Conditions: 70 degrees; 94% humidity, 68 degree dew point, steady on and off showers, low UV index.
Under the new moon, which, of course, was hidden behind the rain clouds, 2 PAX are able to remove themselves from the fart sack, shake off the tropical storm rains, and post to get better.
YHC hasn’t Q’ed Foxhole for quite some time so the opportunity was seized.
YHC arrived at the AO early, to plat a course. At 4:59, YHC was alone, and was about to put on the electric shiny vest and run, but, a bearded Shakespeare arrived, so it was back to the plan. Thanks to him!
The one-minute warning was sounded, no FNGs noted, disclaimer given, COVID-19 disclaimer given, opening prayer offered, and off into the dark we go.
But first, YHC must first provide the weary reader with music to enjoy as you read, so, YHC goes back to an old favorite, YHC’s hometown heroes, The Marshall Tucker Bank (they are so cool, they kick ass with a flute in the band), and their hit, Heard it in a Love Song:
Mosey around the road towards the football stadium for a rolling COP:
- 20 Windmills (IC)
- 20 Squats (IC)
- 20 SSHs
Mosey a little more and second stop:
- 20 Little Arm Circles (forwards) (IC) – arms out after the exercise till the end
- 20 Little Arm Circles (backwards) (IC)
- 20 Overhead Claps (IC)
- 20 Raise the Roofs (IC)
- 20 Dirty Birds (IC) – the end, arms down
Mosey a little more and third stop:
- 20 Merkins (IC)
- 20 Squats (IC)
- 20 Imperial Walkers (IC).
Mosey to the brick pile and gather two man bricks and circle up for
“The Madoff” as modified for the weather so we don’t lay in the mud – which is a series of two exercises done in pyramids of reps 20/5, decreasing and increasing by 5 till you are to 5/20.
- Set 1: Curls/Military Presses
- Set 2: Squats/Tricep Extension
- Set 3: Bentover Rows/Front Standing Row
Rinse and repeat the above one more time – modified as the planned reps included LBCs and BBSUs – and who wants to lay in the mud?
Blocks and mosey to the parking lot area near the flag for Mary:
- 50 LBCs (IC)
- 20 Flutters (IC)
- 20 Ray Charles (IC).
Mosey to the VSF for COT, BOM, and closing prayer.
Naked Moleskin: Thanks to the FoxHole PAX for allowing YHC to visit today, always a great group. YHC was in need of some upper body work, so the PAX came along for the ride, too. Hope you enjoyed it.
It is always great to Q at an AO that is not your home, you see different PAX, some you know, some you don’t, you see different AOs, it’s a different experience, yet it’s still F3. It reminds me of why I am a part of F3, the bond. Yeah, you don’t necessarily know these guys that well, but they are there for the same reasons you are, the 3 Fs. Thanks again, lads!! See you all again soon.
- Prayers for LockBox
- Prayers for Shake and Bake
- Prayers for all those effected by COVID-19
- Prayers for Lizard Man who is out west fighting fires
- Unspoken prayers
- F3 (2nd and 3rd Fs) activities are a-plenty. Check Twitter and the website for details. In fact, there is a whole lot going on, so check the website and Twitter often for updates. Another good place to look for updates/info is in the announcements of the posted Back Blasts.
- Many, many running groups, a rucking group, and kettle bells groups on non-bootcamp days, so get out and get better.
Devo: (from Our Daily Bread)
Give it all you got
Each of you should give what you have decided in your heart to give. 2 Corinthians 9:7
Scaling. It’s a term used in the world of fitness that allows room for anyone to participate. If the specific exercise is a push-up, for example, then maybe you can do ten in a row, but I can only do four. The instructor’s encouragement to me would be to scale back the push-ups according to my fitness level at the time. We’re not all at the same level, but we can all move in the same direction. In other words, she would say, “Do your four push-ups with all the strength you have. Don’t compare yourself with anyone else. Scale the movement for now, keep doing what you can do, and you may be amazed in time you’re doing seven, and even one day, ten.”
When it comes to giving, the apostle Paul was clear: “God loves a cheerful giver” (2 Corinthians 9:7). But his encouragement to the believers in Corinth, and to us, is a variation of scaling. “Each of you should give what you have decided in your heart” (v. 7). We each find ourselves at different giving levels, and sometimes those levels change over time. Comparison is not beneficial, but attitude is. Based on where you are, give generously (v. 6). Our God has promised that the disciplined practice of such cheerful giving brings enrichment in every way with a blessed life that results in “thanksgiving to God” (v. 11).
Prayer: Generous God, I want to be a cheerful giver, to give it my best effort. I know that discipline in this area is crucial. Give me the wisdom not to compare, the strength to sow generously, and the faith to leave the results in Your hands.