Thursday, October 22
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

The Downrange Virus

2

With #TakeAVacation in full swing, the PAX of #StankHill are taking this to heart. Downrange PAX included Scully, Gandalf, Sunshine, Mentos, and Cowboy, leaving McGruff and YHC to hold down the fort (actually the hill but that’s not a saying).
 
The Thang:
Warmarama: 30 side straddle hops (IC), 10 tempo merkins (IC), 20 shoulder circles (IC)
Mosey in front of hill to Kids Cove.
11s (all merkins): 1 merkin, bear crawl across playgroup (at the swings), 10 merkins, bear crawl back, 2 merkins, … , repeat until reversed to 10 on first side and 1 on the other.
At monkey bars, 3 sets (x10, x5, x5) of hammer pull-ups and 2 sets (x5, x5) of partner inverted rows (place feet on opposite PAX shoulders, hold yourself horizontal, pull yourself up to bar).
Mosey to Mt. Trashmore sign and retrieve coupons (rocks).
1:1:4 ratio up to 7:7:28 of rock merkins, curls, and shoulder presses. YHC is going to feel the sets of 24 and 28.
One lap around 2nd methane pipe.
Colt45s: 45 Cinder Block Curls (Similar to 21’s). 15 reps go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level). 15 reps go from the halfway point up to the top of the bicep curl (hands up near shoulder level). 15 reps start at the bottom of the movement and complete a full range of movement all the way up.
Mosey to flag.
Mary: 25 dying cockroaches (IC), 10 Freddie Mercury’s (IC), 25 big boy sit-ups (OYO), 25 flutter kicks (IC)
 
Circle of Trust (COT):
Galatians 6:9 (NASB) “Let us not lose heart in doing good, for in due time we will reap if we do not grow weary.”
We reap what we sow, more than we sow, and later than we sow.
Sometimes “doing good” is tiring, hard, and draining; whether that’s parenting, being the husband you’re supposed to be, being the employee you’re supposed to be, getting up early in the gloom to work out, or growing an F3 region.
However, if we press on and “do not grow weary,” we will reap in “due time” [Insert not immediately].
 
Moleskin:
The July QuadP of #TakeAVacation finishes this weekend. It is still anyone’s race so workout downrange (1 pt.), attend a Hampton Roads AO where you have never been (2 pts.), or Q a workout you have never Q’d (3 pts.).
As we come out of the summer months, this is the perfect time to EH. Do not keep this F3 thing to yourself. It’s changed my life, hopefully it’s had an impact in yours, so #GiveItAway.

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