F3 Forge 8-2014


“What’s with the ruck sack you ask? This is going to be a bluegrass beatdown. I’ll be playing bluegrass music while we work out. You don’t like bluegrass music? That’s too bad because I’m the Q so we’re going to listen to bluegrass.” With those words, YHC calmly hits play on Spotify on cellphone with rucksack and speaker on the back and starts running.  One problem. No music. I spent the entire jog around the Pullen Park lake trying to get the music to run. Is this an omen to Screech’s first Q?

The PAX gathered around for COP #1 and YHC hit the volume on the speaker. Music! We’re in business! (Playlist below)

The Thang

COP #1 (Easy Warm Up) SSH x 15, Imperial Walkers x 15, Fazio Arm Circles x 15, Good Mornings x 15, Merkins x 15, Mountain Climbers x 15

Partnered up, jogged around lake, wheelbarrow first bridge, flapjack for second bridge, then back to circle. Plank and waited for COP #2

COP #2 (Medium Intensity) Skipping Scissor Kicks x 15, Mountain Climbers x 15, Mountain Climber Twists x 15, Star Crawl x 15, Side Lunge Knee Raises Left Leg x 15, Side Lunge Knee Raises Right Leg x 15, Spiderman Merkins x 10, Fast Feet in Squat x 15, High Knees x 25

YHC demonstrated and PAX were quick learners. Jogged with partner again around lake, wheelbarrow first bridge, flapjack for second bridge, then back to circle. Plank and waited for COP #3.

COP #3 (High Intensity) Up Downs x 10, Slalom Jumps x 10, Jump Lunges x 15, Star Crawl x 15, Tuck Jumps x 10, Star Skaters x 15. At this point YHC called an audible and went to Dips x 15. PAX unknowingly escaped massive pain due to time (Burpees, Jump up Burpees, Squat Jumps, Derkins etc).

With a final jog around the lake and a partner wheelbarrow for the bridges, the PAX were circled up for a shortened Mary.

Mary LBC x 20, Russian Hammers x 20 (Oh the pain missed out here)

Announcements – 2nd F at the Alley this Thursday 7-9. Look for Costco’s Google link on Twitter to sign up.

Prayers – Hushpuppy and Picante’s family. Hotcakes as his mother just passed away. Family friends of Artois. My mother suffering from Alzheimers. My dad as a care provider.

YHC finished up by reading a devotional from the Duck Commander Devotional.  The verse is Phil 1:21 “For to me, to live is Christ and to die is gain.” We have the opportunity to be with Jesus for eternity and the gift to spread the Gospel while we’re here.  However, when compared to eternity, we’re just not here very long. The message in the devotional is to take advantage of opportunities to plant the seed and share.  You just may be doing eternal good.

The party gift – YHC ordered several audio book copies of Jesus>Religion by Jefferson Bethke and passed out to the PAX. They will listen and hopefully share. Have extras if you want one.

Mr. Rogers took us out in prayer.

Thanks for the opportunity to lead this morning.  It was an honor for me and I look forward to leading you again soon. See you in the gloom!


The Forge August 12, 2014 Spotify Playlist