Weather: 43 degrees, wet ground, with a slight wind
YHC’s M is off at a training class today, so it seemed like the perfect time to Q on Saturday at Turning Point.
The workout started with about 8 pax, but after praying and running around the parking lot we ended up with 19! Most of these were from the Pick Axe family! 2 For XL. 11 or so for coffeteria afterwards.
The workout was recycled from a few weeks ago at the Arena. Didn’t get to complete it then, but with an extra 15 minutes on a Saturday we might have a shot to finish it. But we didn’t. Had to make a few modifications, but good work was done.
The number of the day is 20 because it is now 2020.
The Thang:
Intro, Disclaimer, Prayer and Lord’s Prayer, Pledge of Allegiance. Prayed for God to keep us safe for 45 minutes, but he kept us safe for 60 minutes anyway!!
Mosey around the parking lot for warm up and back to the teacher’s lot in the back.
COP
SSH X 20 IC
Merkins X 10 IC
LBAC X 10 IC – Forward & Reverse
Merkins X 10 IC
TTT X 20 IC
Imperial Walkers X 20 IC
Head for the Block Pile and grab a coupon. Get your feet completely soaked on the way.
Mosey to the lower basketball court behind the school for four stations of fun.
Round 1 – do first exercise at each station. Bear crawl between stations. Modified this because we had so many people and the ground was wet. After 3rd station ran up to the covered walkway behind the school for ab work.
Round 2 – do first and second exercise at each station. Bear crawl between stations.
Rinse and repeat and add exercise on 3rd round but ran out of time again.
Station #1 with blocks:
Curls for the Girls X 20 IC (10 during 2nd & 3rd rounds)
Shoulder press X 20 IC (10 during 2nd & 3rd rounds)
Bent over row 10 IC
Kettle Swing X 10 OYO
Station #2 – Abs (Moved to #4 and completed on walkway to stay drier)
BBSU X 20 OYO
Box Cutters X 20 IC
Iron Cross X 10
Station # 3 – Legs
Squats X 20 OYO
Lunges X 20 each leg OYO
Calf Raises X 20 IC
Jump Squats X 20 OYO – or just do Squats if it feels right
Station #4 – Aerobics
Mt. Climbers X 20 IC (10 during latter rounds)
Shoulder Taps X 20 IC (10 during latter rounds)
Burpees X 10 OYO (10 during 3rd round)
Merkins X 20 OYO but didn’t get this far
Put the blocks up. Get those feet soaked one more time. Mosey back to the shovel flag for some Mary.
American Hammer X 10 IC
Finished up with Flutterkicks for Cheech X 38 IC as YHC always does.
COT & BOM
Prayer Requests
Thomas’ soccer teammate’s grandmother – Peggy – broken leg
Molly – 6 – Leukemia diagnosis
Cameo – 11
Laura
Other Unspoken requests
Announcements
- Forge meeting at Salsarita’s tomorrow at 650 AM
- Feb 1 MGC Long Run
- Feb 4 Turning Point 2nd F Dinner somewhere TBD about 8PM
- Feb 15 Dam-To-Dam Relay
- Dec 2020 Christmas Party
Devo – Exodus 18:13-24 – Moses instructed to appoint other leaders to help resolve the disputes of the Israelites. Even back then they needed more leaders!
One of the things we can do and need to do is lead.
Leadership:
The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The fact that the pax have demonstrated the initiative to show up at 6AM on Saturday on their own indicates that they are leaders.
When you went to class in college, if the professor didn’t show up within 10 minutes of the start of class, everyone left. At F3, if the Q doesn’t show for whatever reason, the pax don’t go home. Someone steps up and leads the workout. Be that guy who steps up – at F3, at home, at work, at church, in your community. Become a better leader in 2020. No matter how good a leader you are today, we all need to keep growing and become better leaders.