Conditions

Running late again. Pray for me. Clear and humid. Gloomy.

F3 Disclaimer

1. I am not a professional
2. You are participating at your own risk
3. You are responsible for your own well being
4. You are here voluntarily, and you are not paying to be here
5. Know your limits and do the best you can

Warmarama

Thank you, AOQ Sunshine.

The Thang

IPC Week 2: BDE Mile. 45 minute AMRAP.

1. 1. 400 m
   2. 5 BDE Burpees
   3. 400 m
   4. 5 BDE Merkins
   5. Rinse & Repeat

YouTube demo: https://youtu.be/24Kf5JxXFuE?si=d6YywU2yIbwOFc6F

COT

• Romans 12:13-21.

• Prayers for Papouse (YHC’s dad).

• Prayers for Zoe (Archie’s daughter).

Announcements

• VB 2nd F: Wednesday, 9/20/23 @ 4721 Virginia Beach Blvd, Virginia Beach, Virginia – 1200 meetup
• Peninsula 2nd F: Friday, 9/22/23 @ 320 Butler Farm Rd, Hampton, Virginia – 1130 meetup

Moleskin

Running still sucks. Good work everyone. Meatball DR from F3 RVA. Other pax present include Scully (Respect^2), Archie, Piglet (1st F Q), Sunshine (AOQ – StankHill), and YHC. Congratulations to Piglet on recent selection for 1st F Q!