After brief concerns of a solo Q due to the poor weather the night before, Deflator, Triple Option, and YHC prepared ourselves for March Madness. YHC did not forget about the First Four as everything was completed in 68-64-32-16-8-4-2-1
68 reverse lunges – On My Count (OMC)
64 shoulder circles – In Cadence (IC)
32 merkins – OMC
16 pistol (one leg) wall squats at columns – OMC
8 pull-ups – On Your Own (OYO)
4 Carolina dry docks – OMC
1 squat – IC
Mosey to tennis courts
68 squats, transit length of court, 64 burpees, transit length of court, 32 squats, transit length of court, 16 burpees, transit length of court, 8 squats, transit length of court, 4 burpees, transit length of court, 2 squats, transit length of court, 1 burpee, transit length of court. Transits included Bernie Sanders (backwards run), Imperial walkers, bear crawl, crab walk, sprint, hillbilly walkers, karaoke, and side lunges.
68 LBCs, 64 leg lifts, 32 WWII sit-ups, 16 flutter kicks, 8 Freddy Mercury’s, 4 American hammers, 2 hello Dolly’s, 1 minute superman.
10 minute AMRAP (audibled from one mile run – see NMM): 10 irkins, 10 pull-ups, 10 irkins, 10 pull-ups. Repeat as many times as possible. Pull-ups were reduced to 5 and then to negatives as the minutes passed.
Mosey to flags.
Triple Option claimed his “greatest fartsack win” to date. The bed did not win today.
The PAX took full advantage of the newly installed pull-up bars (aka new kid’s playground). F3 really appreciated Eagle Harbor for installing the new equipment just for us.
The one mile run was audibled because of Triple Option’s shoe choice (winter boots). His calves thanked YHC.
Circle of Trust
Galatians 6:9 (ESV) And let us not grow weary of doing good, for in due season we will reap, if we do not give up.
YHC is struggling with this right now. It is important to talk about current struggles and not simply those that are behind you.
F3 Hampton Roads launches on the peninsula 03/31/2018 at 0700. http://f3rva.org/2018/03/11/f3-hampton-roads-launches-on-the-peninsula/
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/
QuadP Monthly Challenges: March is personal goal of Run or Run.
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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