Wednesday, October 28
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Thank You For Your Service

2

DATA
– Total Time: 60:00
– Distance Traveled: 1.9 miles
– HR Avg: 123
– HR Max: 175

ANNOUNCEMENTS
Upcoming Q Schedule:
W (8/23) – The Boss
Sa (8/26) – True North
W (8/30) – Dojo
Sa (9/2) – HoneyDo (from Richmond!!!)

Happy Hour: I propose that we consider trying a Wednesday 8-10 PM event. The evening time is less convenient in that you can’t swing by after work but for the dads in the group (and there are a lot) this is probably the only time that will work. F3 actually has an acronym for Wednesday Night happy hour – “HDHH” for “Hump Day Happy Hour.” Will discuss with the Commish as this is his baby.

Recruiting:
1) Email going out soon to Men’s 4 Miler
2) Remember to tell your friends/co-workers about F3. Word of mouth is how it spreads!
3) Does anyone object if I reach out to the news stations about F3? Many of you saw the Today show story, I could see NBC29 and CBS19 running something on the local group.

CMUs: we only have 9 cinder blocks. Does anyone live near Lowes that could pick up six more? They are $1-2 each.

WARMUP CIRCLE OF PAIN (COP)
Side Straddle Hop
Don Quixote (windmill)
Merkins (pushups)
Little Baby Crunches (LBCs)
Superman

THANG
Modified Bear Crawl Suicide
– 5, 10, 15, 20 cinder squats/burpees at each end
Dora (w/partner run/ex., cumulative) – NO SHOES
– WWII (50 total)
– Mountain Climbers (100 total)
– American Hammers (150 total)
1′ each – NO SHOES
– Dips on wall
– Tuck jumps
– Merkins
– Elevated Homer to Marge – SHOES BACK ON
Backwards lunge up hill
Eights (pullups, WW-II)
Backwards Crab Walk Down Hill
Dora II (w/partner run)
– Balls to Wall (1 each)
– Peoples Chair (wall squats, 1 each)
– Donkey Kicks (50 total)
Mary
– Weezy Jefferson. (legs from 90 deg. to 5 & back)
– Penguin Crunches
– LBCs
– Flutter Kicks
– American Hammers
– 6 inch hold

CIRCLE OF TRUST (COT) / BALL OF MAN (BOM)
Excellent turnout today with 7 returning PAX, one transplant from North Carolina (Hacksaw) and two FNGs – welcome!!! After what was admittedly a weak Wednesday workout, Speed Limit decided to try and make up for it by going straight to the “soul crusher” – modified Bear Crawl suicides with escalating burpees and CMU squats in between. Speed Limit also sprinkled in a bit of psycho-torture throughout the event, telling the PAX they were “halfway there” about six times, including at 55:00. Not nice.

Just when the PAX were complaining about how much time was left we had a really pleasant and meaningful surprise – a local Albemarle County police officer and US military veteran (who served in Afghanistan) saw us knocking out penguin crunches around the shovel flags and thanked us for respecting the US flag. More important we got a chance to thank him for his service to both our country and our community. Particularly meaningful given that Charlottesville, the Commonwealth, the U.S. (and the world for that matter) are having a tough time right now – just another reminder that this is the UNITED States of America, although you wouldn’t always know it from watching the news too much or worse, spending any time on social media.

Speed Limit took us out with a poem by a 13th century Persian poet who, as it turns out, was likely born in what is now Afghanistan (see previous paragraph):

The Guest House (by Jellaludin Rumi)
This being human is a guest house.
Every morning a new arrival.

A joy, a depression, a meanness,
some momentary awareness comes
as an unexpected visitor.

Welcome and entertain them all!
Even if they are a crowd of sorrows,
who violently sweep your house
empty of its furniture,
still, treat each guest honorably.
He may be clearing you out
for some new delight.

The dark thought, the shame, the malice.
meet them at the door laughing and invite them in.

Be grateful for whatever comes.
because each has been sent
as a guide from beyond.

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