• Post Type:
  • When: 05/02/2019
  • AO:
  • QIC: Dr. Seuss
  • FNG's:
  • PAX: Tesla(R), Breaker Breaker(R), Spiderman, Orangeman(R), Termite (R), Scribbles, Headcase, Dirt(R), Wet nuts, Get A Grip, Dr. Seuss (QIC)

11 HIMS came out on a humid morning at The Goat.

Pledge

Warm-Up:

Seal Jacks-15 IC

Dying Cockroach-15 IC

Thang:

Mosey to back lot for Core

Van Gohda- (Lying down Windmill)-10 IC

Doggie Paddle-10 IC

Monkey Crunches

 

Mosey to Gazebo for Lazy Doras

Partner up.

Pax 1- 25 Dips, Pax 2 -Holds Superman; flapjack to 100

Pax 1- 50 LBC’s, Pax 2- Holds plank; flapjack to 200

Pax 1- amrap squats, Pax 2- Holds Al Gore; flapjack  to 300

 

Mosey to Far Lot for Uptown 50: (Arms)

Pax stand behind one of the following : Nur, Sprint, Right Shuffle, Left Shuffle, Sprint and perform 10 burpees. Pax then performs the chosen exercise to get to the next station: Crab walk, Bear crawl, Duck walk, Frog Hop, Alligator Walk, where he performs 10 CDD’s, then does that designated exercise back until curcuit is completed, ending in 50 burpees and 50 CDD’s in total. 

 

Mosey back to Lot to building for Legs:

Donkey Kick-offs IC

 5 donkey kicks, 5 second hold

10 Donkey Kicks, 10 second hold

15 Donkey Kicks, 15 second hold

20 Donkey Kicks, 20 second hold

Monkey squats- 10 OYO

 

Announcements:

Hike- this Sunday, GSM 5:30 am

Speed for Need- May 25

Memorial Day Murph, details to come

Rice and Beans- May 14, Meet at Roses  6:15 pm

 

Word:

My animal-themed workout lead me to a reminder that, unlike animals, we have souls and minds which need to be renewed daily.

I shared this at Q Source as part of out study about..Study. Continue to renew your minds daily. This was taken from Pastor Jeff’s Psalm 13 Sermon:

“I’m my own worst enemy! I will sink myself in depression, stress, anxiety, worry.  I listen to myself far too often. SPEAK TRUTH TO YOURSELF! We read the Bible so we correct ourself-to preach to ourself.”

 

Prayer Requests:

Families of Charlotte tragedy

Sargento’s Mother-in-Law

Boudin and Anchorman recovery 

 

No “monkeying around” for these men today; they worked like dogs.

It was so great to have Wet nuts back with us after a long haitus and Orangeman after his recovery.

Also, real glad Spiderman has been joining us after having handed over the Downtown Q;

newer HIMS Termite and Get A Grip continuing to post with us;

Breaker Breaker, Dirt, Tesla for continuing to push the rock here at the Goat;

and these totally impressive young HIMS, Headcase and Scribbles, who encourage me more than they know.

A true blessing to lead,

Seuss