Conditions wet cold and very windy
No FNGs
Disclaimer
Prayer COT
Disclaimer
It is YHCs 50th birthday today and first time Qing at CAT. YHC was hoping for a decent turnout but with spring break, Easter, and the ending of The Gauntlet the turnout was sparse. 1 additional pax showed up -Trickle. Trickle and I went to highschool together and he was a welcome sight. The idea was pondered just to head to waffle house but work had to be done. Trickle and YHC grabbed the light and heavy Goruck sand bags and 2 blocks. A little music was introduced and work was done. Heres what went down.
The thang,
Warm up
50 4ct SSH
Trivia Q from F3Lexicon/Q source-if wrong repeat above warm up .
DOLPHIN The Task a person was born to do best.
DEINKE. Digital weinke, often from a mobile device
No one answered the questions correctly and work was done.
4 sets of ex. 20x,1min holds, 9x, 6x, 9x. (4/20/1969 bday)
1st set arms with blocks
20 block curls
1 min OH hold
9x 4ct high pulls
6x 4ct triceps
9x 4ct OH press
JESTER The temptation of the flesh that hinders Acceleration. (Q1.4).
trivia question if wrong then 10 burpees to be done. And answer wrong so burpees done.
Pass big bag70# around circle of pain squats x10 with big bag and other pax curls with blocks until bag work done.
2nd set legs
20 block squats
1 min. air chair/wall sit
9x R lunge w block
6x Bobby Hurleys
9x L lunge w block
DUMPTY A man so overcome by his Jester that putting his life back together requires something beyond the reach of the King (or all of his horses and men).
trivia question. If wrong then 10 burpees and 10 squats blks. And questions missed so burpees and block squats done.
Pass big bag70# around circle of pain with pax On 6 chestpress x 10
pax waiting perform BBSUs
3rd set core
20 bbsu
1 min plank
9x 4ct plank jacks
6x 4ct hydraulics
9x 4ct chilly jacks
3S2T. Strength, Speed, Stamina, Toughness (physical) and Toughness (mental).
Ask trivia question.
If wrong then 10 burpees, 10 squats blk, 10 chest presses block. Question missed so burpees, squats with block and chest presses w block done.
Pass big bag70#around circle of pain with dead lifts x10. other pax perform BO rows with blocks.
4th set dynamic
20 burpees
1 minute of SSH
9x 4ct block swings
6x 4ct block thruster
9x 4ct Big Boy mtn climbers on block
Trivia question, PICKLE TOE The use of a minor injury as an excuse to Smart Sack.
Question missed so 10 burpees, blk squats, blk chest presses, BO rows block done.
No 4 20 would be complete without a reference to weed so….
Weed with Willie song played and
Pass small bag 30# around circle of pain on your 6 with a small Sandbag Turkish bag ups x10. Pax waiting perform LBCs
Hold “high” plank for 1 minute
50 x flutter kicks
50 x LBCs
50 x American hammers
Mosey back to (flag) not present with sandbags and blocks. Put blocks up.
Count o rama, Name o rama
COT
Devo
Just like our Jester will never be ultimately defeated by us (see F3Q source) the same can be said for our sins and the devil(by us). We are all Dumptys (sinners) and no amount of physical fitness (King) or religion will save us. Only one man came to earth and defeated sin (Jesters/devil) and He died on a cross and rose again to become our true King. All these things we do here at F3 are great lets make sure we place our King in all we do.
Mark 16:6
“And he said to them, “Do not be amazed; you are looking for Jesus the Nazarene, who has been crucified He has risen; He is not here; behold, here is the place where they laid Him.”
There are times when I feel that He has withdrawn from me, and I have often given Him cause, but Easter is always the answer to MY God, my God, why hast thou forsaken me! ~Madeleine L’Engle
Your brother,
Katniss