As a good Master Q always does (or at least when I remember to), I check in during the week to make sure the scheduled Q; A) remembers, B) will be ready – for us it has been numerous virgin Qs. Then came the word that “no, I was unable to schedule a replacement “. So now with 24 hrs B4 showtime I need to start making some notes. If you know me, just doing a repeat workout is not an option. I like to add new wrinkles where I can. So on every visit to the ‘library’ or anytime I had 10, I was on the phone using my Notes function until I had composed a challenge. So here is what I threw together:
SSH x 20 IC
Humpys x20 IC
Alt toe touches x20 IC
Arm circles x10 Each direction IC
ISTroopers x20 IC
Mosey: Around school to circle – to honor Charmin- our scheduled Q who loves Crab walking and Low Country Crabs
-Crabwalk around circle
-Crabkicks (one foot off ground at all times) x10 IC
-Low country Crabs x 10 IC
Rinse n repeat
Mosey to blocks- each pax gets block
-Run with block over head around greenhouse
Mosey with block to school front
-Do cliff block leg lifts at front stairs per Q
-Block RBCs x 10 IC
-Leg press x 20 OYO
Rinse & Repeat
-Circle up on 6 back to back-on start, every other pax with a block -pass blocks L x 30 sec: Pass blocks R x 30 sec
-Lift feet (similar to American Hammers) – Pass blocks L until Q calls reverse, then pass R
-pax 1 does 20 wall sit leg extensions OYO
-Pax 2 loads feet of Pax 1 and then does block Derkins until Pax1 is finished.
Rinse n Repeat
Mosey to pull-up bars- carrying blocks
Half in car circle- Half at pull-up bars. On start, Paxs in circle does Burpees per corresponding count. Simultaneously Pax 2 does a set of 5 pull-ups. Paxs then switch. The count was as follows:
10 burpees vs 5 pull-ups
8 burpees vs 5 pull-ups
6 vs 5
4 vs 5
2 vs 5
In circle drive for some ab work:
-Pretzels: x10 IC R
X10 IC L
-Freddy Mercurys x20 IC
-LBC x20 IC
-American Hammers x20 IC
-Dying Cockroaches x20 IC
With that we were finished. Like a good Q I had more items in the bag in case we finished faster than expected or needed to call an audible.
We circled up for count off and Name o Rama which was special because we had an FNG. This FNG is the brother of another F3 brother (who has been MIA for quite some time I might add). The original brother got off easy with Highlander when he was named (early years in Scotland). But we were not about to let brother #2 off the hook that easy. So we named him Skirt (yes as in kilt).
I read a recent quote from radio pastor:
“The condition of your heart determines the destiny of your life.”
Then read the following scripture:
The Lord saw how great the wickedness of the human race had become on the earth, and that every inclination of the thoughts of the human heart was only evil all the time. The Lord regretted that he had made human beings on the earth, and his heart was deeply troubled.
The Lord smelled the pleasing aroma and said in his heart: “Never again will I curse the ground because of humans, even though every inclination of the human heart is evil from childhood. And never again will I destroy all living creatures, as I have done.
Repeated: “The condition of your heart determines the destiny of your life.”
-Young girl from FBC Hky continues to have seizures
-Markups mom recent cancer diagnosis
-MT View launch next Saturday-300 to attend
-Couple, Betty n John lost son recently.
it was YHC’s privilege to lead these hard working and good men.