F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Blackjack and a Death March

1

Warm-o-rama

Hillbillies 20 IC, Calf Raises, SSHops sung to the F3 Jody (see below), 10 IC Mountain Climbers, Circle Merk

The Thang

Bataan Death March- 2 laps around the Mighty Eagle Harbor Lake (1 mile total),  basically an Indian run but the last PAX drops and does 3 Burpees then taps the  shoulder of the new last guy as he makes his way to the front.  New last guy drops and does three Burpees, etc.

Back to Flags.  Set up 2 cones about 15 yards apart.  Perform Blackjack combo of Merkins and Squats (20-1, 19-2, 18-3, etc) back and forth at the cones.  Transit between the cones consisted of several lunge variants, overhead claps/presses/arm circles, hopping SSHops, and bear crawl inch worms.  A nice slow cooker-type burn.  PAX rotated leading the Blackjack intervals.

Count o Rama and name o Rama accomplished.

COT: Deuteronomy 11:19 Teach them to your children, talking about them when you sit at home and when you walk along no the road, when you lie down and when you get up.

Verse is talking about teaching the commandments to your children, which fits a recent experience with one of my kids who expressed a 5 year old’s grousing about going to church but got real interested in a children’s bible I read to him.  The point is that a good teacher has to learn how people learn to be effective.  I think my kid liked the one on one time as well.

BOM and out!

 

 

 

F3 Jody 1 – Principles

Welcome to the Gloom, This is F3!

Sing the Principles along with me

The first one is: workouts are free

I don’t pay you, and you don’t pay me.

The second one is: open to all men

Bring an FNG every now and then.

The third one is: we’re rain or shine

Hot or cold – Fartsack?  Decline!

The fourth one is:  rotate the Q

Only Q what you can do.

The fifth one is: end with Circle of Trust

Hold your nose if you must.

Those are the Principles of F3

Go be the best man you can be!

 

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