• When: 2017-10-05
  • QIC: No Help
  • The PAX: Strut, Breakfast Club, Voltron, Clipboard, Samba, Rocking Chair (Respect), Eve, No Help

#LegDay and #EMOM Gifts for Everyone

It is the day after YHC’s birthdayversary.  It is also the last Q before getting my superpowers unlocked.  Next week is surgery week, the surgeon will have to go into my shoulder and anchor down my rotator cuff…once that happens, it’ll unlock my superpowers after 3-6 months.  All those MRI’s and X-Ray’s are finally paying off!

Weather: 61°

The Thang:

Intro, disclaimer, prayer

Mosey down the breezeway to the parking lot for COP

SSH x 10 IC
Imperial Walkers x 10 IC
TTT x 10 IC

Mosey over to the bottom of Cemetery Hill for some #LegDay #EMOM fun!

EMOM = every minute on the minute, so do the called exercises within the minute and if any time left that is recovery time. If no time left, well start the next round.

  • Squat x 5
  • Alt Lunge x 5 each leg
  • Calf Raises x 5

After each minute, increase rep count by 1 until we hit 10 reps/exercise.

Run up to the third light and back down

Repeat EMOM rounds up to 15 reps

Run up to the third light and back down

Repeat EMOM rounds back down to 11 reps

Run up to the third light and back down

Repeat EMOM rounds back down to 6 reps

Run up to the third light and back down

Two minutes of EMOM, 10 reps/exercise

Run back up Cemetery Hill and do the flag, plank for the rest of the workout (approx. 2 minutes)



  • “Whiskers for Wheels”  Speed for Need Racing a Wheelchairs in Charlotte is the selected charity and Thumbs Up is the Q for this effort.
  • 10/21 Capital Ruck Tour
  • 10/28 Leo’s Pride 5K
  • 11/11 John Flanagan Memorial 10K
  • 11/18 Hairy Bison 15K/30K
  • 12/15 F3/FiA Christmas Party
  • 1/6 Harbison 50K aka #KenDollandSonFunRun

Prayer Requests

Continued prayers for Las Vegas, Puerto Rico, Houston

Continued prayers for YHC’s cousin battling cancer

Prayers for Airman that Breakfast Club knows

Prayers for Noah as he gets ready to go out again on a missions trip

Praise for the safe return of Samba from his missions trip


YHC was making the drive back from Blacksburg this past weekend and since it was a Sunday, was missing church.  So scanning through the radio stations, found a sermon that was given by a man who at the time had been married for 25 years (now at 62 years and counting). He was going through a list of 5 things to help maintain a strong marriage.  So I tuned in and listened.  While driving the station started to fade so I scanned again only to pick it up on the next station, guess I was meant to hear this message.

He touched on a few things; like being honest with yourself and your spouse, not going to bed angry, and don’t tell lies and then more lies to cover up those lies.  One thing he said was a quote, and it stood out to me – “Don’t sacrifice permanent on the alter of immediate”.

How many times have we done that?  Taken the immediate route and not thought it through, not thinking about the permanent outcome that can come from our decisions. That immediate thing could be the immediate satisfaction from a multitude of things; porn, another person, drinks, and even words.  Often we don’t think about the damage that can come from these things. I know I had the opportunity to go back to a younger me, I’d change things but I can’t so I move forward and grow.

We have to trust in God that he will help us through and pray that we have the strength, discipline, and righteousness to make the right decisions…and if we don’t, we have to own up to the damage we caused.  We have to put our faith in him each and every day.  Proverbs 3:5-6 says, “Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight”.