Conditions: pleasant 61*
Disclaimer/Prayer
The Thang:
YHC birthday just happened to fall on a WO day, the day after Halloween. After consuming the 2.0’s share from candy tax last night, I may have over-taxed myself. The profits were too good to pass up!
I arrived earlier than a BR time and what started off (in my head) as a well thought out Q, got off to a rough start. No worries, I had 9 great men ready to get me back on track and heckle me a little more. It was a great learning experience and I am grateful for them. Here is how it went down.
Circle up:
-SSH x 3ct @11 IC
-Arm Circles x 20 IC Fwd
-Arm Circles x 20 IC Rev
-Squat x 3ct @10 IC Feel the burn
-TTT x 3ct @10 IC Ooh that burn
Count off- one-two-one-two-one-two- What’s my number? I don’t remember? SMH Partner up-break out the lighted disc and attempt a relay race- we quickly learned that frisbee’s should only be used for UF only,
Head on over to grassy area in front of the school yard-
Four core exercises utilized for every missed disc
20ct OYO Big Boy Sit Ups
10ct OYO Lunges
20ct OYO Abs
20ct OYO Hello Dolly
spells (BLAH)
As we worked our way across the school yard towards the tennis complex, I realised that we would be doing a lot of 20ct BLAH’s because of the UF catching skills. We added burpees to the mix.
20ct BBSU
5ct Burpee
10ct Lunges
5ct Burpee
20ct LBC
5ct Burpee
20ct Hello Dolly
5ct Burpee
Detainees need to get back to UF… quick
Finally made our way to the tennis complex where we are getting a little burpee rhythm going so we decided to keep the 5ct Burpee along with a Catcher’s Choice or “lack of” for every dropped pass.. Lost track of the burpeefest, but to my knowledge most is true and accurate
5ct Burpee
20t BBSU
5ct Burpee
Lunge across tennis complex while passing disc
20ct LBC
5ct Burpee
10ct Merkin IC
Lunge to Half Circle
Jump Squat other Half Circle
20ct Boat Canoe IC
20ct Flutter Kick
15ct American Hammer IC
5ct Burpee on 5ct Burpee IC
Wrapping up the WO “the Brown-Out suggested a Sprint- parking lot to parking lot- that wasn’t enough- so another sprint was called-this time a friendly leg challenge between “Secret and WingBat”. One came in First and the other is coming to Hidden AO.
Line up on parking lot lines and attempt one last disc relay- one burpee for every drop pass.. 6 burpees were appointed and one extra for YHC bday. Oh and a bearcrawl/lunge back to curb then sprint back to shovel flag…
COT/BOM
Moleskin
-#tclaps to the men who made this birthday Q fun and challenging. Work was definitely put in and I appreciate the push to making me and everyone who attends better. #IronsharpensIron
Announcements:
F3 ANNOUNCEMENTS
1. 11/10/18 – Cheech 10K
2. 12/1/18 – The Wildcat – #CSAUP event in Lexington – details coming
3. 3/22-23/19 – P200 race
4. F3 Party- December
Prayers:
Pray For Secret Brother-get back on right path
Pray for our F3 brothers who are struggling-lend a ear even if the communication
is one way. You never know what difference you are making.
All unspoken prayers
Devo:
Prayer for Peace During Hard Times
Life can be challenging, it can be hard. I know first hand how in a instance things can change. Two years battling childhood cancer has given me a much bigger perspective on life, how I want to live, and the man I need to become for me, my wife, and my family. I pray for all those who are struggling with their own battles. I can say in my own little way, I feel your pain.
“I know what it is to be in need, and I know what it is to have plenty. I have learned the secret of being content in any and every situation, whether well fed or hungry, whether living in plenty or in want. I can do all this through him who gives me strength.” Philippians 4:12-13