PHOP was the first AO outside of York I visited when I first got involved with F3.  It was a privilege to get an opportunity to lead the Q for it this morning.  18 pax came, and Hindsight being 20/20, I guess I should have spoke up at the start to let everyone know we were challenged by WITCH HUNT to a Burpee Amrap with the loser doing an additional 25.  More on that later.

Warm up consisted of some Outside Knee Strikes, Imperial Walkers, Windmills, SSH’s, Moroccan Nightclubs, Mosey around the Church with High Knees and Butt Kickers, and ending with 10 1-leg Knurkens In Cadence.

Main goal for today at PHOP was a block party.  Riddler was kind enough to pre-place 17 nice cinder blocks in the front parking lot, which everyone noticed as soon as they walked up.  The plan was fairly simple; Cones laid out every 8 yards across the back yard of the AO, although I forgot to go get more cones so I resorted to Red Solo Cups for markers.  Start with an Exercise, then 20 curls to the first cone, Run all out to the other parking lot and back then plank for six.  Once everyone is in, Next exercise was called, executed, then 20 curls on the way to the next cone followed by the run.  Repeat to the end.   Exercises at each cone included Man Makers, Squats, Lunges, Merkins, 6″ Chest Press, Kettle Bell Swings, Dizziness, Puking, grumbling and sweating.  Okay, I may have exaggerated a little.

Returned the blocks and gathered back at AO for a brief 3rd F.  More from my study of book of John, focusing on three key verses; “Everyone who sins is a slave to sin”, “If you live in my word, you are truly my disciples. You will know the truth and the truth will set you free”, what is the truth, John Chapter 1, “In the beginning was the word, the word was with God and the Word was God” – verse 14, “The Word was made flesh and dwelt among us”.  Christ lived the life we couldn’t, and paid the cost for our sins.  I do my best to live right, but still fall down, yet, through his grace I am forgiven…That is Freedom that I have no words to describe.  Ending with the same challenge I gave to York AO; If you have a relationship with Christ, put some extra focus this week on “Love each other. As I have loved you, you must to likewise” this world needs more of that right now!

Burpee Amrap….The pax were true troopers.  After the block party beat down, they had enough gas in the tank to pull off an impressive 32 average on the 2 minute Burpee challenge.  Great work by all.

Welcome FNG – Uga Duce!

-Nunchuck