Sonar takes on his first Q in quite a while. It was just like riding a bike…with a broken chain…
WARMUP
15 IC SSH
15 IC Mountain Climbers
10 IC Merkins
10 IC Cotton Pickers
10 IC Tony Hawks
10 IC Squats
THE THANG
Mosey to track via the side entrance and back around to bleachers
3-minute drill
- Box jumps up the bleachers
- 10 calf raises at the top
- Burpee on each step on way down
Mosey to Quadrophelia hill
3-minute drill
- Bear Crawl up
- Crawl Bear down
Mosey back to track
ELEVENS
- 100m run followed by 11 combined reps of 2 exercises
- Begin with 10 ‘merkins and 1 squat, 100m run, 9 ‘merkins and 2 squats, 100m run… continue until 1 ‘merkin and 10 squats. During each round, hold the final squat in the low position until the rest period.
Balls to the wall – 1 minute
Wall sits for 2 minutes, 1st minute with air presses
6MOM
15 IC LBCs
10 IC Peter Parkers
10 IC Dr. Ws
45 sec Mason Twist
REFLECTION:
Luke 15: 25-32 The Parable of the Prodigal Son
25 “Now his older son was in the field, and as he came and drew near to the house, he heard music and dancing.
26 And he called one of the servants and asked what these things meant.
27 And he said to him, ‘Your brother has come, and your father has killed the fattened calf, because he has received him back safe and sound.’
28 But he was angry and refused to go in. His father came out and entreated him,
29 but he answered his father, ‘Look, these many years I have served you, and I never disobeyed your command, yet you never gave me a young goat, that I might celebrate with my friends.
30 But when this son of yours came, who has devoured your property with prostitutes, you killed the fattened calf for him!’
31 And he said to him, ‘Son, you are always with me, and all that is mine is yours.
32 It was fitting to celebrate and be glad, for this your brother was dead, and is alive; he was lost, and is found.’”
This past week marked 9 years since my father's passing. Back in May of 2015, I posted a reflection after a Q near what would have been his 70th birthday. Feel free to read it here. Not much has changed about what this parable means to me when I think of my dad.
MOLESKIN
– Nice to be back at the helm. Felt like it had been an eternity. Travel schedule has been wreaking havoc on my workouts.
– Nice efforts from all today.
– Workout was almost an exact replica of one from January 2015 but only one of today's attendees (Ziplock) was there to witness that one so it was new to everyone else. (ok, many of my Q have bleachers, elevens and Dr Ws – so what?)
– Methinks a couple of our newer PAX are ready to take on Q duties. I won't mention any names. You know who you are.
– Hoping Closer's ankle is in the mend. Missed you, brother.
– Thanks to those (who will remain unnamed) who elected to travel at the back of the pack while running in order to spare their brothers from what was happening back there…
…and on a similar note – broccoli should be consumed in moderation on the days before a workout.
– as always, it is truly a honor to be given the opporunity to lead and a privilege just to be a part of this thing called F3