F3 Greenwood

Capture The COVID-19 Flag – Week 2

First off, congrats to all that completed the week 1 challenge. That is the last time we let a runner, AKA Tweeter, design the challenge. (Results will be released at some point this weekend after YHC gets all of them.) YHC isn’t sure how you all felt about it, but 35 hand release merkins were not as easy as YHC thought they were going to be and definitely took a lot more time. T-claps to the “non-runners” in the group who challenged themselves this week and completed the challenge. So, with that being said, this weeks challenge is geared toward the “bootcampers” among us. So, without further ado, here is this week’s challenge.

Capture the COVID-19 Flag week 2

Exercises

    Curls
    OH Press
    V-ups
    Inline walking lunges
    Dips
    5 burpees

Format

    30 minute AMRAP
    Perform 19 reps of each exercise with the exception of the burpees. Burpees are always 5 reps.
    Lunges are 19 for each leg (and that is the number that is used in the rep count. DO NOT use 38 in the rep count.)
    The total number of reps is 100 per circuit. (19×5 = 95 + 5 burpees = 100 reps)
    Repeat until time is called.

Scoring

    Each PAX will keep track of the total number of reps that they complete.
    Team score will be total number of reps.
    1 point for each PAX that completes the challenge.
    1 point for each PAX who reaches the target goal of 800 reps.
    1 bonus point if each team member completes the challenge.
    1 point for team with highest total number of reps.
    Team captains will submit scores to BenGay via text or e-mail.

Notes

    Challenge can be completed as many times as you want during the week.
    If a team has more than 4 PAX, that team can only received a max of 4 points for participation and use only the highest 4 rep totals towards their team total. In addition, they earn the bonus point if 4 of their members participate.
    If you don’t have a coupon at home, YHC recommends going and getting one just in case….

YHC  and the rest of the AOQs are looking forward to your continued participation in this event and continue to encourage the members of your “team” and the rest of the PAX as we navigate this crazy time.

Until next time,

BenGay