When: 9/28/19
QIC: Band-Aid, Paycheck, Hope, Nurse Jackie, Gov’na, Johnny Five, Flanders, Boucher, Flasher, Big Worm, Thriller (RESPECT), Yogi, CDC
The Pax: CDC (QIC)
Conditions: 68 degrees F
The Thang
Disclaimer
Warm-Up
2 laps around Hoppa’s yard
Little Arm Circles
- Forward x 10 4CT IC
- Backwards x 10 4CT IC
- Overhead x 10 4CT IC
- Forward Claps x 10 4CT IC
Mosey to tennis courts.
Quick 4 Corners
50 Flutter Kicks (single count) at each corner. Wall sit for the six.
Mosey to TKA football field.
Quarter Pounder
Sprint 25 yards and do 25 merkins. Run backwards to goal line and sprint 50 yards and do 50 squats. Run backwards to goal line and sprint 75 yards and do 75 Mountain Climbers. Run backwards to goal line and sprint 100 yards and do 100 SSH.
I had no name for this…but with input from the PAX, it will henceforth be known as: The Whopper
Bear crawl 25 yards. 5 burpees. Lunge 25 yards. 5 burpees. Bear crawl 25 yards. 5 burpees. Lunge 25 yards. 5 burpees. Crabwalk 25 yards. 5 burpees. Low crawl 25 yards. 5 burpees. Crabwalk 25 yards. 5 burpees. Low crawl 25 yards. 5 burpees.
Plank for the six.
Mosey back to Scrooge parking lot
“Warm-down”
High Plank
Shoulder Taps x 10 4CT IC
High Plank
Flutterkicks x 10 4CT IC
Protractor
Boxcutters x 10 4CT IC
COT
Devo:
When I get in a “spiritual funk”, there are usually other signs, as it affects all aspects of my life. I usually appear to be in a “workout funk”, not posting regularly. I usually am in a “work funk”, sometimes dreading getting ready and going to work. I can also be in a “father/husband funk”, just not being as present as I should be. Signing up to Q (or just being on the schedule) sometimes is a great kickstart for me…the 1st F is truly a magnet, leading to 2nd F (the glue), and ultimately getting me back to 3rd F, so that I start thinking of something other than myself. In preparing a Devo for the workout, I ran across a blog post that really spoke to me. Then, when I looked at the author, it was none other than Belding’s son, Brandon Hiltibidal, aka Buzzy. I hope that you guys will check out his post in its entirety here:
Here are some of the key points.
3 Ways to Remember Your Way Out of a Spiritual Funk
1) Remember the Gospel
We need to preach the gospel to ourselves. Instead of retreating, we should remember what has already been done.
“He himself bore our sins in his body on the tree; so that, having died to sins, we might live for righteousness. By his wounds you have been healed. For you were like sheep going astray, but you have now returned to the Shepherd and Overseer of your souls.” – 1 Peter 2:24-25
2) Remember Your Miracles
We have all experienced miracles…decades ago, last year, today. Remembering those things helps to keep our heads thankful and our hearts soft.
3) Remember the Future
We have, waiting for us, “an inheritance that is imperishable, undefiled, and unfading, kept in heaven for you” (1 Peter 1:4).
BOM: CDC
Moleskin:
Thanks to everyone for a great workout. Tclaps to Yogi and Big Worm for completing the IronPax challenge and to Hope for running 6 miles prior to Bootcamp. Mumblechatter was up and down throughout the workout. We did come up with some great advertising ideas for Thriller to promote Kickstart. I came pretty close to the coveted Q Merlot Splash thinking maybe I had gone a little too far in my workout planning. A few hours later, I realized that the GI bug that has been systematically going through my house had just finally reached me (what a great way to kickoff a new diet plan)! Thank you for allowing me to lead you today brothers!
Announcements/Prayers
- Sign up to Q for 1st and 3rd F. (https://f3florence.org/) Go to the Menu and click on Q Calendar. Type your name in an open area next to a workout date. Do it…or Ginger may come and get you!
- I have copies of Freed to Lead…let me know if you would like to check one out from our F3 Florence library.
- If you are looking for a podcast to listen to, check out the 43 Feet F3 Nation podcast. It will be following the same curriculum we are covering in QSOURCE and contains a lot of great value. Links on the F3 Florence website.
- Prayers for safe travels home for Pinto and Spirit Fingers.
F3 Florence 
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