Conditions: Breezy and lows 60s on the beach
Warmarama: Imperial Walkers, Thru the Tunnel, Bat Wings (Steel Claps, Over Head Claus, Arm Circles forward and reverse), Side Straddle Hop
Dora: 100 merkins, 200 big boy sit-ups, 300 squats. Partner up with one PAX running about 50 yards toward the beach and back while the other PAX performs the exercise then switch.
Football: With football season upon us, we incorporated football into the Q. Each PAX took a turn being QB and center. The QB called out the exercise to perform at the other end zone after a run down the field. For example, for the first exercise Funny car shouted “American Hammers, Cadence, Set Go”. The center then did a long snap to the QB and everyone ran 100 yards and completed the exercise. Once everyone finished the exercise on the QB’s command we sprinted back to the end zone. The QB would stop at the 15 yard line and throw the football to the center in the end zone (it was dark). If the football hit the ground at anytime then everyone did 5 burpees. The football hit the ground one time. We ended up running 18 100-yard dashes with various exercises including merkins, leg lifts, squats, burpees, American Hammers, speed skating, big boy sit-ups, and more.
Slaughters: Two sets of Slaughters with a 100 yard run out and back after each set. Slaughter Set One: Big boy sit-ups SC & LBCs IC – 10 Big Boys SC + 9 LBCs IC, etc…down to 1 LBC, IC. Finish with 10 WWIIs, SC. Run out 100 yards and back 100 yards. Slaughter Set Two: Merkins IC & Mountain Climbers IC – 10 Merkins, IC + 9 Mountain Climbers, IC, etc…down to 1 Mountain Climber, IC. Finish with 10 Merkins IC. Run out 100 yards and back 100 yards.
Total of 180 merkins for the October QuadP.
Circle of Trust (COT):
Funny car commented on the one year anniversary of his open heart surgery in ten days and how his F3 brothers have provided him with the support and encouragement to help him be in good shape physically and mentally to have a strong recovery.
In celebration of his 29th wedding anniversary on Monday, Funny car shared the following verse.
1 Corinthians 13:4-8 – Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs. Love does not delight in evil but rejoices with the truth. It always protects, always trusts, always hopes, always perseveres.
Love never fails. But where there are prophecies, they will cease; where there are tongues, they will be stilled; where there is knowledge, it will pass away.
October 10th will be our 2ndF. We will be gathering at Hanks Filling Station 4301 Colley Ave in Norfolk. They have great beer and food. Families are always welcome. 5:30 start time.
October 19 we will have a convergence Q at Bear Country for Q School. Gunner will then lead us in our very own F3 Hampton Roads Leadership Ruck event starting at 8:30am and end at 12:30pm. This event will be designed to teach and reinforce the principles of F3 as well as introduce all PAX to the leadership roles within the F3 Hampton Roads organization, because after all, the mission of F3 is: To Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership. And what better way to invigorate male leadership than within our own organization.
Nov 2 Convergence – F3HamptonRoads 3rd Year Anniversary is just around the corner. We launched on Nov. 6, 2016. We will have our anniversary convergence on November 2 at Mt. Trashmore.