Archives: Circuits

  • When: 
  • QIC: SubMac
  • The PAX: Triple Option, Deflator
  • Even though there were 3 HCs (hard commits) only 2 PAX posted this morning.  If “he who shall not be named” fartsacks one more time a name change may be in order.  Something along the lines of Captain Fartsack etc..  If that’s not motivation to get out of bed I don’t know what is!

    Warmarama – SSH x 25 IC, Imperial Squat Walkers x 15 IC

    The Thang

    Two burp laps around lake with 5 burpees at each dock, for total of 20 burpees and 1 mile.  YHC zoned out on first lap and ran 20 yds past first dock.  Once YHC figured out no one was beside him anymore he looked back and saw the PAX looking at him with the “what are you doing” face.  Next up and for remainder of time was Circuits.  The exercises were as follows in order:  Burpee Box Jumps, LBCs, Shoulder Raises with 10lb, Curls with 25 lbs, Crunches in plank position with feet in swing, Bear Crawl to Net and Crawl Bear back, Shoulder Press with 25 lbs, Big Boy Situps.  Each exercise was for 45 seconds with 15 seconds to switch and start next exercise.  3 rounds brought us to the COT.


    The message last Sunday and at YHCs connect group Monday was partly on Hebrews 10:24 which reads:  “and let us consider how to stimulate one another to love and good deeds, not forsaking our own assembling together, as is the habit of some, but encouraging one another; and all the more as you see the Day drawing near.”   This tells us we should get together often to be a positive influence and to encourage one another.  Obviously Church and a Connect Group are a big part of that but F3 also serves that function.  We assemble together and encourage each other to push ourselves physically during the workout and spiritually during the COT.  As you go about this week, try to lift someone up with encouragement and to stimulate them tonlove and good deeds.

    SubMac out

    F3 Hampton Roads