On this last day of 41, YHC’s birthday Q week tour continued to an old favorite AO – Dawn Patrol.  This has been such a great site since Johnny Utah commissioned it 2 years ago.  Many epic beatdowns have occurred here through 10 degree weather, rain, snow and humidity so thick you could cut it with a knife.  YHC had some ideas going into today’s Q but no formal plan.  That is one thing I’ve learned through F3 – being flexible to make quick changes depending on the situation.  As the PAX began to gather, a quick count of 16 – the plan was set.  Here’s what went down.

Warm-up:

  • SSH x 32
  • Prisoner Squats x 32
  • Good AM’s x (well I was headed towards 32 before I looked over and saw Mayhem doing his own version of a Good AM called the Windmill, lost count and so…)
  • Windmills x 20
  • Form 2 lines of 8 for an Indian Run (YHC pulls two 30 lb dumbbells out of the trunk and gives one to each line).  Pass the dumbbell down the line – last man runs it back to the front.  We started running around the parking lot and continued until everyone had run the dumbbell twice.

Put weights back in the trunk.  Mosey on down to the rock pile behind the community center.  Pick a friend wisely.  Find a place on the wall.  From here we proceeded through 3 sets of rock exercises with People’s Chair and BTTW in between each set.

  • Set 1:  Curls x 20, Shoulder Press x 20, Tricep Extensions x 20
    • Peoples Chair + BTTW (16 count down the line and back)
  • Set 2:  Flutter Kicks w/Rock Overhead x 20, American Hammers w/Rock x20, LBC’s w/ rock x 20
    • Peoples Chair + BTTW (same as before)
  • Set 3:  Alternating Right-Left Lunge with Rock (10 w/rock at chest, 10 w/rock overhead), Bent over row x 20 – (did we do a third one?)
    • Peoples Chair (YHC calls for Rocks so we did 3 sets of holding the rock out in front with a brief respite in a squat hold while in the People’s Chair) + BTTW (same)
  • Rocks up – mosey over to picnic shelter

2 sets of the following exercises:

  • Dirkins x 20
  • Alternating Left-Right Stepups x 20
  • Dips x 10 (4 count cadence)
  • Irkins x 20
  • Fazio Arm Circles (forward & reverse)

Mosey over to the basketball court.  Split back up into 2 groups of 8.

  • Group 1 – Jump Shot Burpees AMRAP
  • Group 2 – Bear Crawl to middle of the basketball courts, sprint to the end and back to the middle, bear crawl back to Group 1
  • Flapjack

Mary:

  • Dying Cockroach x 20
  • Freddy Mercury x 15
  • Boat-Canoe x whatever
  • Superman-Banana x whatever
  • 10 Burpees OYO

COT – Announcements – Prayer Requests

  • 9/11 Convergence at Crabtree Valley Mall – 515 arrival, 530 start
  • Torch graduates from the Healing Place tonight at 6pm.  Several F3 guys will be there if you can make it.
  • The Arena is tomorrow (2pm Shelley Lake run over, 230-3pm workout)
  • Prayers for the Lotz family
  • Prayers for Maria (co-worker of PAX who is donating a kidney today)
  • Prayers for YHC’s exchange student from China (transition, getting off on a good foot for school, adjustments in family life while hosting him for the school year)

Meat closed us out strong.

Naked Moleskin

  • I was reminded yesterday that it’s been 10 years since Hurricane Katrina made landfall in August 2005.  I was pondering all the things that have happened in the last decade not just in the world, but also in my own life.  Take time to reflect and thank God for the gift of life.
  • On a funnier note, seeing Mayhem’s version of a Good AM was a great way to keep things light this AM.  We had a good laugh.

Always a pleasure to lead and serve.  ManRam – out

 

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