YHC has had the pleasure of visiting Mac and the Golden Strip pax a few times over the past year. Their Q sheet was a little bare, so why not bring them some betterment from down the road at F3LexSC? Too bad Mac was on vacation this week, but fortunately Punch List was there to welcome YHC to the Upstate! Good to see some other familiar faces at Golden Strip, too!
Weather: 65 degrees, perfect
The Thang:
The Golden Strip pax are not used to praying before the workout, but YHC is, and since YHC is the Q, we prayed before and after the workout……said the Pledge of Allegiance, too.
Intro, Disclaimer, Prayer and Lord’s Prayer. Pledge of Allegiance
Mosey around the parking lot for a warmup lap, stopping on the south end.
COP
SSH X 25 IC
Merkins X 10 IC
TTT X 20 IC
Little baby arm circles – 10F and 10R IC
Overhead claps x 10 IC
Merkins X 10 on my count
Imperial Walkers X 25 IC
Pain Train – Start at the south end of the school driveway with 10 BBSU. Run to first speed bump. 20 Squats. Run back. 10 BBSU. Run to second speed bump and do 10 BBSU, stopping at the first speed bump to do 20 squats on the way. Return to the start. 10 BBSU Run to third speed bump and do 20 Squats, etc. Rinse and repeat, working your way back down (Good suggestion to ramp back down, Beamer!)
Bear crawl halfway down the parking lot. 10 Dips IC on the benches and 10 calf raises in cadence. Plan was originally to Crab walk the rest of the way down the parking lot, but YHC modified to lunges instead.
Mosey for half lap around the parking lot.
Mini – reaper – starting at the bottom of the entrance driveway, run to the top of the hill at the entrance. 21 merkins. Run down the hill – 21 LBC’s. Run back up the hill – 22 merkins – rinse and repeat, adding one rep each time until you get to 25 or time runs out, as it did for a few of us.
Mosey back to the shovel flag.
As all Arena pax know, YHC always does two final exercises to remember our lost F3 and FiA pax:
Merkins for Digits – 30, or as many as possible, on YHC’s count – pause – do last 6 together for a total of 36.
Flutter kicks for Cheech, 30 IC, pause, and then 8 more together for Cheech – 38 total.
COT
Announcements
Apologies for phone malfunction…….
Prayer Requests
Unspokens
Several others – apologies for phone malfunction, but God knows what they are.
Devo
Romans 9:21 “Does not the potter have the right to make out of the same lump of clay some pottery for special purposes and some for common use?”
YHC likes to watch high school cross-country races. Sure, there are some really fast runners, but there are a lot of runners that don’t finish in the top ten. You don’t know how far those runners have improved since they started. All of them are trying to get better. When I was in Italy several years ago I visited a museum in Florence that had Michaelangelo’s statue David. It is a magnificent piece of work that is 17 feet tall. That museum also had several unfinished sculptures. You could see what might be a foot or an elbow or a knee starting to appear out of a rectangular block of marble.
As F3 members and Christians we share some of the same characteristics as the cross-country runners and the unfinished statues. While we all claim to be members of F3 and Christians, each of us are at different levels as we pursue the journey to perfection. Some of us might be able to do a few more merkins than others. Some can run faster than others. We are all at different stages in our development. As Christians we are certainly not perfect. We all undergo daily struggles as we try to do the right things. Keep that in mind in your daily lives – help each other get better so that one day we can all be the polished masterpiece that God would have us become.