Weather: It was 71 with a waning crescent moon
The Parking lot kept filing up here at NBP, always a great sight to see on the weekday workouts!!
There was concern over the amount of notes YHC had with him.
Disclaimer and Core Principles were shared.
- Complimentary (Free)
- Outside rain/shine
- Rotates with members taking the ‘Q’
- Ends in Circle of Trust (COT)
- Studs (Men Only)
Then it was off for a Mozi which included:
- -High Knees
- -Butt Kickers
- -Karaoke
Then a quick warmup as the Tower awaited us!!
Warmup included:
- SSH X 10
- Half SSH X12
- Strawberry Pickers X 10
- Imperial Walkers X 10
The Thang
To the Tower!!
This was called Paula Abdul:
It consists of:
We take–2 steps forward
We take–1 step back
We come together
The PAX were to run up 2 levels of stairs to a landing do an exercise and then come down 1, go back up 2, then back down 1 until we all made it up to the 6th level and back down. The PAX wanted all 4 exercises at each landing to ramp up the workout. The 4 exercises were as follow
- Al gore’s X 15
- Half SSH X 15
- LBCF’s X 15
- Squats X 15
We wasted no time and got right into it, passing each other on the stairs as some headed up and others ere heading down, it was a fun but painful beatdown. There was little mumble chatter just a lot of heavy breathing and sweating!! In our walk with God we have to keep pressing forward like it says in Philippians 3:14–I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.
Keep Moving forward as we did today even after we took a step backwards. Thank you for this Gift of F3 and the opportunity to Q!!!
- Prayer request:
For Limelight’s injury to his knee
- Announcements:
Sup and Run 5k is next weekend the 19th at Nathan Benderson Park, Encouraged to sign up only 59 spots left. Let’s get a great showing for this event!!
Backdraft