Chilly morning, a crisp 45*. There was some small talk and complaints from the Q that he still has yet to receive any brownies from Brownie.
Super quick disclaimer that clearly met all the requirements followed by an immediate mosey to the shelter.
Ready. Set. Go!
After a mosey to the shelter, the PAX felt right at home since we were just there on Tuesday. 1 quick round of Weed Pickers followed by:
5 Slow Squats (3 count down)
SSH for the 6 (you will begin to see a pattern)
Rinse and Repeat.
#1 – Burpee Mile – To the Field!
Mosey to the field for the Main Fun. A quick pause for instruction to introduce the Burpee Mile:
At each corner of the field, PAX will do 3 burpees, 6, 9, then 12. Since that’s too easy for some, Q demanded Side Straddle Hops for the 6
We did 2 full laps for 60 Burpees
#2 – On the Baseline (wide side)
PAX lined up on the base line. Grab a partner (no, not that way).
1 Partner runs the width of the field forward; reverse run on the way back to the baseline. The other partner exercises. Flap Jack.
PAX earned a 10 count for recovery
#3 – Lt. Dans
To give the PAX some rest for their legs, Q led Lt. Dans from one side of the field to the other. 1 Squat; 4 lunges. 2 Squat; 8 lunges etc.
#4 – Ultimate Merkins
Once arriving fully rested on the far wide end of the field, Q called for the “Ultimate Merkin”.
Wide + Regular + Diamond = 1 rep
Q requested 3 volunteers, the PAX was jumping up and down to help so the Q voluntold Speedo, TarHeel, and Laces to lead 3 rounds, 10 full reps a piece
PAX did 2 rounds, 10 reps each but due to time constraints (and 3 rounds didn’t seem possible) “let’s go”.
#5 – Burpee Mile part 2
PAX was having so much fun at this point. There was even discussion of extending the workout time to 60 minutes, but alas, we committed to only 45
At each corner of the field, PAX will do 3 burpees, 6, 9, then 12.
Q still demanded Side Straddle Hops for the 6.
We did 2 full laps (3,6,9, and 12 followed by a reverse of 9,6,3). 48 more Burpees
#6 – Back to the Baseline / Grab Bag
Q called everyone to the wide side of the field again. I encouraged that this would be super easy and a nice relaxing “mosey to the finish”. On the baseline:
Q calls the exercise and we don’t stop until the Q changes.
We did a “grab bag” of some fan favorites (Bonnie Blairs, squats, sprints, lunges, merkins, etc.)
For the last 2 minutes we did 1 minute of SSH and you guessed it – 1 minute of Burpees.
Q called “back to the flag” and the PAX was quiet, clearly sad the fun was over.
Quiet group this morning. I’m guessing everyone was just depressed the beatdown ended.
Tebow gave a reminder that the site Q position is still open and reminded the PAX again what great pay / benefits are included.
I prayed for these men that they would be pillars of holy meekness and anointed fathers in the lives of their loved ones.
I’m always impressed and grateful for these gentlemen. Seeing them encourage and support others around them is such a joy. Though not easy, I only saw PAX encouraging their follow F3 members and joy began to grow as the workout progressed. What a treat it is to surround myself with such men. I pray for each of you and you’re often on my heart and mind.