• When: 10/09/14
  • QIC: Quarantine
  • The PAX: Granola, Copay, Thumbs Up, Simon Says, Hoser, Peter, Detour, Vultron, Mad-Hatter, Freon, Say What?!, Pepto, Lolipop, Blue Screen, Skidmark, Double Dribble, Quizzenberry, Povarati, Underoos


Nice route, Magellan!

“Nice route, Magellan!” was not exactly a compliment when shouted by my high school baseball coach as I took a less than ideal route in effort to make a play on a fly ball. I felt those same sentiments from the PAX this morning as we made our circular journey around the AO.

Conditions: 62 degrees and a light fog

A large PAX of 20 men rolled in early this morning with tunes jammin’ and tires squallin’ – good times ahead…

Kicked off with a solid BOM then a little mosey down to the lower parking lot for our COP which went a little something like this:

  • little baby arm circles x 10 forward and reverse IC
  • windmill x 15 IC
  • side straddle hops x 20 IC
  • butt kickers x 15 IC
  • high knees x 15 IC
  • The Murcan x 15 IC

We again moseyed, but this time a little further distance.  Along the way, there were comments like, “I thought stride was just M-W-F?” Upon our arrival at the bottom of the hill, everybody partnered up and shared the following for a 5 minutes AMRAP :

1 – Sprint to the top and back – 15 murcans at the top

2 – While you were waiting on your partner, LBCs / heel touches / big boy sit ups

Then it was time for an Indian Run up the hill, across the bridge, through the sand, and back out to the main parking lot where we rejoined with our partner for the following which we did in sets of 30 seconds

1 – Lateral Hops, / forward and backward hops / quick feet drills

2- skinny murcan(elbows in) / wide murcan / normal murcan

A short mosey over to a dew moistened field for a core punisher of

Peter Parkers x 15 on your own

Parker Peter x 10 IC

Plank Roll (3 minutes total – center, right, center, left, low plank, right, center, left)

Dealer’s Choice:  Rd 1 – Recover // Rd 2 – Flutter Kicks x 20 IC // Rd 3 – Burpees x 10

And then for the finisher – sprint the length of the parking lot, then plank while we waited on everybody – hold for 10 sec. – mosey back down — three rounds

COT 

Count-o-rama & Name-o-rama

Announcements

Dam 5k time trials 10/10/14 @ 5:30am on the Lexington side of the dam.

Gear Night at Half Moon Outfitters TONIGHT – F3 guys get discounted gear – look up pre-blast for time/location details

2nd F (10/9/14) Happy Hour at Uno’s – 5:45pm & Lunch @ Chipotle on Gervais – 12:00pm // (10/10/14) Salsarita’s in Lexington @ 11:45am

3rd F – We really want to step up our game in the area of sharing a devo after our BOM at the end of a workout. You don’t have to Q to lead the devo – “For bodily discipline is only of little profit, but godliness is profitable for all things, since it holds promise for the present life and also for the life to come.” (1 Timothy 4:8) If you’re interested in leading, talk to Quizzenberry.

Prayer Requests

Skidmark’s Boss passed away – praise for his salvation and prayers for his brother // Granola’s co-worker’s mom passed away – family hurting and looking for answers // Breakfast Club’s mom was given less than a month to live – prayers for strength in the family // Family of Lexington MS 8th Grader – prayers for community to raise up around the family and support them on all sides // California Department of Forestry – lots of men fighting – lost a pilot this week

The WORD

1 Timothy 1:18-19, 4:14 // 2 Timothy 1:6,14 –> “Do not neglect the spiritual gift within you…” // “Guard, through the Holy Spirit, the treasure that has been entrusted to you.”

Prayer

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