• When: 06/18/15
  • QIC: No Help
  • The PAX: Hopper, Booby Trap, Long Haul, Khakis, House (respect), Spackle (respect), Floppy Disk, PYT, Penny Pincher, Cream Cheese, Dance Machine, Ranger (respect), Rebar, Wiggles, Bulldog, Nightmare, Weekend Special, Netflix, Whisper, Stucco, Yippee, No Help


22 pax help YHC celebrate one year of Qing where it all started…Graveyard

Approximately one year ago YHC got the opportunity to step up the plate and Q his first F3 workout. Qing a workout is much more than coming up with various exercises and repeating a cadence, it’s about leading and guiding others in an effort to help them get better and be better and at the same time doing the same for yourself.  It’s not about showing off, but it does take some effort to put an effective workout together that will challenge the pax and bring the suck that makes them yearn for more even if the workout was difficult.  It’s also about encouraging those around, and making sure no one gets left behind.  YHC has had a year of working on this and continues to love working on it because YHC loves helping other despite what his F3 name says.

Weather: Horribly Humid and Hot

The Thang:

Intro, disclaimer

Mosey around parking lot, mixture of high knees and butt kicks ending in overflow parking lot for COP

All IC

Squat x 15
Calf raise x 15
Lunge in place, each leg x 15
Strict merkins x 15
Plank jack x 15

Mosey to cemetery hill

Backwards run to first set of lights and regular run back down, 20 squats. Backwards run to next set and regular run back down, 20 squats. Backwards run to the top and regular run back down, 20 squats.

Mosey to practice field, partner up and grab a log (grab a cinder block if all logs are taken). Line up on goal line for team squats and bodybuilder breakdown.

10 log squats, put log down and sprint to opposite end zone, 20 squats, sprint back.

10 log squats, put log down and sprint to opposite end zone, 20 in and outs, sprint back.

10 log squats, put log down and sprint to opposite end zone, 20 merkins, sprint back.

10 log squats, put log down and sprint to opposite end zone, 20 plank jacks, sprint back.

10 log squats.

Burpees until the six finishes.

Put logs back and grab bricks

Curls for the gurls x 20 IC
Shoulder Press x 20 IC
Merkin to curl to press x 20 (these were a lot of fun in a fast and furious kind of way)

Put bricks back and line up on goal line for Mary

Flutter kick x 50 IC
Hello dollies x 40 IC

Heel touches x 30 IC
Bottoms up x 20 IC
V-ups x 10 IC

Mosey back to flag

COT

Announcements

TTHH – Keg Cowboy 5:30 to ¿¿¿

-“The Crucible” 6/27 See backblast for details

-GORUCK 7/10 (Challenge) & 7/11 (Light)

-2nd Annual “Sweet Baby O” 5K 8/1 at Northside Baptist. A great cause so BE THERE! Proceeds go to “Hands of Hospice”

-Stomp the Swamp 8/29 – Convergence at Crypt & double-down opportunity

-Blue Ridge Relay 9/10 – 9/11

Lexington Half Marathon in November

Prayer Requests

Continued prayers for Walker, Audra, and Landon

Prayer for Long Hauls friend Clay

Prayer for F3 brothers going through difficult times

Prayers for the families in Charleston

Devo

Overcoming difficult times

Philippians 4:6-7 ESV
Do not be anxious about anything, but in everything by prayer and supplication with
thanksgiving let your requests be made known to God. And the peace of God, which
surpasses all understanding, will guard your hearts and your minds in Christ
Jesus.

Isaiah 41:10 ESV
Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.

John 16:33 ESV
I have said these things to you, that in me you may have peace. In the world you will have tribulation. But take heart; I have overcome the world.”

James 1:3-4 ESV
For you know that the testing of your faith produces steadfastness. And let steadfastness have its
full effect, that you may be perfect and complete, lacking in nothing.

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