Conditions: 27 degrees, clear, minimal wind. A good morning for a beatdown.
The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. Our workouts are free, open to all men, held outdoors, peer led, and end with a Circle of Trust.
F3 DISCLOSURE: I am not a professional. I do not know if you have a current injury or limitation. Modify as needed to prevent injury but do not modify for effort.
WARMARAMA (all in cadence) – Side Straddle Hop 20 Thru the Tunnel 10, Imperial Walkers 10, Bat Wings 10, Squats 10
THE THANG – The workout this morning was based on Slaughter’s workout at Wrightsville Beach on January 16. Slaughter is the newly appointed Nantan of F3 Nation. There were 125 PAX at the workout and we broke into three groups led by Dredd, Slaughter, and Dark Helmet. We ran to the beach which was about a mile away.
*Run – stop, 10 merkins cadence, 10 big boys single count
*Run – stop, 10 big boys single count, 10 merkins cadence
*Run – 5 sets of 10 burpees with 20 bonus burpees
*Run – stop, dips 20 cadence, 11s beginning with 1 hand release merkin and 10 jump squats
*Run to the Fountain Lake. Reflect for a few minutes on what you are thankful for (we did this with Slaughter as we walked into the beach)
*Jack Webb (merkin then air press) 1 then 2, etc. 5 total.
*Run around the Foundation Lake, at the four stations perform 5 hand release merkins and jump squats.
*American Hammer 20 cadence and LBCs 20 cadence
*20 burpees or walk waist high into Fountain Lake. All PAX did burpees. (it was the ocean with Slaughter)
*Indian Run, stop, SSH 30 cadence, Rudy high knees
*10 burpees for a total of 100
Mary for four minutes
Good mumble chatter during the beatdown
CIRCLE OF TRUST
The Sermon on the Mount
One day as he saw the crowds gathering, Jesus went up on the mountainside and sat down. His disciples gathered around him, and he began to teach them.
God blesses those who are poor and realize their need for him, for the Kingdom of Heaven is theirs.
God blesses those who mourn, for they will be comforted.
God blesses those who are humble, for they will inherit the whole earth.
God blesses those who hunger and thirst for justice, for they will be satisfied.
God blesses those who are merciful, for they will be shown mercy.
God blesses those whose hearts are pure, for they will see God.
God blesses those who work for peace, for they will be called the children of God.
God blesses those who are persecuted for doing right, for the Kingdom of Heaven is theirs.
God blesses you when people mock you and persecute you and lie about you and say all sorts of evil things against you because you are my followers. Be happy about it! Be very glad! For a great reward awaits you in heaven. And remember, the ancient prophets were persecuted in the same way.
Prayer requests, Prayer
Boardwalk (Friday) launched Jan 29, running Q at VA Beach Boardwalk, met at 36th St 6-6:45PM
Blackwater (Friday) Feb 5, IronPax Challenge workout, Western Branch High School, pull-up bars, 5:30am
Patriot Challenge (formerly Run Ranger Run) starts Feb 1. Feb QuadP is at least a mile of activity. PAX are encouraged to post about their activities on the F3 Hampton Roads Facebook page.
Possible AO in Franklin, VA