Archives: Up and Down and All Around

  • When: 20190323
  • QIC: Marvel
  • The PAX: Buoy, Orbit, Marvel
  • 3 PAX mustered for a beatdown in the absence of our brothers who were posting in RVA for the F3 GrowRuck. Mumble chatter was low but centered around how YHC used to be the Six in most exercises but now Qs them hard.

    Warmarama (IC) 

    • SSH – 20
    • Michael Phelps – 10
    • SSH – 20
    • Through the Tunnel – 10
    • SSH – 20
    • Imperial Walkers – 10
    • SSH – 20
    • Burpee OYO – 5

    Run to the top of the garage via the roadway (not the stairs).

    The Thang

    Rochamburpees:

    • Hold low plank, Rochambeau
    • Winner does Merkin, loser does Burpee, ties both do Merkin
    • Increase by one rep each time, up to 10
    • *Because there were only 3 PAX, in the event that we all lost to someone else, all did Merkins

    Elevator, mosey down one level between each set:

    • 10 Big Boys
    • 20 Squats
    • 30 LBCs
    • 40 CDDs

    Mosey down the stairs and to the pond.

    Merkin Mile–25 of a merkin excerise, followed by one lap around pond (aka 1/4 mile) did four rounds for a total of 1 mile:

    1. HR Merkin
    2. Decline
    3. Incline
    4. Regular

    Mosey to flags for (probably too many) closing minutes of Mary, some chosen by the PAX, some by YHC:

    • WWIs
    • XOs
    • American Hammers
    • Reverse Crunch
    • LBCs
    • Boxcutters
    • Rosalitas
    • Leg Lifts
    • Flutter Kicks

    COT

    The LORD your God is in your midst, a mighty one who will save;
    he will rejoice over you with gladness; he will quiet you by his love;
    he will exult over you with loud singing.

    Zephaniah 3:17
    • YHC contrasted the typical COT which encourages the PAX to DO something (a good thing), with this verse which describes God doing everything, leaving ourselves to just be loved.

    F3 Important Links

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