Archives: Cone Slingers

  • When: 20190808
  • QIC: SubMac
  • The PAX: Double Fault, Sooie, Spoke, Bing, Marvel, Gunner, Triple Option, Dreamliner, SubMac
  • Conditions: Wet, Sunny and 75 as always. Just check the F3 weather app.

    PAX: 9


    • Side Straddle Hops
    • Arm Circles
    • Through the Tunnel
    • Copperhead Squats
    • Deconstructed Burpees

    The Thang

    Partner up. Suicide style routine with sandbags. 5 cones set up 5 yds apart. First PAX performs 20 curls while other PAX bear crawls up and past first PAX and holds plank until they are done. 1st PAX then has to throw sandbag to 2nd PAX. If sandbag is dropped or touches the ground partners perform 5 penalty Burpees.


    Circled up for 4 minutes of Mary. WWIIs x 30, Freddie Mercury x 20, LBCs x 30, Flutter Kicks x 20


    “Carry each other’s burdens, and in this way you fulfill the law of Christ. If anyone thinks they are something when they are not, they deceive themselves.” – Galations 6: 2-3

    • The first verse reminded me that F3 is another group in our lives other than family or close friends that we can all share our burdens with. The 2nd verse reminds me to be humble and to never think I’m better than anyone else because their sin is “worse” than any sin I commit. All sin is equal in God’s eyes.



    F3 Hampton Roads shirt preorder opening soon. Be on the lookout on email and FB for the notification.

    F3 Important Links

    • Q Schedule: Just sign up. We can help you prepare.
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