Deflator, in town for a meeting and officially downrange (wait – didn’t he JUST leave?!?!?) held Q for a classic, old school beatdown that we all remember (again – didn’t he JUST leave?!?!?) The eternally reliable Dreamliner posted as well and we were off.
Warm – SSH x33, Arm Circles x20F X20R, Merkin x10, Helo x15, Burpee x10
Mosey two laps around lake, stopping at halfway points and perform Handclap Merkin x15 each time.
Mosey to Flower Planter and perform Al Gore Shuffle – two laps around shuffling sideways in Al Gore pose, perform Burpees x5, and repeat-o 3 more times (twice in each direction for an even burn).
Lazy Dora (no, it wasn’t at all) – Perform the following sets, where first exercise is the counting exercise (total reps split between partners) and the second exercise is what the other guy is doing while the first one does the counting exercise.
X50 Leg Lifts while partner does Hello Dollies
X100 Dips – Dip Hold
X150 Merkins – Hold plank on forearms
x200 LBC – 6″
x250 Squats – Wall Sit
X300 SSH – Lunges
Slowsy to the Flags, perform Crunchy Frogs x20 and 100 Situp Challenge.
Count, Name, COT: we talked about a recent bible reading with a focus on “My grace is sufficient for you, for my power is made perfect in weakness.”
Corinthians 12:7-10 “So to keep me from becoming conceited because of the surpassing greatness of the revelations, a thorn was given me in the flesh, a messenger of Satan to harass me, to keep me from becoming conceited. 8 Three times I pleaded with the Lord about this, that it should leave me. 9 But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly of my weaknesses, so that the power of Christ may rest upon me.10 For the sake of Christ, then, I am content with weaknesses, insults, hardships, persecutions, and calamities. For when I am weak, then I am strong.
NMM –
No surprise Dreamliner was there – always a great HIM to share a beatdown with. Thanks, Brother!
The Merkin-Plank combo smoked us both. That was tough.
YHC had to use Dunkin Donuts before the workout. One of these days they will catch on. Keep spending money there!
YHC is trying to Q in three locations (Hampton Roads, Arlington, Calvert County) in three days. The latter location is my new home and it will be an unofficial, OTB F3 workout that looks alot like a F3 workout. I am linked up with the F3 The Capital region and hope to grow this into a new AO. Wish me luck!