POST #76 – Saturday, July 13, 2019 – Raptor’s Den Launch
AO: The Raptor's Den
When: 07/13/2019
PAX:
Number of Pax: 10
Pax Names:
Dr. Evil, Skinner, Mayflower, Watts, Frog Legs, Brick, Mr. Ed, Burns, Coat Factory
Number of FNGS: 0
FNG Names: N/A
QIC: Mini Me
Introduction
Today is the official launch of The Raptor’s Den – our 3rd AO!
Warm-O-Rama
“Workouts are FREE” – SSH x25 (IC)
“Open to ALL MEN” – TAPPY TAPS x12 (IC)
“OUTDOORS, rain or shine” – SIDE SHUFFLE (Down & Back)
“Led in ROTATING FASHION” – FRANKENSTEIN WALK/BUTT KICKERS
“End with a CIRCLE OF TRUST” – ARM CIRCLES x8 (Each direction – IC)
Mosey to the track for…
The Thang
Run 2 miles on the track at Geneva Middle School North. After each lap, complete the exercises as follows:
AFTER LAP 1: 50 COUPON PRESSES + 50 COUPON ROWS
AFTER LAP 2: 50 LBCs + 50 BOBBY HURLEYs,
AFTER LAP 3: BEAR CRAWL LENGTH OF BLEACHERS, ZOMBIE WALK BACK
AFTER LAP 4: 50 SQUATS + 50 MERKINS
AFTER LAP 5: 50 SHOULDER-TAP PLANKS (L+R=2) + 50 COUPON CURLS
AFTER LAP 6: 50 MOUNTAIN CLIMBERS + 50 OVERHEAD CLAPS
AFTER LAP 7: 50 BOX JUMPS + 50 DIPS
AFTER LAP 8: AYG ACROSS THE FIELD & BACK
Finally, Dr. Evil inspired us to do one extra AYG across the field & back.
6MoM: 20 HEEL TOUCHES; HOLD PLANK FOR CoT (time ran out on us!)
Circle of Trust
CoT: This is our 3rd official AO. We will be adjusting our weekly schedule as we continue to grow and expand. Please remember that the purpose of F3 is to build leaders in our community. One easy way to grow your leadership skills is to step up and take a Q. It won’t be long until we have overlapping workouts and we will need as many Q’s as possible. Anyone here that has Q’d before is more than willing to help you, if you need. There are a ton of internet resources to explore to get ideas, too. Our impact on each other is only limited by our fears of stepping forward. But Fear is not one of the 3 F’s. So take that step, and remember: Iron Sharpens Iron.
PRAYER: Dear Almighty Father, we are grateful to be together this morning to celebrate the opening of our next AO and to exercise the bodies you have given us, each unique in its own abilities and weaknesses. We ask for your guidance in our lives and your presence in this imperfect world. Please provide hope and peace to those that are looking for comfort, especially those that are sick, injured, addicted, or struggling (especially the South Bend family that is grieving the sudden loss of their little girl). We also lift up our private prayers to you. Forgive us for our sins. In Your blessed name we pray, Amen.
Naked Man Moleskin
That was a rough workout! It may have been a bit too ambitious, but as they say, we don’t get up for easy. Mumblechatter was quickly struck down as the laps/reps added up, but still some solid laughs and encouragements were overheard. I’m grateful for all that posted. See you all Monday for Run Club with Coat Factory on Q. 9/10 for Coffeeteria @ Panera, where we had a discussion on music, the difference between creating things the old fashioned way vs. with new tech, and, of course, the family news.
