Julius’ VQ KB

Event Date

Jul 14, 2017


 

 

DISCLAIMER

 

WARMUP:

R over L stretch

L over R stretch

20 SSH IC

10 Cotton Pickers IC

Grab bells and head down to track

 

THA THANG: (trying to keep slow cadences)

20 KB Goblet squats IC

15 single arm curls OYO each side

15 Lawn Mower Pulls IC each side

KB lunges 40yds

coming back 40yds: 10yds Figure 8's, 10yds knee highs, 5 burpees

repeato until back

15 KB Copperhead Goblet Squats IC

15 KB Skull crushers IC

15 KB press IC (lying down)

15 KB deadlift IC

15 KB air press IC

20 Russian-style KB swing OYO

10 decline Merkins IC toes on KB

20 calf raises OYO each side (for some reason everyone needed a demo. Sha-Pow!)

10 Lawn Mower Pulls IC each side

10(?) LBC IC (Clubber)

Back to the launch pad

 

MARY:

10 Dolly Partons IC

10 Box Cutters IC

10 American Hammer IC

 

REFLECTION:

Isaiah 41:10 "So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand."

Proverbs 3:5-6 "Trust in the LORD with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight."

Joshua 1:9 "Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the LORD your God will be with you wherever you go."

 We all go through times where we might need to be reminded that God is there beside us. He has a plan, and if we can slow down and listen it may be easier to understand what that plan is. Trust in the Lord. Also, lean on your F3 brothers in time of need.  We are here for  one another. 

 

MOLESKIN:

*Lots of chatter/heckling at my first Q. Trying to throw off cadences. I guess that's what happens when it takes so long to get around to your first Q.

*Zippy made it known that he likes it both ways. Not exactly sure what he was referring to. 

 

Thanks to those (Zipty) that pushed me to VQ.  There was a good turnout today, and I am honored to have led us to become better and stronger men. .