Archives: The Gloom Before the Rainbow

  • When: 20200625
  • QIC: Gas Station
  • The PAX: Dreamliner, Marvel, Two Wheel, Gas Sation, Submac, Bunker, Musket
  • Conditions: We saw a rainbow…enough said

    PAX: Dreamliner, Marvel, Two Wheel, Gas Sation, Catapult, Bunker, Musket

    FNGs: None

    DR PAX: None

    Warmarama (IC)

    5 Burpees OYO

    10 Sweat Angels – In Cadence

    Through the Tunnel – 15 reps each way

    Side Straddle Hops – Incadence, 20 reps each way

    Michael Phelps – 15

    Arm Circles – 10 each direction and over head

    5 Burpees OYO

    Mosey to around to bearcrawl bridge and do 2x inner laps (approx 200M) bearcrawling over bridge each lap. Then return to tennis court.

    The Thang – Zachary Tellier Hero WOD

    Ladder – Mosey 2x across the width of a tennis court (about 40 meters)

    10 Burpees

    25 Push Ups

    50 Lunges

    100 Sit-Ups

    150 Air Squats


    V-Sit Ups – 20

    Side V-Sit Ups – 20 each side

    Xs and Os – 40 seconds


    Psalm 77:17-20

    • Continuing on the them of growning in our awe of God. Consider your present struggles, remember the past faithfulness of God, and remember that he is unchanging. Then consider how even the creation, we consider lifeless, responds to the Creator (Ps 17-20). This should inspire awe and wonder.
    • Remember God can no break his promises, he can not change. He has been faithful in the past, he says he will remain faithful, and will remain faithful always.
    • And to cap it off, God brought us a rainbow as a visible reminder of this lesson.


    • Marvel reminded us about the beauty of Q’ing another person’s workout is that there is plausible deniability in the rigorousness of the beatdown. Until the PAX remember that the Q holds in their hands the power of the delete button…then it all breaks down.
    • Sgt Zachary Tellier, USA, paid the ultimate sacrifie on 9/29/2007. Here is his story.


    • Lawnboy is heading up the Colonial 200 effort Sept 18-19. Looking for a team of 12 runner and 2 drivers. More details in email and Facebook.
    • F3 10th Anniversary extravaganza is coming!
    • Log your daily Burpees on the Quad P. 5 more days left.

    F3 Important Links

    • Sign Up to Lead a Workout: Q Schedule (Anyone can sign up at any time! We can help you prepare).
    • “Monthly” Challenge: BURPEES!, aka “Priorities’ Pointless Periodic Priority”
    • Twitter: @F3HamptonRoads
    • Facebook: F3HamptonRoads