Conditions: Dark & 70
PAX: 5
FNGs: None
DR PAX: None
Warmarama
- SSH (IC) – 20
- Arm Circles (IC) – 10/10
The Thang
Iron PAX Week 4 – “Sugar’s Pick Your Poison”
- 100 Merkins -OR- Squats
- >> 100 yd & back coupon carry*
- 100 Coupon Swings -OR- Bonny Blairs (1 leg/rep)
- >> 100 yd & back coupon carry*
- 100 Coupon Thrusters -OR- Traveling Lunge (1 leg/rep)
- >> 100 yd & back coupon carry*
3 Rounds, for time. *100 Yds = around corner past flagpole to sidewalk.
The PAX performed admirably:
| Gunner | 29:05 |
| Marvel | 34:04 |
| MOAB | 40:29 |
| Sooie | 40:47 |
| Spoke | 41:36 |
Mary
Absolutely no time or energy for it.
COT
A Song of Ascents. Of David.
Psalm 133
Behold, how good and pleasant it is when brothers dwell in unity!
It is like the precious oil on the head, running down on the beard,
on the beard of Aaron, running down on the collar of his robes!
It is like the dew of Hermon, which falls on the mountains of Zion!
For there the LORD has commanded the blessing, life forevermore.
Moleskin
- Gunner helpfully pointed out that the PAX were not done with the Iron PAX challenge for the next year, unless some masochist decides to resurrect them as a Q.
- T-claps to Spoke for completing the workout using a coupon that was 1/3-1/2 his bodyweight.
Announcements
- The Iron PAX challenge is in its final week. Details can be found here. Registration & submission form can be found here.
- October 19th there will be a Q-school convergence at Bear Country, followed by a 4 hour rucking event and canned-good donations.
F3 Important Links
- Q Schedule: Just sign up. We can help you prepare.
- Quad P: “Priorities’ Pointless Periodic Priority” aka Monthly Challenge
- F3 App: Available on Google Play or Apple App Store. This is the one-stop shop for all things F3 Hampton Roads. Download it and get connected. (Note: The app is a separate account from f3rva.org but the username and password can be the same).
- Twitter: @F3HamptonRoads
- Facebook: F3HamptonRoads