Not Your Grand Daddy’s VQ

This mid-August morning happened to be the earliest I had ever arrived at an F3 workout and still there was another Brother already here. All it takes is one and, then, more come. More and more Brothers came to move in the morning gloom. Pressing on and persevering towards the goal, the prize…of becoming all that we were created to be. This is daily pressing on is a process that is getting the life back in the lives of men who truly desire to live, lead and do so, in love. In the famous words of Mel Gibson’s character “William Wallace”…”Every man dies, but not every man truly lives.” We all were seeking to truly live in such a way that we can make this life count. Count where it really matters…in our hearts, homes and community. What a great day to lead my VQ, what an honor to persevere with my Brothers in the gloom of this morning when there are no excuses in the way just the opportunity to grow and live.

The “Thang:”

1 Burpee in honor of our Brother, recently removed to Georgia, Moses- Respect! Then, Indian Run to the Pull Bar area and Circle Up.

4-count High-Knee Slaps, In-Cadence x 10

Prone Bird Dog Pointers, In-Cadence, Hold each side 4-Count repeat for a total of 10

Diamond Merkins, 4-count x 10, then, Hustle to the Paved Circle, taking the scenic route around the first softball field. Circle Up

Cherry Pickers x 10, 4-count, In-cadence

Seal Jacks x 10, 4-count, In-cadence

Merkins x 10, 4-count, In-cadence

180-degree Washing Machines with Squats x 10, 4-count, In-cadence

Don Quioxtes x 10, 4-count, In-cadence and then, mosey to the picnic shelter.

Double-Decker Bench Steps, right leg lead both up and down = 1, then alternate with left leg and repeat for 10 reps. Mosey to the Softball Back stop and conduct Ball to the Wall for 30 seconds.

Flutter kicks x 20, 4-count, In-cadence

Mosey back towards the starting point to the grass area.

4 rounds of 4-point cone work:

Home to First Cone: Russian Leg March, Touching Opposite Hand to Opposite Foot

First to Second Cone: Lunges with a Twist

Second to Third Cone: Skips

Third to Home Cone: Grapevine (Changing your lead leg each Round)

Perform specific round exercise and wash and repeat the 4-point cone work.

Specific Round Exercises:

1st RD: 2-count Plank Jacks x 10 (I almost forgot to perform this, myself, except for a friendly reminder from my Brothers)

2nd RD: 2-count Mountain Climber x 10

3rd RD: Burpees x 10

4th RD: Bear Crawl to the Pitcher’s Mound Cone and back to Home Cone

Mosey to the Rock Pile (I had to ask for a Scout to help me since it is a little different leading compared to following).

Performed Wood Chops from shoulder to opposite hip x 10 on each side OYO

5 Lunge Squats on each side OYO

Wood Chops from ear to opposite knee x 10 on each side OYO

Performed Merkins with one hand on the rock, one hand on the ground x 10. Then, switched hands and repeated.

Transitioned back to the starting point for some Mary:

Alternating Leg Bridges with Kicks x 10, 4-count, In-cadence

Feet-together, Knees apart reaching for toes crunches x 10, 4-count, In-cadence

Crossed-leg, opposite elbow to opposite knee Oblique Crunches x 10, 4-count, In-cadence. Rinse and repeat opposite side.

Legs straight in air, crunch with hands reaching for toes for 10 OYO

Ended exercise

Prayer:

Bookworm: Traveling Mercies and School Starting

Popeye: Mom-in-law recovering from surgery this past week

end prayer requests

Upcoming potential opportunities:

Potential 2nd F on Sunday, September 27th (more details if confirmed)

August 29th F3 Leadership meeting (same night as the Watermelon Festival)

TBA F3 Dad’s Camp – Great opportunity

Moleskin:

Truly these were a great few moments in time to band together as Brothers to both help and encourage every man to truly live and lead in a greater way. Looking forward to the honor to work together with all of my Brothers, soon.