QIC: John Doe
Date: 10/09/2019
PAX: Threeskin, WuzntMe, Fast Lane, Escobar, Moon Dance, Gaylord, Mayhem, FNG – Toe Jam
AO: Hacksaw
Conditions
Nice cool 60 degree morning with slight overcast and a breeze. Perfect conditions
COP
Mosey from the parking to the Flags; 25 Side Straddle Hops in cadence; 10 Third grade exercise in cadence; 10 Willie Mays Hays in cadence; 10 Forward Folds in Cadence; 10 Rocky Balboa’s in cadence; 10 Burpees OYO; 10 Aquamans in cadence; 10 Jane Fonda (Fire Hydrants) in cadence; 20 Side Straddle Hops in cadence; Mosey to the field for the THANG
The Thang
Chest focused workout with a little bit of shoulders, abs and some running
PUSH – PUSH – MORE PUSH – DIVE – BREATH
Merkins – 5 (sprint 50 yds), 10 (sprint 50yds), 15 (sprint 50 yds), 20 (sprint 50 yds), 25 (sprint 50 yds) – LBCs until the 6 is in
Wide Merkins – 5 (sprint 50 yds), 10 (sprint 50yds), 15 (sprint 50 yds), 20 (sprint 50 yds), 25 (sprint 50 yds) – Heel Grabs until the 6 is in
Diamond Merkins – 5 (sprint 50 yds), 10 (sprint 50yds), 15 (sprint 50 yds), 20 (sprint 50 yds), 25 (sprint 50 yds) – Flutter Kicks until the 6 is in
Dive Bombers – 5 (sprint 50 yds), 10 (sprint 50yds), 15 (sprint 50 yds), 20 (sprint 50 yds), 25 (sprint 50 yds) – Plank until the 6 is in
Aquaman – 5 (sprint 50 yds), 10 (sprint 50yds), 15 (sprint 50 yds), 20 (sprint 50 yds), 25 (sprint 50 yds) – Abs of choice until the 6 is in
Closed with 6 minutes of Mary – went counter clockwise having each member of the PAX lead an ab exercise until time was up
COT
With it being fall break we talked about taking this time to reset, reflect, and rejuvenate. In addition the recent events over with our brothers at Cape Fear, Mayhem mentioned the Henry David Thoreau quote of “Most men lead lives of quiet desperation…” and spoke of the fellowship F3 can have on an individual. Know that you have a support group of men who are here for you. Please lean on that!
The affirmation read during COT along with a short verse:
Just sit quietly and let God love you. Be still and know that I am God – Psalm 46:10
No matter what is going on with you currently whether it be personally, professionally or spiritually – take the time to “break”. Sit quietly and let God love you.
Moleskin
The grass in the field was a little thick in some areas, but have no fear we helped cut it down during aquamans
News
The Vila ship sails to Hacksaw on Friday 10/11/19. Don’t miss it!