F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Return of the Jedi

0

After a no show from PAX last Friday, 3 HIM showed up this morning to make the man next to them better

Lord’s Prayer 

Warmarama :

10 F3 count SSH

10 F3 count merkins

1 lap around parking lot

The Thang : 

Mosey to rock pile and choose your poison

25 Overhead press

25 Curls

35 Squats 

Put down rock for ab exercises :

30 F3 count Flutters

20 straight count Leg raises

30 WWII sit ups

20 F3 count American hammers

20 Spiders 

Pick rock back up for :

15 Thrusters

15’Curl presses

Put rock back in its natural habitat 

Lunges to midway point of parking lot then sprint back

Backwards bear crawl (aka Joe Hendrix) to midway point of parking lot then sprint back

Regular bear crawl to midway point then sprint back

Forward facing crab walk to midway point then sprint back

Kangaroo hops to midway point then sprint back 

Suicides (4 lines in parking lot get touched all the way to end of parking lot)

20 Ball dippers 

15 Jungle Boi squats “2Spoonz Style”

sprint (aka fast jog) up Satan’s hill then mosey back down 

2 sets of AMRAP pull ups on playground bars :

1st set grip – hand palms facing away from face 

2nd set grip – hand palms facing towards face 

20 Burpees

20 merkins

2 minutes AMRAP mountain climbers 

2 minutes AMRAP plank jacks

DONE

COT :

F3 retreat is tomorrow. DM Vinny or Gomerpyle on slack if you want more details 

Prayer :

YHC

-Florence

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