A small, but mighty group of 5 men met at Runde Park for another Saturday of fun. Here is what we did:

The Thang:

6:30 came and went and the Q’s were not around – whoops!  Co-Q’s YHC and Bolt went a little longer on the pre-run,  and found the parking lot empty of Pax when we returned from our little jaunt.  The Pax took the initiative to get started without us and we found them rounding the corner of the running path at about 6:35   After our sincere apologies for tardiness, there was no need for a disclaimer so we continued with a dynamic warm up of knee pulls, ankle pulls, lunge walk with a twist, back stretches, arm circles and toy soldiers.    Then, off we went:

Senator Tressel on Q

Mosey out of the park and take Windward drive down the steep hill at Tara Tea.  Hang a right on Mariana drive and go all the way to the stop sign, and then hang a left to the cul-de-sac for COP.

COP (all in cadence):

SSH x 40, Merkin x 10, Cherry Picker x 15, Diamond Merkin x 10, Squat x 25, CDD x 15, IW x 25, Morrocan Night Club x 40 (after about 20  reps, we broke the circle and the Q led them down Mariana Court).  We completed the MNC’s while walking, then stopped at the end of a driveway for 25 American Hammers and 40 Mountain Climbers.

Mosey back to Runde and to the playground for:

10 pull ups, 20 Derkins, and 20 Flutters. (Rinse and repeat for a total of 3 cycles)

Hand off to Bolt

Mosey out of the play area and head to the big hill behind the park:

At about 2/3’s the way down the hill, there was a list for FOLTS.  FOLTS stands for:

Flutters

One Leg Press (balance and leg strength)

LBC’s

Toe Raises

Squats

For FOLTS, we paired up and took turns running up and down the hill, and doing the exercise listed.  We finished when each pair had run up and down the hill 5 times and completed each exercise.

After FOLTS, we all moseyed back to the park and found a 30, 40, and 50 lb sandbag waiting for us.  The Q set up 6 stations:

1.  Burpees
2. 30 lb lunge walk to red line and back
3. Superman hold
4. 40 lb lunge walk to red line and back
5. LBC’s (I think?)
6. 50 lb lunge walk to red line and back

COT

Naked Man Moleskin

When we took off from the park, the air was cool and dry, and the sky was especially bright, even before daybreak.  It was another beautiful morning at Runde and ideal F3 weather.    After the Q’s took our admonishment for being late for the start, we got down to business and took an easy jog up the hill to the cul-de-sac at Mariana’s Court.  I took the group there a long time ago and Decibel remembered it as we ran up the hill.   For COP, we kept our voices low (also known as ‘sexy count’) because we were surrounded by houses close by and didn’t want to disturb those still asleep.  Although we were small in numbers today, there was still a good amount of chatter, but surprisingly Change Order had no inappropriate comments to say.

Crash had to leave after the first half and  missed the lunge walks with the sandbags, which were harder than I thought they would be.  I definitely felt those later in the day.

For COT, I copied what Gears did last week  because I really liked it.   Since we had just 3 people at COT, he had each of us ask for a prayer or express a praise for something in our lives.  It was much more personal,  and for most people (myself included), much easier to open up in front of a small group than in front of a large circle of guys.  So, if you are reading this, remember it the next time you Q a work out and you have a small number of people.  Ask each man in the group what might be troubling him or what is going great in his life.  It’s something that might get missed if you think ‘bummer – only a few showed up’ or ‘we had small numbers today.’  Take advantage of that opportunity and get to know your brothers better.  It makes a difference.

It was a pleasure, as always,  to lead the group this morning.  Thanks for the great co-Q, Bolt,  and I look forward to our next one.  Indeed, our numbers were small today, but it was great getting to know each man better, and we were lucky to be able to do that.

Announcements/Prayers/Praises

Children’s Attention Home back up and running.  Saturdays at 4pm.

Yeti next week (02/18).  Check the preblast for details and be sure to sign up.

Read your newsletter!

Prayers for a one with work stress and money,  a son’s anxiety at school, guidance with F3’s continuing work in the Paradise neighborhood.

Prayers for an F3 member and his family going through a difficult time right now.

Praises for a new job and success!