Lacesin was where my F3 journey started and where I wanted to do my first VQ as kind of a symbolic gesture but because of scheduling conflicts it turned out to be where I did my 2nd VQ warmup.   Please hold for my honey Badger  VQ backblast.
Anyway….I’ll get on with it.

Disclaimer

Mosey lap to warm up, circled up for some SSH, Mtn Climbers, Hillbilly walkers, flutter kicks and staying down for some hello dollys. In cadence and 10 was the count for each.

Quick constructive criticism and things I did well from the PAX.

@shady takes over for the main event.
Mosey our way over to the flagpoles with a couple pit stops for some tree hugger squat. In cadence. PAX found that it’s more enjoyable if they don’t look fellow PAX in the eyes while doing this exercise.

Main event was the “Dora”. PAX paired up into groups of two and one group of three to reach a cumulative exercise goal of 100 diamonds, 200 lunges, 300 flutter kicks (both lunges and flutters were right leg count only ). Taking turns running to flagpoles and back, approx 150 yds.
Note: Goal with going with the Dora was the teach VQ’s and Q’s to keep it simple and don’t over complicate the exercise.
Mosey our way back to COT with 5%, 15% and almost full sprint increases after each pit stop with tree hugger squats.   Circled up for a around the horn to finish up. Each PAX calling the exercise and cadence.

@shady with words of wisdom.   Be in the moment and focus on the here and now.  Put the distractions aside and don’t fall into going through the motions.

Announcements: Bourbon tasting 11/19,  Operation Love, Charity wheel chair basketball tournament, Christmas party, golf tournament, Saturday 11/6 convergence in @shopvacs ( Sean Kelly) honor.

Prayers and Praises:

@Maximus: Prayers for wisdom and divine guidance with dealing with both his and wife’s work stresses and to keep focus on #1 mission, the kids.
@shady: Praise that his marriage is going very well.
Prayers for patience with 13 year old daughter.
@cyclops: Praise that his father has been in great spirits and has been fighting hard against pancreatic cancer.
Prayers for discernment and patients as new career opportunities have been opening up.  Prayers to wait on God to sort it out.
@deloroean:  Prayers for oldest daughter 15 Reagan that has been struggling with the loss of one of her friends.   Guidance to navigate this season.

In closing I just want to say that in the last 6 months I’ve been trying to make hard life changes, for example: I’ve cut out drinking, I’ve cut out social media, I’ve started reading more and Joined F3.
All simply for the reason of wanting to be a better Husband, father, friend, entrepreneur/ business owner, man in general and most of all follower of Jesus Christ.   The hard work and pain is worth it!!
Thank you @rebel for the introduction to F3!

#SYITG