- SSH – 25
- Arm Circles – 10/10/10
- Through the Tunnel – 15
- Toy Soldiers – 15
Mosey around Ferguson parking deck, grab coupon.
ADOPT-A-BLOCK: We have collectively adopted YHC’s block, Lauper. If the block touches the ground, 5 penalty burpees.
Mosey to second floor of new parking deck.
Oh Craps: At each floor, one PAX rolls dice. All other PAX complete the resultant exercise (reps = number rolled x5) while rolling PAX completes AMRAP Upright Rows. Rotate to next PAX. Mosey to next floor after all PAX roll and rinse/repeat. Possible rolls:
- Burpees – 5
- Merkins – 10
- Big Boys – 15
- Apollo Ohnos – 20
- CDDs – 25
- Squats – 30
Dora (mod): 50 Pike-Ups, 100 Reverse Lunges, 150 American Hammers. Instead of a set run, PAX roll dice, dice roll = # of staircases down and up.
Mosey back to the flags.
Proverbs 21:15: When justice is done, it is a joy to the righteous but terror to evildoers.
- Justice is not worrying for those who are doing justice, living righteously. But for evildoers, those who do not live righteously, it is frightening. So when we are taken aback/fearful, when someone “gets what’s coming to them,” we should double check the path we are on.
Ball of Man
- YHC showed up ON TIME. Exactly on time.
- YHC’s coupon is named “Lauper” after the eponymous Cyndi. Hence the BB title and image.
- The randomness of YHC’s F3 dice was suspect, to say the least. A lot of Apollo Ohnos. And CDDs didn’t come up at first but then they wouldn’t stop.
- Pike-Ups are hard.
- Lauper only came down four times. Two of them were accidental.
- There was some mumble chatter about elevators and their shafts that devolved very quickly.
- Fun Fact: when WVU plays home games, the stadium becomes the biggest city in the state of West Virginia.
- Bible Study Zoom Call – Every Friday, Noon. Studying Philippians. See e-mail/Facebook for link.
- Quad P for July is Burpees, 1000 reps for the month, or ~33/day. Sign up and get pumped! See “Challenges” above for the link and further details.
- July 4th Convergence – July 3 (0700-0800) @ Western Branch High School
- F3 Nation 10th Anniversary – October 8th-10th @ Cape Fear, NC. More details and registration here.
- F3 Hampton Roads 5 Year Anniversary – November 5th/6th; Friday night banquet & Saturday beatdown/festivities. Mark your calendars