Weather: 75 with some clouds for relief

Mainframe and YHC returned to co-Q at the Deep once again.  This time the AO Q (Royale) was able to join us and to see the creativity we had in store.

With a new start time of 6:30, a few Pax came into the parking lot hot, and we then moseyed over to the top of the hill (the only hill) at The Deep with some high knees, butt kickers, stanky leg and knee raises:

COP:

• Windmills x10 IC
• Imperial Walkers x15 IC
• Mountain Climbers X15 IC
• Peter Parkers x15 IC
• Side Straddle Hops x25 IC

The Thang:

Quadraphilia – Starting at the top of the hill, run facing forwards down to the fence, and then return to the top of the hill, running backwards.  This is to be completed for 4 minutes, non-stop.  Yes, this was fantastic all around, especially with the mumble chatter that started at 1-minute, and the witnessing of Mini Me taking a nice spill compliments from his brother John Cena.  Royale – thanks for the challenge as you proclaimed that NO ONE would be still running at 4 minutes, I had to prove you wrong!

We then moseyed, or wobbled, over to the basketball court for a series of webicides.

• Bear Crawl to each line (like a suicide run), and do a merkin at each line, starting with 1 merkin and continuing till you reached 10 merkins
• Lunge walk to each line, with squats at each line, continuing till you reached 10 squats.

It was at this time our FNG arrived, thinking we started VERY promptly at 7am.  Unfortunately his EH’er didn’t disclose the new start time, but come to think of it, at 30-minute workout is a GREAT way to start F3!

Hand-off to Mainframe

Mosey behind the school for Captains Chair and Balls To The Wall repeats (x3) along with some donkey kicks up the wall (x15).

Mosey over to the parking lot next to the school for a series of jumping over the pax plank line.

Next up some Jacobs ladder with Carolina Dry Docks and Burpees (cause we didn’t do burpees yet – not sure of that rationale).

One more round of planking with the Pax running/weaving through the line.

We then did some ab work including feet touch LBC, american hammers and flutter kicks.

With a final mosey back to the main parking lot and a last round of ab work including some box cutters, the beatdown was complete.

The Moleskin:

YHC challenged the Pax to better understand WHY there is so much anger and hate in our world today.  All through out the workout YHC challenged the Pax to image in a world in which we had no choice what-so-ever.  If Sky-Q were just a puppet master and did not give us the ability to choose if we love or hate.  Giving us the ability to choose and have free will gives us the ability to deeply love our M’s, 2.0’s, family and fellow F3 brothers.  As F3 HIM, it is up to us to spread this love and to show others what it means to love one another versus choosing to hate.  For a first step, reach out to all of those you know who have chosen the career of a police officer and let them know how much you appreciate them.  This is very much needed during these trying times.

I was inspired by a post my birth-Brother put on Facebook:

“God created things which had free will. That means creatures which can go wrong or right. Some people think they can imagine a creature which was free but had no possibility of going wrong, but I can’t. If a thing is free to be good it’s also free to be bad. And free will is what has made evil possible. Why, then, did God give them free will? Because free will, though it makes evil possible, is also the only thing that makes possible any love or goodness or joy worth having. A world of automata -of creatures that worked like machines- would hardly be worth creating. The happiness which God designs for His higher creatures is the happiness of being freely, voluntarily united to Him and to each other in an ecstasy of love and delight compared with which the most rapturous love between a man and a woman on this earth is mere milk and water. And for that they’ve got to be free.
Of course God knew what would happen if they used their freedom the wrong way: apparently, He thought it worth the risk. (…) If God thinks this state of war in the universe a price worth paying for free will -that is, for making a real world in which creatures can do real good or harm and something of real importance can happen, instead of a toy world which only moves when He pulls the strings- then we may take it it is worth paying.”
C.S. Lewis, The Case for Christianity

Announcements:

• Utilize the link in the newsletter to bookmark all announcements on your phone. Nothing will get missed
• Jays Run on 7/22 at Baxter Starbucks- 5:15a
• PHOP convergence in Easley on 7/23
• F3 Picnic on 7/23

Prayers:

• Zima’s family
• Injured pax
• Pax traveling
• 2.0’s during this summer break
• Our country

Thank you Royale for the opportunity to lead the Pax at The Deep yet again, and we were glad you were able to attend the workout this time.

Go Forth and show the world what it feels like to choose love instead of hate, and be the light.