8 Pax, most Ran, A couple of us walked. Met back up for a short talk on vision.
Proverbs 29:18 and 1 Samuel 3:6-10
Author: Rockabilly (Page 1 of 2)
Sparky asked for a Q on short notice, I was happy to do it.
had a good number this morning, some rucked, some ran, some mall walked.
I noticed that our new Pax seem to be getting younger. That’s awesome.
the word for this morning: “Let love be without hypocrisy. Abhor what is evil. Cling to what is good.”
Romans 12:9 NKJV
Men, it’s impossible not to be a hypocrite sometimes, nobody is perfect. It is however important that we strive to stay away from hypocritical choices. We can’t expect our families and anyone else we may influence to live Godly lives if we aren’t pursuing a Godly life ourselves. We have to hate evil, really hate it. We should hate Sin to the point where if we catch ourselves in sin, we immediately stop, walk away and ask for forgiveness. Again I know we’re not perfect, these are things we need to strive for. Cling to what is good. Jesus is the ultimate Good! Cling to Him, get to know Him through the word!
prayer requests: Clonniger (spelling?) family after a death.
Medicine woman, reach out to our brother.
each other.
i feel like there was another: I apologize if I left one out.
announcements: LMS 5k this Friday!!!! Signup. Contact sparky!
I wanted to get in a little distance and with it being a low impact workout I thought we could Ruck around Biggerstaff making several stops to get in work. Well I get there and only Blart is there and he didn’t have a pack so I called an Omaha to mall walk. Blart and I do some cherry picking and night clubs at 6pm sharp to warm up. After the warmup we head to the amphitheater where we do some Rocky Balboas, flutters, squats and more night clubs. During the night clubs Oompa Loompa is seen screeching tires into the parking lot. Blart jogs up to get him while I continue to do night clubs. After Oompa joined we went to the turd shack and did some merkins, flutters, and squats, to the pic nic shelter, same exercises. Now, let’s head to the flag poll, stopping at every light for 3 sets of various exercises. Pledge at the flag, back down stopping at every light again. When we get back to the flag, time is up.
CoT- each other, my mom
announcements: LMS 5k, P200
It is my first Q in January, my 1 year anniversary in F3 was January 8 so I wanted to celebrate with a block workout because that was my first f3 experience.
Sadly on Sunday we learned Kobe Bryant, his daughter and 7 other people passed away in a helicopter crash. So I wanted to pay tribute to Kobe as well.
This is what we did:
Warm up:
8 cherry pickers in honor of the #8 jersey
24 Moroccan nightclubs in honor of the #24 jersey
The thang: blocks
I’m still using the #8 and #24
8 curls
8 squats
8 shoulder press
8×3 =24 and we did 24 rounds of this with a 24 second break in between rounds. I didn’t actually use a timer though, but we’re still calling it 24 seconds
After this was completed, we had 13 minutes left.
Am rap.
1 pax calls an exercise for fellow pax to do while he lunges to the first light pole and jogs back. I know we did merkins, flutter kicks, lbc’s and big boys…. There was a couple others but I can’t recall.
Time: circle up
Prayer request: each other because we all have things we want to improve in our lives.
Announcements: LMS 5k, the rooster
Mole skin: like I said in the beginning, I’m 1 year into F3 and it’s great! I feel better, I’ve made some great friends, I’ve participated in 4 5k’s and I’m signed up for another. That being said, Kobe Bryant’s death is reminder that we can go out of this life any minute. Love your family, love your neighbor, and be kind to each other.
“whereas you do not know what will happen tomorrow. For what is your life? It is even a vapor that appears for a little time and then vanishes away.”
James 4:14 NKJV
- Oompa said he didn’t want to use a pack and my foot/ankle felt a little jacked up so I decided to ditch the pack as well. Oompa always has great stories and it’s always great fellowship!
Rucked the walking trail… got in over a mile and a half, Kingpin got some EC after. Good fellowship with a brother that I haven’t got to talk to much
Didn’t have a Q scheduled so YHC went back to back on Starkville Q’s.
warm up:
cherry pickers
Don Q’s
Moroccan night clubs
the thang:
Honestly I was unprepared because for some reason I thought Bedpan’s Q was this week (it’s next week). I consider this a Q fail on my part because I cannot remember everything we did but I know we got in some work.
we lunged each court and did 10 reps of various exercises and when we got finished we up’d to 15 then 20. After all that we did some Mary….
good fellewship with Blart today.
prayer request: safety for the Tuna and the half marathon this weekend. Also the Davenport family.
When I put this work out together, I actually felt like I would be letting the pax down a bit because I just wasn’t sure of the toughness. I was wrong, ended up being pretty brutal.
The thang:
all exercises were in 45 second intervals with 15 second rest.
Warm up:
High knees
Hillbillies
Imperial walkers
Thang:
Touch and raise left leg
High knees
Touch and raise right leg
Side step left leg
Side step right leg
Moroccan night clubs
Raise the roofs
Arm circles
Squats
Lunge’s
On your 6
Dying cockroach
Flutter kicks
Leg lifts
LBC’s
we did these 3 times
announcments: Christmas town 5k
prayer: bedpan’s interviews
praise: Big Pappy’s bro in law and YHC mom
We Rucked, We had fellowship. If you haven’t got to know Big Pappy, you need to….. True HIM
YHC felt like working the brain and the muscles on this Q. Sparky let me borrow the blocks again and I downloaded a trivia app.
Warm up: walk to the flag and pledge
the thang:
I placed the blocks in the parking lot across from the flag where we would do a set of block exercises and after each set, we answer a trivia question. The catch: if you get the question wrong, each pax has to do 5 burpees, if you get it right, you can pick any exercise up to 10 reps.
block exercises, 10 reps each, repeat until time.
curls
trivia
shoulder press
trivia
squats
trivia
on your 6: chest press
trivia
I think we went 4 rounds
5 burpees for each trivia question wrong….. we missed at least 5 (should have paid attention in school)
pappy and I were the only ones this time out but was a good time even with no crowd!