F3 mission statement and core principals
F3 and covid disclosures
WARMARAMA: SSH, Michael Phelps, Imperial Walkers, High Knees, Bat Wings, Squats, mosey around the parking lot
THE THANG: Random exercises using the F3 Workout Deck. Picked four cards at a time, performed the four exercises, and ran about 50 yards out and back. Rinse and repeat. Runs were later replaced with bunny hops and skipping. Ten was added to the card number for the number of reps performed for the exercise on the card. Face cards were ten reps. The Q decided if the count was in cadence or single count. Pax took turns leading the exercises.
Three sprint cards were pulled. The Pax accused the Q of stacking the deck despite the Q’s disclaimer that the deck was shuffled several times. We ironically ended with 17 Monkey Humpers in cadence.
CIRCLE OF TRUST
Countarama and Namearama
1 Corinthians 6:19-20
Don’t you realize that your body is the temple of the Holy Spirit, who lives in you and was given to you by God? You do not belong to yourself, for God bought you with a high price. So you must honor God with your body.
When you go through deep waters, I will be with you. When you go through rivers of difficulty, you will not drown. When you walk through the fire of oppression, you will not be burned up; the flames will not consume you.
Prayer requests and prayer
Friday noon zoom prayer group led by Bing
Registration open for Iron Pax Challenge. The Iron Pax Challenge exercises will be performed at Blackwater.
F3 10th Anniversary in Wilmington Oct 8-10
A runner is needed for the F3 Hampton Roads 12-man team for the Colonial 200 Sept 24-25. See Funny Car.
F3 Hampton Roads 5th Anniversary. Friday Nov 5 banquet at Roger Browns in downtown Portsmouth. Ms are welcome. $25 per person for a buffet dinner. Saturday Nov 6 convergence workout at StinkHill 7-8am. Slaughter, the F3 Nation Nantan, will be our guest for the 5th anniversary.