Sparky VQ

Date: 9/6/17
QIC: Sparky
# of Pax: 10
PAX: EOM, Snail Mail, Coffee Bean, FNG (Knucklepuck), Etch A Sketch, Ugly Stick, LETC, Bob the Builder, Trump

WARM UP:
– Seal Claps x 16 IC
– Cotton Pickers x 16 IC
– Hillbillies x 16 IC
THE THANG:
– Indian run out of parking lot around the football field (plan was to come back to parking lot and enter football field) half way around the run, started to rain and the lighting was upon us, Q directed PAX to head under the large shelter near the playground.
– Q talked about how F3 is about giving it back, and we have been focusing on just that with “Give to Give” and the new AO’s. Q reminded PAX, that even when we feel like we have given all we can, think about what God gave for us. The focus today it going to be on that: John 3:16 “For God so loved the world that he gave his one and only Son, that whoever believes in Him shall not perish but have eternal life” NIV

– 4 Stations (John is the 4th book in the New Testament)
– 3 Exercises (Chapter 3)
– 16 reps (Verse 16)
– Rinse and repeat each station 4 times (Because this is the Monster Factory!)
– Everyone does the workout with at partner, switching partners after each station, first and last groups to finish shout out – John 3:16

Station 1:
Burpees
Squats
LBC’s

Station 2:
Merkin
Alternating Lunges
WW2 Sit-ups
Station 3:
Alternating Shoulder Taps
Monkey Humpers
V-Ups
Station 4:
Carolina Dry Dock
Bobby Hurley
American Hammer

Still had time left:
3 sets each @ 10 reps
– With partner: Partner 1 does Derkin using Partner 2’s back for the elevation while Partner 2 holds a plank, switch positions
– Dips x 10 IC
Jail Break to small shelter and Mary while Q gets phone
Flutter kicks @ 20(?) IC
Sidewalk Surfer @ 10 IC

COT/MOLESKINZ:

– Pray for the people of Texas and those in the path of Irma
– Pray for EOM’s M Ironman training, and being able to do the full course this year after all the training
– Tough Ruckers tonight (1800 hrs) and Advisory Meeting (1900) @ Waterman’s
– BRR starting tomorrow (2 teams)
– BROLYMPICS on 10/7. Need more PAX to signup
– Welcome FNG (Knucklepuck)

It was an Honor to lead such a great group of men!
Sparky – out

 

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