6th Anniversary Convergence
F3 Mission Statement and Core Principals
F3 Hampton Roads launched 11/5/16.
SSH, Imperial Walkers, TTT, Bat Wing, Merkins, Mountain Climbers, Copperhead Squats, SSH, Mosey to the shovel flags and back.
6 sets of exercises with 5 exercises in each set starting each set with 5 burpees. Other exercises will have 11 reps. Cadence unless otherwise noted.
5 Burpees, SSH, Merkins, LBCs, Squats
Set 2 – Led by Dreamliner
5 Hand Release Merkins, Seal Jacks, CDD, Big Boys SC, Jump Squats SC
Set 3 – Led by Priorities
5 body count burpees, Fast Jacks, Hand Release Merkins SC, American Hammer, Copperhead Squats
Set 4 – Led by Scully
Prison Cell Burpees, Red Bull Fast Jacks, Shoulder Taps, Freddy Mercuries, Bobby Hurleys SC
Set 5 – Led by Bing
Burpees, Hillbilly Walkers, Pickle Pounders, Alabama Prom Date, Monkey Humpers
Set 6 (1 rep each)
Burpees, SSH, Merkin, LBC, Squat
Funny Car thanked the Pax for their support during the past two years during his term as Nantan as we have continued to grow F3 in Hampton Roads. He shared the history of F3 Hampton Roads and thanked Dreamliner for launching F3 in Hampton Roads on 11/5/16. Funny Car asked the Pax to continue to EH guys to F3 commenting on the positive impact we can have on the men who show up in the gloom. Funny Car shared the names of the Pax he has EH’d and how many of these guys have also EH’d guys to F3.
Walk On, Gandalf, Doomsday, Khakis, Suds, Yoast, Waverider, Spore, Clipboard, Voltage, Striker, Matrix, Dial-up, Wings, Gator, Huggies, Blue, Pivot, Sea Daddy, Moneyball, Dirt Bike, Mayhem, Sting, Cooperstown, Zebra, Dickens, LinkedIn, Scrubs, Divot, Pumps, Bail (Capital Region), Blue Chip, Abraham, Speed Racer, Sawdust
Prayer requests and prayers
Convergence workout with FiA Saturday Dec 3 7:30-8:30am at Bennett’s Creek Park.
2nd F at Sunshine’s home Dec 12 at 6pm. BYOB, He will do burgers and dogs. Bring a dish, chips, etc. Address on the 2ndF Slack page.
Santa Shuffle Sunday December 11. Register on the F3/FiA team.
Coffeeteria and games followed
Congratulations to Marvel as our new Nantan.