Archives: The Wash

  • When: 20190807
  • QIC: Buoy
  • The PAX: Buoy, Dreamliner, Submac, Training Wheels, Handicap, Bing, Yoast, Priorities, Funny Car
  • YHC and 8 PAX arrived to Bear Country with fitness on the mind. Conditions were great, 75 degrees and clear skies.

    Warmarama (IC)
    • SSHs – 61
    • Flying Arm Circles (Sobriety Style) – 10fwd/10bwd. Lean forward on one leg with arms out and complete forward arm circles. Switch leg and complete backward arm circles.
    • Finkel Swings – 15Lt/15Rt

    Mosey to Bear Country Cave (aka under bleachers)

    The Thang
    YHC got the workout started by separating PAX into 3 teams split between 3 stations. PAX rotated between stations based solely on the team competing Station 1.

    Phase 1
    • Station 1- Monster Truck Tire Flips, 25Yds as a team.
    • Station 2- Bleacher Climbs, AYG
    • Station 3- 50Yd Sprints, AYG
    PAX completed 2 Cycles.

    Phase 2
    • Station 1- Monster Truck Tire Flips, 25Yds as a team.
    • Station 2- Bleacher Climbs, AYG
    • Station 3- Erkins, AYG
    PAX completed 2 Cycles.

    Phase 3
    • Station 1- Monster Truck Tire Flips, 25Yds as a team.
    • Station 2- Bleacher Climbs, AYG
    • Station 3- Squats, AYG
    PAX completed 1 Cycle.

    Phase 4
    • Station 1- LBCs, 100 OYO
    • Station 2- Sprints, AYG
    • Station 3- Squats, AYG
    PAX completed 1 cycle

    Recover, back to the flags

    Mary
    • Big Boys- 2 minutes, AYG

    COT
    YHC read from the bible; 1 Timothy 1:16

    “But I received mercy for this reason, that in me, as the foremost, Jesus Christ might display his perfect patience as an example to those who were to believe in him for eternal life.”

    I read these verses to provide me guidance to display more patience in my life by understanding that God’s patience is unwavering. God continues to show me patience and grace even though I constantly disappoint him daily.

    Moleskin
    • YHCs initial plan was to complete 25 SSHs. However, 1 PAX arrived a few seconds late and YHC decided to continue with SSHs until PAX joined the group. The pain in the PAX was noticeable. We won’t mention names (Priorities).


    • After arriving at the Bear Country Cave, YHC and Dreamliner were able to successfully dislodge the Monster Truck Tire from its muddy depths. We were not going to be denied.


    Announcements

    The Iron Pax is coming in September. Look for registration soon. It’s free, but you’ll pay in other ways.

    Quad P for August is Running.

    F3 Important Links

    Q Schedule: Just sign up. We can help you prepare. https://docs.google.com/spreadsheets/d/1Utp_HFAXLbCkhlUYR2F5oOdlp-HTjwlbLmYErn6g3Zc/edit?usp=drivesdk

    Quad P: “Priorities’ Pointless Periodic Priority” aka Monthly Challenge. https://docs.google.com/spreadsheets/d/1-R0I0BO-L6Xrl4m1i8kqlbzloGbPdvRmkLwbwyASunU/edit?usp=drivesdk

    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

    F3 Hampton Roads