AO: Ironclad

When: 04/09/2022

PAX:

Number of Pax: 7

Pax Names: Bachelor Pad, Funny Car, Joker, Wicked,

Number of FNGS: 0

FNG Names:

QIC: Funny Car


The BackBlast:

F3 Mission Statement, Core Principals, and Disclosure

Welcome Quattro, Cinco (2.0), and Cowbell downrange from the F3 First State region in Delaware.

WARMARAMA
Side Straddle Hops 15 cadence, Imperial Walkers 10 cadence, Thru the tunnel 10 cadence, Michael Phelps 10 cadence , Squats 10 cadence, Burpees 4. Total of 59 warmrarama reps

THE THANG
Decade 1 – Run for 59 seconds. Burpees. OYO.
Decade 2 – Run for 59 seconds. 20 Hand Release Merkins single count (down 1, down 2,…20)
Decade 3 – Run for 59 seconds. 30 Big Boy sit-ups (up 1, up 2,…30)
Decade 4 – Run for 59 seconds. 40 Jump Squats (down 1, down 2,…40)
Decade 5 – Run for 59 seconds. 50 Monkey Humpers cadence.
Year 51 – Run 59 seconds. 51 Merkins single count (down 1, down 2,…51)
Year 52 – Run 59 seconds. 52 Freddy Mercuries single count (left 1, left 2, … 52)
Year 53 – Run 59 seconds. 53 Carolina Dry Docks single count (down 1, down 2,…53)
Year 54 – Run 59 seconds. 54 Squats single count (down 1, down 2,…54)
Year 55 – Run 59 seconds. 55 Alabama Prom Date single count (down 1, down 2,…55)
Year 56 – Run 59 seconds. 56 LBCs cadence
Year 57 – Run 59 seconds. 57 High Knees count left knee (left 1, left 2….57)
Year 58 – Run 59 seconds, 58 Mountain Climbers count left leg (left 1, left 2….58)
Year 59 – Run 59 seconds, 59 Side Straddle Hops cadence

Repeat the above exercises without the runs. For the 51 to 59 exercises perform ten reps in cadence. 

CIRCLE OF TRUST
Countarama, Namearama

James 1:12 – Blessed is the man who remains steadfast under trial, for when he has stood the test he will receive the crown of life, which God has promised to those who love him.

Philippians 4:6 – Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done.

Jeremiah 29:11 – “For I know the plans I have for you,” says the LORD. “They are plans for good and not for disaster, to give you a future and a hope.”

Proverbs 3:5-6 – Trust in the LORD with all your heart; do not depend on your own understanding. Seek his will in all you do, and he will show you which path to take. Prayer requests and prayer

ANNOUNCEMENTS

GTE 32 Neptune’s Adventure

Coffeeteria at IHOP

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F3 Hampton Roads