F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Iron PAX Returns to Hampton Roads

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Road closures and Christmas lights did not hinder the 8 PAX that took their daily red pill (#DRP) on Sat. Expect similar parking situation from now until Christmas. Best place to park is Marriot parking deck.

The Thang:
Extended warm-a-rama to account for reduced parking/road closures.

Mosey to fountain.

Revamped Iron PAX Week 1 Challenge (Partner style):
PAX #1: 50 squats
PAX #2: 40 big boy situps
PAX #1: 30 merkins
PAX #2: 20 Bonnie Blair’s (aka jump lunges)
PAX #1: 10 burpees
PAX #2: 10 burpees
PAX #1: Run 1 lap around fountain
Repeat four times with PAX switching roles each round (i.e., PAX #2 has squats, merkins, burpees, and the run in round 2).

Mosey back to flags where coupons (aka cinder blocks) were already strategically placed.

Shortened Iron PAX Week 2 Challenge (Excercises #2 and #4)
8 minute AMRAP of 25 curls and 50 yard run (25 yard out and back).
2 minute rest
6 minute AMRAP of 25 man makers (aka burpee with a cinder block) and 50 yard run (25 yard out and back).

Return coupons to their hiding place.

Circle of Trust (COT):
YHC shared his thoughts of “The Tipping Point.” The book discusses the little details that cause a movement to take off, to tip. YHC read the book through the lens of F3. The book reminded me of how God can use all things, even the little ones, for the “good of those who love him and are called according his purpose.”

Romans 8:28 (ESV) “And we know that for those who love God all things work together for good, for those who are called according to his purpose.”

Prayer requests.
Ball of Man.

Announcements:
CSAUP Interest Form: https://goo.gl/forms/AIlNLhxE3fmQWVMz1

F3 GrowRuck (F3nation.com/GrowRuck):
Lend a Ruck program available for those without packs.
Location: Richmond, VA
Cost: $150
Schedule:
March 22, Friday night 2ndF Event (Optional)
March 23, Saturday AM workout + GrowSchool
March 23, Saturday PM GORUCK Tough (12-14 hours)
March 24, Sunday AM breakfast

Colonial200 Relay Run (Colonial200.com): Participation TBD
Location: Charlottesville to Jamestown
Cost: $250 (estimate of total cost based on last year)
Schedule: April 25 (after work) to April 27 (mid-afternoon). Run begins early Fri. morning April 26 and ends Sat. April 27 around lunch.

F3 Important Links:
Q Schedule: Just sign up. We can help you prepare.
QuadP (Monthly Challenge). https://docs.google.com/spreadsheets/d/1-R0I0BO-L6Xrl4m1i8kqlbzloGbPdvRmkLwbwyASunU/edit?usp=sharing
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
Twitter: @F3HamptonRoads
Facebook: F3HamptonRoads

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