May 15, 2020
QIC: AOL
The PAX: Mr. Kotter, Little Debbie, Ron Swanson, Sleepy, Magneto, Rocks, Mr. Emcee
8 men met up in the warmer gloom to travel for some hill work. Good to welcome back Magneto, although he didn’t help the Southwood average age.
LORD’S PRAYER
WARM UP
Leg Stretches
Roll Call
Arm Stretches
10 F3 Don Quixotes
10 F3 Frankensteins
10 F3 Arm Circles
25 F3-count Side Straddle Hops
Rinse
THE THANG
Run to Hill
0.8 mile reverse Shake & Bakes with 10 merkins
CLIMB Hill Work
Round 1 – C
Crab Walk up hill
10 Crunchy Frogs
Crab Walk down hill
Round 2 – C + stack L
Lunge up hill
10 Little Baby Flutter Crunches (LBFCs)
Lunge down hill
Round 3 – C + L + stack I
Imperial Walkers up hill
10 Iron Hulks (1 merkin + 4 air presses)
Imperial Walkers down hill
Round 4 – C + L + I + stack M
Plank walk up hill
10 Marionettes (3 big boy sit-ups to left, center, right = 1)
Plank walk down hill
Round 5 – C + L + I + M + stack B
Bear crawl up hill
10 Body Bag Builders (Burpee with plank jack and mountain climber)
Bear crawl down hill
Topper
Sprint up hill
1 CLIMB rep
Mosey back down hill
Sprint up Hill
Run back to Flag
0.8 mile socially distant (long sprints) Shake & Bakes
2nd Topper
5 CLIMB reps
80 second plank
COT
Matthew 17:20
He said to them, “Because of your little faith. Amen, I say to you, if you have faith the size of a mustard seed, you will say to this mountain, ‘Move from here to there,’ and it will move. Nothing will be impossible for you.
Matthew 21:21
Jesus said to them in reply, “Amen, I say to you, if you have faith and do not waver, not only will you do what has been done to the fig tree, but even if you say to this mountain, ‘Be lifted up and thrown into the sea,’ it will be done.
Q talked about having faith and sharing your fruits (talents) with others.
Little Debbie talked about the 2nd F Zoom meeting last night.
Mr. Emcee is working all weekend and has is wife’s birthday and their 18th wedding anniversary.
Prayers for Ron Swanson’s son’s neurology appointment.
Sleepy didn’t need a coat this morning.
Magento is back from planar fasciitis. He has been doing lots of bike riding, but it’s not the same as being out at F3.
Mr. Kotter has the Q Tuesday.
Rocks has the Q next Friday for his birthday.
PRAYER
AOL
PLEDGE OF ALLEGIANCE