May 20, 2021
QIC: AOL
The PAX: Energizer, Sweet Easy, Red Elephant, Sleepy, Mickey Mouse, Hawaii 5-0, Mr. Kotter
8 men showed up to meet their first goal of the day and 8 turned out to be the perfect number for the planned Q.
LORD’S PRAYER
WARM UP
35 F3 SSH
20 F3 Arm Circles Front/Back
25 F3 Imperial Walkers
Stretches
Roll Call
Rinse
THE THANG
75 feet of fence jumps
Run to the Bridge of Contentment
2/3 mile reverse Shake & Bake with 8 hand-release merkins
Stop at bridge for 35 rail sit-ups
Bridge of Contentment Work
Partner up: one man animal crawls up ramp, other man runs counterclockwise up stairs and down ramp, switching until man animal crawling is at top of stairs
Round 1
Joe Hendrix with derkin every 10 steps
Round 2
Front Crab Walk with War Hammer (WW II sit-up with 4 American Hammers at top) every 10 steps
Round 3
Bear Crawl with Merkin every 10 steps
Round 4
Backwards Crab Walk with (WW II sit-up with 4 American Hammers at top) every 10 steps
Run back to the Playground
2/3 mile run Shake & Bake
Rinse
Bench Work
8, 7, 6, 5 Pyramid of derkins, dips, step-ups (each leg)
Rope Tower Work
Plank around tower, each man climbs tower one at a time, every time man completes tower, switch plank style
Mosey back to Flag
COT
QIC thanked his bros for coming out for his first Q at Tom Brown. The pre-blast said less than 1.5 miles, but according to Sweet Easy’s watch, total was 2 miles. QIC assumes the Bridge of Contentment work added a half mile. What to say, he learned from Jugs.
Contentment, simply put, is the state of happiness or satisfaction. QIC read a few bible verses about contentment:
1 Timothy 6:7-8
7 For we brought nothing into the world, just as we shall not be able to take anything out of it.f
8 If we have food and clothing, we shall be content with that.
Hebrews 13:5
5 Let your life be free from love of money but be content with what you have, for he has said, “I will never forsake you or abandon you.”d
Philippians 4:12-13
12 I know indeed how to live in humble circumstances; I know also how to live with abundance. In every circumstance and in all things I have learned the secret of being well fed and of going hungry, of living in abundance and of being in need.
13 I have the strength for everything through him who empowers me.
Sweet ‘N Easy didn’t sleep much, but said it’s easier to get out to F3 when that happens.
Sleepy educated us that today is Emancipation Day for Florida.
5-0 enjoyed his first F3 at Tom Brown.
Mr. Kotter gave some more background on Philippians Chapter 4, describing what had happened to Paul before the verse about contentment.
PLEDGE OF ALLEGIANCE
PRAYER
Mr. Kotter