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And on that note…

/in /QIC:
PAX: , , , , , , ,

Warm Up: Led by Stovepipe as YHC was en route.  Many laps around the ‘lot ensued followed by a lovely 20 burpee penalty for YHC, SSH, windmills, static stretch, merkins, and mountain climbers

The Workout:  PAX adopted a rock and partnered up.  All exercises 15 reps with the rock except merkins.

  • Shoulder press
  • curls for the girls
  • tricep extensions
  • sumo squats
  • standard merkins

After PAX went through the list, partners switched rocks and did the run through again.

Mosey over to the basketball courts for 2 rounds of B.L.I.M.P.S.  Almost had a merlot.

Mosey back to the front lot for build a bears

Mary: Flutter Kicks IC x 40

Prayer: Injured Reserve (PnG), Bloodsport and Mrs healing, Laker upcoming travels, Lab Rat’s grandpa, Unspoken

Rule of threes.

/in /QIC:
PAX: , , , , , , , ,

Warm Up:10 Minutes of Agility Ladder, Jogging, and Circle Activities
The Workout: Teams of 3 work through three different exercises per station. Tabata Plank between rotation.

Workouts: Stations Time(rest/work)

  • Round 1: 30/30
    • box jumps, step ups, Sit squat with foot release
  • PLANKS 10/20
  • Round 2: 25/35
    • TRX ROWBulgarian Bag Halos, TRX Squat
  • PLANKS 20/10
  • Round 3: 10/45
    • Big bag clean and walk, Slam Ball, TRX Push

Mary: American Hammers, LBC’s, Flutterkicks
Announcements: F3Southwake Convergence being held on Wednesday August 29th at Action Park. Date TBD for the Next “Crawl”
Prayer: Pray for 2% and provide him safety while he navigates the legal system in regards to assisting someone leaving a abusive home. Prayers for Bloodsport and his new child.

Father, thank you for allowing us to stay connected with you through your Son, Jesus Christ. Thank you for the powerful work of your Holy Spirit that enables and equips us to bear fruit for you as we remain in you. Thank you for reminding us that apart from you we can do nothing. Thank you that when we turn to you we always have a clear signal and a connection that is never lost. Help us to hear from you so that we can make an impact for Christ in the lives of our fellow athletes and coaches. In Jesus name, Amen!

What’s that rubber thing?

/in /QIC:
PAX: , , , , , , , , , ,

Warm Up: 10 minutes of jogging, sprinting

The Workout: Round 1: intervals of TRX Push/pull, Slam balls, Lateral Resistance bands, heavy bag cleans, tire drags, wrist/forearm trainer. Round 2: Partner Dora: sprints and TRX push/pull/squat
Mary: American Hammers, Flutterkicks, WWII’s
Announcements:
Prayer: Prayers for Wes and Christa Claytor who lost their baby over the weekend. Praise for 2% and his Foster Parent License approval. Prayers for LAbRats Cousin and their baby going through complications.

This Rock Feels Dirty…and Used…But has nice Cleavage

/in /QIC:
PAX: , , , , , ,

Start this off by welcoming back Bloodsport after a long recovery from a surgery!  Way to get after it this morning!

Warm Up: Indian run, happy feet, butt kickers, and high knees around and around and around the lot

The Workout: PAX ran to the long low wall for some 15-10-5 Derkins/Nipplers then repeated for 15-10-5 foot release squats/Al Gores.

Journeyed to the rocks where there was talks of circle merks and nice cleavage (geology reference)

  • shoulder press, curls, tricep extension x 20 each (drop rocks rotate clockwise)
  • Goblet Squats & Merkins x 20 each (drop rocks + rotate)
  • 3 Position calf raises (drop rock and rotate) x 20 each
  • Rinsed and repeated dropping the replicates to 10 except for the calf raises.

PAX spread out for some 1776

1 jump squat, 7 hand release merkins, 7 air squats, 6 burpees.  Held plank for 6.  Repeated 4x

recovery jog down to the bottom of the lot for ab doracides.

  • Freddy Mercury x 100
  • American Hammer x 200
  • Flutter kicks x 300

Mary:

PAX circled and held plank, going around Q asked each PAX to name a benefit F3 has given them in their lives.

Announcements:

Sasquatch next weekend and for the kids and kids at heart a free bubble festival (food trucks, bounce houses etc) out in the land of the Ram being put on by the Chapel Church.

Prayer:

Zoning for school, deaths in families, health for infants and babies, marriages of coworkers, those recovering from injuries, wisdom in decisions we must make.