Always 70 and Sunny
Always 70 and Sunny

A.L.A.R.M.ing Time


2 PAX (YHC and Alaska, DR from Charlottesville) for what briefly appeared like it was going to be a solo outing. After Alaska figured out the admittedly confusing parking situation of Oyster Point, things got underway.

Warmarama (IC)

  • SSH – 30
  • Imperial Walkers – 15
  • Through the Tunnel – 15
  • Burpess OYO – 5

Mosey to the pond for…

The Thang

A.L.A.R.M.: PAX alternated picking an exercise in the allotted category and do roughly 25 reps, running ¼ way around the pond between exercises:


  • Dips 
  • CDDs
  • Pull-Ups
  • Crabwalks up/around/down stairs


  • Lunges, 4 ct.
  • Squats (concentrate on form)
  • Step-Ups
  • Global Warming, 30 ct. out and back


  • LBCs, 4ct. IC
  • Low Slow Flutter Kicks
  • Big Boys
  • Boxcutters

Reverse Run between stations for the next grouping.


  • Hand Release Merkins
  • Tiny Soldiers
  • Incline Merkins
  • Pickle Pounders

Mosey to flags for some Mary:

  • LBCs, 4ct. IC
  • XOs
  • Penguin Crunches
  • Freddy Mercury

Countarama, Namearama


But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, self-control; against such things there is no law.

Galatians 5:22–23
  • YHC noted how most of these fruit are born out in our relationships with others—you can’t do them or do them well without another person.
  • YHC considered that a good way to tell “how you’re doing” in bearing these fruit is to look at your relationships—or if you’re brave, to ask your family/friends/coworkers how you are doing.

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).
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