November 2, 2020

Oneder VQ

THE SCENE:
A brisk 32 degrees in the gloom. We had 2 for pre-run & Boudreaux showed up in a T-shirt & shorts…Respect! I arrived early with a stolen piece of sidewalk chalk from my son. Tha-thang could get confusing so I wanted to lay it out for us visual learners.

F3 WELCOME & DISCLAIMER

Complete

WARM-O-RAMA:

  • 6 Motivators IC
  • 10 Daisy Pickers IC
  • 10 Imperial Walkers IC
  • 10 Hillbilly’s IC
  • 10 Arm Circles Forward & Back IC

Mosey to the first street light. This is where I had our workout written out.

THA-THANG:
Round 1: 5 sets of BLIMPS.

  • 5 Burpees
  • 10 Lunges (2 is 1)
  • 15 Imperial Walkers (2 is 1)
  • 20 Merkins (hand release because it’s No Hands November)
  • 25 Plank Jacks
  • 30 Squats

Run two light poles & hold plank until All In. Total of 5 rounds throughout 10 light poles.

Round 2: CMU work

  • Overhead Presses 20 OYO
  • Upright Rows 20 OYO
  • Kettlebell Swings 20 OYO
  • Curls for the Girls 20 OYO

Mosey around the parking lot. Rinse & Repeat with 15 reps of each exercise OYO.

Round 3: Wall work

  • Step ups 20 OYO (1 is 1)
  • Dips 20 OYO

Rinse & Repeat

MARY:

  • 10 Flutter Kicks IC
  • 10 Freddy Mercury’s IC
  • 25 LBCs IC
  • 10 Jane Fonda’s each leg IC
  • 10 Pickle Pounders IC (double time…apparently I was feeling it!)

COUNT-OFF & NAME-O-RAMA:
13 PAX, 1 FNG (Bonds)

CIRCLE OF TRUST/BOM:
Philippians 4:6-7

“The Lord is at hand, do not be anxious about anything but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.”

There is a lot to unpack there, but for me it comes back to God is in control. He has a perfect plan and there is nothing we can do to interfere with that. So why worry?

Paul wrote these words from prison. He didn’t know what his fate would be. There was a good chance that he could have been executed. He shares his thoughts on that in the first chapter of the book.

Philippians 1:21

“To me, to live is Christ, and to die is gain.”

Paul was okay with dying because his salvation is guaranteed, as is ours if we are followers of Christ. He also knew that if he were to live that God wasn’t finished with him. He was committed to spreading the gospel until his final breath.

I aspire to have that attitude, especially during our current situation.

Prayed for Redlight’s family, Nature Boy’s family & Boudreaux’s brother.

MOLESKIN:

Holy crap, Q’ing is so much fun! I encourage all of y’all to try it if you haven’t yet. Preparation is key. Reach out to vets for feedback on the plan. Rocket Launcher & Hitch were extremely helpful throughout this process.  I started planning this workout as soon a Boudreaux reached out. All the PAX pushed themselves really hard this morning which inspired me to keep pushing.

It was said several times today that I had Q’drenaline, and they were right. It is exciting and I’ll be doing it again.

Also, Hand Release Merkins SUCK! The plan was to do regular Merkins but the November Challenge came out yesterday so I modified. I did a dry run of this work out last week and there was a big difference in the BLIMPS rounds with HR Merkins.

ANNOUNCEMENTS:
KOTB tomorrow. Post & represent! Spirit Stick is on Q at Six Wicket. Roots is on Q at Blazing Saddle.

QIC:
Oneder
Workout Date:
11-02-2020