YHC was humbled and honored that 23 pax came out for his VQ at the Epicenter.  I will take it as a sign of respect that the Shipyard posted with Epicenter today, though there was some commentary that folks were so scared of the planned 45 minute plank, that even Shipyard’s Q decided to flee to the Epicenter!

Conditions: 58 degrees, perfect workout weather.

Disclaimer

COP:
Merkins x10 IC
SSH x25 IC
LBAC x 40 (20 each way) IC
Merkins x10 IC
Copperhead Squat x25 IC
Imperial Walkers x40 IC

Mosey to coupons
Soccer field
The Thang:
1. Sprint out and back to each cone, carrying coupon with you.
Starting line: 10 Kettlebells
1st Cone:         15 Curls
2nd Cone:       20 Overhead Press
3rd Cone:        25 Chest Press
8 minutes
2. Sprint out and back to each cone, no coupon.
Starting line:     10 Jungleboi Squats
1st Cone:            15 Flutter kicks
2nd Cone:          20 Monkey Humpers
3rd Cone:           25 LBCs
Repeat 8 minutes

At 5:40, we paused for Meat Loaf to lead the pax in Imperial Walkers, plank, and prayer for F3 Walker in Lexington, who’s son is terminally ill and likely to pass away soon.  Prayers for Walker and his family in such a time of grief and loss.

Continued 2nd AMRAP.

COP: (with coupons) 20 Curls, 30 overhead presses, 20 American Hammers, 25 Freddie Mercurys, 20 Whirly Boys, 40 LBACs, 20 Overhead claps

Return coupons, mosey to flag.

Countorama
Nameorama

I did a short devotion about persistence, about the need to keep pushing the rock every day. Success in fitness, and in life, does not come in sudden, gigantic bursts, but by slow and steady progress, getting a little better, day by day.  I did not believe I was ready to Q a boot camp workout. I’m still too slow, too weak, too inflexible, can’t talk and exercise, and had a thousand other excuses why I couldn’t do it.  A friend pointed out that, when you only see improvements inch by inch, you don’t always see how many miles you’ve traveled. Once again, I found that I can do more than I thought, if I just showed up and tried.  F3 has taught me that persistence, coupled with encouragement and accountability, can transform people. I am grateful that I have had so many good men to help me push the rock, every day.

Galatians 6:9 “Let us not grow weary of doing good, for in due season we will reap, if we do not give up.”

Announcements:  Too many to type. The Assault, Whetstone, Mud Runs, Relay for life, Campouts.  See newsletter for more info.

Prayer requests: Walker and his family, Mr Bean’s wife’s Grandmother, Fabio, Dixie Chick, and Spud on the IR. Praise that Thumper could come back out today. Coffin has a coworker, Terry, with pancreatic cancer, Cowbell’s grandmother.

Prayer