Weather: 65 deg F, dry, consistent breeze. Even for Crock Pot this was shorts & T shirt weather.
PAX: 10
Amelia
Kimble
Big Bird
Seabiscuit
Cowboy
Bulletin (R)
Alexa
Gilligan
FNG – Gremlin (Welcome!)
Crock Pot (Q)
Disclaimer/FNG welcome
Warm Up:
We started with a Capri lap around the school and chapel, stopping to grab 2 coupons per PAX, finished with a farmers carry back to the portico.
Kendra Newman (10 count forward, 10 count reverse)
Good Morning (Bear Hug/Hulk) (IC) x10
Slooowwww Grass Grabbers (IC) x10
Stay down, Left ankle static stretch (6 count)
Right ankle static stretch (6 count)
Side Straddle Hops (IC) x20
Rocky Balboa (IC) x20
The BUT KIS (IC) x20
Imperial Walkers (IC) x10
Thang:
Tabata intervals of 40 sec work, 20 sec rest. All work intervals are AMRAP.
3 sets of:
M Merkins
Deadlift
Coupon V-ups
3 sets of:
Bench
KB Swing
Planked Pull Throughs
2 sets of:
Swimmer Press
Weighted Step Ups
Planked Up-Downs
2 sets of:
Lion King (Hold at the top)
Squat
Weighted Big Boys
We returned coupons. Thank goodness we had about 90 seconds remaining to hit a single set of AMRAP pull-ups before time was called.
COT:
CoR/NoR/FNG naming (Welcome Gremlin!)
Announcements-Amelia is leading the charge by Q’ing a 30 min F3 Dad’s workout at the County. First one is today at 7 pm. Beforehand (meet at 6) we need some PAX to plant several trees around the campus in service to the church. It’s a kind way of saying “thank you” to the parish who allows us to use their ground to get better. Last but not least, Scavenger Hunt ruck is right around the corner, hit an HC.
Message-King Solomon became king younger than age 30 (younger than all the PAX who posted today). He knew the details of his dad’s (King David) screw ups, so he asked God for wisdom. Some of that wisdom is captured in the books of the Bible he wrote, which include Ecclesiastes. In Ecclesiastes chapter 3 he’s talking about how there’s a time for everything. Chapter 3, verse 3 says there’s “a time to break down, and a time to build up”. With our intervals today we had definite break down (work) cycles and build up (recover) cycles. Thinking of our muscles, this is the break down time. Later there will (and should) be rest time.
Moving a little more macro, F3 is a time to build each other up, because there will be times where we get torn down. Each of us won’t always be in the same season, but we can and should be there for those in our respective sphere of influence.
Intentions- Gilligan’s sister in law took a nasty fall but is recovering. Viking had a neighbor tragically pass in a car accident this past weekend, leaving behind his wife and young kids. We lifted these in prayer today.
There’s a time to Q, and a time to plan the next Q. I’ll start on the latter.
Until next meal,
Crock Pot
F3 Louisville 