QIC: Stork (VQ)
PAX: Sousa, Uncle Joe, Lanyard, Blue, The Count, Mayhem, Dolly, Rodeo, Cart Girl, Gilligan, Dundee, Mandela, M.I.A., Choo choo, AOL
31 Degrees, Cold!
Lil baby arm circles 10 each way
Cherry pickers 10
Seal claps 10
Overhead claps 10
Michael Phelps oyo
Mosey with block to work station
Part 1 Mini Dora
Partner up, together pax team performs 75 lt dans, 150 dips, 300 LBC. While one pax works on that, the other travels with block quickly to station 2 where a 25 rep exercise is performed then mosey back with block to switch with partner. Station 2 exercises with block- curl, shoulder press, calf press; around the world, squat-thruster, bent over pulls (each arm). Each pax completes these 4.
PART TWO-Burp & Merk
Pax Circle up, We Had 16 pax, Twp Pax were selected, one on each side of the circle. The two pax that were selected drop down do 1 burpees & 1 Merkin, Then the next pax to the left of them do the same. this repeats until it reaches the two pax who originally started, then they do 1 burpee & 2 Merkins, circle moves to the left. Trend continues all the way up to 1 burpee & 10 Merkins, then back down the ladder. Total ends up being 20 Burpees and 100 Merkins
Part 3 – absolution 5 in cadence then 5 oyo or until time ends
Combination of a Groiner, Mahktar N’ Diayes, and Chilly Jack, done on an 8-count cadence. An awesome core and upper body workout that is both the solution to flabby abs, and a reason to beg absolution for your sins. Start in plank position and perform a single Groiner (cadence “1” jump feet forward, “2” jump feet back), then Mahktar N’ Diayes to Chillcut position (cadence “3” & “4” with drop to each elbow), then Chilly Jack (cadence “5” feet out, “6” feet together), and finally Mahktar N’ Diayes to plank starting position (cadence “7” and “ONE, TWO, etc.” with rise on each hand). Best done in mulch, dirt or at edge of grass and asphalt/concrete so hands/elbows can be on grass while feet have traction.
Q talked about the story of David and Goliath in I Samuel 17. From that story we learn that giants in our life are often not of our own doing but places there by God. If we let giants hang around in our lives they tend to invade our space. Giants are truly giants when looked at through our weak eyes but are actually dwarfs when we see them as God sees sees them. Do you have big problems and a small God or do you have a big God and small problems?
Q related how this year he has faced more giants than he could bear and like the Israelites gave up. Then having fellow brothers encouraging him in their struggles and with their silent unspoken accountability to the gloom and DRP when Q joined F3 he was able to face his giants.
We had a nice showing for the VQ! Mumble Chatter was present, There wasn’t really a “trumpet” section as Sousa hadn’t had the correct food the night before, no-one knows what food that might be, but he was significantly more quiet on this morning. we also got through a workout with sousa there and the block he was using survived…….Always a good thing when a block that sousa doesnt own makes through a workout. There were many comments about pax’s legs feeling like jello, between the Lt Dans, and the squat thrusters, maybe a few choice curse words….many “Thats what she said” Comments during the Burp N Merk. when the Q suggested we modify to increase the speed, it seems like most of the pax were used to shorter bursts of increased speed for minimal amounts of time. none of them are built for endurance. Also with all the up and down during the burp n Merk the Q was hoping that it would increase his deliveries in 9 months, but that would be “Hard” to do since we were on pavement………
Convergances both Chirstmas and New years day
12 Miles Ruck with Tipper and mothballs coming up, Date & Time Coming Soon