F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Target Special (Everybody bring your coupons!)

0

Conditions: Less muggy then muggy sunshine

WARMARAMA:

Finkle Swings (Leg swings back and forth) – IC, 10 reps each leg

Goof ball (Standing Mt. Climber with arms climbing) – IC, 20 reps

Grady Corn (Arms in front, then straight out sideways (to T), then touch fingertips together above head in triangle, and back to start IC) – IC, 25 reps

Sumo Squats (Legs wide) – IC 25 Reps

Mosey one lap w/ coupons then over to tennis courts

The Thang – Coupon Love

50 for 50:

Partner up, pax 1 perform 50 reps of workout 1 while pax 2 performs AMRAP of workout 2 until PAX completes reps then swap. All pax start each new set together.

  1. Overhead Press / SSH
  2. Curls  / Mosey
  3. Goblet Squat / Bear Crawl
  4. Bench Press / Crab Walk

Mosey to grassy area by Flag

Coupons by the 50s

Individual workout where PAX complete each workout then mosey 50 yards out an back

50 Feet on Coupon Merkins -OR- Squats holding coupon

> 50 yd out & 50 yards back coupon carry

50 Coupon Swings -OR- Bonny Blairs holding coupon (1 leg/rep)

> 50 yd out & 50 yards back coupon carry

50 Coupon Thrusters -OR- Traveling Lunge holding coupon (1 leg/rep)

> 50 yd out & 50 yards back coupon carry

Rinse/Repeat up to 3x

100 Yds = around corner past flagpole to sidewalk.

Mary – as needed

V-Sit up w/ Coupon

American Hammer w/ Coupon

Flutterkick w/ Coupon

Big Boys w/ Coupon

Rinse and repeat till time

COT – Count-o-rama/Name-o-rama

“God of our life, there are days when the burdens we carry chafe our shoulders and weigh us down; when the road seems dreary and endless, the skies gray and threatening; when our lives have no music in them, and our hearts are lonely, and our souls have lost their courage. Flood the path with light, run our eyes to where the skies are full of promise; tune our hearts to brave music; give us the sense of comradeship with heroes and saints of every age; and so quicken our spirits that we may be able to encourage the souls of all who journey with us on the road of life, to your honor and glory.” – St. Augustine

This is a great prayer and reminder of the fellowship we must have as beings created in the image of God.

It is also a reminder that all this is based in God who is the giver and sustainer of life

Moleskin

  • YHC posted his 50th AO this AM. Blessed to be in the prestigeous H.o.F. Thanks to all the men who came out with support.
  • One: Never get involved in a land war in Asia. Two: Never go in against a Sicelean when DEATH is on the line! Three: Never intimate that Gas Station won’t do V-Situps while Q-ing with coupons.

Announcements

  • Lawnboy is heading up the Colonial 200 effort Sept 18-19. Looking for a team of 12 runner and 2 drivers. More details in email and Facebook.
  • F3 10th Anniversary extravaganza is coming Jan ‘21
  • F3 Chattanooga 1 Million Burpee Challenge is still on-going. Log your Burpees here.
    • YHC logged burpees for the group attending this beatdown.

F3 Important Links

  • Sign Up to Lead a Workout: Q Schedule (Anyone can sign up at any time! We can help you prepare).
  • Quad P “Monthly” Challenge: Pull Ups aka “Priorities’ Pointless Periodic Priority”
  • Twitter: @F3HamptonRoads
  • Facebook: F3HamptonRoads

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