Category: Quacken

Abe Vigodas

Cherry Pickers IC

Flamingos

Little This, That, These, Those – Shoulder Stretching

Michael Phelps

Baby Arm Circles IC

Tempo Merkins IC

Mountain Climbers IC

The Thang: FALCON Tribute

14 SSH IC

4 Rounds:

F – Flying Squirrels (026 reps)

A – American Hammers (026 reps)

L – Lunges (026 reps)

C – Curls (026 reps)

O – One Lap (lap around the church)

N – No Cheat Merkins (026 reps)

Mary:

No

Announcements:

Hardship Hill on 5/27/2024

COT:
I read to the PAX about the sad day that Jason Richards passed away at an F3 workout. I read about his love for his family of four children and a wife who is fighting cancer. I read about the dedication to his community and to youth sports especially the Jr. Football Program. Reading about this man and the circumstances of his life at the time of his death leaves me thinking why. Why God, would you take this man now when his family needs him and he is making a positive difference in his community? God only knows why. I’ve seen the goodness of God in my life. I read about it in scripture. I experience it in my salvation. When circumstances in life cause me to question God, “why?” I have to remind myself of God’s goodness. I come to him and prayer and struggle with trials and injustices. In those times God’s spirit helps me to walk by faith and know that God is working out all things for the good of those who love him.

THE THANG:
CMU workout using Tabatha timer. Six CMU exercises for 45 seconds each then 10 seconds rest.
1. OH Press
2. Curls
3. Decline Merkins
4. Flutter Kicks while pressing the CMU
5. Squats
6. Rows
Travel to 1st set of stairs – go up and down stairs 5 times with CMU.
Repeat CMU exercises.
Travel to 2nd set of stairs – go up and down stairs 5 times with CMU.

MARY:
no
ANNOUNCEMENTS:
none
COT:
Coming off the GTE this past weekend, I wanted to share with Skid Murse about the event and specifically the most emotional and inspiring moment of the weekend for me. It was of course the log carry. I was in Blue Platoon and the log evolution was a terrible struggle. I was under the log for awhile, then with a sandbag, switching like this for sometime. Occasionally I had a break with no weight. The log beat us down pretty quickly and the cadre took two of our three sandbags away. Spellcheck was platoon leader. He gave me a break from the log and I got the remaining sandbag and the flag to carry for the rest of the evolution. The remainder of the the platoon (18 guys) were under the log. We inched on, and the cadre told us we had 1.2 miles to the destination. Then a few minutes later, like angels descending, Red Platoon with their red headlamps began pouring down onto Neyland Drive and rescued Blue from our burden. I get choked up thinking about it. Red Platoon had already finished their log carry and was given the choice to come back for us or not. They didn’t hesitate to come back for their brothers. Red perfectly demonstrated the F3 Credo “Leave no man behind, and leave no man where you find him.” It was awesome!