F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Stoney Challenge at Ignite

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F3 and Covid disclosures

WARMARAMA

20 side straddle hops, 15 imperial walkers, 10 thru the tunnel, Batwings 10 each (arm circles forward/back, overhead claps, chest claps), Just for Scully: 10 monkey humpers, 10 pickle pounders, 10 reverse pickle pounders aka Alabama prom date. 

Lady Glitter Sparkles was at the workout in recognition of Hot Corner’s 50th post. Each time she hits the ground it’s five burpees for everyone. 

THE THANG

Modified Stoney Challenge. The Stoney Challenge is workout in memory of Mike Wilson’s Allen Stone who was a Navy Seal and lost his life 21 years ago in a training exercise. Each year Mike holds the Annual Allen Stone Braveheart Memorial Races in VA Beach to honor his friend. 

Run to the ocean and back after each exercise

20 Merkins

20 Squats cadence

20 Flutter Kicks cadence

20 Burpees (Chest to ground)

20 Squat Jumps (24 inch)

20 Bicycle Crunches cadence

20 Mountain Climbers cadence

20 Walking Lunges (10 right/10 left)

20 Second Forearm Plank, 20 second Plank Jacks, 20 second Commando Plank (alternate forearm to straight arm extension)

20 Pull Ups

Repeat the above exercises with 30 reps (except for 10 burpees) but no run after each exercise. Including the times Lady Glitter Sparkle was dropped a total of 55 burpees were done. 715 burpees were recorded for the F3 Chattanooga Challenge. 

Round of Mary with dealer’s choice

CIRCLE OF TRUST

Countarama – Namarama

Ephesians 4:25-32

25 So stop telling lies. Let us tell our neighbors the truth, for we are all parts of the same body. 26 And “don’t sin by letting anger control you.” Don’t let the sun go down while you are still angry, 27 for anger gives a foothold to the devil. 28 If you are a thief, quit stealing. Instead, use your hands for good hard work, and then give generously to others in need. 29 Don’t use foul or abusive language. Let everything you say be good and helpful, so that your words will be an encouragement to those who hear them. 30 And do not bring sorrow to God’s Holy Spirit by the way you live. Remember, he has identified you as his own, guaranteeing that you will be saved on the day of redemption. 31 Get rid of all bitterness, rage, anger, harsh words, and slander, as well as all types of evil behavior. 32 Instead, be kind to each other, tenderhearted, forgiving one another, just as God through Christ has forgiven you.

Prayer

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