Day: January 11, 2022

YHC picked up a last minute Q after Wojo reached out looking for a substitute.

Decided do blocks as YHC had never used them in a Q. Nantan out mall walking.

530pm, time to start. 7 pax plus the Q.
All old timers with lots of experience.
Even Blart. He thought that i inferred he was old. More on that later.

Warm up. Circle of death with SSH and burpee waterfall. Enough. Mosey to woods to pick up blocks. Mosey to parking lot by the turd shack.

The thang.
Four sets of 10 exercises in cadence with block. First exercise curls. Put down block. Mosey to first line, one merkin, one LBC, one SSH.
Mosey to back to start. Pick up block.

Second exercise upright rows. Mosey to second line, merkin, lbc, ssh. Back to start.

Third exercise trunk twisters. Mosey to third line, rinse and repeat.

Fourth exercise overhead presses. Mosey to fourth line, rinse and repeat.

Thirty minutes left.

Rinse and Repeat above. Each pax took a turn alternating arms and ab exercises between sets of the above. Got three full rounds in.

Short mosey around parking lot break up the monotony of blocks.

Sargento noted that YHC and he had the only sedans in the parking lot. Something else we have in common is we both hate blocks, have soccer arms, smart, devilishly handsome, sauve and debonair. LOL. Well, him anyway.

Fifteen minutes left. Thanks nantan on keeping track of the time. Return blocks to woods. Long mosey around parking lot. Back to flag for Mary.

Two rounds of arms and abs exercises called out in cadence by each pax.
YHC accused of not having a weinke and just making stuff up. Blart had his brother in law fart near his head. Close enough from him to to taste anyway. Those aftereffects made Blart to pull a Leppard and not realize the difference between hillbillies and Imperial walkers.

22 for the vets.

We had a beautiful sunset too!

Announcements
Q school the 22nd after morning workouts at Gashouse (burgers will be served)
2nd F lunch next Wednesday Buffalo Wild Wings ar high noon
Retreat Flat Rock 8 HC for 32 total slots in February

Pray for:
Tesla
Big Pappy family
Wirenut family
Mayor’s M
Gumby
Termite’s brother
Other battling illnesses

Pledge

Word
Luke 2:41-52

Mary and Joseph lost track of Jesus.
He is found teaching with authority in the temple. Teaching point: Don’t loose sight of Jesus!

YHC told us out.

As I showed up in the gloom there where 4 PAX getting some EC. However, one of them did not stay. I felt the crowd might be light do to the National Championship Game, and I was right. 6 PAX there at 5:30 am so time to go. Disclaimer, Pledge then straight into the warmup.

20 SSH IC

10 Merkins IC

15 Gravel Pickers

15 Imperial Walkers

20 Squats OYO

Mosey to round about

30  SSH

20 Squats

10 Merkins

Mosey to picnic tables behind the school

30 Mtn Climbers

20 Lunges

10 Merkins

Mosey to light pole near baseball field entrance.

30 Pulsing squats

20 Burpees

10 Merkins

Mosey to row pass the start

30 Freddie Mercury’s

20 Plank Jacks

10 Merkins

Mosey back to the school to grab a wall for

1 min wall sit

20 Hip slappers

10 Dirty hookups

1 min wall sit

Rinse and Repeat. We made it through for a second time except the wall work.
Mosey back to the start to finish with TABATA of following exercises

American Hammers

Flutters

Reverse Crunch

Plank dip

30 seconds left. SSH IC until 6:15 am. Time

Annoucments: Q school Jan 22nd, F3 retreat- see Sargento pre blast. Boudin challenged the group to get out and Q more

COT

Thanks for the opportunity to lead. SYITG

COVID could not stop this group of HIM – having just recovered Roscoe posted not just for the coconut 5 but also for an additional 4 miles of EC and Stroganoff completed his first 9 mile run since the Mortimer.  Flintstone, Tube and Short Sale got mentally stronger with a Q source discussion on Language.  All in all it was a great way to start Sunday

Announcement: Q school Jan 22

Prayer Requests for Stroganoff co-worker with a stroke and Roscoe’s Father-in-law

Until next time

Defib out

WARM UP

10 Gravel pickers In cadence

Side straddle hop IN cadence 20 count

5 Burpees on your own

SSH 15

5 burpees

SSH IC 10

5 burpees

SSH IC 5

5 burpees

Mosey to Flag Pole on the way to the top stop at every light pole  10 squats 20 LBC

Pledge at pole

Mosey to parking lot

Dirty 11’s  CDD and Big Boys, make sure to catch thy Burpee in the middle

Mosey back to tennis courts, on the way down catch 10 Merkins and 10 hillbillies at each light pole

Partner up in tennis court at the half way point

Do one Booyah merkin run opposite ways meet back do 2 Booyah Merkins at middles and so on to 10

The Cherry on Top, Sarlacc sending us in to the COT with Cherry Pickers.

1 Thessalonians 5:11 — Therefore encourage one another and build one another up, just as you are doing.

The verse is telling Christians to continue to encourage and lift up fellow followers of Jesus. The church of Thessalonians was already doing this but Paul was reminding them to keep going. I picked this verse to share this morning because I feel Its everything I love about coming to F3 workouts. Everyone is always building one another up. Whether it’s a fist bump or a “good work” after putting everything you have into a workout it makes you want to come out here and try alittle harder the next time. Coming has made me try to hold myself more accountable,  be a better listener and get alittle closer with God.  Y’all did that through encouragement. So always keep building each other up “just as you are doing”.

Announcements: Q school Jan 22nd, 2nd F lunch wed 19th noon @Buffalo Wild Wings, Feb 18-20 retreat in Flat Rock, May 14th Jump off Rock 1/2 marathon, Stogie Savage Race June 4th. Check out prayer list channel on Slack.

Prayer Requests: Big Pappy and his Mom, Wire Nuts wife and family, Gumby, Silas’ coach’s family, Wichita’s Mom, Round ups wife. Mayors wife.

Sarlacc took us out in prayer