5 Pax joined YHC on a beautiful Monday morning! YHC noticed there was not anyone signed up to Q so I looked back in the archives to find a workout that I had done during COVID. FYI – Zamboni always has a file of laminated workouts in his Tesla just in case they are needed. #preparedness
Welcome to F3 – Fitness, Fellowship and Faith, Disclaimer was read and we were off on a mosey stopping in route for Warmara activity – Side Straddle Hops, Imperial Walkers, Bear climbers, Burpees, arm circles forward and back and a bull shark, lunge walk across the bridge to arrive at the David Ray gift to F3 HardNocs the pull-up bars on the trail.
YHC gave instructions on the PT Pyramid. Pax will perform 1 Pull-up, 2 Merkins, 5 Big Boy sit-ups. Going up the pyramid to 10 pull-ups, 20 Merkins, 50 Big Boy sit-ups and then back down the pyramid accordingly. I mentioned a quote that I had seen on Twitter recently “the enemy thanks you for not giving 100% today” which was by JP Dinnel, Navy Seal Sniper. He had this message on the wall of their make shift gym in Iraq. Pretty powerful and the Pax proceeded to get after it! At the top of the Pyramid we decided to shift to squats as the big boys were a challenge (especially for those doing them on the gravel path #roadrash) and a bit of time suck. We made it back down to 8 pull-ups, 16 Merkins and 40 Squats and we needed to mosey back for the COT.
At COT, YHC went over this months Q point
- The HIM preaches what he Practices
- Correction requires Courage
- Correction requires love
- A coach is someone who can give correction without causing resentment. – John Wooden
If a brother or sister sins go and point out their fault, just between the two of you. If they listen to you, you have won them over.
Announcements- Trinity could use support on Friday’s 0600-0700.
Prayers for Heisenberg and Colin Jager healing, for God to give Pax courage to provide correction with love to our brothers when needed and for knowledge of HIS will and the power to carry it out this week.
Pledge of allegiance and sweaty pic to finish!