Date : 02/27/18
QIC Fluoride
The Pax: Hermes, Ollie, Cheddar Bo, Smokey, Jigglypuff, Tofu, Freebird, Netscape, Fluoride
Showed up at FWD with shovel flag in hand and time to plant it. Its a crisp morning, but thank God the rain has passed and we have a clear sky above. Someone pointed out the space station which passes directly overhead right at 5:45 to kick off our workout this morning. With temps in the 40’s 9 eager Pax are ready to get moving to stay warm so we head to the circle in front of the park to warm up.
Warm Up
- Good Mornings x 15
- SSH x 15
- Std. Merican x 15
- Plank Jack x 15
The Thang
- Hit the greenway and run to the Bridge.
- Peoples chair till all pax arrive.
- BTW with 10 count down the line.
- Run to McDonald Park, plank out till everyone arrives.
Partner up to complete the following series of exercises:
- Pullups or Burpees x 50
- WW2 sit ups x 100
- Std. Mericans x 150
- Squats x 200
- LBC x 250
- One partner runs the perimeter of the park while the other work on the exercises.
- Run back to the bridge for our treat of the morning “The Inverted Sunrise”
- BTW facing the sunrise x 60 count, running short of time.
- Run back to the flag for COT
- Total distance for the morning, 2.7 miles, a decent little run.
Mary
Have a nice Day
COT
Count off and Namorama
Announcements:
The Mule 6:30 AM at Chavis Park on the 10th of March
Prayer Requests:
Highliter’s Dad struggling with cancer, and the family.
Shank, and the family of the boy that committed suicide at greenhouse last week.
Grease Monkey’s mom dealing with cancer.
I shared the scripture, Hebrews 4:14-16 “14 Therefore, since we have a great high priest who has ascended into heaven,[a]Jesus the Son of God, let us hold firmly to the faith we profess. 15 For we do not have a high priest who is unable to empathize with our weaknesses, but we have one who has been tempted in every way, just as we are—yet he did not sin. 16 Let us then approach God’s throne of grace with confidence, so that we may receive mercy and find grace to help us in our time of need.
We don’t always know what we will have to face today or tomorrow, but when the crap hits the fan we can always trust God for the Mercy and Grace to help us in our time of desperate need. Put your trust in Him today or share it with someone in need.
As always its an awesome honor to be given the opportunity to lead these fine men this morning,
Fluoride