Conditions: “One day it started raining, and it didn’t quit for four months. We been through every kind of rain there is. Little bitty stingin’ rain… and big ol’ fat rain. Rain that flew in sideways. And sometimes rain even seemed to come straight up from underneath.”
F3 Intro and COVID disclosure
- Side Straddle Hops – 25x IC
- Through the Tunnel – 12x IC
- Bat Wings – 10x each IC
- Fencing Forward Lunges – 10x IC
- Michael Phelps – 12x IC
Part1: Split into pairs and gave a station number to each pair. 5 Olympic Ring stations with an Odd and Even Olympic Event-workout activity pair.
|Cone Color||Odd Activity||Even Activity|
|Red||Volleyball/Burpees||Spd Skating/Apollo Oh No’s|
|Black||Rowing/Big Boys or Crunches||Wrestling/Merkins|
|Blue||Weightlifting/Overhead Press with Coupon||Kayaking/American Hammers with Coupons|
|Yellow||Track/Long Jumps||Basketball/ passing basketball in pairs|
|Green||Skeleton/Supermans||Swimming/4 count Flutter kicks|
7 rotations through the stations (on your own in pairs):
- Rotation 1 (Odd) – do 5 of the Odd activity; mosey in pairs the next station after, repeat until complete all 5 stations, then start rotation 2
- Rotation 2 (Even) – do 10 of the even Activity; mosey in pairs to the next ring/station after, repeat until complete all 5 stations, then start rotation 3
- Rotation 3 (Odd) – 15 of each odd activity
- Rotation 4 (Even) – 20 of each even Activity
- Rotation 5 (Odd) – 15 of each odd Activity
- Rotation 6 (Even) – 10 of each even Activity
- Rotation 7 (Odd) – 5 of each odd Activity
Mosey around the Church Parking lot
Part 2: brought all pax together and went around the stations rotating pax choice activity. 3 rotations of all 5 stations at 5 reps/10 reps/5 reps. Activities included: Mountain climbers, monkey humpers, pull ups, jump squats, Abe Vigodas, bear crawl, Freddy mercuries, and more.
Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.
Numerous prayer requests
- Firefly beat Commissioner in the Bear Crawl. Earning all F3 Hampton Roads “no bear crawls evermore” – NOT.
- I forgot to ask about announcements