PAX stayed at basketball court for a few ab exercises:
Growing Paing
30 LBC OYO
30 Big Boys OYO
Superman 30 count IC
Sweat angels- PAX layed on backs with hands and feet 6 in off ground and made beautiful sweat angels 22 IC
Short mosey to baseball diamond followed by the Cooper routine:
PAX moseyed around perimeter of baseball field ( not baseball diamond)
Once we reached home plate we did 10 burpees, 10 squats, 10 merkins, and 10 Big boys, followed by another lap around baseball field only to do 9 of each, rince and repeat until we passed 5 burpees, 5 squats, 5 merkins, and 5 Big boys where we read the F3 Message.
John 15 1-17:
John 15 1-17 “I am the true vine, and My Father is the vinedresser. Every branch in Me that does not bear fruit He takes away; and every branch that bears fruit He prunes, that it may bear more fruit. You are already clean because of the word which I have spoken to you. Abide in Me, and I in you. As the branch cannot bear fruit of itself, unless it abides in the vine, neither can you, unless you abide in Me. “I am the vine, you are the branches. He who abides in Me, and I in him, bears much fruit; for without Me you can do nothing. If anyone does not abide in Me, he is cast out as a branch and is withered; and they gather them and throw them into the fire, and they are burned. If you abide in Me, and My words abide in you, you will ask what you desire, and it shall be done for you. By this My Father is glorified, that you bear much fruit; so you will be My disciples. “As the Father loved Me, I also have loved you; abide in My love. If you keep My commandments, you will abide in My love, just as I have kept My Father’s commandments and abide in His love. “These things I have spoken to you, that My joy may remain in you, and that your joy may be full. This is My commandment, that you love one another as I have loved you. Greater love has no one than this, than to lay down one’s life for his friends. You are My friends if you do whatever I command you. No longer do I call you servants, for a servant does not know what his master is doing; but I have called you friends, for all things that I heard from My Father I have made known to you. You did not choose Me, but I chose you and appointed you that you should go and bear fruit, and that your fruit should remain, that whatever you ask the Father in My name He may give you. These things I command you, that you love one another.
After a short Bible message we continued the Cooper routine until all PAX reached 0 For a total of 11 Laps around the baseball field 55 burpees, 55 squats, 55 merkins, and 55 bigboys. We finished our beatdown with a COT
Warmup: Abe Vigoda – 25 IC Hairy Rockets – 20 IC Arm Circles – fwd / overhead – x10 IC Copperhead Squats – x10 IC Annie’s – x10 IC
THE
THANG
-Mosey to
the bottom of the La Mesa hill.
-Performed
“failure to launch” which is performing a slow squat to a countdown from 10. Upon
reaching one all pax “launch” by jumping into the air. We performed this until the
first pax ‘failed to launch’ and feet remained on the ground. Perhaps this was
around rep 6 or 7…..
-Indian
Run up the hill with a coupon [35lbs kettlebell]. The Q pulled out a few pre-staged
kettlebells. We began a modified Indian run, the pax in the rear would carry
the kettlebell and sprint up to the front of the line, once the pax got to the
front he passed the kettlebell back amongst the line. The last pax then
sprinted to the front….
Begining our run of Mt. Suribachi
At the top
of the hill in true Suribachi fashion, we circled the flags and performed
several shoulder exercises.
8-count body-builders 10 OYO
4-count Raise the Roof [Air Presses] 20 IC
Ranger Merkins 10 IC
Caronlina Dry Docks 10 IC
Mosey back
down the hill.
Did a few Baby
Birds, to loosen up the shoulders.
Rinse and
repeat Coupon Indian Run…only this time we used a 15lbs kettlebell!
Passing the torch…er the coupon
Once we
reached the top, we couldn’t neglect our legs!
Air Drama (squat to a calf raise, back to a squat) x 20 OYO
Alternating lunges 20 IC
Words
of Wisdom
“We only have one story. All novels, all poetry are built on the never-ending contest in ourselves of good and evil.” -John Steinbeck
Ended
with Number-O-Rama, Name-O-Rama, COT, Coffeeteria
Warm Up: Side Strattle Hops IC, Cherry Pickers IC, Seal Jacks IC, Windmills IC
The Thang: The Escalator with 6 pain stations.
The way this works is that you start with 10 reps of an exercise at the first station. At the next station you add 20 reps of a different exercise to the first. At the next station you add 30 reps of another exercise and so on. Our exercises were as follows. 10 Burpees, 20 Australian Snow Angels, 30 E2Ks each side, 40 squats, 50 high knees, and 60 LBCs. Australian Snow Angels is when you lay on your belly in the superman position and then move like you are making snow angels.
The Message: I talked about how my M was attacked by a dog and how God and her self defense training protected her. I read a few verses about God’s protection and wisdom’s protection. The take away is two fold protection. We need to be wise and depend on God. The verses are here.
Primis drew 5 HIM out of the Fartsack on Wednesday for a “tentative” workout. What that means is that there was enough lightning flashing across the sky to bring doubt as to whether a workout would be in the PAX’ best interest. Flashes pretty well subsided by go time, and having left all kites and keys in the clown cars, PAX ventured into Hump day the best way known…untouched by lightning and with an O-Gawd-Thirty beatdown session that went a little something like this:
Disclaimer proclaimed.
WARM-O-RAMA:
SSMedley: SSH, 10 IC – Swartzjacks, 10 IC – Sealjacks, 10 IC (smooth transitions from one to the other…til we hit the SJ’s)
Crab Flippers: 18 IC
Prisoner Squats: 18 IC
Groiners (Real ones, Doubtfire, real ones!): 18 IC
Mosey to Beebe Hospital Parking Garage – more like “Mosey Plus” with the following mosey additions along the way:
Nur
Karaoke, switch
First State Fanny Kickers
Side Shuffle, switch
Mosey
Stair Climb in the “Hot box” to 4th deck of the Parking Garage (How have we missed these glorious leg killin’ steps all this time?)
RR Tracks to the 5th level
Quick Nur to the very top
After a brief visit by hospital security (and an unsuccessful EH because, well, we know where he’s at on Wednesdays at this hour), Pax took a quick breather for the 3rdF:
If you’ve been to any of my Q’s over the last few years, you know that I’ve usually done 18-counts, or 18 reps. I’ve mentioned as well there’s a reason for that. Today I’ll end the mystery or anticipation: Really, what I’m sharing today is about making Sky-Q your Soul-Q.
SkyQ def from the Lexicon: “The Q of the Big Ball and the Super Unknown. Recognized by those who do not believe themselves to be King of the world. The Creator.” (i.e. God/Christ the King)
When Jesus said in John 17:1 “The hour has come” He was referring to His impending death, a death for which the Son of the Living God needed to steel Himself (remember Sua sponte? Remember His presence? Remember finishing strong? There’s only one way to finish strong, and that’s to be in the race!).
As Jesus gathered His thoughts in preparation for His coming ordeal, however, it was life, not death, that first came into focus. In the 3rd verse He would go on to say, “This is life eternal, that they might KNOW Thee, the only true God, and Jesus Christ whom Thou hast sent.”
Here’s my point. It has to do with a four-letter word (Bombjacks? Nope!). If life is knowing God, then death is ignorance of God. But “K-N-O-W” in biblical language means not so much information about, as RELATIONSHIP with (something Toy Soldier referred to on Tuesday).
In this sense we have to understand the Savior’s definition of life: Life is knowing God; death is ignorance of God. Life is fellowship with God; death, alienation from God. Life is friendship with God; death, enmity against God. Life is union with God; death, separation from God.
The essence of death then is not the cessation of bodily functions; that is merely a symptom of alienation from the Source of life; so it has been since our sin first separated us from God in the Garden. For that reason, Rom. 6:23 says that “the wages of sin is death.” Those who do not K-N-O-W the Father through faith in the Son–who have not received the forgiveness of sin Christ died to purchase–are literally dead even while they live. (Ephesians. 2:1 “And you were dead in your trespasses and sins.”) There Paul was speaking to people about their state of being prior to their relationship with God through faith in Christ. He was talking to living people, but declared to them that they were dead.
You may K-N-O-W alot about God. You may have even grown up in the church, or you might have gone to church your whole life. But that doesn’t make you a Christian any more than going to McD’s makes you a hamburger. Only knowing alot ABOUT God puts you about 18″ from heaven, if you haven’t personally received the forgiveness of your sin through faith in the Son. 18″ is about the distance from your head to your heart! That’s the difference between speaking of SkyQ and personally KNOWING Soul-Q, the difference between heaven and hell.
So this morning, in this Q I tell you the significance of “18” and I want to ask if you simply know about Jesus, or if you K-N-O-W Jesus. 18″! …
ALBERT EINSTEIN – I too know who I am; what I don’t know is where I am going. “
“Confess with your mouth Jesus as Lord, and believe in your heart that God raised Him from the dead, you shall be saved…” Rom. 10:9
THE THANG: BRUCE LEE @ BEEBE:
6 Ab exercises:
AH – 18
Leg Raises – 18
LBC’s – 18
Dying CR’s – 18
Heel Touches – 18
Dolly – 18
36 secs rest (9 count x 4), Rinse & Repeat
PAX did the mini (2 rounds) because of time, Bruce was said to have done 9 rounds.
Mosey return to the AO, with a few bonuses:
I.e. a few Prison Breaks between cross streets.
Stop at the dock for some “Donuts & Coffee” – On your 6, feet hanging over the edge, make 18 big “O’s” (donuts) to the left, 18 big “O’s” to the right. Word on the street is that Gump dunked his donuts (feet) in the coffee (water)
COT/BOM:
Announcements: Recon in Milford, CHOP open at the same time; Annual Labor Day Beach Day Beatdown, Rehoboth Beach – details TBD.
Prayers: Maddex, Leatherman’s 2.0 and for the complete healing of his hand and fingers, especially his pinky finger; Gump and decision concerning opportunity to serve at his church; etc.
Honored to Q it up at the Primis. Love that parking garage! 2 for Coffeeteria afterward at…Dunkin Donuts. Where else, right? (Thanks for the subliminal messages Summit.) Always appreciate the conversation with Wildwing.
11 High Impact men won the first battle at the CHOP, while 4 men ventured up to Milford for a Recon session as we prep to launch the next AO in Delaware- Next week Aug 29th!!
Warm up-
Capri lap
Windmill – 10
Cherry picker- 10
Moroccan nightclub – 10
SSH- 20
Mountain climber-20
Squats- 20
The Thang-
3 stations with 3 workouts each. Split into groups of 3 or 4., pick a station.
1- burpees
2 – merkins
3 – dips
4- burp jack
5- hair burners
6- American Hammer ( option with coupon)
7- slosh pipe squats
8- plank
9- squat overhead press with Cindy
Each man choose a station- you will do that exercise for 60 seconds or until Q calls for switch. Move to the next , repeat.
After each group has finished their station , we take a mosey lap around the block.
Come back to the next station, for 60 sec each or until Q calls switch.
Continue pattern until each man has done each station and run 3 laps.
14 reps of 1 min workout and 20 sec rest 1 min rest Another 14 reps of 1 min workout and 20 sec rest.
Deck was reshuffled by accident, so I’m not completely sure of the cards we used…there were definitely ALOT of Merkins.
Ended with Number-O-Rama, Name-O-Rama, COT
MOLESKIN Words of Wisdom: “We’re preparing for something, we just don’t know what yet” -Priorities (or something like that)
LEXICON: Word of the day- GROW RUCK – The combination of a G-School with a GORUCK IOT Accelerate the Leadership Development Process in a Nomad or Region.
17 PAX avoided the fartsack and game out and got #FarmFit. Here is what we did…
WARM-UP:
Mosey out to power lines and back
Windmill x10ic
IST x10ic
Arm circles x10ic each direction
Monkey Humpers x10ic
Merkins x10ic
THE THANG:
Mosey to barn and grab a bail of hay. Farmer carry across the field.
Partner up and wheelbarrow up and over playground hill
Mosey back to starting point of farmer carry and grab a fire hose and lunge walk halfway to hay bail drop-off point.
Run to hay bail and farmer carry back to fire hose.
Lunge walk hose back and retrieve hay bail.
Mosey to other field…
Tire flips x3 and merkins while you wait (3 rounds)
Hay Bail Roll race, losing 2 teams 10 merkins
Hay bail toss (4 teams)
Mosey back…
Tractor pull
Tug-of-War: best of 3 rounds: losing team 10 burpees
MARY:
Put everything away!
MOLESKIN:
Thanks for Fridge for hosting the #FarmQ at his place and allow the PAX to get creative with a WO and have some fun while we are at it. Welcome to Marater on his first post! What a great first Q to be a part of. Thanks for following my lead today! As always, it’s a pleasure and I’m thankful for each and every one of you.
