• When: 2019-08-06
  • QIC: Recall
  • The PAX: Headgear, Notebook, Floppy Disk, Forrest, FishWrap, Bailout, Zika (FNG), Voltron (R), Da Bear (R), Fast Casual, Ramrod, Quest, Dunphy, Big Box, Shake n’ Bake, Baby Heart, Recall

Sprint and Merkin Fest at The Arena

Weather: 70s and humid

Prayer & Disclaimer (one FNG)

Just coming back from a trip to Hawaii, YHC wanted to get back at it hard with this Q.  YHC thought about creating a Hawaiian themed Q, but a lack of creativity/time resulted in a old-fashioned sweat party.

The Thang:

COP: Mosey around the parking lot and circle up near the east side of the school

  • SSH x 20 IC
  • Merkins x 10 IC
  • TTT x 15 IC
  • Merkins x 10 IC
  • Windmill x 15 IC
  • Squats x 20 IC
  • Plank Jacks x 20 IC

Mosey to kindergarten playground

  • One legged squats x 10 OYO for each leg
  • BBSU x 20 OYO
  • Rinse and repeat for a total of 3 sets

Mosey to straight section of parking lot, closest to Old Cherokee, for some wind sprints.  Sprint to other end, 20 merkins OYO.  Rinse and repeat, decreasing merkin reps by 1 after each sprint.  Paused after Spring #10 for about a minute of wall sits.  Resumed sprints and changed exercises to 20 American Hammer OYO.  Due to time, had to forgo the exercises the last two sprints.

Mosey back to parking lot for COT


  • 24 August: Stomp the Swamp
  • F3 Mentors are looking for more volunteers; contact KenDoll if interested (excellent program; you won’t regret volunteering)
  • IronPax challenge; signup on Twitter

FNG, Brad Marchant, Carolina fan, spends a lot of time on the lake, works at LMC with computers –> malware, Trojan Virus –>Zika

Prayer Requests:

  • Several unspoken
  • Dunphy’s mom not doing well, hospice is involved; pray for his Dad, especially
  • Tyrell, a young man Shake ‘n’ Bake knows
  • Quest’s wife has to have some melanoma removed from her back