Conditions – Cool, but nice.

F3 & Covid Disclosures

Warmarama:

In cadence – 10 Michael Phelps, 10 Thru the Tunnel

The Thang – 2018 IronPaxChallenge Week 1

4 Rounds for Time:

50 AirSquats – take note of straight back and upper legs that become PARALLEL to the ground at the lowest point, hips also clear at the top of the movement – this is a SQUAT, not a knee crinkle or a back bend

40 BigBoiSitups – feet need to stay in contact with ground at all times (may or may not be held down by weight), chin needs to break the plane of the knees on the upward portion of the movement, shoulders need to come in contact with ground on the downward portion

30 Merkins – flat back, chest to the ground, arms lock in the upward postion – knees and/or thighs dont come in contact with the ground

20 BonnieBlairs – these are JUMP LUNGES, not lunge steps – both feet will be off of the ground during the transition, the knee will briefly come in contact with the ground – ONE REP consists of BOTH (right and left) knees coming into contact with the ground

10 Burpees – these are NOT FlyingSquirrel burpees – a pushup should be done at the bottom, not a belly flop, a plyometric jump with hands above head must be at the end of the rep

Run 400 meters – this is 400 meters, not 400 yards, and not 400 feet – a full lap around a standard track is 400 meters, a lap around the perimeter of a football field is not – DO NOT “eyeball” it, take a minute and measure it out

**This workout will be scored as ELAPSED TIME to complete all 4 rounds

When you were finished you had a 2 minute break then picked up the six and jumped in with other PAX.

Workout complete at 6:15am

Mary – no

COT – The Gospel according to John

If you are like me and strengthening your faith, the book of John is a great place to start.

John 14:27 Peace I leave with you; My peace I give to you. I do not give to you as the world gives. Do not let your hearts be troubled; do not be afraid. Peace I leave with you; my peace I give you. I do not give to you as the world gives.

Moleskin:

• LinkedIn moved to Suffolk and is now a bureaucrat on his HOA board.
• 9 is the number, we need to get to double digits at Blackwater.
• Planer needs golf clubs (LinkedIn does too but getting fitted).
• Space Monkey is a Chemist but has stayed at a Holiday Inn Express.

Announcements:

• Zoom Bible Study today 5/14 at noon hosted by Bing.
• Up the Creek 5k on 5/24 at 5:30am.
• Murph Convergence Q on Memorial Day 5/31 at Western Branch HS 7am.
• 3^rd F with Tidewater Youth Services Foundation, details TBD.