Day: November 21, 2017

Since the running drills from my VQ were such a hit, I decided to bring some of the favorites back out this go around. We did mix it up with some small block work. Here is what we came up with.

1. Disclaimer
2. Pledge
3. Mosey to Small Soccer Field
4. Countdowns from 5
   1. Side Straddle Hops (cadence)
   2. Burpees
   3. Merkins
   4. Mountain Climbers (cadence)
   5. LBC’s
5. Block Exercise then Run Drill
   1. Curls -High Knees – Butt Kick
   2. Shoulder Press – Carioca – Switch Sides
   3. Shrugs- Nur – Sprint
   4. Shoulders (Running Motion) – High Skip –Jog
   5. Lunges Blocks above Head – 1 Leg Run – Switch Leg
   6. Single Dead Lift – Goose Steps – Jog
   7. Squeeze Squat (Hold Blocks Together in Front of Chest) – Skips – Jog
6. Form Run x2
7. Form Run Build Ups X2
8. Mary (dont remember all of the exercises but I do know that the Q had to pull rank and move on a few times)
9. Mosey Back
10. Announcements, Prayer Requests, Prayer
11. Q had to be reminded to do Nameorama

Five resisted the fart sack this morning, for a good cool folsom morning! I️ pulled in the parking lot to see slaw came to visit. Not muck mumble chatter, 530! Time to warmup !

15 ssh ic

15 monkey humpers ic

15 hillbilly’s ic

Then off for a mosey to the top of the park for the pledge, plugged in a few lbc’s while we where there, then time to mosey back to my truck, drop the tailgate and grab a block! Took them to the tennis courts for a little Route 66, but in this case “ Block 66” , slaw asked earlier, “ are we gonna get to do some burpees?” I️ didn’t want to disappoint him, so even better blockees! After block 66, we move to the playground for some thrusters with the block, 15 ic , then 10 pull-ups pup, repeat! Then time for one last mosey, around the park! Great job this morning men!

I️ had shared with the group what I️ read last night on Desiring God Twitter page, the most repeated command in the Bible is for us to be happy/ not happiness in worldly desires, but being joyful in all things through Christ! Enjoying Him, and His creation! In the good times and bad! And let this be a testimony to those who don’t know Him, it draws people! And your gonna impact people one way for the other, do it in a way that glorifies God!

Anouncments: 630 WO on Thanksgiving morning, lead by the one and only Medicine Woman, Says he has something special planned! Christmas Town 5k this weekend!

Prayer request: Roadies wife’s grandma and Medicine Woman’s uncle! And all the rest of us! That people will see the joy of the Lord in us!