Archives: Welcome to The Playground

  • When:¬†20201024
  • QIC:¬†Funny Car and Commissioner
  • The PAX: Funny Car, Commissioner, Firefly, Paw Patrol, Cooperstown, Dreamliner, Screen Door, Free Fall, Cookie Monster, Gandalf, Average Joe, Mayhem, Helpdesk, Sunshine, Catapult, Finkle, Bulletin (FNG), Stratocaster (FNG)
  • 18 PAX including two FNGs posted at the first workout at The Playground AO (7000 Granby St, Norfolk). Funny Car and the Commissioner we co-Qs. This is our 11th AO (Area of Operation) in Hampton Roads and first AO in Norfolk. Thanks to Commissioner and Firefly for helping us plant and grow an AO in Norfolk.

    F3 and Covid Disclosures 

    F3 Mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. 

    F3 Creed: Leave no man behind, but leave no man where you find him. 

    F3 workouts are: Free of charge, open to all me, held outdoors, peer led, ends with a Circle of Trust 

    WARMARAMA: Side Straddle Hop (SSH) 20 cadence, Imperial Walkers 15 cadence, Thru The Tunnel 10 cadence, Bat Wings 10 cadence each (arm circles forward/backward, overhead claps, steel claps), Iron Mikes 10 cadence, Micheal Phelps 10 cadence, SSH 20 cadence 

    THE THANG: Four sets of 10-minute AMRAPS (as many rounds/reps as possible). Each set includes four exercises:  Burpee 5, chest/shoulder 10, Ab 15, squat/cardio 20. 

    Set 1: Burpees 5, Carolina Dry Docks 10, Big Boys sit-ups 15, Squats 20. Run around the parking lot. Rinse and repeat.  

    Set 2: Superman Burpees 5, Hand Release Merkins 10, American Hammers 15 cadence, Jump Squats 20. Bear Crawl to the playground and back. Rinse and repeat.  

    Set 3: 8-count Body Builder Burpees 5, Merkins 10, LBCs 15 cadence, Bonnie Blairs 20. Lunge walk. Rinse and repeat.  

    Set 4: Prison Cell Burpees 5, Diamond Merkins 10, Freddy Mercury 15 cadence, Side Stradle Hops 20. Run around the parking lot. Rinse and repeat.  

    CIRCLE OF TRUST (led by Commissioner) 
    Countarama, Namearama,

    1 Timothy 6: 11-12 – But you, Timothy, are a man of God; so run from all these evil things. Pursue righteousness and a godly life, along with faith, love, perseverance, and gentleness. Fight the good fight for the true faith. Hold tightly to the eternal life to which God has called you, which you have declared so well before many witnesses.

    Announcements – Suffolk Seaboard Coastal Trail 200 on November 6

    Coffeeteria at Starbucks

    F3 Hampton Roads