F3 mission statement and core principles

Workout disclosures

WARMARAMA: All in cadence – Side Straddle Hop 20, Thru the Tunnel 10, Imperial Walkers, 10, Copperhead Squats 10, Bat Wings 5 each, Red Bull Smurf Jacks 10, Merkins 10, Mountain Climbers 10, Michael Phelps 10. Mosey around the parking lot and pick up coupons.

THE THANG

FIGURE 8 – Starting at the bottom right corner, run to the middle, then to the top right corner, then to the top left corner, back to the middle, then to the bottom left corner, then to the bottom right corner. Bear crawl or lunge walk between the top and bottom corners. Perform one exercise at each stop in the order below adding 2 reps at each stop. Rinse and repeat adding one rep at each stop. (c = cadence)

Burpees 1,3,5,7

Squat Jumps 2,4,6,8

Hand Release Merkins 3,5,7,9

Seal Jacks c 4,6,8,10

LBC c 5,7,9,11

Coupon Thrusters c 6,8,10,12

BUILD-A-BURPEE

*Squat: 1 squat run 25 meters, 2 squats run 25 meters, repeat until 5 reps completed.

*Squat and stump jumper – same as above

*Squat, stump jumper, merkin – same as above

*Burpee – same as above

COUPON CIRCUIT (25 reps each)

*Coupon thrusters

*Bench press

*Curls for the girls

*Goblet squats

Run

*Alternating block merkins

*Bulgarian split squats

*Ground to airs

*Windshield wipers

Five minutes of Mary dealer’s choice, ten reps max

61 total coupon thrusters for Quad P

CIRCLE OF TRUST

Countarama / Namearama

Ephesians 2:8-9

For by grace you have been saved through faith. And this is not your own doing; it is the gift of God, not a result of works, so that no one may boast

Hebrews 10:24-25

And let us consider how to stir up one another to love and good works, not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.

Prayer requests and prayer

ANNOUNCEMENTS

New events calendar on the website under the Pax section.

https://f3hamptonroads.com/events-calendar/

Service project Mon April 25 4pm in Newport News. See the events calendar.

Memorial Day Murph 7-8am Western Branch High School

GTE 32 Neptune’s Adventure, VA Beach Oct 7-9

https://f3hamptonroads.com/elementor-406969/