February 12, 2018

Winter Olympics MindMelt

Morg, Uncategorized, Weekday

THE SCENE:  THE MORG!  It was cold and it was VERY windy…….temp was mid 20s…….(I think)
F3 WELCOME & DISCLAIMER

  • Welcome: I am not a professional
  • You are participating at your own risk
  • You are responsible for your own wellbeing
  • You are here voluntarily, I am not being paid, and you are not paying to be here
  • Know your limits and do the best you can, all exercises can be modified and are only suggestions.

WARM-O-RAMA:

  • Arm Circles IC x 10 (front and back) (in honor of Michael Phelps when he warmed up)
  • Morroccan Night Club IC x 50 (yep feel the burn)
  • Bulgarian Ballbusters IC x10 (each leg)
  • Overhead Claps IC x 50 (burn baby burn) (when you win, you celebrate the victory by clapping!)
  • Turkish Getups OYO x 10 (Q did an admittedly horrible job explaining these – for the correct way to do this awesome exercise, go here:  https://www.youtube.com/watch?v=-_zTytmHM94

THA-THANG:

 


The theme of the workout was the Olympics .  Since the Winter Olympics is in full force, Q thought let’s do a spin on an Olympics workout.   (Warm up was 5 exercises which equates to the number of rings in the Olympics logo).

  • CIRCUIT #1
  • BLIMP  – Q had read that due to the age and time and we live in and due (most likely) to the location of the 2018 Winter Olympics (South Korea), the Olympic Committee has a surveillance BLIMP (aka DRONE) monitoring activities.  (Note – 5 exercises)
    • Burpees OYO x 5
    • Lunges OYO x 10 (each leg)
    • Imperial Walkers IC x15
    • Merkins IC x 10
    • Plank Jacks IC x 10
  • CIRCUIT #2
  • CLIMB – in order to make to the Olympics, athletes have to climb & overcome many obstacles and hurdles (Note – 5 exercises)
    • Crab Dips IC x 5
    • Lunges OYO x 10 (each leg)
    • Imperial Walkers IC x 15
    • Mountain Climbers IC x 10
    • Burpees OYO x 5

 

  • MOSEY
  • CIRCUIT #3
  • HAPPY JACKS – when victory is obtained, the victor and the cheering fans are quite happy!
    • 5 SSH IC then 2 jump squats x 5
  • LONGER MOSEY with side shuffles, backwards mosey, high knees and lunge walks all thrown in for good measure

OMAHA to mini CIRCUIT #4

  1. Each PAX took turns around the circle completing 5 Overhead Presses with the CMU while other PAX members did a lot of squats
  2. Each PAX took turns completing 10 Overhead Presses with the CMU while other PAX members held plank.  Q led alternating 1 arm planks as well as elbow planks.

MARY:

(Note – 5 exercises)

  • American Hammers IC x 10 (U-S-A) 
  • Flutter Kicks IC x 10 (in honor of swimming)
  • Hello Dollys IC x 10 (in honor of U-S-A)
  • Rosalitas IC x 10
  • Freddie Mercurys IC x 10 (in honor of cycling)

So then, QIC realized we had some extra time so we did some more Mary!

Dealer’s choice time

  • Catalina Wine Mixers IC x 20 (led by Granola)
  • Low Country Crab IC x 10 (led by Rabbit because it seemed to go with the CWM)
  • Little Baby Flutter Crunches x 20 (led by Moana)
  • Baby Makers x 20 (led by Phat Pat)
  • Pickle Pounders x 20 (led by Rabbit)

T-Claps to Granola, Moana and Phat Pat for your awesome Q skills during Mary

COUNT-OFF & NAME-O-RAMA
15 PAX, no FNGs (Granola retains the ManeChain) Big Al, Houdini, Moana, Soulja Boy, Part Timer, Granola, Bootheel, Woodpecker, Orange Julius, Jasmine, Choker, Green Monster, Mr. Wonderful, Phat Pat, Rabbit 

CIRCLE OF TRUST/BOM:
Q had Olympics on the mind and talked about how these athletes spend months, years training for what seems like a split second moment / opportunity to strive for victory – for the gold medal, the pinnacle moment in their lives as some say and how when you think about that, it is a great testament to their commitment; however, we should not be living our lives for a split second pinnacle moment.  bible What counts is how we live our lives each daily. How are we living out our dash (the time between when we are born and when the Lord calls us home).  Let us think about and challenge ourselves to run towards Jesus all the time and get in our bibles and not only read them but study them so we can understand and live better for him.  Q thought about the song I often sing to my 2.0s “Read your bible, pray every day, pray every day, pray every day, oh Read your bible, pray every day and grow, grow, grow!)
MOLESKIN:
There are some great bible verses about running your race:

Isaiah 40:31 – But they that wait upon the LORD shall renew [their] strength; they shall mount up with wings as eagles; they shall run, and not be weary; [and] they shall walk, and not faint.

Hebrews 12:1-2 – Wherefore seeing we also are compassed about with so great a cloud of witnesses, let us lay aside every weight, and the sin which doth so easily beset [us], and let us run with patience the race that is set before us

Prayer Requests

Tea Party and Kate were involved in a car accident – Tea Party is having a hard time (he was driving)

Jasmine and his M need guidance for some hard life decisions

Dirty Deeds who recently lost his M

ANNOUNCEMENTS:
Phat Pat will be on Q Thursday

 

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