Be intentional!

  • When: 01/11/18
  • QIC: Flamer
  • The PAX: Banjo, Mercedes, Turd Hurder, Udder Butter, Twig, and Flamer

Its been a little while since I posted in Granite but it’s always good to see these guys.

Warmup: SSH, Humpys, windmills x 12 each

Mosey around the Street about .3 mile.

Wheelbarrow with 5 derkins at each parking spot (we had odd numbers but this is when Mercedes snuck it to make it an even 6)

Mosey to the blocks: Curls, Rows, OH Press, Bench Press, Lunges, Squats, IST, and Plank in between with a Block carry up the hill and back (overhead or out in front) in between each set. 20 reps of each

Mosey around the Street again and then Rinse and repeat the entire workout!

The last set with the blocks the shoulders were really burning!!!

Mosey to flag for Abs: LBC, Coach roachs x 20; then finished with Asheville abs (those suck)

COT and WOD:

The word is Intentional!  We as men are really bad at follow through among many other things.  But my word for 2018 is intentional.  We need to be intentional with our families; tell our wife and kids daily that we love them and spend time with them.  We need to be intentional with our walk with Christ.  Intentional in getting in The Word and sharing the gospel with others.  Intentional with supporting our brothers and reaching out to them in times of need.  Be intentional!!!

This was a much needed Q for me today.  My body has been feeling beat down lately.  My upper back and now hamstring have been bothering me and I had a bad run yesterday at Arrow.  I did not want to get up this morning but I had the Q and couldn’t let my brothers down.  But once I got there and saw Udder Butter and Banjo waiting on me it was go time.  That’s why F3 works!!!

It’s always my pleasure…Hey no comments needed!

Flamer out!




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