Iron Island Beatdown

 F3 Mission Statement and Core Principals

F3 Disclosure

 WARMARAMA – SSH, TTT, Batwings, Monkey Humpers, Merkins, Goofballs, Mosey to the water and back

THE THANG

The workout is based on the beatdown at the Iron Island AO at Carolina Beach, NC where Funny Car posted last Saturday.  

Dora Partner up: 50 big boys, 100 squat thrusts, 150 jump squats, 200 side straddle hop. Partner runs to the lifeguard stand and back (about 100 yards total).

4 Corner Workout

Run to four corners on the beach between 50-75 yards to each corner and perform the following exercises.

5 burpees each corner lap 1

10 merkins lap 2

15 American Hammer count one side lap 3 

20 mountain climber count 1 leg lap4

Corners moved to 20 yards apart for the following.

15 American Hammer lap 5 – Bear Crawl

10 merkins lap 6 – Lunge walk

Burpee broad jump to each corner

 Five minutes of Mary dealer’s choice

CIRCLE OF TRUST

Namearama – Countarama

Psalm 119:130 – The teaching of your word gives light, so even the simple can understand.

 From Pastor Burton Robinson – I’m rarely the “smartest person in the room” when it comes to academic gatherings. I enjoy learning,  I value education, but  often get so distracted I just don’t remember or concentrate enough to comprehend the finer details. However, I love being taught by those who have a passion for teaching, especially the Bible. I must admit, “the light has come on” more than once for me in Bible studies as I have discovered truths that  changed my life. When we follow Jesus, are guided by Holy Spirit and seek to grow in our knowledge of God, “even the simple of us can understand.” Don’t be intimidated by the Bible which can look ominous at times. Instead, open your mind, your heart to God’s teachings, learn and grow.

Prayer requests and Prayer

ANNOUNCEMENTS

GTE 32 Neptune’s Adventure Oct 7-8

GTE 32 Training Jordan Bridge August 14, 2022  8:00 pm – 11:00 pm. Check the events calendar on the F3 Hampton Roads website.

Tidewater  Youth Services banquet Aug 23 – Bing is the speaker

LinkedIn farewell at Norfolk Tides game Wednesday Aug 17. Limited tickets to a box. Contact Dreamliner.

Convergence workout Labor Day 7-8am Bennett’s Creek Park, Suffolk

MOLESKIN

Welcome Slipping Jimmy from F3 RVA  This wasn’t his first rodeo at Ignite.

Lower temps were pleasant

Seeing the sun rise over the ocean is a great way to start off the morning.

Boone’s Farm was EHed on the beach two weeks ago and this was his third consecutive Saturday workout plus two Sunday posts and a Monday post.

Sand at Carolina Beach is fluffier than the sand at VA Beach.