6 PAX took their daily red pill (#DRP) and put F3’s 3rd Core Principle into action (F3 workouts are held outdoors, rain or shine, hot or cold). They choose to do the hard thing, to beat the fartsack and post, making it easier for the rest of us to do the same thing. #Tclaps. They may have regretted it somewhat as YHC lead them into the valley of goose poop.
Side straddle hops
Yul Brynner: Magnificent Seven Merkins. Progress through 7 different types of merkins without stopping/holding plank between each one: Carolina Dry Dock to Wide Merkin to Merkin to Ranger Merkin to Diamond Merkin to Crucible Merkin to Chuck Norris Merkin. 7 reps per for a total of 49.
Mosey to the valley of goose poop (flat field out past Kid’s Cove).
Uptown 50: 2 cones with the following written on them (5 each): Burpee Broad Jump, Crab Walk, Partner Carry (P1), Partner Carry (P2), Alligator Crawl, Wheelbarrow (P1), Wheelbarrow (P2), Nur (Run Backwards), AYG (Sprint), and Bear Crawl. Cones are placed 50 yards apart. Pax partner up and line up at cone 1. Do 10 burpees, then travel to cone 2 in the method on the cone. When you get to the cone 2, do 10 burpees and travel back by the next method. Repeat until you’ve traveled by all methods on cones (and have done your 100 burpees).
Mosey up the hill to the rock pile and retrieve coupons. Quick set of Colt 45s. Mosey with coupons to flat area on top of hill.
Snapshot: Pax line up shoulder to shoulder with generous spacing between (and a forgiving surface). Squat and shot put the weight with both hands. Broad jump forward. Lunge. Pick up coupon and repeatdo for 50-100 yards or until time is called by Q.
Rules per f3nation.com/exercises: If using sandbag, hit your neighbor with the sandbag? 10 burpees OYO then continue. Hit the Q? 20 burpees OYO. The same with a paver/rock? Dial 911.
Mosey back to flags returning coupons along the way
3 minutes of Mary.
Moleskin (Interesting Facts That May or May Not Have Happened During the Workout):
- On YHC’s first broad jump while doing burpee broad jump for 50 yards, his feet slipped out from under him landing flat on his back with a magnificent splash.
- 50 yards was measured to perfection using YHC’s calibrated 1 yard step that has been perfected from setting up countless corn hole boards.
- YHC was not aware until the first transit just how much goose poop was on the field. It was everywhere and in significantly sized piles. The PAX were not impressed.
- The goal for using the field was to make sure all PAX left sufficiently drenched. Mission accomplished. All PAX who went to coffeeteria performed full outfit changes in the parking lot (of Mt. Trashmore not Panera). Sarong came in handy. Dredd would be proud.
- Cowboy mentioned that the next time we perform Uptown 50 it should be performed on top of the hill where the geese deposits were few and far between. YHC promised that next time it was 10 degrees and the wind blowing at 30 mph, he would make sure take the PAX to the top of the ridge for Uptown 50.
- Snapshot was a good routine. It will be making a comeback in the very near future.
Circle of Trust (COT):
Excerpt from Ransomed Heart Daily Reading entitled, “If Only … “
As I was praying about my disappointments the other day, I noticed something lingering beneath the surface. I realized that somewhere along the way, I’d come to an agreement of sorts—I need this. Not that I want it, and very much. But that I need it. It’s a very subtle and deadly shift. One that opens the door to despair and a host of other enemies. I was coming to believe that God’s love and God’s life are not enough. Isn’t that what Adam and Eve were seduced into believing—that God was not enough? He had given them so much, but all they could see in their fateful moment of temptation was the one thing they didn’t have. So they reached for it, even if it meant turning from God.
What was so compelling that Adam and Eve could turn from the living God to reach for the one missing thing? I think I am beginning to understand the answer to that question for myself. We start out longing for something, and the more we come to believe this is what we have to have to be happy, the more we obsess about it. The prize just out of reach swells far beyond its actual meaning. It begins to take on mythic proportions. We’re certain life will come together once we achieve it. We think, If only I was married. If only we had children. If only I was rich. If only I had ______ (fill in the blank). Everything else in our lives pales in comparison. Even God. We are falling to believe we need whatever is just beyond our reach, and when we fall to this, we are miserable.
I am not minimizing the sorrow of our disappointments. The ache is real. What I am saying is that the ache swells beyond its nature, dominates the landscape of our psyche when we shift from How I long for this to I need this. The only thing we truly need is God and the life he gives us.
Philippians 4:11-12 (ESV) “Not that I am speaking of being in need, for I have learned in whatever situation I am to be content. I know how to be brought low, and I know how to abound. In any and every circumstance, I have learned the secret of facing plenty and hunger, abundance and need.”
Ball of Man.
Christmas Eve Convergence, 7 a.m. to 8 a.m., Western Branch Middle School, Chesapeake, VA
NO workouts on Christmas Day.
Run/Ruck/Bible Study Evening AO to begin in Jan. It will start/end at YHC’s house (362 Bob White Pkwy, Suffolk, VA) and utilize the Suffolk Seaboard Coastline Trail. Every Thursday. Run/Ruck 6:30 p.m. to 7:15 p.m. Bible study 7:15 p.m. to 8:00 p.m.
F3 GrowRuck (F3nation.com/GrowRuck):
Lend a Ruck program available for those without packs.
Location: Richmond, VA
March 22, Friday night 2ndF Event (Optional)
March 23, Saturday AM workout + GrowSchool taught by Dredd (one of the two founders of F3)
March 23, Saturday PM GORUCK Tough (12-14 hours)
March 24, Sunday AM breakfast
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