12 PAX including 1 FNG/2.0 went uptown today instead of downtown. 10 of us donned ruck sacks in preparation for next week’s Grow Ruck.
Warmarama: Side straddle hops, through-the-tunnels, imperial walkers, and mountain climbers.
Uptown 50: 10 cones (two cones with 5 each) with the following written on them: Burpee Broad Jump (Burpee lunge walk for those with Rucks), Crab Walk, Partner Carry (P1), Partner Carry (P2), Alligator Crawl, Wheelbarrow (P1), Wheelbarrow (P2), Nur (Run Backwards), AYG (Sprint), and Bear Crawl. Cones are placed 50 yards apart. Pax partner up and line up at one cone. Do 10 burpees, then travel to the 50 in the method on the cone. When you get to the 50, do 10 burpees and travel back by the next method. Repeat until you’ve traveled by all methods on cones (and have done your 100 burpees). Keep going until audible swearing is heard, or until time runs out.
Four Rotations: In teams of four, (P1) Ruck 100 yards with coupon (cinder block), (P2) shoulder presses, (P3) curls), and (P4) Manmakers. Rotate when rucker returns. One time at each station.
Carry Practice: Average Joe demonstrated Fireman Carry, 2-person Carry, and Casualty Carry (i.e., 3-person carry). Divided into teams of three and practiced until 0800.
Circle of Trust (COT):
Counterama and name-o-rama
Verses to follow are just after Peter saw a vision of unclean animals that he was told to kill and eat. “9 What God has made clean, do not call common.”
As a gentile, my favorite part is in verse 18.
Acts 11:13-18 (ESV)
13 And he told us how he had seen the angel stand in his house and say, ‘Send to Joppa and bring Simon who is called Peter; 14 he will declare to you a message by which you will be saved, you and all your household.’ 15 As I began to speak, the Holy Spirit fell on them just as on us at the beginning. 16 And I remembered the word of the Lord, how he said, ‘John baptized with water, but you will be baptized with the Holy Spirit.’ 17 If then God gave the same gift to them as he gave to us when we believed in the Lord Jesus Christ, who was I that I could stand in God’s way?” 18 When they heard these things they fell silent. And they glorified God, saying, “Then to the Gentiles also God has granted repentance that leads to life.”
Ball of Man (BOM)
F3 GrowRuck (F3nation.com/GrowRuck): Mar. 22-24. Friday evening 2ndF, Sat. morning bootcamp workout, and Sat. Grow School still open for everyone. All are free events.
F3 Important Links:
Q Schedule: Just sign up. We can help you prepare. https://docs.google.com/spreadsheets/d/1Utp_HFAXLbCkhlUYR2F5oOdlp-HTjwlbLmYErn6g3Zc/edit?usp=sharing
QuadP (Monthly Challenge). https://docs.google.com/spreadsheets/d/1-R0I0BO-L6Xrl4m1i8kqlbzloGbPdvRmkLwbwyASunU/edit?usp=sharing
F3 App (Google play or Apple App Store): This is the one-stop shop for all things F3 Hampton Roads. Download it. Get connected. (Note: Separate account from f3rva.org but the username and password can be the same