F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: UpTheCreek

Conditions: Cool and calm – perfect running weather. FNGs: None Warmarama: None The Thang Running NASCAR style – all left turns. PAX ran the neighborhoods taking every left-hand turn possible. PAX in the back skipped turns to link back up with the lead pack as necessary. COT Philippians 2:14-16 “Do all things without complaining or arguing…” PAX were encouraged to maintain an “attitude of gratitude” (thanks Joby Martin) instead of complaining just to complain. Lead with a positive attitude instead of encouraging division and dissent. Keep a list of blessings (one for each trip around the sun) as a reminder…

Conditions: Sunny and 75 PAX: 28 (a new single workout record) FNGs: None Warmarama Side Straddle Hops (SSHs) – 25Michael Phelps – 10Give Ups – 10Through The Tunnels – 10Mountain Climbers – 20 The Thang Divide into groups of three with instructions to find someone who you do not know their F3 name or someone you do not normally workout with. Line up on one side of the football field. Triple Check #1: PAX #1 Carolina Dry Docks (CDDs), PAX #2 plank, PAX #3 backwards run to other side of football field, forward run back. Rotate and repeatdo. AMRAP for five minutes. Triple…

Conditions: Humid PAX: 5 FNGs: None The Thang Indian run down Steeplechase and back until almost time. Pair up and burpee/run around parking lot loop. COT Love God, Love People (See Danny Gokey song) Mark 12: 30-31 Love the Lord your God with all your heart and with all your soul and with all your mind and with all your strength.’ The second is this: ‘Love your neighbor as yourself.’ There is no commandment greater than these.” Moleskin 7:30 paceNo recollection of much else as YHC was struggling for oxygen to keep up with the in-shape runners.

Conditions: Great running weather PAX: 5 FNGs: None The Thang Run down Steeplechase and head toward Bennett’s Creek Park loop, make 1 loop. Loops at 5K pace with 4 burpees in between: below X2 5K pace – Loop Jog pace – Loop 4 Burpees Mosey back to flag about 5 miles total. COT Serving in Grace: 1 Peter 4:10 10Each of you should use whatever gift you have received to serve others, as faithful stewards of God’s grace in its various forms. Moleskin Virginia Tech Football recruiting stories from YoastPlaner is getting a dog

FNGs: None The Thang 30 minute run, pick up 6 at Parkside entrance. At Parkside loop split up, half speed work run, half work on Merkin form – each person has a partner and tags out the other from the merkins to begin their loop. Mosey Mosey back to #UpTheCreek COT Strong in Grace: 2 Timothy 2:1 1You then, my son, be strong in the grace that is in Christ Jesus. Moleskin Bennett’s Creek Park loop has been paved!Yoast is a football coach

AOC: UpTheCreek Hard to count the PAX as some joined mid-run and left mid-run, but think we had 9 total. Warmarama – N/A Thang – At your own pace, pick up the 6 at the end of pre-established waypoints. AMRAP big bois for 2 minutes. Finished up with COT. Proverbs 15:4. Its not always what you say, but how you say it. Match your tone with your words. Be deliberate on working on this. Moleskin- Cash Flow’s first day of school for his 2 year old daughter; guaranteeing a phone call from the school to take her back. A sniper…

Zoom call link: https://zoom.us/j/884657155 Password: Already sent to PAX via e-mail. If you did not receive it, send an e-mail to HamptonRoads@F3nation.com Competition #1: NFL Draft Pick’em and Watch Party All PAX encouraged to dial in to the zoom call for the first five picks of the NFL draft. Not required, but most likely you will want to have the NFL draft playing in the background on your T.V. Rules: Before the NFL draft begins (Thursday, April 23, 8:00 p.m.), pick the top five picks in the NFL draft via the google form (https://forms.gle/3md65UPWmV61rDKc6).One point for each of your picks that…

The Thang Warmup run (about 1/3 mile) to intersection for further instructions on the social distance relay format. Social distance relay #1: PAX were spaced around a .29 mile loop at 3 points and proceeded to sprint from person to person as fast as possible. The virtual baton was passed to the next person starting their sprint when the person coming to them was about six feet away. Two of the sprint legs were short and one was uncomfortably long. Format continued until each person did the long sprint twice. Social distance relay #2: PAX were spaced around a .27…

https://www.youtube.com/watch?v=2EwViQxSJJQ The Thang Run for 45 minutes. After entering the first neighborhood the route was “simple,” stay to the left. Every culdesac and even one parking lot. Circle of Trust (COT) Deuteronomy 1:17-17 CSB 15 “So I took the leaders of your tribes, wise and respected men, and set them over you as leaders: commanders for thousands, hundreds, fifties, and tens, and officers for your tribes. 16 I commanded your judges at that time: Hear the cases between your brothers, and judge rightly between a man and his brother or his resident alien. 17 Do not show partiality when deciding a…

6 PAX arrived to Up the Creek ready to put in the miles. The weather was a stunning 49 degrees. Warmarama Pre-Workout Stretching OYO The Thang The running route in this workout was dubbed “Neighborhood Watch.” COT I alone cannot change the World, but I can cast a stone across the water to create many ripples. (Mother Teresa)

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