11 PAX at The Ballroom for a mini cannoli run …… moderate means modify as needed.
Couple of warm up exercises
Mosey for .94mi to Pleasant Knoll Elementary entrance
Along way do some exercises
3 rounds of repeats to 5 light polls
10 Merkins
20 Squats
10 America Hammers
Mosey back to COT with exercises on the way
The Barry – July 1 7pm
Fastest 5 – July 31
Prayers for Sen Tressel friend Joe
Praises for Yoshi and time with Grandpa
We are all managers….not just in the workplace but in everything. The better word is steward. From the air we breath to time to finances to the very words that come out of our mouths, we need to manage them and ask ourselves are we using this to the best of our ability or wasting it?? Steward all of your resources well!!
It’s Sweep The Leg, the start to a new week, it’s supposed to be a challenge and the headlights kept on coming. Man, what a great day in The Fort. As my Q slots continued over this past week, I’ve been reminded of several things, mostly encouraging. One of those is that if you’re willing to make the workout/route/plan more challenging, guys will show up.
Let’s be honest, it’s humbling yet exciting to see guys show up to your Q so why not make it worth it. That was the aim this morning.
Simple? Yes
Effective? I hope so
Worth it? For sure
We had 29 total.
Redwoods and guys who just hit the 2wk mark.
7min/mile guys and 12min/mile guys.
14yo – 50+yo
The Thang:
Disclaimer and just a few warm up things
Run to the teacher lot at the entrance to GHES
5 Burpees – 10 Tuck Jumps – 15 Merkins
Run to Velux on the corner of 160
5 Burpees – 10 Tuck Jumps – 15 Merkins
Run to Horizon Bank
5 Burpees – 10 Tuck Jumps – 15 Merkins
Run to Model A
5 Burpees – 10 Tuck Jumps – 15 Merkins
Run back up to Famous Toastery
5 Burpees – 10 Tuck Jumps – 15 Merkins
Run to South State Bank
5 Burpees – 10 Tuck Jumps – 15 Merkins
Run back to the Earth Fare lot for 4 Corners:
Corners 1 & 3: 10 Alternating V-Ups
Corners 2 & $: 20 X’s & O’s
All in all, everyone got 3.2mi+ and some got closer to 4mi.
How will you follow that up this week? After all, you’re up 1-0 now go live life as a servant leader.
BIG circle up on the green space for some warmups. All in cadence,
– SHH
– Imperial Walker
– Hillbilly Walker
– Squat
– Merkin (Skeeter wanted to call this in cadence, but got nervous in the center of the circle. We’ve gotta give our kids a chance to fail.)
– Played: Rock, Paper, Scissors, Burpee
– Just like Rock, Paper, Scissors
except the loser has to do a burpee for every person in their family group that beats them. i.e., if you’ve got 3 kids they all throw paper and you throw rock, then you do 3 burpees.
Line up behind one side of the cones
– Dad vs. Kids race: stipulation Dads have to bear crawl.
Loser did 10 burpees counted by the kids
Lots of form critiquing
– Dad vs. Kids race part 2: stipulation Dads have to run backwards (Nur)
Loser does 5 burpees
– Dads vs. Kids race part 3: stipulation Kids bear crawl, Dads lunge walk
Loser does 5 burpees
– Dads vs. Kids race part 4: stipulation Kids run backwards, Dads run forwards….Finally!
– Dads load up your kids and carry them across the finish line
Sprint over to the hill (there were two guys doing a weight workout…did somebody EH them? Also, there was a dad up at the top of the hill with his daughter. Did somebody EH them?)
Load up and carry the kids up the hill
kids do 5 merkins at the top
Mosey Down
3-leg bear crawl up
mosey down
3-leg bear crawl (other leg) up
mosey down
Mosey over to the tumbling mat. Kids can make their dad run up the hill by doing a trick on the mat.
COT and popsicles
I got the red/white/blue ones thinking they’d be more popular. But the kids love the little freezer pops. Duly noted!
Prayers:
– of gratitude at the opportunity to be a father
– to be worth of the responsibilities laid in front of us
– for our children to grow up wise and strong with hearts to know the will of the Lord
COT:
Part 1 – https://twitter.com/jisenhour/status/1401204326165581831
Part 2 – https://twitter.com/jisenhour/status/1401203462696849409
As I caught my breath after a two mile pre-run with Straight-Up and Shady, I noticed the line of headlights from the cars arriving. I wasn’t expecting to have as many Pax this morning, but this was a good problem. In addition, we had an FNG, Jorge, dressed with cut-off sleeves and ready to roll.
After the disclaimer, We moseyed to the elementary school parking lot for the standard warm-up exercises (SSH, Windmills, Imperial Walkers, Moroccan Night Clubs, and Planks Stretches). Lots of chatter so it was time to step it up a notch. We ran down to the bottom of the hill on Dave Gibson Blvd. The next exercise I borrowed from Spiderman’s Q at Alcatraz. We partnered up and wheel barrowed up to Patricia Lane. Each time the partners switched up, they had to perform five burpees. Extra credit Ab work for those who completed early. We were not done yet, we finished up the wheel barrow exercise at the end of Patricia Lane.
Next, we jogged over to the office building for a round of Dora 1-2-3. Same partners, one partner would run around the parking lot while the other started on the list of exercises ( 100 Hand-Released Merkins, 200 Dips, 300 Squats). Mumble chatter died down, men were focused. Once complete, we had enough time to jog back to COT. I mentioned to stay with your partner and find out something new about him. I think it is good for us to make those personal connection to reinforce F3 is more than a workout group.
YHC was joined by 8 #HIM at the Ranch. After a brief disclaimer, here’s what we did:
The Thang
10 SSHs (IC)
10 Imperial Walkers (IC)
10 Low Slow Squats (IC)
Mosey to picnic tables
15 Irkins
15 Derkins
15 Dips
Mosey to back of the school
4 Corner Elevators (add 5 reps at each corner – 10, 15, 20, 25)
Merkins (70 total)
Calf Raises (70 total)
LBCs (70 total)
Overhead Claps (70 total)
Mosey to the Middle School Track
Bo-Berry Biscuits (sprint the straights, jog the shorts add 10 Burpees each lap)
Total Burpees – 40
Long mosey back to COT
3 Minutes of Mary
10 Boxcutters (IC)
10 Hello Dollys (IC)
10 Freddy Mercurys (IC)
NMM
Thank you for the opportunity to Q this morning. It was an honor to break a sweat with you men by doing the hard thing.
Sometimes we need a reminder that success is often on the other side of fear. What is the thing that has held you back from accelerating? Is it fear of the unknown? Fear of the “what if?” Is it lack of confidence? Lack of courage? What opportunities have we missed because we were afraid of trying something?
I’m reminded of the story where Jesus walked on water. His disciples and their boat were getting tossed around by a roaring sea. They were afraid. Through the wind and rain, they saw a figure coming towards the boat. After first assuming it was a ghost, they realized it was Jesus. He told them to take courage and not be afraid. In typical Peter fashion, he replied, “If its you, tell me to come to you on the water.” Jesus replied, “Come.”
He gave no further explanation of how to go about walking on the water. Was it left foot first? Jump in? He just said, “Come.”
Peter took that step of faith and then he grew afraid. The water was deep, the waves were high, what if he drowned? As he began sinking, Jesus reached out his hand to save him.
What will it take to have water-walking faith today 2,000+ years later? Maybe its realizing that what you assume is a failure is really just an opportunity for learning. Maybe its realizing you have a support system of people who will not let you fail. Perhaps its time to reevaluate your circumstances and consider trying that new business venture. Maybe its time to have a little faith that you’re in good hands.
