Month: December 2019 (Page 4 of 11)

17 Pax rolled in for my VQ at Folsom. Great teamwork, camaraderie, mumblechatter!

Pledge

Warm Up: 

Don Q x10

Morrocan Nightclubs x10

THANG:

Mosey to flag for:

Growing Pains: 

30 LBCs– 4-count, I.C.

30 Big Boys I.C. 

Superman-4 count 30 seconds . 

Mosey across lot for: 

W.A.S.H.

Grab a partner: One partner runs a lap while other performs:

Werkins (50). 

American Hammers (100). 

Squats (150).

Hillbillies (200).

Mosey to far building for:

Partner Forties:

I.C. with Partner:

30 Dips/10 Pattycake Merkins

25/15

20/20

15/25

10/30

Mosey to tennis court for:

Red Barchetta:

100 Yard Dash then 100 SSHs, run back to start point to plank/wait for six; 

75 yard dash then 75 mountain climbers, run back to start point to plank/wait for six;

50 yard dash then 50 LBCs, run back to start point to plank/wait for six; 

25 yard dash then 25 CDD’s, run back to start point to plank/wait for six;

10 yard dash then 10 burpees, run back to start point and plank/wait for six.

Triple Nickel:

Plank Jacks/Hand Release Merkins

Announcements:

Convergence, next Saturday, December 28, 7am, Gashouse; All other AO’s closed

Christmas Party, January 4

Word: 

In the same way, let your light shine before others, so that they may see your good works and give glory to your Father who is in heaven.

Matthew 5:16 ESV

This only in God’s power and minute by minute with future grace.

Consider the fact at Christmas, and each day throughout the year, that at salvation, “Jesus takes our sin, and we take His righteousness”. Jesus’ sacrifice and righteousness are the ultimate gifts, and these gifts are free; we don’t have to do anything to earn them.

This is the gospel — the good news that our sins are laid on Christ and his righteousness is laid on us, and that this great exchange becomes ours not by works but by faith alone. “By grace you have been saved through faith. And this is not your own doing; it is the gift of God, not a result of works, so that no one may boast” (Ephesians 2:8–9). (John Piper, “The Great Exchange”)

Prayer Requests:

Volt’s Father- in- law

Solomon flu

Huck illness

People battling addiction

EZ Rider request

Medicine Woman as he is on the mend

Montross’ neighbor’s dad

Name-o-rama

Sparky took us out!

I’m thankful for you guys daily! Thanks for coming out!

Seuss

I almost forgot to write this backblast! I was still sore from Qing The Yank days earlier so we focused on cardio. We covered about 2 miles. Show to know. Welcome Dry Dock!

20 HIM were not afraid of a pre-bootcamp CSAUP and accepted my challenge to make their communities a little cleaner.  As a regular of F3 posting in the gloom we often run / ruck right past all the litter on the streets often not even really seeing it.  During the 40/50 day challenge I challenged the pax to do something weekly that was for someone else.  So I thought why not wrap up the challenge with a CSAUP that will leave the areas that we use every week just a little better than the way we found it.  Just like picking up the six – “leave no man behind but leave no man where you find them” is a metaphor for lending a hand to those that need it – Likewise lets try to make the community we live in a little better.

Folks gathered at Folsom, Gashouse and the Yank to do just that.  Many wore rucksacks and rucked a few miles carrying garbage bags and picking up trash in the area.  Over 16 bags of trash were removed from the streets we use everyday.  The end result – our eyes were open to the trash we take for granted and the community was left just a little bit better.  I suspect there may also have been one or two motorists who recognized what we were doing and perhaps they will pay some form of service forward.  In any event I know that the pax who participated feel just a little better knowing that they did not just come to an AO and “leave it where we found it.”

YHC was coming in hot this morning having just finished the “Not-So-CSAUP CSAUP” (see backblast for it) I was rucking in at 7:01 to find the pax were ready and waiting.  Thanks to Gastone for keeping them occupied with some SSH.  Very brief thank you was given for all those participating in the CASUP – we collected over 12 bags of trash in just 90 mins.

Warm-up

LBCx20

That’s enough – we split into pain lab (Watts Up Q)  and bootcampers following me to the Grier track with a quick stop at the wall for 10 or so Hip slappers.

Thang:

10 exercises AMRAP for 1 min with 100yard run in between all exercises. Before each exercise was announced the pax were given the opportunity to earn immunity by answering Christmas movie trivia questions.  We found out that Stroganoff in addition to being an outstanding Nantan and CEO of GSM, also knows his Christmas movies earning 3 of the 10 immunities (yet he still performed most of the exercises anyway- what a HIM!)

Exercises included:

Plank Jacks

SSH

Flutter Kicks

Bobby Hurley

Diamond Merkins

Mountain Climbers

American Hammers

Peter Parkers

Monkey Humpers

LBCs

With just 20 min left we then divided up into two teams and played some ultimate football – good guys won by a narrow margin

Mosey back to Gashouse for one last surprise exercise – We all gathered around and did up/downs to Tubthumping – basically do one up/ down every time the words “I get knocked down” are sung.  This took us to time

COT – What a positive impact the 40/50 day challenge has been.  I noted that although we not have stuck to the diets as well as we liked, we all learned a lot about ourselves what it takes to lead a disciplined life to get our bodies in better shape.  When we get knocked down we need to get back up again!  I then emphasized that we take what we learned from this challenge and apply it to other aspects of our lives – namely growth in mental, emotional and spiritual health.

Prayers

Dry Rub’s M

Gastone’s Father-In Law

Praise for Sly’s deployment will not include Syria or Iraq.  He will only be going to Poland for 3 months

Bandits’ M’s aunt

Watts Up’s niece is in labor

People battling holiday related depression

As always It has been my honor to serve

Defib out!

Please review the questions below for QSource on Sunday December 22nd at Crossroads

• What is one Big Idea, or concept, that you took away from the study as a whole?

• What is one application you made (are making) in the way you lead, or relate to another pax or family member, as a result of the study?

• Is there one of the studies, in particular, that stood out to you? In what way?

• What do you feel is your toughest area, one in which you need to continue to accelerate?