Archives: Carry the rock

  • When:¬†20171119
  • QIC:¬†Dreamliner
  • The PAX: Cowboy, Dreamliner, Screen Door, Sunshine (9th HOF member)
  • Four PAX including our most recent Hall of Fame induction, Sunshine (see picture below), carried the rock this morning. We all had better ball control than N.C. State’s WR yesterday who fumbled the ball while crossing the goal line with just under 2 minutes left. We were down six; we lost by six.
    Tun Route

    The Thang
    Warmarama
    30 side straddle hops – In cadence (IC)
    10 shoulder circles (forward) – IC
    10 shoulder circles (backward) – IC
    10 shoulder circles (overhead) – IC
    20 mountain climbers – IC

    Mosey to base of steps.

    Front half of roller coaster (1 irkin on every other step, 72 steps). Retrieve four coupons (aka rocks).

    20 rock merkins, 20 curls, 20 overhead presses, 20 triceps extensions.
    Mosey to Methane Pipe #2, rotate rocks, rotate count.
    20 rock merkins, 20 curls, 20 overhead presses, 10 triceps extensions.
    Mosey to Methane Pipe #3, rotate rocks, rotate count.
    20 rock merkins, 20 curls, 20 overhead presses, 10 triceps extensions.
    Leave rocks and run to hill behind half pipe.

    Bent Jacob with Contra-burpees: Bent Jacob is any deviation of Jacob’s Ladder. Our deviation had increasing number of contra-burpees (1 to 7) at the top and bottom of hill (i.e., 1 at bottom, 2 at top, 3 at bottom, …). Contra-burpees are burpees with same number of merkins as rep count. All told, this resulted in 84 merkins (1+3+6+10+15+21+28).

    Return to rocks at Methane Pipe #3.
    20 rock merkins, 20 curls, 20 overhead presses, 10 triceps extensions.
    Mosey to Methane Pipe #2, rotate rocks, rotate count.
    20 rock merkins, 20 curls, 20 overhead presses, 10 triceps extensions.
    Mosey to Methane Pipe #1, return rocks, mosey to shovel flag.

    Mary: Captain Thor (up to 4). Recover. Recover.

    Circle of Trust:
    1 Corinthians 12:5-6 (ESV) and there are varieties of service, but the same Lord; and there are varieties of activities, but it is the same God who empowers them all in everyone.
    Question to Consider: In what way can I see myself passionately serving others and loving it?
    Screen Door astutely pointed out that this is your Daffodil (Freed to Lead reference as what you are passionate about).

    Naked-Man-Moleskin:
    The numbers doubled after the start of the workout from 2 to 4. Definitely added to the overall joy of the workout.
    Cowboy and YHC had recounted yesterday’s football results before the workout. The conclusion: Pillon cameras should be a requirement during every Div. 1 NCAA football.

    Announcements:
    This Thursday is Thanksgiving. EarlyBird (0500-0530) and QuackQuackHonk (0530-0615) will be held at normal time. EH family that is in town.
    Dec. 9 2 p.m. – 7 p.m.: GoRuck Light in Charlottesville. Clown car from Mt. Trashmore. http://f3rva.org/2017/10/12/pre-blast-goruck-light-in-charlottesville/

    Important Links:
    QuadP Monthly Challenges: Record those merkins. Goal is 5,000 for each PAX in November.
    Q Schedule: Just sign up. We can help you prepare.
    Big Data: Check out our growth and how close you are to the Hampton Roads Hall of Fame.
    F3 App (Google play or Apple App Store): This is the one-stop shop for all things F3 Hampton Roads. Download it. Get connected. (Note: Separate account from f3rva.org but the username and password can be the same.)

    F3 Hampton Roads