Archives: Launch of #IronClad (Sat. Peninsula AO)

  • When: 20180331
  • QIC: Scully, Mater, Cowboy, Banks, Deflator, Gunner, SubMac, SpaceMonkey, 3For1, Johnsonville, Khakis, Night Crawler, Bachelor Pad, Funny Car, White Dear, Triple Option, Yard Sale, Sand Trap, Free Fall, Buoy, Dreamliner
  • The PAX: Dreamliner
  • F3 Hampton Roads’s second Saturday workout launched with a crowd of 21 PAX including 3 FNGs. Welcome Banks, Yard Sale, and Sand Trap. This is the first workout on the peninsula (all other current workouts south of the James). We really appreciate the clown car from F3 Richmond (our closest neighbor). Here is what took place during the first workout.

    The Thang

    15 side straddle hops – In Cadence (IC)
    15 shoulder circles (each way) – IC
    15 imperial walkers – IC
    15 plank jacks – IC
    15 squats – IC

    Mosey to the fountain/water/lake/accumulation of H20 in a circular shape with defined depth and the smallest dock known to man. Referred to the rest of the backblast as simply the water.

    B.L.I.M.P.S. (Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats). 50 seconds on, 10 seconds off, for each exercise.

    Mosey 1/4 way around water and up steps.

    B.L.I.M.P.S. round 2.

    Mosey 1/4 way around water and up steps.

    B.L.I.M.P.S. round 3.

    Mosey 1/4 way around water and up steps.

    Demonstration of Hillbillies by Johnsonville. Entertaining is the best word I can come up with.

    Ring of Fire: 10 merkins (all other PAX holding plank). Two simultaneous starting points and two full circles. Repeat with 5 leg lifts/6 inches.

    Mosey to base of steps (not very far).

    Partner AMRAP (7 minutes): 10 derkins, 10 dips, lunge walk steps. Stay with partner. Partners selected by someone you do not know very well.

    F3 Jody Run, courtesy of Deflator, 3/4 way around lake (lyrics below).

    Partner AMRAP (7 minutes): 10 step ups, 10 leg lifts, crab walk/bear crawl one length and back. New partners.

    Sprint to flags.

    Recover. Recover.

    F3 Jody

    WELCOME TO THE GLOOM, THIS IS F3!
    SING THE PRINCIPLES ALONG WITH ME

    THE FIRST ONE IS: WORKOUTS ARE FREE
    I DON’T PAY YOU, AND YOU DON’T PAY ME.

    THE SECOND ONE IS: OPEN TO ALL MEN
    BRING AN FNG EVERY NOW AND THEN.

    THE THIRD ONE IS: WE’RE RAIN OR SHINE
    HOT OR COLD – FARTSACK? DECLINE!

    THE FOURTH ONE IS: ROTATE THE Q
    ONLY Q WHAT YOU CAN DO.

    THE FIFTH ONE IS: END WITH CIRCLE OF TRUST
    HOLD YOUR NOSE IF YOU MUST.

    THOSE ARE THE PRINCIPLES OF F3
    GO BE THE BEST MAN YOU CAN BE!

    Naked Man Moleskin (NMM)

    Yard Sale and Sand Trap saw one of our signs that we put up about the launch. Hence, how Yard Sale received his name. They delayed departure of their vacation to attend the workout. #Tclaps.

    Double meaning for Banks. He loves to travel to the outer banks and he works in finance.

    It was great to see a few of injured PAX back on the range. Great job today, Mater and SubMac.

    When walking up to the car, YHC realized he had a flat tire and had to put on a spare. This led to much mumble chatter by the PAX both in real-time and on social media the rest of the day (courtesy of Funny Car). Kahkis stated, “I was going to stop and help, but saw the committee around the PhD giving advice and didn’t think you needed an insurance guy around.” https://www.facebook.com/groups/1812233875661530/permalink/2058014544416794/

    Flat tires must be a thing in F3 Hampton Roads. McGruff had a flat in the Mt. Trashmore parking lot before #SlothHill the following day.

    The ghost flag is now in the possession of F3 Richmond (#GridIron) after many months held captive by F3 Hampton Roads.

    Circle of Trust
    YHC shared a little about what F3 has meant to him with regards to each “F”.

    Fitness: Prior to F3, YHC missed significantly more workouts. The reason, YHC was working out for himself. Now in F3, YHC rolls out of bed for his fellow PAX who will be there whether he is or not.

    Fellowship: YHC has shared many times that when he moved to Hampton Roads, VA, him and his M (aka wife) would say, “It’s Michelle and I against the world.” That is not the case now. Some of my best friends, those you would put in your wedding party, were at the workout today standing in that circle.

    Faith: YHC has grown both in knowledge through the weekly 3rdF studies as well as in service projects and giving back to the community. However, probably the biggest impact has been challenging and equiping me to be a better person (a better husband, son, brother, employee, …).

    Closed with a verse from Isaiah to put us in the right mindset for the following day.
    Isaiah 53:5 (ESV) “But he was pierced for our transgressions; he was crushed for our iniquities; upon him was the chastisement that brought us peace, and with his wounds we are healed.”

    Announcements:
    F3 Hampton Roads LAUNCHED on the peninsula 03/31/2018 at 0700. Workout every Saturday, same time, same place. Send contact information of potential men to [email protected]
    F3 Hampton Roads 2018 Goals are here. https://drive.google.com/file/d/1FZ8D1nMGhRtymvzZMDKzH7rtQC8m-TMD/view?usp=sharing
    Apr. 20-21: Colonial200 relay race. http://f3rva.org/2018/02/10/colonial200-pre-blast-2/

    Important Links:
    QuadP Monthly Challenges: April is leg lifts.
    Q Schedule: Just sign up. We can help you prepare.
    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
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