AO: BearCountry

When: 07/28/2021


Number of Pax: 10

Pax Names: Bing, Cash Flow, Dirt Bike, Funny Car, Gator, Hedge Fund, Hummer, Planer, SpaceMonkey, Steel,

Number of FNGS: 0

FNG Names:

QIC: Funny Car

The BackBlast:

Conditions: Humid and muggy – good beatdown weather

Welcome Steel, a transplanted Pax from F3 in Ohio

F3 and Covid Disclosures

WARMARAMA – SSH 20c, TTT 10c, Batwings 5c, High Knees 10c, Squats 10c, Mosey to the track

THE THANG – A benefit of visiting social media sites are viewing the different workouts shared by folks. This exercise was posted by a female D1 athlete on TikTok.

Run 25 yards out and back 6 times

1 minute plank

30 toe touches (laying on back, raising feet up, touch toes)

15 burpees OYO

5 broad jumps out and back

Rest 2 minutes – rinse and repeat

Four rounds completed with 60 total burpees for the Quad P


Countarama – Namearama

Each morning I receive an email from Pastor Burton Robinson who is a Methodist minister in Northern Virginia. He is 61 (respect) and from Suffolk. Burt and I connected on Facebook about two years ago as we have several common friends on Facebook. He is also a fellow member of the Zipper Club having open heart surgery over a year ago for bypass surgery. Burt likes to run and exercise. His daily emails include a brief update on his life, a Bible verse, and his thoughts on the verse. This was his email from Tuesday.

Hebrews 12:1 Therefore, since we are surrounded by such a huge crowd of witnesses to the life of faith, let us strip off every weight that slows us down, especially the sin that so easily trips us up. And let us run with endurance the race God has set before us.

From Pastor Burton Robinson: For lots of reasons, this is one of my favorite passages of scripture. I love the fact that it talks about running. and this morning I really needed to hear this, because I so wanted to sleep in, but Holy Spirit kept nudging me. And to think that when we are serving God, “running that race” we are being watched by “such a huge crowd of witnesses.”  Sometimes these witnesses are the people around us who perhaps need some encouragement and in seeing us “do something,” they are inspired. Our faith can bless them as well as us. But there is a deeper meaning too, that those who have gone on before us in the faith, who are receiving their reward from God in heaven are watching, maybe even cheering for us. Many suffered, struggled, but finished their race faithfully, which ought to give us hope in Christ also! And, Christ endured, ran his race for us in order for us to see that it can be done!

Prayer requests and prayers


*Friday Zoom Bible study

*F3 5th anniversary banquet (Nov 5 Roger Browns, Portsmouth) and workout (Nov 6 StinkHill)

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