Totes chill, bro.

F3 Disclosures

Warmarama

• SSH – 20
• Michael Phelps – 10
• Helicopters – 10
• TTT (slow) – 10
• Pickle Pounders – 10

Mosey to Fort Fun.

The Thang

AMRAP 75 – Complete the following exercises/reps, in order, as many times as possible until time is called:

• Pull-Ups – 5
• WWIs – 10
• Abyss Irkins – 15
• Assisted Squats – 20
• Crunchy Frogs – 25
• Run to Gazebo and back

Move to the field, circle up.

Global Warming – All PAX hold Al Gore and shuffle clockwise. In turn, PAX calls “down” and all do 1 Merkin, then hold Al Gore again and start shuffling in the opposite direction. Rinse/repeat until all PAX call down.

Mosey back to the flags.

Mary

• Chillcut Plank – 30 sec
• Leg Lifts – 15
• Chillcut Plank – 30 sec
• Penguin Crunches (IC) – 15

COT

Proverbs 18:13 – If one gives an answer before he hears, it is his folly and shame.

• How often has someone said something and you’ve thought “I shouldn’t speak to this because I don’t know.” vs “I have an opinion on this?”
• Listening is the better part of speaking.

Ball of Man

Moleskin

• A bit of a mish-mash of exercises (hence the cover image), but the PAX got Quad P in for the day.
• Gunner and YHC think “Assisted Squats” should be renamed “Stripper Poles,” “Working Moms,” or “The Twerk.”
• Global Warming works best if the PAX are paying attention to know it is their turn to call “down;” otherwise, the rest of the PAX just think they are being a jerk and prolonging the Al Gore shuffle.
• Wilson blew the rest of the PAX out of the water by completing 9 total rounds (lapping YHC and most of the rest of the PAX twice).

Announcements

• 2nd F/3rd F Event – June 19th (0900-1100) @ Hyzer Bomb (Bennet’s Creek Park) with Tidewater Youth Services
• Fathers Day Beat Down – June 20th @ Sloth Hill (0700-0815)
• 2nd F Goodbye to Gas Station – June 23rd (1800/6pm) @ Tradition Brewing in Newport News
• Bible Study Zoom Call – Every Friday, Noon. Studying Philippians. See e-mail/Facebook for link.
• Quad P for June is Dealer’s Choice 100 reps. Sign up and throw up some suggestions. See “Challenges” above for the link and further details.
• Colonial 200 – Relay Race, September 24-25th; If interested in joining the team, see information sent out via e-mail.
• F3 Nation 10th Anniversary – October 8th-10th @ Cape Fear, NC. More details and registration here.
• F3 Hampton Roads 5 Year Anniversary – November 5th/6th; Friday night banquet & Saturday beatdown/festivities. Mark your calendars.