Ahhhh, yes ~ P.H.O.P….. the A.O. where it all started for me and my F3 ‘career’….. the first step down the path of “gloom” ~ nearly seven (7) months ago!

So….. this is how my first Q at P.H.O.P. went down with the ‘dirty dozen’:

WARM UPS:

25 SSH

10 Imperial Walkers

10 Hillbilly Walkers

25 Windmills

15 ‘Tobacco’ Pickers

10 count of R over L

10 count of L over R

After the warm-ups, we took the long mosey around the back yard to the back of the shed to get our own personal cindar block….. one that we could call our very own…. for at least 45ish minutes.

We got to know our blocks with a modified ~ gear inspired ~ indian run……… it was actually a little simpler to do than to explain…. the block was the timing mechanism…… and started at the beginning of the line, passed down ~ while running ~ to the end of the line. Once the last person in line received the block, he had to run the block back up to the beginning, pass the block back, drop for 10 merkins, and run back to the front of the line again.

Everyone stacked their personal blocks together into one stack and got in shoulder to shoulder ‘people chair’ position…. the blocks were then passed down the line ~ stacked at the other end ~ 10 count ‘recover’ period followed by the reverse block pass down the line.

This was followed by a game of 11’s with one upright row folllowed by 10 ‘block squats’ 30ish yds away….. and the ‘game’ proceeded till we were at 10 upright down and one ‘block squat’.

The PAX then went straight into SEAL sit up formation for a hard fought 15 count display ~

The next portion of the workout went like “Clockwork” ~ two tractor tires were in the parking lot ~ all choose a tire and put their feet on it in ‘derkin’ position ~~~ three derkins in the 3o’clock position…. hand shuffle to the 6o’clock position with 6 derkins ~ hand shuffle to the 9o’clock position for 9 ~ hand shuffle to the 12o’clock position for 12.

Then back to the A.O. for some LBC’s, Rosalitas, and Freddy Mercuries ~

Sally finished out time out with “up/down” planks during the first song section, merkins during the second section, “up/down” planks repeated for the third section, and air squats during the last section.

PAX were reminded that God’s Grace is sufficient during good times and “bad”…….. to not take the grace of God for granted……. a lesson very near and dear to my heart at this very moment…… and in everything we say/do/think….. may it ALL be for His glory!!!!!!!!!!