Conditions – Warming up, nice breeze.

 

Warmarama – 

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. The F3 Credo is: Leave no man behind, but leave no man where you find him. Our workouts are free, open to all men, held outdoors, peer led, end with a Circle of Trust.

 

Disclaimer

• I am not a professional. I’m not being paid to lead this workout.
• You are participating at your own risk.
• You are responsible for your own well-being
• You are here voluntarily, and you are not paying to be here
• Know your limits and do the best you can. Modify as needed but do not modify your effort.

 

COVID Disclosure – If you have COVID or been exposed to COVID please leave and come back in 10-14 days.

Then we got right to The Thang.

The Thang

2019 IronPaxChallenge Week 3- “Meter’s 43”

(Accumulated Rep Scoring):

• 10 Pull-ups
• 15 Burpee Coupon Jump Overs
• 20 Coupon Curls
• 25 Coupon Squat Thrusters
• 30 Gas Pumps (reverse crunches)

 

Rinse and repeat for 43 minutes (END AT 6:15am)

**Score will be cumulative number of reps completed during the 43 minutes. For reference, each full round is 100 reps.

ex: 5 Rounds completed plus all Pull-ups and Burpees on final Rd would be 525 total.

ex: 2 Rounds completed plus all Pull-ups, Burpees, & 18 Curls would be 243 total.

Mary – None

 

COT – The M is the Most important relationship.

 

Announcements

• F3 golf April 15 at Cedar Point. Info on Facebook page. See Moneyball.
• Friday prayer zoom call probably starting next week. 4/2 at noon- Philippians
• A second Roc Solid ready bag event 2 PM 4/22.
• F3 Hampton Roads shirt order – see Facebook page and recent email.
• Possible Saturday morning AO at Bennett’s Creek Park.
• Quad P.

Important Links

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