• When: 20200201
  • QIC: Funny Car
  • The PAX: Dreamliner, Buoy, Armstrong, Catapult, Priorities, Screendoor, Funny Car

    SSH cadence 25; Thru the tunnel cadence 10; Imperial walkers cadence 10; Bat wings cadence 10 (arm circles forward, arm circle backward, steel clap, overhead clap); Squats cadence 20; Merkins cadence 15; LBCs cadence 15; SSH cadence 25

    Mosey to the parking deck


    Following seven exercises for one minute

    Half burpees; Plank alternating toe taps; Side plank hold (switch sides after 30 seconds); Low plank to high plank; Butt kicks; High knee taps; Jumping squats

    Mosey up a level 

    Slaughter Set One: Burpees & Squats – 10 Burpees OYO + 9 Squats IC + 8 Burpees + 7 Squats, etc…down to 1 Squat. End with 10! Burpees. Recover. 

    Mosey up a level. Rinse and repeat the 7 one-minute exercises 

    Slaughter Set Two: WWIIs & LBCs – 10 WWIIs SC + 9 LBCs IC, etc…down to 1 LBC. End with 10 WWIIs. Recover.

    Mosey up a level. Rinse and repeat the 7 one-minute exercises. 

    Mosey to the Shovel Flag

    Slaughter Set Three: 8 Count Body Builders & Monkey Humpers – 10 8 Count BB OMC + 9 Monkey Humpers IC, etc…down to 1 Monkey Humper. Recover. End with 10 Body Builders. Recover. 

    Blimps – six reps of the following exercises: Burpees OYO, LBCs IC, Iron Mikes IC, Merkins SC, Plank Jacks SC, Side Straddle Hop IC

    Ran a total 1.6 miles 


    Count-a-rama, Name-a-rama

    Matthew 4:18-22 The First Disciples

    One day as Jesus was walking along the shore of the Sea of Galilee, he saw two brothers—Simon, also called Peter, and Andrew—throwing a net into the water, for they fished for a living. Jesus called out to them, “Come, follow me, and I will show you how to fish for people!” And they left their nets at once and followed him.

    A little farther up the shore he saw two other brothers, James and John, sitting in a boat with their father, Zebedee, repairing their nets. And he called them to come, too. They immediately followed him, leaving the boat and their father behind.

    Three things this message tells us:

    • Follow Jesus
    • Allow Jesus to change us
    • Leave behind something we have trusted in the past


    Running Q starts Monday morning at Creekside Elementary in North Suffolk

    Run Ranger Run – Quad P for February. Sign up and input info in the Run Ranger Run website. 

    2nd F is Thursday Feb 6 at the Farmhouse

    F3 Hampton Roads