F3Lincolnton BigBang
23 PAX including 4 FNG’s a few Prodigal PAX returnees, and a bunch of incognitians posted for the Launch.
QIC: Clark
PAX: Clark, Goodwrench, MySharona, Gumby, Dutch, PigSkin, Cheetah, Sonar, Closer, Gillette, Shingle (Who I will refer to as Herpes Zosterfrom now on), Oldies, Diesel, Blaze, Squeaker, Ziplock, Dolph, Hightower
FNGs: Clubber (Matt Hord), PunchBug (Jeff Taylor), Dinger (Tracy Ballard), Granola (Brian Crisson)
The Thang:
COP – Church Parking Lot–All exercises in 4-Count Cadence:
· ‘Mercans – Cheetah demonstrates Cadence henceforth referred to simply as “IC” or with an “x”
· SSH x25
· Imperial Squat Walkers x15 (This was a new one for some of our visiting PAX)
· Little Arm Circles x20 each Forward and Back
· High Knees x20
· Squat x15
Mosey over to the Park and continue what seems like the world’s longest warmup. PAX makes sure to let the Q know that this is more warmup than ever. Trust your Q, this is an introduction to F3 for the FNGs.
· ‘Mercans x10
· Flutter Kicks x25
· Mountain Climbers x20
· LBC x20
· ‘Mercans x10
· Freddie Mercury x20
Mosey to field
Ark-Loader
· Bear crawl across and Mosey back (plank)
· Crab walk over and Mosey back (plank)
· Dragonwalk across the field (halfway…not trying to kill anybody here…yet)
Mosey to Hill
· Lunge walk up hill, Mosey back down
· Incline Merkins – 10 IC
· Bear Crawl up the hill, Mosey back down
· Decline Merkins – 10 IC
· Quadraphilia up the hill, Mosey back down, Repeato
Mosey to Lower Parking Lot — find a line:
· Ski hops side to side – 30 seconds
· LBC – 20 IC
· Ski hops front and back – 30 seconds
· LBC – 20 IC
Field Work – Place cones at 10, 20, 30, and 40 yards. Beginning at the goal line, run to cone 1, 2, 3, 4 mosey back and repeato until Q calls time of the following:
5 minute AMRAP Circuit 1: Legs
· 1st cone 10 lunges in place
· 2nd cone 5 burpees
· 3rd cone 10 squats
· 4th cone 5 burpees
5 minute AMRAP Circuit 2: Abs
· 1st cone 10 Big Boy Situps
· 2nd cone 10 Russian twist (count only one side)
· 3rd cone 10 Homer to Marge to Mr. Burns (count only one side)
· 4th cone 30 C-LBC
Mosey back up to the church where the shovel flag is planted. MySharona(?) calls out plank ups while we wait for the sixes. I guess at 63 years young planking just isn’t good enough…#OldManStrong
Shovel Flag Presentation (~90 seconds) Flag care given to Streak for the week.
COP –
10 slow count ‘mericans
…and we are out of time
COT
Ball of Man
Reflection
Tomorrow is Mothers Day, so even though this isn’t FiA, we are reading about Proverbs 31. Q reads the last few verses but insists on posting the entire section in the backblast. Pay attention at the end, and at the end you may realize that you are married to a Proverbs 31 woman…let her know this tomorrow.
Hymn to a Good Wife
10-31 A good woman is hard to find,
and worth far more than diamonds.
Her husband trusts her without reserve,
and never has reason to regret it.
Never spiteful, she treats him generously
all her life long.
She shops around for the best yarns and cottons,
and enjoys knitting and sewing.
She’s like a trading ship that sails to faraway places
and brings back exotic surprises.
She’s up before dawn, preparing breakfast
for her family and organizing her day.
She looks over a field and buys it,
then, with money she’s put aside, plants a garden.
First thing in the morning, she dresses for work,
rolls up her sleeves, eager to get started.
She senses the worth of her work,
is in no hurry to call it quits for the day.
She’s skilled in the crafts of home and hearth,
diligent in homemaking.
She’s quick to assist anyone in need,
reaches out to help the poor.
She doesn’t worry about her family when it snows;
their winter clothes are all mended and ready to wear.
She makes her own clothing,
and dresses in colorful linens and silks.
Her husband is greatly respected
when he deliberates with the city fathers.
She designs gowns and sells them,
brings the sweaters she knits to the dress shops.
Her clothes are well-made and elegant,
and she always faces tomorrow with a smile.
When she speaks she has something worthwhile to say,
and she always says it kindly.
She keeps an eye on everyone in her household,
and keeps them all busy and productive.
Her children respect and bless her;
her husband joins in with words of praise:
“Many women have done wonderful things,
but you’ve outclassed them all!”
Charm can mislead and beauty soon fades.
The woman to be admired and praised
is the woman who lives in the Fear-of-God.
Give her everything she deserves!
Festoon her life with praises!-The Message
Moleskin
- Big shout out to the visiting PAX that joined us today for the launch #GiveItAway
- Solid efforts from everyone this morning, especially our FNG’s. When you leave your breakfast on the field…I guess you kinda can’t say that you left nothing out there, but these FNG’s put 100% effort out there. I am 100% sure they will be back
- We do still need a Q for next week and also for June 4th. Step up!
- Several PAX asked if the warmup was over. While this is usually joking around, this time I think the PAX was giving the Q hell for the extra long warm-up.
- Many other comments included above, and I’m sure I missed a bunch as well.