1/4/18
QIC: Laces Out (Respect)
PAX: Angus, Rainman, Stairmaster, Flemish, Picasso, Whittler, Prosciutto, Ringwald, Mr. Clean, Ohms, Snowflake, FNG-Tinkerbell, The Count (Respect)
AO: Hill City
Conditions: Bitter cold and clear 19 degrees but about to warmup quickly because the Pax arrived eager to work!
Disclaimer then mosey to The Great Hall
Warmup
15 SSH IC
15 Imperial walkers IC
15 SSH IC
15 High Knees IC
15 Wide High Knees IC
15 mountain climbers IC
15 SSH IC
Mosey to Coolidge Park stage with lit-up Christmas Tree.
The Thang
Circuit 1: Super 21
1 Squat
Run across field to sidewalk
20 LBC
Run back
2 Squats/19 LBC
Rinse repeat till 20 Squats /1LBC and then hold plank til PAX finish
Mosey along riverwalk back to Mt Midoryama
Circuit 2: Everest at Mt Midoryama
Lunges with right leg/squat/lunge with left leg/squat
Rinse and repeat to top
Hold Al Gore until all reach top and enjoy looking over City (appropriate thought for today’s moleskin).
MOM
12 Flutter kicks IC
12 Rosalita IC
12 Hello Dolly IC
12 Freddy Mercury IC
Mosey back to Love Shack
COT
Namerama/countarama-welcome FNG given the name Tinkerbell.
Matthew 5:14-16 You are the light of the world. A City on a Hill cannot be hidden…
Let your light shine before men that they might see your good works and glorify your Father in Heaven.
We worked hard today at Hill City, and we have opportunity to be a City on a Hill. Let’s shine for Jesus today wherever we are!
Prayer requests
Jumping Jack Frost
QIC: Angus
Date: 01/02/2018
PAX: Best in Show, Ohms, Prosciutto, Whittler
AO: Hill CityConditions
Twelb
The Disclaimer
Fully delivered through the bold and blustery frost bite.
COP
SSH x 20
Jog in place to help get the blood flowing — 12 degrees demands movement
Mosey to the Great Hall
SSH x 20
Windmill x 15
Cotton Pickers x 15
SSH x 20
Finkle Swing x 15
SSH x 20
Squat x 15
SSH x 20
HK x 15
WHK x 15
AK x 15
SSH x 20
Lunges x 15
Mosey to the parking lot behind Mt. Midoriyama
Inifinite Plank – All PAX hold plank for an infinite amount of time while performing plank like exercises. YHC called out the following IC.
Merkins x 15
Plank x 10
Mountain Climbers x 15
Plank x 10
Carolina Dry Docks x 15
Plank x 10
Pickle Pounders x 15
The Thang
Pax were lead to the bottom of the steps. The swamp was frozen solid.
F.R.O.S.T.
French Dips – a traditional bench dip with a cabaret flare. pax holds at the top of a bench dip and kicks legs out in an alternating fashion. x5 each step then box jump. repeat until the top.
Raccoon Crawl – bear crawl from end to end each step until half way. then box jump up to the top.
One Leg Box Jumps – Jump up with one leg. swap legs and jump up again. repeat to the top.
Squats – Pax called activity. Down the line each pax calls out 5 squats and then box jump. Repeat to the top.
Twisted Sister – Start with left hand and left foot on the step and right hand and right foot on the ground. Perform a off kilter merkin as best as you can. flip around to the other side and repeat. 5 each side. repeat to the top.
Moleskin
It’s the new year and that means all sorts of folks are making New Years Resolutions. The usual suspects — stop smoking, eat better, wake up early, read more and of course get fit. Just a half hearted approach to getting better — now before you start gettin defensive, some folks definitely have the stuff to get it done but in YHC’s opinion 9 times out of 10 thats just not the case.
But here in F3 we don’t make Resolutions. We make commitments.
We are hold one another accountable to getting better. Every. Single. Day. All year long. Now the challenge for you is talk with your neighbor, coworker, family member, or otherwise and introduce them to this thing we call accountability. Help them commit to goals like we help each other show up to the gloom.
News
GoRuck Tough – 8/17
(https://www.goruck.com/event-13223/)
Tough Mudder – 9/15
(https://toughmudder.com/events/2018-nashville-half)
Upcoming Qs
check the Q Schedule
Conquer Your Iron Throne – GoT Style
QIC: Picasso
Date: 12/28/2017
PAX: Banjo, Best In Show (Respect!), Laces Out (Respect!), Mr. Clean, Ohms, Prosciutto, Ringwald, S.S. Minnow (Respect! – Nomad), Sundance, Whittler, Wort
AO: Hill City
Conditions
We might as well brought swim trunks and sun tan lotion on this 25 ℉ clear morning.
The Disclaimer
Signed, sealed, delivered
COP
SSH x 15 IC
Mountain Climbers x 15 IC
SSH x 15 IC
LBAC x 15 IC
Reverse LBAC x 15 IC
SSH x 15 IC
The Thang
While each AO has its own beauty, the Hill City AO is my favorite AO, hands down. It has the right mix of obstacles, hills, bridges and objects to let creativity flow. Like my Blue Period during the time frame of 1900 – 1904, Hill City brings out the best of my creativity.
Game of Thrones is a very popular book series, as well as, TV Series. The Thang this morning was based off of the GoT series in a production called “Gains of Thrones”. Let’s get to it.
The Mountain (the hill kids slide down?…we need an official F3 name)
- Sprint up the Mountain
- Sprint back down the Mountain
- Partner up for back-to-back squats. Hold 5 seconds
- Rinse and Repeat x 2
The Twins Crossing (Market Street Bridge)
- White Walkers x 200 yards (walking calf raises)
- Sprint to the end of Twins Crossing
Kings Landing (Ross’s Landing)
- Under the Bar pull ups x 15
- Partner up for Planks and Mericans. One partner holds plank, the other partner does 10 mericans while resting his feet on the planksman back.
- Dragon Holds (superman holds) x 15 seconds
The Night’s Watch (Hunter Museum)
- Pendulum Lunges x 15
- Pendulum Lunges x 15
The Long Bridge (Walnut Street Bridge)
- Sprint entirety of the Long Bridge
The Iron Throne (The Great Hall)
- Partner up for Wall Sits with Dips x 10. One partner wall sits, while the other uses his partners knees to perform dips. Swap!
- Wall Planks x 15 seconds
- Wall Sits x 15 seconds
IRON THRONE HAS BEEN CONQUERED BY HOUSE F3!!!
Back to House F3 (Home Base)
Moleskin
LittleFinger provided us with the word this morning.
“Everyone dies sooner or later. Don’t worry about your death. Worry about your life. Take charge of your life, for as long as it lasts.”
You can’t change things that are out of your control, but you can change how you will act today. Make today the best it can be, be in the present and focus on those tasks.
A Lesson in “Resilience”
QIC: Prosciutto
Date: 12/26/2017
PAX: Angus, Best In Show (Respect!) Ohms, Sundance, Wort
AO: Hill CityConditions
Calm, clear and brisk. 30’s with a chance of pain; game on!
The Disclaimer
Signed, sealed, delivered
COP
Single Leg Squat x 10 IC (Each leg)
Plank Jacks x 12 IC
Parker Peters x 10 IC
Windmills x 10 IC
Slow-Tempo Squats x 10 IC
Slow-Tempo Merkins x 10 IC
SSH x 13 IC
** Mosey down to the river walk down and around swamp thing **
The Thang
Mini ROT:
A brief explanation of the ROT was provided for the two newish PAX (Sundance and Wort). YHC felt it was necessary just so that they knew exactly what they had gotten themselves into… It would have been a good time to provide some insightful words of wisdom regarding resilience, but time was of the essence. This wasn’t the full diesel ROT that Angus has demonstrated, but it was effective. Also, in the interest of the Abvent and XMAS Abs challenge, we swapped a few things. With that said, YHC gives you the “Abbreviated James Brown ROT”:
Each bench you find along the river walk, perform the following exercises (in no particular order)
10 BBSU
10 Step-ups (right leg)
15 Squats
10 Step-ups (left leg)
15 Merkins
When complete, *LUNGE* to the next park bench
At the last bench along this walk (just before the great hall) hold plank & wait for the six.
Rock Fellowship:
YHC personally selected six Duane “The Rock” Johnson’s (thank you Mr. Clean; glad we have a name for them) and delivered them. After all, YHC hospital name is Nicholas…
With these gifted “Duane’s”, the PAX circled up for the next thing:
10 bottom to middle curls
10 middle to upper curls
10 full curls
*Drop rock & rotate to your right
**Repeat 4x
After all 4, again with the Duane’s:
10 Tricep extensions
10 Shoulder presses
**Repeat 2x
…and mosey back to the love shack for the 1 minute and 45 second “1:45MOM”
LBC x 15 IC
Flutter kicks x 7 IC
Moleskin
One word- “Resilience”
In this season of Christmas, YHC can’t help but think of the story of Jesus’ birth. The odds against his mother and father and those in their camp on that fateful night…And not just the night of His birth, but the weeks leading up to it. What a tough go at it. Those with children of their own can’t fathom how difficult it may have been. And the struggle that Joesph was facing and just how it all came about. Take this woman, Mary, to be your wife; she’ll bear a child, you’ll give it this name and carry this forward as this is what God has asked of you. Most men would crumble, given these circumstances. And Mary, Chosen to be the giver of His life. Amazing, really.
The real aspect I considered was Joseph’s resilience as a soon-to-be father, his resilience during that time-period, from the conception and through to the birth and his belief and following of God’s word – what an incredible lesson and implement of God’s plan and his word and test of faith. Dare I say, one of the ultimate and true #HIMs
We are all facing struggle, decisions… challenges. Joseph and Mary faced many, many challenges. They carried on, pushed through those struggles. What came of it?? Oh, you know… just, the birth of a savior and king of Kings. His ultimate sacrifice many years later potentially hung in the balance of Mary and Joseph’s decision in those moments to be resilient, trust in their faith and trust in God’s plan.
As Laces Out (@gregghauss) has discussed, “We are all weathering a storm of one kind or another”. As this next verse from Ephesians mentions, The resilience that we have or any resistance we face should be rooted and met with our ability to trust in God, believe in ourselves and know that we are given favor and strength to do good things, all things, for His glory.
Ephesians 6: 10-14
The Whole Armor of God
10 A final word: Be strong in the Lord and in his mighty power. 11 Put on all of God’s armor so that you will be able to stand firm against all strategies of the devil. 12 For we are not fighting against flesh-and-blood enemies, but against evil rulers and authorities of the unseen world, against mighty powers in this dark world, and against evil spirits in the heavenly places.
13 Therefore, put on every piece of God’s armor so you will be able to resist the enemy in the time of evil. Then after the battle you will still be standing firm.14 Stand your ground, putting on the belt of truth and the body armor of God’s righteousness.
I-75 VIA ROUTE 66
QIC: Mr. Clean
Date: 12/21/2017
PAX: Angus, Best in Show, Burrito, Mr. Clean, Ohms, Picasso, Ringwald, Sundance, Sunshine, Vila, Whittler, and Wort
AO: Hill City
Conditions
52 degrees, foggy, a light drizzle, and a perfect day for driving or flying Delta to our beatdown.
The Disclaimer
YHC explained that this was a workout to pay tribute to a nomadic PAX, thanks Delta, and the beatdown YHC received at his 1st workout, followed by the reminder that YHC is not a professional, modification is acceptable and expected when needed, and the PAX is there on their own free will.
COP
-Side Straddle Hop / In Cadence x 15
-Arm Circles (Forward / Backwards) IC x 15
-Moroccan Night Club IC x 15
-Squat Chinooks / IC x 15
-Shoulder Press IC x 15
-Squat / IC x 15
–Side Straddle Hop / IC x 15
The Thang
I-75 VIA Route 66
- Run the distance of two light poles and do 1 burpee
- Run the distance of another two light poles and do 2 burpees
- Continue on until you have made 11 stops for a total of 66 Burpees.
After completion, The PAX completed 9 burpees together to get from Route 66 to I-75. A couple of 10 counts were mixed in.
YHC reminded the PAX that Delta probably did a lot of traveling on I-75 to his new home.
Stairway to Seven
We took a mosey to the bottom of the Swamp Stairs and the PAX did the following.
- At the bottom of the stairs, do 7 incline Merkins
- Complete high knee step-ups 1 stair, then do 7 dips
- Complete high knee step-ups 1 stair then do 7 Merkins
- Rinse and Repeat Until the Top is Reached
Hold Plank Until ALL PAX arrive. A couple of 10 counts were needed among the Mumblechatter.
We took a slow mosey to the LOVE SHACK where we grabbed a partner.
PAX 1- Joe Frazier’s in Wall Sit – 100 reps
PAX 2- AYG Sprint Up Mt. Midoriyama
PAX 2 runs back to switch and picks up count.
PAX 1- Shoulder Press in Wall Sit – 200 total reps
PAX 2- AYG Sprint Up Mt. Midoriyama
PAX 2 runs back to switch and picks up count
3 MOM
COT
Nameorama
Naming of FNGs — Welcome Burrito and Sunshine
Moleskin
YHC told the story of his first workout with Delta, the respect he had for him, and the humbling irony that there was 2 FNGs for today’s beatdown!!! YHC reminded the PAX of the importance of the 3rd F and what it stood for. Faith is the dynamite that truly sets us apart. A particular faith is not required for F3, but a clear understanding of something greater than ourselves is required (the I am third mentality). YHC then shared this message with the PAX that came through inspiration during Laces Out’s prayer after yesterday’s workout.
When I worked out in the rain and slog this morning, I “looked” up with closed eyes at the end during the prayer and felt God as those raindrops hit my face; because, with no rain, we do not have the rainbows God gives us. Without the rain we don’t have the refreshment, on the hot, sunny days when we celebrate God’s beauty through the warmth on our face. Without that rain, we don’t have the water to quench our thirst during a beatdown. With the rain, however, we are reminded of the cleansing Grace of Jesus Christ.
BOM
News
***Family Workout for Saturday has been postponed due to weather***
Coffeeteria still scheduled. Location TBD between Two Sons & Julie Darling’s
GoRuck Tough 8/17/2018
Tough Mudder 9/15/2018
Upcoming Qs
12/23- “Hot Potato” Q (The Landfill)
12/25- Ohms “Festivus Fitness Fun” (Location TBD)
12/26- TBD (Hill City)
12/27- Ohms (The Griff)
12/28- Prosciutto (Hill City)
12/30- Angus (The Landfill)
GET BETTER TOGETHER
QIC: Angus
Date: 12/19/2017
PAX: Count, Flemish, Laces Out, Mr. Clean, Ohms, Picasso, Ringwald, FNG-Six String, Snowflake, Stairmaster, FNG-Sundance, Whittler, FNG-Wort
AO: Hill CityConditions
46 °F Wet / Dark / Foggy — what YHC thinks of when we refer to the gloom
The Disclaimer
Welcome to F3 for all the FNGs — you have done the hard part. You are here. We are here to to push ourselves but don’t hurt yourself. Be aware of your surroundings and modify if necessary — but give it maximum effort. This is a peer led workout and I am not a professional.
COP
With a swoth of PAX in tow YHC led a mosey to the Great Hall
SSH x 20
Finkle Swing x 15
SSH x 20
It was about this time that The Count graced us with his presence — better late than never! Glad he was able to locate us.
Squat x 15
SSH x 20
HK x 15
WHK x 15
AK x 15
SSH x 20
Lung x 15
Dot Drills – All PAX are instructed to grab a square.
Hop to each corner of the box
Right Leg x 10
Left Leg x 10
Both Legs x 10
Mosey to the parking lot behind Mt. Midoriyama
Inifinite Plank – All PAX hold plank for an infinite amount of time while performing plank like exercises. YHC called out the following IC.
Merkins x 15
Plank x 10
Mountain Climbers x 15
Plank x 10
Carolina Dry Docks x 15
Plank x 10
Pickle Pounders x 15
The Thang
Mosey down to the swamp for our main event, since we have a higher number of PAX than normal we split into two groups of 7.
Rocky BLIMPS (Together)
PAX were instructed to box jump to the top of the steps with an added challenge — get to the top together. We should excel together. Once all PAX reach the top we perform the exercises in the following order:
B = Burpees x 5
L = Lunges x 10
I = Imperial Walkers x 15
M = Merkins x 20
P = Plank Jacks x 25
S = Squats x 30
Return to the bottom and box jump to the top together between each exercise.
Banzai Bear Crawl (Together)
The Bazai Bear Crawl is just like a normal Bear Crawl simple performed in reverse. And for our PAX in Hill City we enjoy the pleasure of perform that up a hill.
Again, the PAX were challenged to get everyone to the top of the hill — together.
Once the summit was reached the PAX took a moment to bask in the glory of the view that was achieved just as our time came to an end.
Moleskin
It was clear by the end of our time that YHC was focusing on how we work together to move toward a perceivably unachievable goal.
YHC asked the PAX:
Who on their own will would have come here and done all that we did this morning — on their own?
Not a single hand was raised. The point was understood.
YHC read from the QSource about how a man’s perspective ranges from 9 to 12 to 3 o clock but we cannot watch our own 6 — no one man has the ability to watch his own back to make sure he isn’t getting attacked from behind and focus on what is in front of him.
Instead of focusing solely on his prey, a man also works cooperatively with other men in the pack to see what might be behind him. He recognizes that his eyes up front can only see from 9 through 12 to 3 o’clock. He is blind to his Six unless another man watches it for him. After all, what good is the hunt if the hunter himself is taken by something that sneaks up on him from a place that he, by himself, cannot observe? No man can see his own Six. – Shield Lock (Q1.8)
Just because YHC led the workout this morning does not mean he is the only Q. We are all Qs of our own life. It is each of our responsibility to step up and lead in our own environments. Each of us, need to continue showing up. Continue pushing each other. But most importantly continue building the bonds that we are forming here, because we each need 3 to 5 PAX to watch each others 6 — keep us from getting attacked from behind. Help us if we stumble. Give us a hand if we fall.
Read more about The Shield Lock
_Angus Out
12 Days of Christmas
QIC: Steam Engine
PAX: Vila, Angus, Best in Show, Ohms
AO: Hill City
Date: 12/12/2017
Conditions: a cool 37 degrees nice and warm for a holiday beatdown
Mosey to Great Hall where disclaimer was given and we began with a quick COP
COP:
SSH IC 15x
Cotton Pickers IC 12x
Windmill IC 12x
Imperial Walker IC 12x
Kept the COP short in sweet since we would need all the time for what lay ahead.
The Thang:
1 Burpee
2 Big Boy Sit Ups
3 Bench Press
4 Shoulder Press
5 Curls
6 Bent Over Rows
7 LBC’s
8 Mountain Climbers
9 Merkins
10 Plank Jacks
11 Lunges
12 Jump Squats
Tried to find a decent size Dwayne and gathered around the Christmas tree in Coolidge Park. Explained how the thang worked. We start off with 1 burpee take a lap come back do 2 Big Boy Sit Ups & 1 Burpee followed by a lap. We did this til we got to the 12th gift of Jump Squats. Yup the beat down is brought to you by the 12 Days of Christmas song but instead of nice gifts like 5 golden rings you get curls and forget about the partridge in a pear tree you get a lovely burpee. Also quick shout out to Shark Bait from F3 Mt View who I stole this from. Solid Q brother.
COT:
Prayer Request:
Announcements:
December 1-25: Xmas ab challenge #Abvent
December 23: Potluck dinner
December 25: Xmas beat down (more details to come as we approach this date)
TBD: Rucking Camping Trip
August 17,2018: GoRuck Tough in Chattanooga
September 15-16, 2018: Tough Mudder in Nashville
Welcome Mr.Phelps
QIC: Rainman
Date: 12/07/2017
PAX: Angus, Ohms, Flemish, Laces Out, Stairmaster, Chief, Prosciutto
AO: Hill City
Conditions
38-39 degrees… Not as frosty as was expected..
The Disclaimer
Welcome to F3, I’m Rainman I’m on Q today. Know that I am not a professional. You are here of your own free will. We will work hard, modify if needed. You cannot sue us, so we will just help you get to your car. (literally has happened)
From shovel flag, Mosey to the lot by the Great Hall.
COP
SSH x 15 IC
Lunge Half-Lot
Mountain Climbers x 15 IC
Lunge Other Half of the Lot
Imperial Walker x 15 IC
Broad Jump Half of Lot
High Knees X 15 IC
Broad Jump Other Half
Smurf Jack X 15 IC
Lunge Half of Lot
Merkin x 15 IC
Lunge Other Half
Squat X 15 IC
Mosey to start where we of course finished COP with the infamous…
SSH X 15 IC
The Thang
After a mosey back to the Love Shack it was time to do the dang thang at each light pole.
- Bear Crawl to first light pole ——— X 10 Iron Mikes IC
- Michael Phelps to second light pole (Like a bear crawl, right arm stroke, left arm stroke, pike under, reverse pike under) ——— X 20 Arm Circles IC
- Bear Crawl to third pole ——– X 30 Imperial Walkers IC
- Michael Phelps to Fourth light pole ——— X 40 Squats IC
- Bernie Sanders uphill
- Mosey down —– X 16 Alternating Shoulder Taps
- Rinse and Repeat X 2
Due to the fact that we were training to win gold in the olympics, MOM was nowhere to be found.
Count O Rama
Name O Rama
Moleskin: “The greatest enemy of the best is not the worst, but the good. You won’t settle for the worst, but we often settle for the good.” Try to give of your best when the opportunity rises.
Circle of Trust
HOPE in the Gloom
12/5/17
QIC: Laces Out (Respect)
Pax:Angus, Vila, Ohms, Snowflake, Best in Show(Respect), Flemish, Ringwald, Stairmaster, Picasso
AO: Hill City
Conditions: 59 degrees, pleasant with threatening rain which once again held until finished MOM!
Disclaimer
Told Pax that we would focus workout around the word HOPE. Snowflake joked about us running 8 miles today with YHC, however we will cut down on the running today.
Mosey to Great Hall
Warmup
SSH IC x 12
Finkle swing 15 each leg
Monkey humpers IC x 12
SSH IC x 15
Cotton pickers IC x 12
Carolina dry docks IC x 12
Butt Kickers IC x 12
SSH IC x 12
Mosey to Coolidge Park stage around the Christmas Tree
The Thang: H.O.P.E circuit
H–Happy Jacks: 5 SSH IC + 2 jump Squats. Rinse and repeat x 6
O–Ollie Norths partner carry off field Pax 1 carrys Pax 2 on back across field and then switch and carry back.
Mosey to stairs by the Good Dog
P–Paula Abdul’s 2 steps up and 1 step back then 10 incline merkins. Repeat all the way to top. Run to street and do 5 burpees. Hold Al Gore until 2nd wave catches up.
Monkey Humpers IC x 12 towards street just for the fun of it.
Mosey back to base of Mt Midoriama.
E–Escalators 10 merkins run up to top of Mtn; hold plank till everyone back down; 20 lunges run to top; 30 LBCs run to top; 40 Squats run to top; 50 buttkickers and Bernie Sanders to top
10 Mom
Each Pax picked different an exercise x12:
Angus-Pickle Pounders
Vila-Leg Climbers
Ohms-Toe Touches
Snowflake-Dying Cockroach
Best in Show(Respect)-FlutterKicks
Flemish-Ankle Grabbers
Ringwald-Hello Dolly & Merkins
Stairmaster-Freddy Mercury
Picasso-LBCs
Laces Out-Rosalita x25
COT
Countarama
Namerama
No matter what we face in life we can have hope in Jesus. Hope for the future (eternal life) and today (abundant life).
Blessed be the God and Father of our Lord Jesus Christ. According to his great mercy, he has caused us to be born again to a living hope through the resurrection of our Lord Jesus Christ. 1 Peter 1:3
Bridge Beatdown with Running Man
11/30/17
Q: Laces Out (Respect)
Pax: Rainman, Best in Show (Respect), Ohms, Prosciutto, Snowflake, Flemish, Stairmaster, Mr. Clean, Picasso
AO: Hill City
Conditions: 48 a little overcast but unseasonably warm.
Disclaimer
Reminded Pax that YHC typically likes to incorporate some running into his Q workout. So today, told Pax we would run to and do our beatdown on the Walnut Street walking bridge.
Warmup
12 SSH
12 Squats
12 SSH
12 Mountain Climbers
12 Butt Kickers
12 SSH
12 High Knees
12 Wide High Knees
12 SSH
Mosey to walnut street bridge. Mumble chatter brought a new nickname from Prosciutto for YHC since we run so much on my Qs: “Running Man”
The Thang–Bridge Beatdown with Running Man
(At start of the bridge-5 burpee FNG penalty)
Circuit 1: Merkin mile with squats
25 merkins/Squats oyo at start of bridge
Run to 1/4 of bridge
25 merkins/Squats oyo
Run to 1/2 of bridge
25 merkins/Squats oyo
Run to 3/4 of bridge
25 merkins/Squats oyo
Run to End of bridge
Circuit 2: Ice Cream Show Dora
Partner up in front of best ice cream shop in town The Ice Cream Show. 1st pax runs to arch on bridge while 2nd pax starts the following exercises:
100 incline merkins
200 LBCs
300 Squats
When 1st pax gets back, then switch places and continue where first left off:
Rinse and repeat until finish all reps
Mosey down to Market Street bridge and back to Love Shack. No time for MOM.
3.1 miles running
150 Merkins
262 Squats
COT
We pick out names of our children with great care and significance. We named our son Stephen after the martyr in Acts because he was described as a man full of faith and the Holy Spirit.
As Christmas approaches, we remember the birth of our Savior Jesus, whom the prophet Isaiah declared in Isaiah 7:14 would be born of a virgin and be called Emmanuel. We read in the NT that the name means “God with us.”
As we live out our day, let us be encouraged that God is with us and lives in us through the Spirit.
Prayer requests