Conditions: Gloriously Gloomy, Sunny, and 75!

PAX: marvel, moneyball, double fault, wicked, Bing, mango, gas station, wilson, cash flow

MISSION/5 Principles/Non-Pro Disclaimer

 

Warm-o-rama

•   SSH – 15
•       Helicopters – 10
•       Finkle Swings – 10
•       Michael Phelps – 10
•       TTT – 10

 

Mosey to Bear Crawl Bridge 3 laps around bear Crawl Bridge and back to the start

 

The Thang

 

IDITEROD – PAX began at the end of the Food Lion parking lot in Carrolton. 

 

Round 1: 10 HR Merkins, 10 WWIIs and 10 Supermans.

• PAX mosey to 1st (of 4) light poles and perform 3 exercises above.  Then mosey back to start and perform exercises. Repeato at each light pole and and the end of the parking lot.

 

Round 2: 10 CDDs, 10 Lunges (single count), 10 Jump Squats

• Similar idea to round 1 but Paula Abdul style (2 steps forward, 1 step back). This time PAX end the round at the far end of the parking lot.

 

Third Round:  10 SSH, 10 Johnny Dramas, 10 Flutter Kicks

• Similar to round 2 but 3 steps forward and 1 step back.

 

Mary

V-Sit Ups (10 reps), Sideways V-Situps (10 each side), Hands of Time until time.

COT: 

“ Remember your leaders, those who spoke to you the word of God. Consider the outcome of their way of life, and imitate their faith.” Hebrews 13:7

 

• Remember your leaders and follow the good in their example.
• Consider the outcome of their ways
• Imitate their faith
• Have grace with them because they are human.
• Be the leader that other would want to follow. Dont wait for someone else to do it!

Moleskin –

• Marvel, from whom YHC received inspiration for this workout, commented that the Iditerod was named because of the slush and cold associated with the weather on the day this workout was last executed. YHC preferred this workout without the cold and snow.

Announcements –

• Bible Study Friday @ 1200
• 3rd F event w/ Tidewater Youth Service…0900-1100 on Saturday, 19th June @ H-Bomb
• Father’s Day Workout, Sloth Hill 20 June 21, 0700-0815. Space Monkey has the Q
• Gas Station’s going away event, 23 June @ Traditions Brewery 1800.
• Gas Station’s going away Q, 25 June @ Fort Fun, 0530.
• 2nd F kayaking/paddle boarding at Tula Paddlesports in VA Beach on Saturday, June 26th at 10:00 AM; see Slack/Facebook for details
• Convergence 3 July, Western Branch High School, 0700-0800. Marvel has the Q
• Colonial 200 signups are nearly full. Get with Funny Car ASAP to reserve your spot and pay.
• F3 National 10 Year and F3HR Anniversary are coming this fall! Check out the announcements page.