• When: 2018-09-18
  • QIC: Katniss
  • The PAX: Ebert, Retread, Tonka, 6ft Under, Katniss(QIC)

Cue Redux

Conditions warm, muggy


Pledge of Allegiance

COT, prayer

The thang:

YHC was punished by this workout about a year ago and it was time to resurrect this weinke and give it a go. Now YHC met other pax the night before for a little  2nd F and all you can eat wings. I dont have to tell you how i felt on this warm humid morning with a gut full of teriyaki, hot, garlic, parmesan,  thai spicy honey guilt. Had more pax from the 2nd F showed up this morning  I was considering basing  reps and sets on the number of wings we put down but they literally chickened out. Tonka was faithful and showed up to endure  the work. We have sworn off 2nd Fs on nights before BCs from now on.

Warm up



IW 10 IC


Mosey to block pile

B ball court for work

Grab a block and line up on the baseline

With blocks Clean and press & Block Swing overhead 21 of each then -15-9

Suicides (Foul Line, Half court, Full Court)

Broad Jump to foul line, lunge to half court,broad jump to foul line,  lunge to baseline.
Plank for the six

With blocks Thruster & Curls x 21-15-9

Suicide (Foul Line, Half Court, Full Court)

Broad Jump to foul line, lunge to half court,broad jump to foul line,  lunge to baseline.
Plank for the six

With blocks OH Squat & Merkin x 21-15-9

Suicide (Foul Line, Half Court, Full Court)

Carioca suicides foul line, half court,  foul, baseline.

Plank for the six
Line up on baseline

Bear Crawl then Bobby Hurley’s x 20
Bear Crawl  then Scissor Lunge x 20
Bear Crawl then Bobby Hurley’s x 20   Bear crawl then 20 iron crosses

OH carry blocks to shovel flag

Mosey back to the Shovel Flag for…


Flutter Kick 4ct IC x 30
American Hammer 4ct IC x 20
Big Boy Sit-ups OYO until time runs out

Blocks returned  work done.

Great work men!


Galatians 6:9 (NKJV) 9 And let us not grow weary while doing good, for in due season we shall reap if we do not lose heart.

Life and its challenges can be tiring. It can wear us down and cause us to want to give up sometimes.

We may go through seasons where we feel like we can’t seem to catch up or get ahead, no matter what we do. It happens to all of us from time to time. It’s part of life here on earth. It’s normal.

But, feeling like we want to give up shouldn’t cause us to actually want to give up. That feeling we get is simply our emotions pulling on us. We shouldn’t live based on our emotions, though. Emotions are fleshly. We should live by the Spirit!

Romans 8:13 (NKJV) 13 For if you live according to the flesh you will die; but if by the Spirit you put to death the deeds of the body, you will live.

As we learn to live and walk by the Spirit, we will spend less time being ruled by our emotions. We will also spend less time feeling run down, defeated and hopeless.

Instead, we will accomplish so much more. And God’s word promises us a harvest if we don’t give up!

So, push those fleshly emotions down and let the Spirit lead you, drawing your strength from God. Amen.

Your brother,


Thanks to pastor Curt and Ellie at Seven Seas Ministries for verses.


Cheech 10k

Hairy bison


Eberts dad

6fts surgeries and biopsies ,6fts M back pain.

Tonka strength and healing for hernia

Flood victims from hurricane Florence

Retreads moms test came back negative PRAISE!

UNSPOKENs from all our brothers in F3 dealing  with things we wouldn’t  imagine.