PAX: 9
Brown Water
Iron Arrow (FNG)
Limestone
Radar
Kimble
Gerber (FNG)
Luigi (Co-Q)
Zeus (Co-Q)
Crock Pot (Co-Q)
Weather: 63 deg F, light breeze
Disclaimer/FNG
YHC is not a professional, nor has he received any certification or training. Everything Q says is merely a suggestion. You as a PAX are here voluntarily on your own free will. This will likely be a high intensity exercise, so if you have any medical condition or physical limitation, you should consider not participating. You are encouraged to modify everything as necessary according to your ability, disability, injury, fitness level, etc.
Warm Up:
Capri Lap around the cones, then formed COP near soccer field.
Side Straddle Hops (IC): x15
Imperial Walkers (IC): x15
Kendra Newmans (10 count forward, 10 count reverse)
Grass Grabbers (IC): x15
Trident Jumps (SC): x11 (last one, best one)
Thang:
We had three stations, each with three choices. PAX took their choice from the first station. We worked for a 45 second interval, with 15 seconds to switch between stations.
Number Stations:
1: Lunges
2: Air Press
3: Mountain Climbers
Letter Stations:
A: Tuck Jumps
B: Burpees
C: Flutter Kicks
Color Stations:
Red: Squats
Green: Merkins
Blue: LBC
With 2 minutes left, we circled up for some Alphabet abs. Everyone got in flutter kick position and traced capital letters with our feet, A through Z.
COT:
CoR/NoR
Announcements- Convergence this Saturday
Message- We each got to make our own choices today. Each choice had it’s own workout. You could do the same one over and over, or you could mix it up. In life you’ll be able to make millions of choices. All the choices in today’s workout were good ones. But we don’t always have good choices. We also don’t always have easy choices. A lot of the times our choices are hard. The choices we make have a huge impact on our lives. John Maxwell said, “Life is a matter of choices, and every choice you make makes you.”
In the most famous church service ever, Jesus talked about choices. He told us about what to do when we have a hard choice. Many times we want to choose the easy path when we really know the hard path is the right path. We may do it because everyone else is doing it, or because it’s easy. But it’s important for us to make the right choices, even when it’s hard, and especially when no one is looking.
Jesus said, “Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it. Matthew 7:13-14.
Let’s be the kind of people that aren’t afraid to go through the narrow gate and find the life that lies ahead.
Intentions- No intentions were spoken. Regardless, we thanked God for our bodies and minds. We asked for wisdom and clarity so we can make better choices.
NakedMan Moleskin: It is always awesome to see the dads doing the workouts and giving out encouragement to the younger PAX. We corrected form, encouraged each other to push through the struggle, and everything was positive. This is what ‘setting the example’ looks like.
Until next meal,
Crock Pot
F3 Louisville 