• When: 2018-04-10
  • QIC: Voltron
  • The PAX: Recall, Notebook, Quest, Potluck, Bailout


6 Pax Work on Their 6 Packs

Weather: 50 degrees, damp

YHC has worked out at the Arena several times, but today was my first opportunity to be the Q.

Today is 4/10/18, and my twins just turned 15, so these were all significant numbers today.

The workout went something like this:

The Thang:

Intro, Disclaimer, Prayer and Lord’s Prayer, No Pledge of Allegiance due to no flag yet. Coming soon.

Mosey around the parking lot to warm up, mixing in some high knees and butt kicks. Circle up for COP.

4 Burpees OYO

Merkins X 10 IC

SSH X 18 IC

Merkins X 10 on my count

LBAC X 15 IC, Forward and Reverse

Through The Tunnel X 15 IC

Merkins X 15 On My Count

 

Mosey to the block pile.

Line up on the wall.

Incline merkins X 10 on my count

Dips X 10 IC

Grab a block and head back to the parking lot.

 

Circuits around the parking lot – exercises at each corner

Block Corner – Curls for girls X 15 IC, Shoulder press X 15 IC

Lunge to the next corner (all three laps)

Merkins X 15 IC

Mosey to the next corner

BBSU X 15 IC

Bear Crawl to the next corner 1st lap, imperial walk on 2nd lap and run backwards on 3rd lap

Last Corner –  Squats X 15 IC with variations on each lap

Mosey Back to the blocks.

Rinse and repeat, adding one repetition each lap. Various combinations at the block station, various types of merkins,

Completed three laps and one additional set of blocks. Return blocks to the pile.

Mosey back to shovel flag.

Merkins X 15 on my count.

Russian twist X 15 IC

Iron Cross X 5 IC

Recall – Freddie Mercury’s X 20 IC

Flutter kicks X 38 IC for Cheech as YHC always does to end a workout.

 

COT & BOM

 

Prayer Requests

Swanson’s friend Karen and her family

Dear Diary

Unspoken requests

Announcement

– May 5 – F3 2nd Annual 3rd F 5K at Timmerman Trail in Cayce

– BRR Coming

Devo –

Joshua  1:1-9

“Be strong and courageous”

This is one of my favorite Biblical stories. After Moses died Joshua became the leader of the Israelites and let them into the promise land. God repeatedly reminded him to be strong and courageous, which is something we all need to do as we face adversity and challenges every day.