Flying Cupids & Dancing Rocks
11 PAX braved the damp and cool gloom for a virgin Q – and hopefully a proper beatdown.
Cupid flew in at the last moment after the other HIM’s slowly emerged from the warmth of their respective vehicles as though they could foresee the “fun” that awaited them.
No FNG’s
Warm Up:
Mosey around the track to the front parking lot
SSH x 20 IC
Imperial walkers x 15 IC
Hillbillies x 15 IC
Hairy Rockettes (alternating toe touches) x 15 IC – LipSync enjoyed these a little too much. 5 6 7 8…)
Squat kicks x 15
The Workout:
Head to the rock pile to get a moderately sized rock suitable for lifting multiple reps.
John Cusack to the corner of the parking lot.
Rock Exercise 1: Rock-a-bye-baby x 15 IC (up, out, left twist, right twist = 1)
Lunge walk to the island (of misfit toys) – Merkins x 10 OYO – run back to your rock – squat hold or hold plank for the 6
Rock Exercise 2: Curls for the Girls x 20 IC
Lunge to island – 10 Merkins – run back
Rock exercise 3: Tricep Extensions x 20(ish) IC
Lunge to island – 10 Merkins – run back
Rock exercise 4: Ruh Roh’s x 20(ish) IC
Lunge to island – 10 Merkins – run back
Rinse and Repeat with a twist: Replace lunge walk with Bear Crawl and replace Merkins with WW2’s x 10 OYO
Return your rock from whence it came a la John Cusack just in time for 6 minutes of…
Mary:
LBC’s x 20 IC
Freddie Mercuries x 20 IC
Gump requested American Hammers x 10 IC
LipSync requested Homer to Marge x 10 IC
Martini requested Low Slow Flutters x 10 IC
5 Burpees in honor of R22 (who is the one who invited me to F3 back in August 2018)
Announcements:
Wrightsville half in two weeks
See Slack/ FB for the rest…
Prayer:
Several relatives and friends who have been diagnosed with cancer (Cupid’s friend’s dad, Modify’s dad – going through Chemo)
Two young guys who have committed suicide recently – lift up their families and friends — Don’t struggle alone or let anyone struggle alone. Reach out to guys you haven’t seen in a while and let them know they are missed.
Crablegs (ALS)
Shredder (knee)
Forgive me if I missed any…
COT:
Wise men build their house on the rock by listening to the words of Jesus and putting them into practice. When (not if) the wind and waves come, the house will stand strong.
Foolish men build their house on the sand by either not listening to the words of Jesus and/or not living them out. When the wind and waves come, that house will come down with a huge crash. (Matthew 7:24-27)
At least this day was built on the rock – quite literally – which made all of us stronger and less likely to get knocked over…once the soreness subsides.
2nd F at Stick Boy for celebratory scones.
It was my great honor to lead you HIM’s in the glorious (and damp) gloom this am.
Until next time…
