One of the great things about Q-ing a workout is you can try new things, insert new exercises, gauge the PAX’s response.  Sometimes they work well, sometimes not so much.  But then sometimes the tried and true exercises we do over and over end up proving to be the more difficult ones to execute….

Disclaimer given and one PAX drops.  I was worried the “not a professional” line scared him off, but only later when I called Snuffalufagus for a 10-count did I realize he was the one that wisely bowed out, nursing a calf injury from Monday’s workout — rest well, brother.  Run down greenway past playground, loop right to field for warmup, SSH x 20, Good Mornings x 15, Windmill x 20, CDD x 20.

Continue down greenway to gravel path near front entrance.  Bearcrawl up hill to fence, plank til all PAX arrive.  Run to Baileywick Elementary football field for suicides.  YHC was trying to conduct 5-10-5 yard agility suicides, but in the gloom realized the field was only marked at 10 yard increments.  Improvise #1 — 10 yard sprints left, right and back to center x 8 sets OYO.  It was almost impossible to keep count of how many sets you’d completed, so I called time and off we went to the pull up bars behind the school, where…

It was so dark you could hardly tell what was an acceptable bar and what wasn’t – who knows how many reps we actually got in.  Partner up for alternating assisted pull-ups.  Each man to complete 10 pull-ups, assist your partner, flapjack.  Then head to dip bars for inverted rows x 20.

Run back to football field for tabata set (45 seconds on, 15 off) of:
Knee up, standard merkin, LBC
Lunge jump, dive bomber merkins, low slow flutter
Swipers, mtn climber, Freddy Mercury, super burpees (wow, I bet Chong Li can do those, here’s what we really did)

Crab walk back down hill to entrance, plank series then run to picnic shelter for:
10 jump up/step ups OYO, followed by 20 dips in cadence.

Mary: Heels to heaven, Hello Dolly, Good Mornings


Prayers for all the kids returning to school, attending college (Ventura’s niece Casey getting dropped off at ECU today), etc.  For Season Salt’s 2 daughters recovering from heart surgery, YHC’s co-worker’s brother recovering from a kidney and liver transplant at Duke.  Lots going on across F3 Nation — mud run, happy hour this afternoon @ Ridgewood, check the schedule online for more.

Pink Slip took us out with appreciation to the Sky Q.

Thanks Les Nessman for asking me to Q — it was a privilege, men.  Well done today.

Our kids heading back to school aren’t the only ones who need to be continually challenged to learn — so the devotion below was particularly meaningful to me:

Philippians 4:8-9 (NLT)

And now, dear brothers and sisters, one final thing. Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise. Keep putting into practice all you learned and received from me—everything you heard from me and saw me doing. Then the God of peace will be with you.

Be encouraged today to become an avid learner. Forsaking knowledge is a dangerous thing. God has given you His Word to guide you through the pitfalls of life and to the Promises that He has hidden there for you. The deficit of the lack of learning will drain your soul and impoverish your life, but God wants to prosper you in the Knowledge found in His Word. Recommit to learning all that there is to know about the Lord today. Leave nothing unchallenged. That’s right, leave nothing to chance. Your life is riding on it. Confirm every truth through careful study of His Instruction. You have a right to be educated in this world as well as through the Kingdom of God – take advantage of both. You are never too old to learn. It’s time to head back to school.