Conditions – Wet with a slight drizzle, 43 degrees, no wind. Perfect beatdown weather.
F3 DISCLOSURE: I am not a professional. I do not know if you have a current injury or limitation. Modify as needed to prevent injury but do not modify for effort.
WARMARAMA – All in cadence: SSH, TTT, Imperial Walkers, Michael Phelps, High Knees, Arm Circles
Mosey to the shopping center, long way
8 squats, 8 Bonnie Blairs, 8 push-pop ups. Rinse and repeat for three minutes.
Funny Car pulled out his new F3 Workout Deck. Three cards were pulled with the PAX performing the exercise and number on the card. PAX then ran to the next location as determined by Funny Car with three new cards pulled. Rinse and repeat. At 6:05 mosey back to the Eagle Harbor clubhouse and finish with a few more exercises using the cards. Cadence was used when appropriate.
Some good mumble chatter including Moneyball’s comment about shooting blanks.
CIRCLE OF TRUST
Countarama and Namearama
Proverbs 27:17 – As iron sharpens iron, so a friend sharpens a friend.
Prayer requests and prayer
Boardwalk (Friday) Jan 29, running Q at VA Beach Boardwalk, met at 36th St 6-6:45PM
Blackwater (Friday) Feb 5, IronPax Challenge workout, Western Branch High School, pull-up bars, 5:30am
Patriot Challenge (formerly Run Ranger Run). F3 Hampton Roads team.
February Quad P is open. Keep track of your miles in February in conjunction with Patriot Challenge. Activities include running, walking, biking, etc. According to Scully a 45 minute F3 workout counts as three miles.