QIC: Geek Squad (Drew Rimback)
Date: 08/28/2018
PAX: Ducktales, MilkMan and Radiohead
AO: The Huey
Conditions: 70 degrees
The Disclaimer: This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible to your car.
Da Warm Up
-15 SSH IC exercise
-15 Imperial Walker
-15 High Knee IC exercise
-15 Wide Knee IC exercise
-15 Mountain Climber IC exercise
-12 LB arm forward IC
-12 LB arm back IC
-12 overhead press IC
-12 Moroccan night club IC
-15 SSH IC exercise
The Thang (on the track)
Broad jumps to next light pole
Mosey to next light pole
Kareokes to next light pole
Mosey to the Pavillion
Wall sits x 15
Joe Fraiser’s x 15
Mohammad Ali s x 15
Bus drivers x 15
Overhead press x 15
Use Picnic tables for following set:
Step ups x 10 each leg
Incline Merkins x 10
Decline Merk x 8
Dips x 10
Get back on track and this time mosey to lightpoles and do sets IC
Plank jacks x 10 . Mosey to next pole
Burnout light -Squats x 10. Mosey
Shoulder taps – x 10. Hold plank for 10 Count. Mosey
Lunges x 10. Mosey
Merkins x 10. Mosey
Repeat 2nd time with no pavillion.
Marys (all IC)
Heel touches x15
Flutter Kicks x15
LBCs x 15
Hello Dolly x 15
Pretzel x 8 each leg
Big Boy sit-ups x 15
Freddie Mercury’s x 15
COT
2 Corinthians 12:9-10: 9 But [the Lord] said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly of my weaknesses, so that the power of Christ may rest upon me. 10 For the sake of Christ, then, I am content with weaknesses, insults, hardships, persecutions, and calamities. For when I am weak, then I am strong.
In our weakness His power is made perfect. His grace is sufficient. It’s all about getting stronger in everything. It forces us to rely on strength outside ourselves. It’s a place of humility to get to. Challenge youself to be content in all circumstances, there is much to be thankful for.