YHC was asked to Q several weeks before but almost forgot until Rafiki’s tweet was seen the night before.  Due to work the week before, yhc has missed a whole week of F3 and wanted to get back in the gloom.  Wanted to come up with a workout worthy of picking up for the slack of yhc missing a full week.  Yhc wanted to incorporate a New Year’s theme and here’s how it went.

Warm-up:

  • 19 – Copperhead Squats (IC)
  • 19 – SSH (IC)
  • 10 – Good Mornings (IC)
  • 19 – Butt Kickers (IC)
  • Moseyed around the track headed straight to the rock pile.

The Thang:  The Pax did exercises spelling our Resolution, and the pax were asked to think of one new year’s resolution they would like to accomplish in 2019.  Each pax shared a resolution in between the exercises.

  • R – Rapid Fire Rock Set – Pax selected rocks and did 2 sets of – 20 (IC) of each Curls, Tri-extensions, Overhead press.  Ran to the end of the parking lot between sets.
  • E – Elevens done at the main parking lot – Derkins and Squats.
  • S – SSH Burpees – 25 (IC) SSH with 2 burpees on every 5th SSH
  • O – One legged Burpees – 10 total burpees, 5 each leg.  Just a little mumblechatter here… Inspiration from The Hot Spot.
  • L – LBC’s – Each pax led at 10 (ic) lbc’s.
  • U – Underdog – Moseyed to the picnic shelter for 15 (IC) Underdogs.
  • T – “THE” Wolverine – pax questioned if yhc was spelling correctly when they heard “wolverine.”  Heard pax mention that it wasn’t just Ohio State, but THE Ohio State.  15 “The” Wolverine OYO.  Quite a bit of chatter here, and rightfully so…
  • I – Indian Run around the track back to the flag
  • O – OYO – Pax had a choice to complete 15 count of any exercise.
  • N – Newton’s Cradle – Yhc had to throw a little shade to the Panthers season….. 20 (IC)
  • S – STOP – 6:15

Prayers:

  • Injured Pax
  • Rafiki’s 2.0 sick – prayer for healing
  • Resolutions made – to be accountable and to encourage one another
  • Jame’s Long – FP’s brother from church – house burned down on Christmas day.

Announcements:

  • Convergence tomorrow at Eagle’s Ridge – 7:00 with coffeeteria after.
    • EC Run/Ruck 6:15

Moleskin:  Yhc has been blessed this year to be in the gloom with F3!  When Softshell invited yhc, yhc did not know how F3 was going to be a life changer!  Thanks to all the brothers for the push and encouragement!  As the new year rolls in, the one word yhc will be working on is “Servant.”  When we learn how be be better servants of God, the rest will fall in place!  As always, God is good all the time, and ALL the time God is good!  Happy New Year brothers!

FP

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