8 PAX showed up this morning to see what was in Heidi's backup bag of tricks, since much of the original Q I had planned was partially under water from last night's rains.
PAX: @Joey Freshwater, @Lone Star, @Rudolph, @Hot N Ready, @Three’s Company, @Pancreas and @Doggy Doo!
QIC: Heidi
PAX: @Joey Freshwater, @Lone Star, @Rudolph, @Hot N Ready, @Three’s Company, @Pancreas and @Doggy Doo!
QIC: Heidi
Warmorama:
5 Good Mornings on your own
WMH to the right, then turn into a runners stretch; repeat for the left
A little more leg stretching because we're going to be running
A few arm circles
10 SSH in cadence, then off to the Pain Ground!
5 Good Mornings on your own
WMH to the right, then turn into a runners stretch; repeat for the left
A little more leg stretching because we're going to be running
A few arm circles
10 SSH in cadence, then off to the Pain Ground!
Thang:
Small Murph (or Smurph, as Pancreas called it)
15 minute AMRAP of 5 pullups, 10 pushups, and 15 air squats, then run around the pain ground; repeat
Small Murph (or Smurph, as Pancreas called it)
15 minute AMRAP of 5 pullups, 10 pushups, and 15 air squats, then run around the pain ground; repeat
Captain Thor
(from the F3 Exicon: https://f3nation.com/exicon/entry/2972/?gvid=398721)
An ab exercise done in a 1:4 ratio. 1 big boy sit up to 4 American Hammers, then 2:8, 3:12, etc… Try to get 10:40 before Q called time.
(from the F3 Exicon: https://f3nation.com/exicon/entry/2972/?gvid=398721)
An ab exercise done in a 1:4 ratio. 1 big boy sit up to 4 American Hammers, then 2:8, 3:12, etc… Try to get 10:40 before Q called time.
Apple Turnover, with sprinkles
(modified from the F3 exicon: https://f3nation.com/exicon/entry/2876/?gvid=398721)
PAX did a bear crawl for a certain length of the parking lot, then did 25 SSH (sprinkles). PAX would then flip over to the crab walk back to the starting point, and 25 more SSH.
(modified from the F3 exicon: https://f3nation.com/exicon/entry/2876/?gvid=398721)
PAX did a bear crawl for a certain length of the parking lot, then did 25 SSH (sprinkles). PAX would then flip over to the crab walk back to the starting point, and 25 more SSH.
Bill Murray
(also an F3 gem: https://f3nation.com/exicon/entry/2916/?gvid=398721
named because you never know when it will end, like Groundhog Day)
10 burpees, 10 Squats, 10 BBSU, and 10 Merkins, then run to Fort Pain entrance and repeat. Run back to start and do it again on repeat until Q called time, which happened to be about 30 seconds before Pancreas lapped all of us.
(also an F3 gem: https://f3nation.com/exicon/entry/2916/?gvid=398721
named because you never know when it will end, like Groundhog Day)
10 burpees, 10 Squats, 10 BBSU, and 10 Merkins, then run to Fort Pain entrance and repeat. Run back to start and do it again on repeat until Q called time, which happened to be about 30 seconds before Pancreas lapped all of us.
COT
Announcements:
Lone Star has the Q at Armory this Saturday
Don't miss the Labor Day Double Murph! To quote Pancreas, “Maybe you’re up for the double. Maybe just the single. Maybe you’re unsure if you can complete a single. Regardless, come challenge yourself in the gloom, because there is no growth in the comfort zone!”
Time/Location details on the website: http://www.f3springhill.com/announcements/labor-day-double-murph-2020/
Announcements:
Lone Star has the Q at Armory this Saturday
Don't miss the Labor Day Double Murph! To quote Pancreas, “Maybe you’re up for the double. Maybe just the single. Maybe you’re unsure if you can complete a single. Regardless, come challenge yourself in the gloom, because there is no growth in the comfort zone!”
Time/Location details on the website: http://www.f3springhill.com/announcements/labor-day-double-murph-2020/
Prayers:
Babies! F3SH is growing! @Foosball and his M have a 2.0 on the way TODAY! (which is somewhat of a reasonable excuse for missing the workout….) @Aladdin and his M are due within the next couple of weeks as well. Prayers for healthy 2.0's and M's!
All of our sick and injured PAX.
Babies! F3SH is growing! @Foosball and his M have a 2.0 on the way TODAY! (which is somewhat of a reasonable excuse for missing the workout….) @Aladdin and his M are due within the next couple of weeks as well. Prayers for healthy 2.0's and M's!
All of our sick and injured PAX.
Moleskin:
I won't recount the whole thing, but this morning I told about a man that had a big impact on me as a child. He told me a story of placing God first, others second, and yourself third, and he lived this out in his life as he took his wife and very young children to be missionaries in Pakistan in the very early 1980's, living there for over a decade.
I won't recount the whole thing, but this morning I told about a man that had a big impact on me as a child. He told me a story of placing God first, others second, and yourself third, and he lived this out in his life as he took his wife and very young children to be missionaries in Pakistan in the very early 1980's, living there for over a decade.
Today we live in a society that's driven by a “me first” culture, where people tend to focus only on what they want, expecting everyone else to agree, and attacking those that don't.
May we, as HIM, always remember to place the Lord first in our lives.
May we, as HIM, always remember to place the Lord first in our lives.
SYITG, Heidi