Archives: 18

  • When: 20180818
  • QIC: Funny car
  • The PAX: Gunner, Marvel, Grinder, Stick, Funny car
  • 18 – Today’s workout was in recognition of the 18th day of eighth month of 2018


    Total of 8 exercises with 18 reps per exercise. Side straddle hop 18 in cadence 4 count, Imperial walkers 18 in cadence four count, squats 18 two count, Michael Phelps 18 in cadence 4 count, Good morning 18 in cadence four count, Arm circles 18 in cadence 4 count, Windmills in cadence 4 count

     The Thang

    We then moseyed to the fountain and did exercises with 18 reps at each of the four stations along the fountain. After each exercise the Pax moseyed to the next station along the fountain for another exercise with 18 reps. Funny car pre-selected the exercises for the first 8 stations and then it was captain’s choice for each station after that with a total of 20 station stops. The Pax ended up running five laps around the lake.

    Station 1 – 18 box jumps, Station 2 – 18 merkins in cadence 4 count, Station 3 – 18 American hammers in cadence 4 count, Station 4 – 18 squats 2 count, Station 5 – 18 side straddle hop 18 in cadence 4 count, Station 6 – 18 Carolina drydocks in cadence 4 count, Station 7 – 18 LBCs in cadence 4 count, Station 8 – 18 Burpees.

    Each Pax then picked an exercise with 18 reps at a station. After these four stations Funny car selected the exercises at the next four stations followed by each Pax selecting an exercise at the final four stations. The Pax The Pax moseyed back to the shovel flag and went around the circle twice with each Pax selecting an exercise with 18 reps.

    Circle of Trust

    Countarama and Namearama

    Funny car shared the following:

    7 keys to life:

    1. God first

    2. Love one another

    3. Never hate

    4. Give generously

    5. Live simply

    6. Forgive quickly

    7. Be kind always

    Funny car then shared the following from a past daily leadership promise from John Maxwell:

    Luke 10:34-35 New King James Version – 34 So he went to him and bandaged his wounds, pouring on oil and wine; and he set him on his own animal, brought him to an inn, and took care of him. 35 On the next day, [a]when he departed, he took out two denarii, gave them to the innkeeper, and said to him, ‘Take care of him; and whatever more you spend, when I come again, I will repay you.’

    John Maxwell wrote “It’s been said we make a living by what we get, but we make a life by what we give. Helping others is something you can start doing today, whether it’s spending more time with your family, developing an employee who shows potential, helping people in the community, or putting your own desires on hold to benefit your team.”


    F3 Hampton Roads