F3 Greenwood

When YHC signed up for this Q, I wanted to challenge the PAX with difficult exercises, but at the same time keep the heart rate going.  Pretty sure the plan came to fruition.

Conditions – Clear skies, fairly warm, and temps around 61 degrees.  A crowd of 11 Pax were on hand for the morning’s fun.

 

DISCLAIMER was Given

 

Warm Up: (5 min)

In lieu of a COP warm-up, the PAX were instructed to take 1 lap all the way around the school.  When finishing the lap, the PAX grabbed a coupon and placed them on the sideline.

 

THE THANG:

ROUND 1 (10 to 1) (10 min)

Before getting to the sideline and coupon exercises, we started off with a 10 to 1 event, running from the sideline, up the stairs and to the bottom of the concrete monster and back up, performing exercises at each end.

On the sideline – Merkins x 1

Bottom of the Monster – Squats x 10

After 10 minutes, time was called and instructions given to go to your coupon.

 

ROUND 2 (25 min)

50 exercises were completed on the sideline closest to the stairs.  After each exercise was completed, the PAX ran to other sideline and performed the appropriate number of burpees in descending order.  Then ran back and started over.  Exercises and burpees are listed below:

50 Big boys and 15 Burpees

50 Chest presses and 14 Burpees

50 Monkey Humpers and 13 Burpees

50 Flutter kicks and 12 Burpees

50 Curls and 11 Burpees

50 Jungle Bois and 10 Burpees

50 Tricep extensions and 9 Burpees

50 Russian Twists and 8 Burpees

50 KB Swings and 7 Burpees

50 OH Presses and 6 Burpees

50 Thrusters and 5 Burpees

Time called with 5 minutes to spare.  Pretty sure no one finished all exercises.  YHC didn’t.

Return coupons and take 1 final lap around entire school, finishing the lap by tackling the concrete monster one more time.

Circle around flag in the parking lot at 6am.

 

COT

Count-o-roma

Name-o-roma

 

Announcements:

  • Read the Newsletter
  • F3 to help Habitat on 11/18
  • 5k Turkey Trot on Thanksgiving morning 11/24
  • YMCA Prayer Breakfast 11/10
  • Baby Blu has invited PAX to his house 11/5 to watch Bama/LSU

Prayer Requests/Praise Reports:

  • Rocky having test this morning
  • Mac & Cheese son Ryan praise report!

Devo:

    • What is your spiritual gift?
    • If we’re willing to admit it, most of us have wondered if we have a spiritual gift.
    • It is often easier to see the spiritual gifts of others than it is to see our own.
    • We can become so fixated on what we don’t have that we neglect to recognize and use our own gifts
    • There are not “levels” of spiritual gifts. Each gift is God’s, so all are equally powerful and just as special.
    • Luke 8:16 “No one lights a lamp and hides it in a clay jar or puts it under a bed. Instead, they put it on a stand, so that those who come in can see the light.
    • My relationship with Christ and F3 have done a lot for me, and all of us.  I encourage you to use your spiritual gift!

PRAYER

 

NMS:

  • T-claps to Uncle Jesse for letting YHC ‘borrow’ a few of his Q ideas.
  • LOTS of #mumblechatter on the initial lap around the school.  Not so much after that.
  • Many thanks to Pusher for paying attention to the prayer word for word, and calling YHC out for messing up there, apparently.  Something about Eddie Murphy….who knows with Pusher 🙂
  • Best line I heard, “I can’t wait to run up the Monster, AGAIN!”

It was an honor to Q for such great men and as usual it was a blast.  Already looking forward to the next Q.  Bean is out!