So, it was a fairly nice morning, especially when you consider it is December 1st!  I was able to workout in shorts and a t-shirt, so really…who can complain about that?

After reading Popeye’s back blast from down in The Rock region from a couple of days ago, it really got me off my six.  I saw that Trucker was scheduled to Q this week, but he posted that he needed a last minute Q change since he was DR last minute for work.  So I set out to plan a good ole’ core workout.  It went a little something like this…

Disclaimer (one FNG), then mosey down to the parking lot below for warmup.

Warmups:

• Side Straddle Hop – 25
• Low Slow Squats – 10
• Windmill – 10
• Moroccan Nightclubs – 25
• Cherry Pickers – 10

Mosey to the other end of the strip and circle up.

Gifts – that is the word of the month for December.  We discussed how, especially this time of year when we hear the work gift we think of things…things we get, things we give, things we buy for ourselves…just stuff.  I challenged the PAX to think of the Spiritual Gifts that we all have.  We talked about how God has given us ALL various gifts, and literally everyone has them!

Another gift, is the gift of this F3 Brotherhood, and the unconditional support we all give to each other!  And lastly, my gift to the PAX was a good solid to the core workout 😉

The Thang:

• LBC’s in cadence – 15
• Flutter Kicks in cadence – 25
• Boat/Canoe in cadence – 10

Recover with 10 count

• LBC’s in cadence – 15
• Flutter Kicks in cadence – 25
• Boat/Canoe in cadence – 7

Mosey to the side of Lowes

• Line up in 4 lines and have a relay race (all out) for half the length of the parking lot.  Boy can these HIMs move!

Two walking 10 counts to the back of Lowes, with a mosey the rest of the way.

• Hello Dolly in cadence – 25
• Freddy Mercury in cadence – 25
• Big Boy Sit-Ups OYO – 10
• American Hammer in cadence – 15

Mosey over to the wall.

• People’s Chair with a 10 count (or more) from each of the 29 PAX

Time for a break.

• Merkins in cadence – 10
• Diamond Merkins in cadence – 10

Heard from Gilmore a bit about how he got his name, and what F3 has meant to him.  Great story and inspiration!

Back to the core.

• Hello Dolly in cadence – 25
• Freddy Mercury in cadence – 25
• Big Boy Sit-Ups OYO – 10
• American Hammer in cadence – 15

Mosey to the other side of lowes (working our way back in the direction of COT) for a couple minutes of Mary.

• Box Cutters
• Protractor

Mosey back to COT for name-o-rama.  We had one FNG, who was named Elvis (which is a STRONG name)

So, I wore myself out, and am super proud of all the PAX who pushed through this morning and stood together.  It is an honor and a GIFT to be able to Q!  Stay strong, get better, be willing to drop to your knees and accept help…Have a Blessed Week!