Weather: 48 degrees and windy.
33 PAX posted at Graveyard and tested their endurance with some hill work and suicides at the helm of YHC. There was no weinke used today PAX. It’s much more fun when you let your imagination run will. Oh yeah, we’re going to do some of that, running I mean. Here we go, off to the workout.
BOM: Prayer by Nail Pop.
The thang:
Mosey, not really. YHC didn’t want to waste any time so we warmed up in the parking lot.
SSH x 30 IC
TTT x 30 IC
Mountain Climbers x 30 IC
OHAClaps x 30 IC
Merkins x 20 IC
Mosey to Cemetery Hill for burpee/merkin suicides
– Start at the bottom of Cemetery Hill and run to the first set of light poles and do 10 burpees, then run back to the bottom of the hill and do 10 merkins.
– Rinse and repeat up to the second set of light poles and do 15 burpees and 15 merkins at the bottom of the hill.
– Rinse and repeat up to the stop sign and 20 burpees and 20 merkins at the bottom.
– Plank when you are done (left arm up/right arm up/center on YHC’s call)
Mosey to the football field for some endurance work (not like we haven’t done any of that already)
– Count off 1’s and 2’s and get on the goal line.
– 1st set – 1’s suicide every 10 yard line until you get to the 50 yard line while the 2’s do BBSU’s
– 2nd set – 1’s suicide every 10 yard line until you get to the 50 yard line while the 2’s do Heals to Heaven
Mosey to the sideline for some wind sprints
– Wind sprints from sideline to sideline with roughly 10 seconds in between sprints. We did 4 of these. Nice work by all.
Stay on the sideline for a little wheel barrow race with a partner
– Each PAX paired up with someone, size didn’t matter. Wheel barrow your partner to the other sideline and then switch and the other partner returns to where you started. YHC did hear a little moaning during this exercise, not sure if it was the crowd pleaser or not. I think the burpees on the hill had that locked down.
Mosey over to the wall for some Peoples Chair w/ OHAClaps x 30 IC and Balls to the Wall
– Spackle mentioned that YHC was running out of ideas, but YHC just loves some Peoples Chair. Did you really think YHC was going to forget about this exercise? We cannot neglect the legs or they will get mad at you. I don’t think they’ll be mad at us after today’s workout or maybe they will.
Mosey to the goal line for some final sprints
– Sprint 100 yards to the other goal line and back and circle up for a little Mary. (2) 100 yard sprints total – all you have in the tank PAX.
Mary (Dealers Choice) – YHC called out a few PAX to lead the exercises.
Flutter Kicks x 30 IC (Good Hands)
LBC’s x 25 IC (Spackle)
Russian Twist x 25 IC (Quisenberry)
Air Humpers x 20 IC (No Show)
Great job today PAX. It was a privilege to lead the PAX today and get better with each and every one of you. Everyone pushed themselves even though there was plenty of mumblechatter, sounds like everyone got a good workout. Thanks for letting me lead. #getbetter #F3Counts.
Announcements:
– Make My Day Run – Harbison State Forest – February 14th (rare triple down opportunity) #CSAUP
– Run Hard 5K @ Lexington HS – February 14th
– Race Against Hunger @ Sax Gotha (5K or 10K) – February 28th
– Mud Run registration has begun – April 11th is Go Time.
– Quarry Crusher Run – April 18th (6K or 10K)
– Goruck Custom Light – May 1st
– Prayer request – Continue to pray for Walker’s recovery. He’s still having anywhere from 2-4 seizures each day.
– Prayer request – Sebastian – diagnosed with Leukemia a week ago. If you would like to help just click on the link below.
http://www.youcaring.com/medical-fundraiser/team-sebastian/290108#.VLfXPYPfwLZ.mailto
BOM – Prayer led by Nail Pop.
Devo – Romans 12:3-8 NIV
“For by the grace given me I say to every one of you: Do not think of yourself more highly than you ought, but rather think of yourself with sober judgment, in accordance with the faith God has distributed to each of you. For just as each of us has one body with many members, and these members do not all have the same function, so in Christ we, though many, form one body, and each member belongs to all the others. We have different gifts, according to the grace given to each of us. If your gift is prophesying, then prophesy in accordance with your faith; if it is serving, then serve; if it is teaching, then teach; if it is to encourage, then give encouragement; if it is giving, then give generously; if it is to lead, do it diligently; if it is to show mercy, do it cheerfully.”
This passage describes what F3 means to me in so many ways. We are constantly encouraging each other and giving generously. What y’all have done for my family has been proof of that especially. We are all called to do something, whether it be teach, serve, lead, or encourage. Find a way to use this passage this week and live it out don’t just read the words.
Khaki shared a praise at the end of the devo that he’s 3 years clear of Leukemia. That just made me so happy when he shared that this morning. Thanks for sharing that brother.