THE SCENE: Coolish, until the humidity hits.
F3 WELCOME & DISCLAIMER: Done and Done
WARM-O-RAMA:
SSH IC x25
Arm Circles each way IC x10ish
Cherry Pickers IC x5
Imperial Walkers IC x10
A little bit of this, a Little bit of that
THA-THANG:
Mosey up the hill to the Gresham Middle driveway for a modified DORA (started the workout with 3, so we changed to 20 reps of each exercise rather than partner work)
- First Station: GMS driveway exit
- V-ups
- Merkins
- Imperial Walkers
- Second Station: GMS car dropoff area
- Flutter Kicks 2 ct.
- Shoulder Taps 2 ct.
- Squats
- Third Station: Flagpole
- Hello Dollys 2 ct.
- Donkey Kicks
- Lunges 2 ct.
- Fourth Station: GMS Welcome Sign
- Big Boys
- Mountain Climbers 2 ct.
- Squat Jumps
- Make your way back down the DORA
Regulars at the Quacken were introduced to the 2nd favorite exercise (behind StarGazers) of The Equalizer: The Fellowship Mosey ™ back to the AO
MARY:
Peter Parkers IC x4
Hello Dollys IC x10
V-Ups IC x 10
LBCs x 25
Leg Climbers x10
COUNT-OFF & NAME-O-RAMA
4 HIMs; 0 FNGs
CIRCLE OF TRUST/BOM:
I started my journey to Fountain City this morning wanting to talk about patience. Patience has recently taken the forefront of my prayer life as I continue my dream of continuing my career in School Administration. However, as I listened to my daily devotional podcast on my trek down 140, 40, 640, and Broadway… I was struck by today’s reading from Genesis.
This whole week I have been reading/listening to the story of God’s covenant with Abraham. Today, I heard God speak to the Patriarch again, changing both his name and his wife’s name. It made me think about F3 in the fact that we give out nicknames to all of the HIMs who join us. Name changes are VERY significant in Scripture. From Abram → Abraham, Jacob → Israel, to Simon → Peter … We often give F3 names from a funny or embarrassing story, which leads to funny or embarrassing names, but most of the HIMs I have met have taken those names and made them their own. While the name changes aren’t as significant as those in Sacred Scripture, I like to think that they are significant to each of us and the PAX as a whole.
Let us use our own name changes from F3 to be leaders in our communities, jobs, and families, just like those in Scripture.
MOLESKIN:
Thank you all for welcoming me to your AO! It took me taking the Q of this OTB workout to actually get me there. I hope to join you on a Wednesday evening soon!