Weather: 50 degrees and very pleasant
6 PAX posted at Turning Point for a #Weinkieless Q led by Nail Pop, no apologies were spoken about today (Apologetic Q). I thought it was actually going to be just 5 of us, until Quest turned the corner on 3 wheels. He must have had his Ruck weighing him down in the back. YHC decided to tour the majority of the campus so, it took Quest some time to find us. No Ninja Q today folks, we were just on the move and didn’t want to get caught by any booby traps.
BOM: Prayer by Nail Pop.
The thang:
Mosey to the big soccer field at the entrance of the complex.
SSH x 30 IC
IW x 30 IC
Windmill x 30 IC
TTT x 30 IC
Mosey to the Wall at the Parking Lot.
1st exercise – Circuit work (Merkins and Split Leg Squats)
-Decline Merkins x 20 IC
-10 Split Leg Squats
-Incline Merkins x 20 IC
-10 Split Leg Squats (remember to switch legs)
-Decline Merkins x 15 IC
-10 Split Leg Squats (remember to switch legs)
-Incline Merkins x 15 IC
-10 Split Leg Squats (remember to switch legs)
Mosey to the round brick thingy around the side of the school.
2nd exercise – Peoples Chair w/ a twist or I like to call it a little Applesauce
-Line up next to one another and enjoy a little people’s chair, while the PAX at the end of the line bear crawls around the circle and finds his new home at the other end of the line.
-Same just with broad jumps
-Same just with Wo Jo Slide (get low gents, keep that rear end down).
-Great work by all here for sure.
3rd Exercise – AMRAP Hill Work (5 minutes)
-Do 15 Smurf Jack at the bottom of the hill each time you come down and 15 Tuck Jumps at the top
– This was a good endurance test as everyone pushed thru until YHC called time.
4th Exercise – PLANKORAMA
-Get on the end line and we’re going to have a Plankfest. Hold the plank position until YHC calls time or we are done with all the exercises.
-15 hip slaps each side for a total of 30, then on to some crazy high plank/low plank, left arm up, middle, right arm up, middle, 20 Plank Cha-Cha’s, then on to some more left arm up, middle, right arm up, and middle. YHC believes everyone felt the burn doing these, especially in the shoulders. Great work guys.
Mosey to the Cinder Block pile and get 1 Cinder Block toy.
5th Exercise – Cinder Block Party – I think they call this SAME NAME on the Wheel of Fortune (Cinder Block and Block Party)
-Each PAX lays his cinder block on the ground and does 20 alternating merkins and then sprints all the way across the field and back
-Each PAX does 20 squats with the cinder block and then sprints all the way across the field and back
-Each PAX does 10 total Cinder Block push presses and lays it on the left and right 5 times. This is not an easy exercise if you’ve never done it folks. Then yes, we sprinted all the way across the field and back.
Mosey and put your cinder block back on the stack and come to the track.
6th Exercise – 3 minutes of Imperial Walkers for Walker
We had 3 minutes left to do some Imperial Walkers for Walker so that’s what we did. Kind of a Turning Point tradition since all this happened with Walker. The last 30 seconds you pump out as many as you can, but keeping good form at the same time.
Great work this morning by all. Treadmill challenged us to think about Turning Point’s future. The numbers have been ok during the week, but low on the weekends. If you haven’t tried out this AO it’s a great one to attend. Many different things to do. We also need some more Q’s to step up and take charge at TP. If you are interested just let us know and we’ll get you on the schedule. I really look forward to these morning where we all get together and fellowship. Thanks for letting me lead guys. Y’all are making me better each day I come out #getbetter #F3Counts.
Announcements:
– Lexington Half Marathon and Paddy Packs – December 6th
– Prayer request – Continue to pray for Walker’s recovery, specifically for his Speech and eating function to come back.
– Prayer request – Meltdown’s vein surgery
– Prayer request – Higgins mom had knee replacement surgery yesterday.
– Prayer request – Wapner’s aunt has Alzheimer’s and is likely going to be placed in a assisted living facility in the near future.
– Prayer request – Treadmill’s coworker battling ovarian cancer and prayer for the Barfield family during trying times with Drew and other losses.
– F3 Lexington Christmas Party – Country Club of Lexington on December 19th
BOM – Prayer led by Nail Pop.