F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Agassi You in the Gloom

1

3 PAX ventured out into the wet and gloomy morning. YHC remarked that had he not had the Q, he might not have made it himself. But in the end it was a good thing he did.

Warmarama (IC) 

  • Through the Tunnel (start slow, increase speed) – 10
  • Michael Phelps – 15
  • Imperial Walkers – 20
  • SSH – 25

Mosey around pond to the dock, stop and do 10 XOs on Q. Continue around pond to tennis courts, Agassis 3x. Mosey to clubhouse.

The Thang

F3 Dice, a further attempt to refine the Dice of Death. Two foam dice with exercises and multiplies on each face are rolled. The two exercise are completed, multiplied by the number of reps on the other dice.

YHC does not remember all the rolls that were made, but the following exercises were among them: Hand Release Merkins, Burpees, Lunges (4ct), American Hammers, Step-ups, Big Boys. Mosey to tennis court for Agassi between rolls. Six rounds completed in total (if memory serves).

While running around YHC lamented the lack of sandbags or other coupons for use in curls to work toward the QuadP (link below), when Dreamliner remarked that he always keeps two coupons in his trunk because you’ll never know when you need a ~28lb cinderblock just for funzies. So YHC audibled to the parking lot with approximately 10 minutes left, where the PAX took turns running to/around the flag while the other two PAX did curls AMRAP, alternating who was running. YHC brought up the rear with a mere 180 while Musket impressed with a substantial 240! Way to go.

Finished out with 30 Johnny Dramas (aka negative calf raises, whose name YHC could not remember), 5 burpees, and 15 Michael Phelps to help loosen up the arms after all the curls. Countarama, Namarama.

COT:

And we urge you, brothers, admonish the idle, encourage the fainthearted, help the weak, be patient with them all. [1 Thessalonians 5:14]

  • The PAX were encouraged to help those around then in whatever they need: a sanctified kick in the pants, encouragement, or assistance, but all with a sense of patience because they themselves are perhaps one of the people needing help (the idle, fainthearted, or weak), or they may find themselves there someday.

F3 Important Links
Q Schedule: Just sign up. We can help you prepare.
QuadP (aka “Priorities’ Pointless Periodic Priority” aka Monthly Challenge).
F3 App: Available on Google Play or Apple App Store. This is the one-stop shop for all things F3 Hampton Roads. Download it and get connected. (Note: The app is a separate account from f3rva.org but the username and password can be the same).
Twitter@F3HamptonRoads
FacebookF3HamptonRoads

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