Archives: Between the #s

  • When: 20191113
  • QIC: Funny car
  • The PAX: Funny car, Dreamliner, Bing, Planer, Yoast, Gator

    SSH 20C, Thru the tunnel 10C, Arm circles 10C F-R, Squats 20C, Carolina Dry Docks 10C

    Mosey to the track


    At each quarter of the track stop at the numbers and perform the following exercises (one exercise at each quarter of the track). PAX ran four laps (one mile). 

    Lap 1: Merkins 20C, Big Boy Sit-ups 20, Jump squats 20, Burpees 5 OYO

    Lap 2: Hand release merkins 10 OYO, American Hammers 20C, Monkey Humpers 20C, Burpees 5 OYO

    Lap 3: Carolina Dry Docks 20C, Freddy Mercuries 20C, Bobby Hurleys 20, Burpees 5 OYO

    Lap 4: Mountain Climbers 20C, LBCs 25C, SSH 20C, Burpees 5 OYO


    Count-a-rama, Name-a-rama

    From yesterday’s F3QSOURCE

     I will take responsibility for my life. Commit to being fully responsible for your health, happiness and success. Refuse to blame others or make excuses for your problems and hold yourself fully accountable for whatever you do.

    I will communicate in a way that conveys what I mean to say. The words you speak and the way you communicate will always matter; every time you say something it provides a reflection on who you are, what you think and what you value. Make sure your heart and mind are saying the same thing.

    I will remember to serve something bigger than myself. The greatest rewards come when you give of yourself. It’s about bettering the lives of others, being part of something bigger than yourself, and making a positive difference. People want to be part of something bigger than themselves. They want to be in a situation where they feel that they are doing something for the greater good.

    I will remember there is always free choice. You may not always be able to change or choose your situation, but you will always be able to choose who you are going to be in the situation. Choose the character and the values that lead you to embrace your greatness.

    F3 Hampton Roads