QIC: @Pile Driver
11 PAX: @Swinger @Glow pop @Also Ryan @Pile Driver @Slippers @baby doc @Hatchet @Hawkeye @Cardinal Law @Duck Tails @Earnest
11 PAX came out on this chilli December morning and worked out with their Lame Duck QIC! Great work men!
Warm-up:
Grass Getters × 10 IC stretch Hammys
Hillbillies x 15 IC
Imperial Walkers 15IC
Toy Soldiers x 15 IC
Grass Getters x 10 IC stretch hammys
SSH x 25 IC
1/4 MI Mosey .
___________________
The Thang:
HAMSTRING SPECIAL
50 SSH-IC
20 MERKINS-IC
40 SSH-IC
15 MERKINS-IC
30 SSH-IC
10 MERKIN-IC
20 SSH-IC
5 MERKIN-IC
1/4 MI MOSEY
MOSEY TO BLOCKS AND BACK TO FLAG
15– Incline Merkins-IC
40– Block Curls
30– shoulder press
1/4 mi mosey back to flag
AbO’Ramma (hopefully counts are correct!)
10 big boys
15 flutter kicks-IC with block extended over chest… "Flutter Pops"…until corrected
15 LBC IC
20 reverse crunches
10 freedom twist- IC!!, courtesy FNG…not so friendly *our blocks are heavier than yours
15 Vups w/ said blocks
15 Homer does Marge-IC
25 Hello Dollies-IC
15 mountain climbers
60 sec plank
15- Seal Jack’s – IC
BOOM! FOR @Toxic
Mosey to return blocks back to flag
50 SSH- IC
COT:
PROVERBS 3: 5-6
5. Trust in the Lord with all your heart and lean not on your own understanding 6. In all your ways submit to him, and he will make your paths straight
A lot of our personal adversity comes from doing things our way and not putting our trust in Gods plan for us but seeking our own way, which leads to failure most often! Stop!, listen and Submit to Gods will. His promise to us is that he will make our path straight if we do this
Last month @toxic "CHALLENGED EVERY IR PAX TO POST AT ANOTHER F3 AO DURING THE MONTH OF NOVEMBER. ONLY 1!" We did not do a great job with this so I have reissued this challenge….I think it would be great if we all post together next Wednesday at #whiskey alpha, #extended stay, #delta echo or #cyclone. Let’s make a plan Thursday at Cardinal Laws V Q!
Announcements:
Operation Sweet Tooth, last day for our pax is this Thursday bring an unwrapped toy and give it to @Pile Driver or bring it to the Convergence this Sat.
CONVERGENCE, THIS SATURDAY!
Praise Report: Hawkeye brought good news that Toxic’s son Tripp is allowing his folks some R and R withal better sleep schedule.
TAP’s
· Toxic’s son Tripp – kidney surgery scheduled for 12/19
· All F3 Brothers going thru hardships, relationship problems, financial issues, etc.
@Cardinal Law work family lost 3 mothers recently. Pray for peace and comfort for these families, especially throughout the holiday season.
Welcome to our newest member @Ernest
Also missing, @toxic, @mechanico, @pig pen, @dave ramsey and others!!. Yall jump on slack and reach out to our pax that have not posted in a while!!!
VERY GOOD TEAMWORK TODAY, especially Ab O’ Ramma! Thank you guys for pushing me through. When my Hammy heals I promise to Q a Proper Beat Down!!!
Vaya Con Dios,
PD