With the knee in recovery, YHC stuck with the “If you can’t do it, don’t Q it” motto with one caveat, PAX were allowed to traverse at their speed of choice during AMRAPS.
Our non-organic friend for the morning was single 25 lb. dumbbell that the PAX each took turns carrying.
20 good morning – In cadence (IC)
20 imperial walkers – IC
40 shoulder circles (forward, backward, above head, above head reverse x10) – IC
Maneuver to big tree with bench.
AMRAP #1: 20 dips at tree, run/jog/walk to curb in middle of parking lot, 20 merkins, return to tree, shoulder tap equal to round. Repeatdo for 10 minutes.
Maneuver to front of school.
AMRAP #2: 50 LBCs, bear crawl 1/2 of length, 25 leg lifts, bear crawl back. Repeatdo for 10 minutes.
Maneuver to parking lot.
AMRAP #3: 15 burpees at speed bump, run/jog/walk to other speed bump, 20 Carolina dry docks, return. Repeatdo for 10 minutes. During AMRAP each PAX must take turn on curls.
Plank up. “5 merkins” called by every PAX while each PAX takes their turn in the middle of the circle with curls.
Circle of Trust:
Luke 10:25-37 English Standard Version (ESV)
The Parable of the Good Samaritan
25 And behold, a lawyer stood up to put him to the test, saying, “Teacher, what shall I do to inherit eternal life?” 26 He said to him, “What is written in the Law? How do you read it?” 27 And he answered, “You shall love the Lord your God with all your heart and with all your soul and with all your strength and with all your mind, and your neighbor as yourself.” 28 And he said to him, “You have answered correctly; do this, and you will live.”
29 But he, desiring to justify himself, said to Jesus, “And who is my neighbor?” 30 Jesus replied, “A man was going down from Jerusalem to Jericho, and he fell among robbers, who stripped him and beat him and departed, leaving him half dead. 31 Now by chance a priest was going down that road, and when he saw him he passed by on the other side. 32 So likewise a Levite, when he came to the place and saw him, passed by on the other side. 33 But a Samaritan, as he journeyed, came to where he was, and when he saw him, he had compassion. 34 He went to him and bound up his wounds, pouring on oil and wine. Then he set him on his own animal and brought him to an inn and took care of him. 35 And the next day he took out two denarii[a] and gave them to the innkeeper, saying, ‘Take care of him, and whatever more you spend, I will repay you when I come back.’ 36 Which of these three, do you think, proved to be a neighbor to the man who fell among the robbers?” 37 He said, “The one who showed him mercy.” And Jesus said to him, “You go, and do likewise.”
The Samaritan went above and beyond what was expected. He did not focus on the minimum.
Let’s not just say, “I’m praying for you.” Let us meet the need when we are able. Let God use you to meet that need.
Ball of Man (BOM)
F3 Hampton Roads 2018 Goals are here. https://drive.google.com/file/d/1FZ8D1nMGhRtymvzZMDKzH7rtQC8m-TMD/view?usp=sharing
Apr. 20-21: Colonial200 relay race. http://f3rva.org/2018/02/10/colonial200-pre-blast-2/
QuadP Monthly Challenges: February is flights of stairs.
Q Schedule: Just sign up. We can help you prepare.
F3 App (Google play or Apple App Store): This is the one-stop shop for all things F3 Hampton Roads. Download it. Get connected. (Note: Separate account from f3rva.org but the username and password can be the same
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