10 pax got in some #Kamikaze and Gauntlet prep at F3TurningPoint with some laps up the mountain with ascending reps of Merks, BBSUs and Squats. Here is what went down:
Conditions: Clear – 63°, Winds WSW 6.3 mph, 62% Humidity, felt like 62°
Disclaimer / Prayer
Mozey up the parking lot Row Circle up
- SSH x 10 IC
- IW x 10 IC
Mozey over to the bus loop
- LBAC Forward x 10 IC
- OHAC x 10 IC
- DB x 10 IC
- LBAC Back’erds x 10 IC
- TTT x 10 IC
Mozey to the Bus loop sidewalk
THE THANG:
Start with 5 Reps or Merks, BBSUs, and Squats, then Run a lap
6 Reps or Merks, BBSUs, and Squats, then Run a lap
Rinse and Repeat – Add 1 rep to the set each lap until you hit your max.
Then Subtract 1 rep from the set each lap until time is called.
Mozey back to SF
COT/CountaRama/NameArama
Moleskin:
Announcements
- 4/6 – GlowWorm Running CRB, Raising Money
- Q Sheet open for Qs
- 4/29 – F3LexSC Gauntlet, 2 weeks of AMRAPs
- 4/30 – TurningPoint hosting Kamikaze
Prayers
- None Shared today, But Prayed for Unspoken and the needs of those not present
Devo: Proof of the Resurrection
“I know the resurrection is a fact, and Watergate proved it to me. Because 12 men testified that they had seen Jesus raised from the dead. Then they proclaimed that truth for 40 years, never once denying it. Every one of them was beaten, tortured, stoned and put in prison. They would not have endured it if it weren’t true. Watergate embroiled 12 of the most powerful men in the world and they couldn’t keep a lie for 3 weeks. You’re telling me 12 Apostles could keep a lie for 40 years? Absolutely Impossible.”
– Charles (Chuck) Colson, Former Special Counsel to Richard Nixon.
Something to think about.
10 pax posted at Turning Point this morning for some Q101 review and some 3 man relays with blocks and bricks. Here is what went down:
Conditions: Cloudy – 53°, Winds E 9.4 mph, 75% Humidity, felt like 52°
Disclaimer / Prayer
Mozey up the parking lot Row Circle up
- SSH x 10 IC
- Q101 Review – Calling Exercises
- “Next Exercise is…” Informs the Pax of the exercise
- “Starting Position – Move!” Gives pax the time to think and get into position
- “In Cadence – Exercise!” Pax know when to begin, changing Cadence signals last rep
- “Recover” – Means on your feet, prepare for next exercise or instruction
- Q101 Review – Calling Exercises
Mozey down the drive to the staff lot
- IW x 10 IC
Mozey to the back lot, Circle up
- LBAC Forward/Back’erds x 10 IC
Mozey through the portable and down the ramp to the basketball court, Circle up
- TTT x 10 IC
- Slow Mo Merkins x 10 IC
- Slow Mo Squats x 10 IC
- Mt Climbers x 10 IC
- More Q101 Items:
- If you can’t do it, don’t Q it.
- Not a good look from the Q when he still calling the cadence for an exercise he isn’t doing.
- Make your movement match your count rhythm
- If you can’t do it, don’t Q it.
THE THANG:
Count 1-2-3, 1s lunch to your Left, 3s look to your right. 2s reach out to both sides. That’s your group
Mozey to block pile – 1s Grab a block, 2s Grab bricks, 3s look pretty
Mozey to the side of the track down near steps
P1 with Block will start on the near side
P2 with Bricks with start on the far side
P3 will start as the runner
Approximately 5 minutes each (turned out to be more like 4…)
Return the blocks and bricks to the brick pile
Mozey back to SF
COT/CountaRama/NameArama
Moleskin:
- More comments from Q101:
- Roles helpful to the Q:
- Time Keeper – Keep an eye on the time if the Q doesn’t wear a watch
- Sweeper – ask an experienced to keep an eye on the Six and Sweep to keep encouragement high, especially in workouts with an FNG.
- First Time Qs, or Considering
- If 45 minutes it too much to manage, consider a Co-Q, lead a small portion for the first time
- Dealers Choice in a circle (Mary is a prime example) to give Pax the opportunity to call 1 exercise at a time
- Iron Sharpens Iron – Don’t be afraid of Critique from a Pax you trust. Ask “How was my Q? What went well? What can I improve on for next time?”
- Roles helpful to the Q:
Announcements
- Q Sheet open for Qs
- 4/17 – Canseco Q at Crusade
- 4/20 – Copperhead in F3LakeMurray
- 4/29 – F3LexSC Gauntlet, 2 weeks of AMRAPs
- 4/30 – TurningPoint hosting Kamikaze
- 5/9 – Fireflies Night – Respond by 4/23
Prayers
- ET – Sister moving to DC
- Buttermaker – Blaze, baseball kid in a scooter accident
- D-Rail – Brother in Law
- Quis – Pax with College Kids prepping for finals
Devo: “God’s timing is seldom early but never late.”
A friend shared this with me a while back, not sure who told him, but it was a good reminder.
It reminds me as a kid, or with my own kids, “What’s taking Mom/Dad so long… I’m ready to go!” or “Are we there yet?” on a trip when you don’t how long it takes to get somewhere.
And now as Adults/Professionals/Parents – we get impatient with situations, be it work, parenting, family and friends – Why is this taking so long? When are they going to figure this out…?
Our Parents saw a larger picture and were accommodating more things than just being ready to go. And usually had a better idea of the time something took, and therefore everything was still on time. No need to worry.
It is the same when you are stuck in traffic and can see around the semi infront of you. Hard to know the big picture.
In the same way, God sees the bigger picture.
It may be something you aren’t ready for yet.
Or it may be something even better is around the corner.
Always a good reminder.
(Sometimes in a Devo, you need to share what you yourself needs to hear the most.)