Fitness, Fellowship, Faith

Day: August 10, 2017

MW’s return Q with only 2

As easy as it could’ve been to fartsack this morning, YHC had the Q and I couldn’t let Folsom down. Rolling in with a couple minutes to spare, I see 1 lonely vehicle in the lot, which is not all that unusual at Folsom. Some PAX roll in hot on the start. Anyway, 5:30 let’s roll,

warm-o-rama

SSH, Plankjacks, Hillbillies x10 IC

thang

very, very long mosey up to the tennis courts for some court work. Line up for suicides. Run width of 1 court and back for 10 burpees, 2 courts and back 20 LBCs, 3 courts and back 30 squats, 4 courts and back 40 American Hammers, 5 courts and back 50 crab cakes, 6 courts and back 60 Alt. Shoulder taps. Run a lap

rinse and repeat x3

mosey back to get the flag, which I forgot I had in my truck, for Pledge

announcements Christmastown, JJ5k, can’t remember dates, it’s not my specialty for sure

YHC closed out in Prayer

F3 has been a real blesssing to a part of. It has been extremely hard for me to get back out there after about 7 months on IR. Seemed like I just couldn’t get healed up enough along with lost drive and motivation after being sidelined so long. What hit home was studying 2 Timothy past few weeks, seeing how Paul persevered in his commitment to spread the gospel. Even when he had been beaten, stoned, and imprisoned, he had a mission, he had drive, he had reason. Paul continued til his martyrdom to fight no matter the adversity. That hit home with me to get up and get back out there not just for the fitness, but for the fellowship and encouragement, and the drive to be a strong, godly man and help to grow more in our community.  Always an honor to Q!

4 Corner Escalade

Warmarama:
All done 20ic
SSH
IP Walkers
LBC
Mt. Climbers
MN Clubs

Mosey to the island stopped at split rail fence for some DEEP SEA DIVERS

Moseyed to neighborhood side of island at parking lot for:

4 Corners Escalade:
Moseyed and lunged between each corner.
Corner 1= 10 burpees
Corner 2= 10 burpees, 20 mericans
Corner 3= 10 burpees, 20 mericans ,
30 LBC
Corner 4= 10 burpees, 20 mericans,
30 LBC, 40 mt. climbers
Back to corner 1
Corner 1= 40 mt. climbers, 30 LBC,
20 mericans, 10 burpees
Corner 2= 30 LBC, 20 mericans,
10 burpees
Corner 3= 20 mericans, 10 burpees
Corner 4= 10 burpees

One train came through the island for 5 burpees.

Moseyed to the gazebo

Follow the Leader:

Plank in line, first guy does the 5 reps of exercise then runs to sidewalk does 5 reps of exercise, next guy follows starting his 5 after the first guy finishes his first 5, creating a staggered succession. Plank and wait for all to finish.

Exercises:
Toes to Bar at gazebo
Squats at sidewalk
Run back to gazebo plank in line
Repeato 3x

Time:

Mosey to start:

Pledge
COT:

Namarama

Announcement:
Drinks with Tiny Tank tonight at Glenway Pub.
Burpeethon: flyers are out. Get signed up its for a great foundation.
Mt Bikers gaining momentum if interested ask somebody about it.

Prayers:
School kids
Teachers
Tiny Tanks move and Family
Those sick

Great Morning. Thanks for the chance to lead.

Brownstreak Out!

 

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