Ultimate frisburpee made a return for the 15 PAX that posted on a beautiful Sat. morning at #StinkHill. Here is what happened.
Warmarama: 30 Side Straddle Hops (In Cadence), 20 Mountain Climbers (IC), 10 merkins (IC), mosey to the bottom of the steps.
Partner up. Stairbarrel to the top of the hill. The was the first evidence of the increased strength of the group. The last time Stairbarrel was attempted multiple exchanges were required and was a significant time sink. This was not the case today. The PAX steam rolled to the top of the mountain.
Retrieve 15 rocks from the Mt. Trashmore sign and line up on the start line. Place eight cones in the front of the PAX and get ready.
Ladder suicides (timed): Sprint to first cone and back, 5 reps, sprint to second cone and back, 10 reps …
Round 1: Alternating one-arm shoulder press (3 minutes)
Round 2: Curls (2 minutes)
Reverse ladder suicides (timed): Tested the memory of the PAX here. Each PAX returned to their finish point of the last round. The goal was to complete the ladder suicide, in reverse, in less time than the previous iteration.
Round 3: Alternating one-arm shoulder press (3 minutes)
Round 4: Curls (2 minutes)
Return rocks, retrieve cones, mosey to field at bottom of hill. Gandalf exited stage left after hip injury from kick boxing this week started to flare back up. Any 69 year old that kick boxes gets some major #Respect. Recover quick Gandalf and see you soon.
Ultimate Frisburpee: Rules are fairly simple. Ultimate Frisbee with incrementally decreasing burpees (begin at 5) on each turnover. If reach five turnovers, it is straight ultimate Frisbee until end of point, then reset burpees.
A few highlights. Tow Rope caught a #SCTopTen running down a bomb to tie the series 1 to 1. The series ended in a competitive rubber match with Half-life reeling in the winning catch (this made up for dropping the game winner a few possessions earlier). The only casualty was the Frisbee that was properly disposed of after a brief discussion of retiring it to the F3 Hampton Roads Hall of Fame beside Lady Glittersparkle.
Mosey to Scully Park for Cindy. AMRAP (as many rounds as possible) in 10 minutes of 5 pull-ups, 10 merkins, and 15 squats. Rounds were counted on an abacus. Hot Corner finished strong (this was his last post before returning to Irvine, CA) alongside Half-life with most rounds completed.
Circle of Trust (COT):
Excerpt from Bible study at last week’s Colonial70. YHC felt it appropriate to share with the rest of the PAX.
1 Corinthians 9:24-27 (NASB) “24 Do you not know that those who run in a race all run, but only one receives the prize? Run in such a way that you may win. 25 Everyone who competes in the games exercises self-control in all things. They then do it to receive a perishable wreath, but we an imperishable. 26 Therefore I run in such a way, as not without aim; I box in such a way, as not beating the air; 27 but I discipline my body and make it my slave, so that, after I have preached to others, I myself will not be disqualified.”
There are many parallels/similarities between training our bodies and training our spiritual walk. The challenge: Put as much effort into what you will say in the COT as you do in planning the workout.
3rdF Bible study beginning June 7 (Q’d by SpaceMonkey) that will take place immediately following the #BearCountry workouts on Wednesdays.
Podcasts from YHC and Priorities’ trip to F3RVA (https://soundcloud.com/user-511620118/f3-rva-podcast-41-hampton-roads-invasion and https://soundcloud.com/user-511620118/f3-rva-podcast-42-colonial-70ish-heat)
Kotters to Mater whose mammon has kept him out recently. At coffeteria, YHC asked how the workout was. Mater’s response “Weak.” Crushing (just kidding). Mater dominated the workout especially the ladder suicides.
Great to have 3 For 1 back out (recent move to the area from F3 Greensboro). Looking forward to seeing his EH skills put to work helping grow the VA Beach PAX to something awesome.
Mentos has a few GoRuck events coming up. One will take place in July in Richmond and another over Veteran’s Day in Washington D.C. Let Mentos know if you are interested. YHC completed a GoRuck Tough with Mentos this past March. It is a great team building experience and a challenge both physically and mentally. Well worth the effort. YHC is sure we will get a taste next week as Mentos has the Q.