- When: 10/01/2020
- QIC: WaterBoy - Tom Warren
- Pax: Bonesaw (TRIPLE RESPECT), Burpee, Cheerwine, Flounder, Forrest - Kinston, Goggles (RESPECT), Gopher, Jingles, Landlord (DOUBLE RESPECT), Lt. Dan, Mule, My Pleasure, Oxy, Permit, Porkchop - Kinston, Runt (RESPECT), Scrappy, Shank (DOUBLE RESPECT), Short Stop, Uhaul, Viking, Waterboy - Kinston, Wildcat - Kinston
WARM UP:
PAX Choir sings Happy Birthday to Goggles
Side Straddle Hops x 15
Good Mornings x 10
Abe Vigodas x 10
Arm Circles (fwd) x 15
Arm Circles (back) x 15
Seal Claps x 15
Alleluias x 15
Ski Jumpers x 15
Split into two lines for Indian Run around baseball field
THE THANG – Journey into the Bermuda Triangle (BT)
Divide into 3 groups, each one starting at a corner of a triangle set up in the outfield
Enter into the BT
-Bear Crawl to a cone (clockwise) and do 1 burpee
-Bear Crawl to the next cone and do 2 burpees
-Bear Crawl to the next cone and do 3 burpees
Weird stuff happens in the BT… the group of PAX finds itself in a couple of YHC’s most memorable workouts from the Coast Guard Academy:
1 – Assume plank position and play Bruce Springsteen’s “I’m Goin’ Down.” Each time The Boss sings the word “down,” do a portion of a Merkin (down or up). Upper body and core are exercised.
Bear Crawl to the next cone.
2 – Balance on your 6 at the beginning, sitting up with knees bent in. This is the “boat” position. For this round, each time The Boss sings the word “down,” extend body into “canoe” position (body is straight, keeping heels and shoulders off the ground), or return to the “boat” position. When done correctly, this is a constant core exercise.
Get out of the BT (similar to coming back down a pyramid workout):
-Bear Crawl to the next cone and do 3 burpees
-Bear Crawl to the next cone and do 2 burpees
-Bear Crawl to the next cone and do 1 burpee
NO PAX LEFT BEHIND on this trip to the Bermuda Triangle!
COOL DOWN:
Partner with PAX that you’re not as familiar with for slow jog around baseball field and back to warm-up/cool-down area. During jog, share a prayer request.
Good Mornings x 10
Good Nights x 10
Heel/Toe Rockers x 10
Abe Vigodas x 10
Goggles’ special birthday request of Plank-O-Rama:
-PAX hold high plank position as all count around the circle (1 number each)
-PAX hold elbow plank position as all count around the circle (2 numbers each)
-PAX hold ‘down’ Merkin position as all count around the circle (3 numbers each)
BOM
-Scrappy’s upcoming trip to visit family member
-For our PAX not in attendance
-Prayers for Jim and Mike
-Goggles’ birthday
-YHC closed in prayer
Announcearama
-PAX lunch today at Vance’s Country Kitchen at Noon (3601 HWY 55 West; Kinston, NC 28504)
-Shank is beginning a monthly 1-hour, outdoor Sunday evening gathering at his home (1208 Sweetbriar Circle; Kinston, NC) at 7pm. He’ll use the Q source material as starter for discussion – this Sunday’s topic will be 1.8 “Whetstone.” If this schedule works well with PAX, it’ll be 1st Sunday of the month.
Moleskin
Phenomenal group in the gloom this morning. Heard of great conversations and encouragement throughout, especially during cool-down jog. Keep looking for opportunities to encourage and speak life into those around you today! YHC is grateful for F3Kinston and the the opportunity to Q.
Tclaps to Shortstop for providing the sound tech this morning!
TClap |
5