YHC was downrange last weekend helping with week 3 of the Phoenix launch. For YHC’s first ruck Q, YHC brought some excercises back (plus a 30 lb. ruck sack).
15 SSH IC
10 burpees OYO
15 IW’s IC
9 merkins OYO
15 squats IC
8 burpees OYO
15 Seal Jacks IC
7 merkins OYO
1/2 mile ruck around front of hill to Kid’s Cove.
15 Mountain Climbers IC
6 burpees OYO
15 Plank Jacks IC
5 merkins OYO
15 Catalina Wine Mixers IC
4 burpees OYO
15 Monkey Squat Thrusts OYO
3 merkins OYO
15 Peter Parkers IC
2 burpees OYO
15 Heels to Heaven IC
1 merkins OYO
Mosey to picnic tables for 2 sets of Derkins, Dips and Freddie Mercury’s, starting with 20, then 10.
Mosey to chin-up bars
20/20/20 each of knee-ups, step-ups and lunges, 2 rounds.
1/2 mile ruck back to shovel flags.
Circle of Trust
Hebrews 10:24 ESV “And let us consider how to stir up one another to love and good works,”
Be intentional/consider how to encourages your brothers.
F3 Hampton Roads launches on the peninsula 03/31/2018 at 0700. Send contact information of potential men to [email protected] http://f3rva.org/2018/03/11/f3-hampton-roads-launches-on-the-peninsula/
F3 Hampton Roads 2018 Goals are here. https://drive.google.com/file/d/1FZ8D1nMGhRtymvzZMDKzH7rtQC8m-TMD/view?usp=sharing
Apr. 20-21: Colonial200 relay race. http://f3rva.org/2018/02/10/colonial200-pre-blast-2/
QuadP Monthly Challenges: March is personal goal of Run or Run.
Q Schedule: Just sign up. We can help you prepare.
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
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