Was blessed to host my VQ this morning!
Weather: 61 Degrees in the Windy Nawlins Rain! Nothing like that constant slap in the face to get you going! Embrace the SUCK!
Began with Disclaimer and mosey to warm-ups. (Had 2 PAX assist in helping jump off a mans car battery during warm-ups, way to serve!!!)
Warm-Up
– Side Straddle Hops
– Arm Circles (Front and Back)
– Imperial Walkers
– Peter Parkers
– Concrete Grabbers 😉
Mosey Back to the main parking lot.
The Pre-Thang
Line up in a straight line. To the left were palm trees every 10 Yards and every tree represented an exercise. Sprint to the farthest tree and backpedal to each tree, doing the exercise, then sprint and backpedal (Rinse and Repeat).
1st Tree — 5 Burpees
2nd Tree — 10 Merkins
3rd Tree — 15 Squats
4th Tree — 20 Plank Jacks
5th Tree — 25 Lunges (2 is 1)
Mosey to the Pier
The Thang
Opened up with a quick story of my first post December 22nd 2020. Hokie Pokie pushed me to drive 30 min to the WestBank for a beatdown by King Kong. I fell in love with F3 and wanted to have a workout that was a favorite of mine that day…. THE DORA.
Grab a Rock!
2 man Teams (1 rock per team).
One man doing exercises with the rock while the other takes a lap around the pier. While running the pier, stop at each Gazebo (2 Gazebos in total) and do 10 Side-Straddle Hops, then continue your run.
Rock Exercises:
100 Shoulder Presses
200 Arm Curls
300 Rows
400 LBCs
Mosey back to the flag.
2 min left for a little Mary. 10-snips and Cockroaches.
COT
Shared a few minutes thanking the guys for pushing me these past months. I shared Proverbs 27:17 “As iron sharpens iron, so one person sharpens another” and communicated that these past months has been this amazing groups of guys sharpening me Physically, Mentally, and spiritually from beatdowns to sharing wisdom over coffee.
We prayed, and dismissed. Love this group, love this F3 Family!
