- Posted In: Golden Corral
The Thang
The PAX came together and started at 5:30 sharp once the lights came on. Starting at a cool 24 degrees the men were ready to get the blood flowing. Today marks my first Q with the F3 faithful and it was a blast.
Before the sweat begins to spent a few minutes stimulating the mind. My challenge to the PAX was to evaluate relationships in their life and try to love as God loves us. God calls us to be in relationship with him and with one another. It is a command from the lord and something we should all reflect on… what relationships in our lives do we need to invest in today? John 13:34 A new command I give you: Love one another. As I have loved you, so you must love one another.
Then we started the fun, first we mosey up the parking lot in a single file line with the last member of the PAX being called by the line leader to run to the front to get the bodies warmed up to create the COP
COP
Seal Jacks – 20
Monkey Humpers – 20
Jumping Lunges – 20
Carolina Dry Docks – 20
Squats – 20
Freddie Mercury – 20
Mosey to the band parking lot for a little endurance team work… pair off and work together to finish!
50 Burpees while partner sprints
75 Mule Kicks while partner does bear crawl
100 Bomb jacks while partner runs backwards and then sprints back
100 Carolina dry docks trading off between partners
Excellent commitment to success by all to finish!
Mosey to the football field parking lot for a little more COP
Create a circle and everyone gets an opportunity to call an exercise and runs while the rest of the PAX does the exercise until he gets back from a run around the perimeter of the lights. All exercises included 15-25 reps.
Imperial Walkers
Merkins
Wide Armed Merkins
Side Strattle Hops
LBCs
Mountain climbers
Hello Dollies
Several lessons learned about being Q:
– Learn to gauge the level of complexity of the work out
– Adjust on the fly
– Include fielder’s choice exercises because then the PAX can’t blame the Q for level of difficulty
– The key benefit is knowing when the pain will stop because as Q you are in charge
Announcements:
Canned food drive every weekend
Gathering at Town Tavern on December 19th including Ms and 2.0s http://t.co/5F2Tb9Lchl
Please pray for those traveling to Kiawah