February 15th, 2019 By Walt Bundy

17 strong including 1 not so FNG (believe he said that he had been posting at The Highlands) showed up at the DawgHouse in the gloom for a little meet and greet and to find out exactly what the Q was whipping up in his laboratory.

Disclaimer!

Warmup:

• Indian Run (no penalty) from meeting spot large loop into tennis courts
• Hill Billy x 10
• SSH x 20
• Lateral Split Squats (new exercise) x 10
• Arm Circles
• Michael Phelps

The Thang:

Partner up for 5 rounds of exercises! P1 retrieve block from baseball field press-box area, P2 lap inside tennis courts and plank jack until P1 returns.

1. P1 timer – “Block Buster” x 5 (Combo with cinder block of Burpee to Skull Buster) P2 – WWII and RBC (alternate) – 4 sets
2. P1 timer – Lap inside tennis court P2 – Pull Ups – 3 sets
3. “Leap Frog Merkins” (P1 will leap side ways over P2 in Merkin down position, P1 into Merkin down position P2 leap side ways over P1) repeat from court 1 to court 3
4. P1 timer – Lap inside tennis court P2 – Curls with block – 3 sets
5. “Prank” (Combo plank and chest press) P1 Plank position P2 lies on back holding P1 by ankles and presses from chest (alternate) x 10,15,20

P2 return block to press-box area, P1 lap inside tennis court and plank until P2 returns.

Praises/Prayer Requests:

• Remember the families and the community of Parkland and the tragedy that took place.
• Unspoken
• Praise for our M’s as we just celebrated Valentine’s Day.

Announcements:

• Saturday 6:00am Dorton Park – Afton Fun Run followed by Beatdown at 7:00am
• Saturday 6:00am Harrisburg Park – Bull Run followed by Beatdown at 7:00am
• Saturday 8:15am Rocky River Coffee – F3 Fellowship
• Saturday 9:00am – Harrisburg Food Pantry move

Moleskin:

Pax I would like to thank you all for playing along today as I tried to mix it up a little by putting a few exercises that we all know and love (to hate) in combinations the we might not usually see them together.

As promised here is the verse from the bible that the QIC attempted to paraphrase this morning. John 1:1-3 “In the beginning was Word and the word was God and with God, and the word was God. He was in the beginning. All things come into being by Him, and apart from Him nothing cam into being that has come into being.”

The one constant that has and always will be is God. When we find ourselves struggling or going through the valleys of life we can always cling to the one constant, God.

Just as we discipline ourselves to come out on a weekly basis to keep our physical bodies in shape it is just as important (I would argue even more so) to dripline ourselves to maintain our spiritual bodies. I Timothy 4;8 “for bodily discipline is only of little profit, but godliness is profitable for all things, since it holds promise for the present life and also for life to come.” (Thanks Talladega)         QIC challenged PAX to carve out time to spend in prayer and bible study each day just as we do for physical training to maintain our spiritual training and relationship with God.

 

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