The Storm 1/23

Disclaimer

Pledge

Warmup

• 10 SSH IC
• Squats x10 IC
• Moroccans x 20 IC
• Hillbillies x 20 IC
• Merkins x 10 IC
• Run around 3 island to warm up
• RoL LoR 15 sec each
• R & L leg up (quads) 20 sec each
• On your 6 – inward toe touch, outward, straight on 15 each
• Count off

Round 1

Group 1

• Superman pull-ups x 10
• Squats x 10

R&R AMRAP

Group 2

• Mosey to opposite end light pole.
• Burpees x 3
• Mosey back and switch

R&R x 3

Round 2

Group 1

• Flutters x 30 Count both
• Thrusters x 10

R&R AMRAP

Group 2

• Blockies x 10
• PPM’s x 20 count both
• Mosey back and switch

R & R x 3

Round 3

Group 1

• Dips x 20
• Derkins x 15

R&R AMRAP for 1 minute

Group 2

• Curls x 10 (block or plate
• LBC’s

R&R AMRAP for 1 minute

Round 4 (11’s )

Mike Tyson’s

Imperials (count R leg only)

Bonus round

• Hip slapplers x 10 IC
• Wall sit x 30 seconds
• Dirty hookups x 10 IC

R&R x 2

CoT

Prayers

Ocho a job

Living hope church

Jane Fonda with house

Turtlemqn

Jackson hall

Jackson curty

Bubba sparxxx

Cherry

Mason

Announcements

Pushing rocks

Races

Mondays after lifeline – coffee and devotional afterwards for 10-15 minutes Cherrie berries VQ

Feb 13th next rice and beans

Sargento Q Friday for the last official FRC

Praises

Bubba sparxxx and Montana

Health and wellness

We had 2 pax arrive for a rainy workout in the shelter.

Weinke:

Set 1: Repeat 6x

10 merkins

10 burpees

Set 2: Repeat 6x

10 lunges

10 squats

set 3:  Repeat 6x

20 step ups

20 dips

set 4: Repeat 4x

46 LBCs

46 American Hammers

1 min plank

My VQ and now my VBB.

Disclaimer… I am definitely not a professional and I am only making suggestions that I will probably modify myself.

Explanation of morning workout I called the Stairway to Heaven. We would start at the bottom of the hill  with our coupon of choose (cement block or kettle bell). We will journey to the top of the hill while stopping at 7 stations with 70  reps at each station then turn around for a prayer walk to bottom to start again. We would do this 3 times (that was the concept but application is much different).

Significance of 7 x 70 = how much we should forgive

Significance of 3 = heavenly completion

Warm up –

15 – Side Straddle Hops – in cadence

15 – Cherry Pickers – in cadence

PAUSE – 3 Burpees for our 3 minute late Sunshine

10 – Will Mays the Haze – in cadence

Mosey to our blocks/kettle bells

Journey to bottom of the hill with coupons in tow.

Stairway to Heaven

Station 1 – 70 Block Swats

Station 2 – 70 Hill Taps

Station 3 – 70 Bent over Rows (35 each arm)

Station 4 – 70 Curls for the girls

Station 5 – 70 Chest Press (Buckshot understood the message and begin passing out forgiveness at this station)

Station 6 – Stiff Deadlift (leave coupon here)

Bear Crawl up hill

Station 7 – 70 Raise a Hallelujah

Sunshine was way ahead of the pack. We quickly discovered he was using a 10lb Kettle Bell. Nice Modification!

Had to call an Omaha because time was running short

Round 2 was only 7 reps at each station

We then walked to front of church to mosey the long way back to the flag.

Said our pledge.

Then 5 Minutes of Mary. We went around circle to call exercise. We made it half way around then called time. I will say Tesla made me feel better about my cadence calling ability! Tesla is the GOAT!!!

COT – Announcements, then prayer request and prayer!

Many came inside for coffee & a short devotion. Great way to start a Monday!

By the way… my legs are extremely sore.

Cherie Berry

Quick BB for the Shaker’s month end numbers. 3 ruckers & 6 runners for Ground Assault this morning.

Warmup: SSH, Merkins, & Flutters

Pledge

Did most of the 1st workout(that i could remember) I attended back in March 2016 which consisted of running, SSH, Merkins, LBC’s, and Flutters – we did do 5 burpees for the train.

Announcements

Prayer request: spoken and unspoken

Prayer to take us out

Thanks for the opportunity to lead

EZ out!!

Purple Haze ran all over downtown Dallas searching for a smoke detector that was squawking loudly.

He can tell the rest of the story.

Other than hundreds of burpees done, some miles ran, bit of rucking nothing else to report.

Prayers: Bedpan co-worker’s spouse.
Our usual current concerns.

Announcements: Pushing the Rock challenge. 100 real bent knee sit-ups daily in February. F3 lunch.

The discussion about Pushing Rocks point system reminded me to submit this.  Art Van de Lay was not the Q but he was there.  So was Birkenstock (nor was he the Q).  Fruity Pebbles said he would be there, then said he wouldn’t, and he was right.

17 HIM of varying movement styles showed up for a beautiful Sunday morning. Some rucked, some ran, but only members were allowed inside the velvet ropes.

Some stayed afterward for discussion from the Q Source about Language with YHC and Disruption with Tesla. Everyone got better for having been there. Aye!

Announcements – Eh Yall is the new site Q of Members Only, Pushing Rocks starts Thursday, FRC official launch Friday, Folsom Winter Nationals 2/10 – bring food donations for the needy that day

Prayer requests – Anchorman, Turtleman, Huck, Jackson Hall, Jackson Curti, recovery for PAX on IR, Breaker Breaker’s aunt’s medical issues, Virus’ father-in-law, Goose’s M has shingles

General WU,

To the blocks: 10 burpees/light pole x 5 =50

10 plyo merkins on block, 10 block swings, 10 alpo’s with block. Run lap, 9,9,9. 8.8.8, etc. Had to Omaha at 1.

To COT: 10 burpees/light pole x 5 =50

Time.

BOLD:

”If God is for us, who can be against us” from Romans 8:31.

Knowing God is for us is amazing and empowering. This fundamental truth through faith in our Lord Jesus Christ should have us all pumped up. Society on the other hand tries to mute us, make us docile little sadclowns that clock in, clock out, and repeat. F3 has allowed me to step out of my comfort zone, grow in my faith, stand firm in it, and act boldly with faith the God is for me.  I aim to honor him in thought word and deed of course and trust in good faith he will handle the rest. Carry yourself boldly, in a way that will honor God, and trust in good faith that he is for you and will not forsake you. The world will try and put you down but it doesn’t have crap on our almighty God.