12 PAX posted at Shawshank this morning. 11 to help YHC remember how to Q a workout and 1 Lego who was running like a million miles to train for a CSAUP event.
Conditions: 67 deg F and clear, about as good as it gets
FNGs, Disclaimer, Prayer
The Thang:
Mosey the big loop around the soccer fields and circle up:
– SSH X 15 IC
– TTT X 10 IC
– LBAC Forward X 15 IC
– LBAC Backerds X 15 IC
Mosey along the sidewalk the long way to the shelter and partner up:
– Round 1: Partner 1 holds People’s Chair while Partner 2 runs a lap around the first island. Switch.
– Round 2: Partner 1 holds 6 Inches while Partner 2 runs a lap around the first island. Switch.
– Round 3: Partner 1 holds Al Gore while Partner 2 runs a lap around the first island. Switch.
– Round 2: Partner 1 holds Plank while Partner 2 runs a lap around the first island. Switch.
Line up along the sidewalk on your own individual square for Indian Bear Crawl:
– Assume plank position.
– PAX in the rear bear crawls to the front of the line.
– Rinse & repeat until all PAX have bear crawled the line once.
Mosey to the small upper field for BLIMPS:
– Start on the end line, Burpees X 5 OYO
– Run to the opposite end line, Lunges X 10 each leg OYO
– Run to the opposite end line, Imperial Walkers X 15 OYO
– Run to the opposite end line, Merkins X 20 OYO
– Run to the opposite end line, Plank Jacks, X 25 OYO
– Run to the opposite end line, Squats X 30 OYO
– Run to the opposite end line, plank for the 6
Mosey around the big soccer field and gather round for 4 Corners:
– 1st Corner: Merkins X 10 OYO
– Backward run to 2nd Corner
– 2nd Corner: Flutter Kicks X 20 OYO
– Karaoke to 3rd Corner
– 3rd Corner: Plank Jacks X 30 OYO
– Backwards run to 4th Corner
– 4th Corner: LBCs X 40 OYO
– Karaoke back to start and plank for the 6
Mosey the long way back to the shelter and Recover!
COT
Count-o-rama, Name-o-rama
FNG: Bill Matheny –> From Denmark, SC –> Danish (there was more but we have short attention spans)
Announcements:
– Lexington SAFE Run
– Reaper
– 9/11 Challenge
Prayer Requests:
– Cheers family friend with breast cancer and COVID
– Swanson’s aunt with breast cancer
– Several folks with COVID
BOM, Prayer
Devo (not really a devo): This was my first Q in a really long time. I realized that I was using my grad school obligations as an excuse for not posting at all. Once that was over and I couldn’t use it as an excuse anymore, I came back. When I came back, I realized how much I missed it. For those that have been posting regularly for a long time, F3 can become routine, and eventually we can take it for granted. Please hold me accountable and don’t let me take this for granted.