11 PAX took their daily red pill (#DRP) for the return of a slightly altered IronPAX challenge workout from last year (Week 3). “Only” 30 minutes minutes long so we followed it up by an F3 Hampton Roads classic (Ultimate Frisbee).
Warmarama: Side straddle hops, through-the-tunnels, imperial walkers, Michael Phelps, and mountain climbers.
IronPAX Week 3 (Slightly altered): ARAMP for 30 minutes.
Round 1: 15 burpee block jumps (BBJs), 50 shoulder presses with cinder block, bear crawl ~30 yards, and crawl bear back.
Round 2: 14 BBJs, 50 goblet squats with cinder block, bear crawl ~30 yards, and crawl bear back.
Round 3: 13 BBJs, 50 curls with cinder block, bear crawl ~30 yards, and crawl bear back.
Repeat those three rounds as many times as possible in 30 minutes continuing to decrease BBJs by 1 each round.
Ultimate Frisbee for 17 minutes.
Finished with Mary. Captain Thor’s. 1:4 ratio of big boy sit up to American hammers. Started at 1:4 increase big boy situps by 1 and American hammers by 4 each round. Completed up to 7:28.
Circle of Trust (COT):
Counterama and name-o-rama
Story of how Paul appealed to Ceasar. He would have potentially been released if he had not. One could interpret this as a mistake. However, Paul writes (not neccessarily related to this story) in Romans 8:28 (ESV) “And we know that for those who love God all things work together for good,[a] for those who are called according to his purpose.,”
Ball of Man (BOM)
Memorial Day Murph (https://themurphchallenge.com/). May 27 at 0700. Modified divisions available. Location TBD.
Colonial 200 Relay (http://www.colonial200.com/). September 13-14. Let Cowboy know if you are interested.
F3 Important Links:
Q Schedule: Just sign up. We can help you prepare. https://docs.google.com/spreadsheets/d/1Utp_HFAXLbCkhlUYR2F5oOdlp-HTjwlbLmYErn6g3Zc/edit?usp=sharing
QuadP (Monthly Challenge). https://docs.google.com/spreadsheets/d/1-R0I0BO-L6Xrl4m1i8kqlbzloGbPdvRmkLwbwyASunU/edit?usp=sharing
F3 App: Available at 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.