It had been quite a while since my last Whiplash Q, and post for that matter. This plus BRR training ramping up got QIC pumped up. It was a warm summer morning, and a healthy PAX of 16 were ready to get after it. VSF planted, disclaimer announced and we’re off.
Warm up
15 GM
15 IW
10 Hindu Merkins
Brisk mosey through parking lot to back greenway down to first corner of the lake. Partner up. Partners run opposite around the lake: First meeting = 20 partner clap merkins, Second meeting = 20 Star Jumps. Finish three “laps” (60 partner merkins, 60 star jumps). PAX were sufficiently warmed up after this.
PAX then took a swift pace up around front of Dojo, down the unpaved path through the field, over the bridge, through the woods, to grandma’s house…. sorry, back to the greenway at the base of the Big Hill. Everyone knew what was coming…
Run to top of the Hill — 10 Maktar N’Diaye, 10 Ski Abs
Run to bottom of Hill — 20 knee ups, 20 Peter Parkers
Repeat 3x
Indian Run up the greenway to the Blue Loop intersection, mosey down to rocks
10 Curls in cadence
20 high knees
10 press in cadence
20 high knees
10 bent over row in cadence
20 high knees
Brisk fellowship run up to the left of “porkchop” down past the lake, grass hill, to the top of the amphitheatre.
Last hurrah — box jump up amphitheatre, bear crawl to top of grass, 10 burpees
Mary
20 WWII
20 hammer in cadence
FIN
Prayer Requests
JOY — birth of Hayes, Serge’s first born child (earlier that week)
JOY — QIC’s daughter turned 2 on 6/9
Flatline who just had testicular cancer surgery
Mr. Bigglesworth’s friend’s brother who was thrown of trucked and killed… prayers for friend and family
Old Maid mentioned “Damian Smith” (hope that’s correct) whose oldest son of the same name passed away recently
Spin Class …his younger brother died in a tragic drowning accident at Lake Gaston the previous weekend
Woody and Encroachment, friends of Spin Class, spoke of how incredibly supportive the F3 community has been to Spin Class, and he’s only been involved for a couple months. We talked about how that’s really what F3 is all about… the brotherhood of men who forge a bond through fitness, fellowship, and faith, and are there for one another because of it. Powerful.
Leandro took us out with a great prayer.
Always a privilege to lead!
Swingline
