Beacon shared a pre-workout message about making choices in our lives, relative to how we respond to adversity. Essentially, we can rise above, like an eagle, or we can “quack” about it and do nothing else, like a duck.

Deuteronomy 32:11

Link to the full messge :    http://www.drelko.com/inspiration.html

The Thang

Mosey to the teacher lot

SSH x 20

High Knees x 10

Mountain Climbers x 10

Butt Kicks x 10

Cross-legged Squat (Delete from “list of good ideas for F3 exercises”)   Only a little mumble chatter about this one

Mosey to bleachers @ LAX/soccer/band field for Dips x 15 OYO

Partner up on the field for DORA 1-2-3  (Crowd Pleaser)

Partner 1 runs across field and to the top of the wooden stairs

Partner 2 starts exercise. Switch when Partner 1 returns.

Repeat until :

100 Merkins (total)

200 Squats (total)

300 LBCs (total)

Mosey to top of hill @ SC Elem

Stump Jumpers x 10

Rock Hoppers x 10

Shoulder Touch Planks x 15

Mosey to (near) the bottom of hill @ SC Elem

Lock arms w PAX and lunge walk, up the hill (about 10 lunges)

Same thing back down

Burpess x 10 OYO

Jailbreak back toward Shovel Flag

LBC x 10

Heel to Heel Crunches x 10

V Ups x 10

Russian Twists x 10

Hello Dolly x 10 (YHC will be reviewing the difference between Hello Dolly and Rosalita)

Rosalita x 10

Half PAX runs from one light pole to the next, while other half does Merkins

Repeat x 3

Smurf Jacks x 10

Moleskin

YHC was honored to have a chance to Q at The Coop (first time Q-ing there) and wanted to bring something different. DORA 1-2-3 seemed to do just that. We need to make sure we are careful when we use those stairs…those suckers got slippery! Only a little ribbing during the Hello Dolly/Rosalita mix-up. YHC appreciates that.

After sitting in the car, trying to get my workout digitized, several of the PAX thought I may be Q-ing via webex. Might not be a bad idea if we have icy roads next winter.

Great effort by eveyone today and I continue to be inspired by each of you.

COT

Jekyll took us out with words of wisdom. Problems are easy to find. It is finding the solutions that can be most difficult, but it was must be done. Nice thought as the PAX broke for the day/week ahead.
See you in the gloom

Beacon