Q was 13 mins late…we'll get to that later. PAX Started on time and completed the following:

Michael Phelps ic x8

Abe Vigoda ic x8

Grass Pickers ic x8

Motivator

Monkey Humpers ic x20

Rifle carry 25yds

Thrusters ic x10

Rifle carry 25yds

Curls ic x10

Rifle carry 25yds

Alpos ic x10

Q Showed up at 4:43 and the 3 Quarter Workout began:

Rifle Carry to First Pavilion

4:45AM

LEGs

1 Sets – 5 mins

1. Deadlift: 13 in Candence (Cause Q was still screwing his head on straight)

2. Block Squat: 12 i

3. Forward Lunge with Block: 10 Each side

4. Power Jump -> Shuffle Back: 12

BREAK?:

1. LBCs – 25
2. Plank Hold – 1 min

ARMs:

3 Sets – 20 Mins

Michael Phelps – 10 in Cadence

1. Chest Press: 12 first Set, 12 Second Set, 16 last Seet

2. Skull Crushers: 12 first set, 12 second set,

3. His is Worthy Curls: 6 in Cadence 8 Count (It’s a No Surrender with you hands through your coupon. Front Standing position to on your knees and block curl and stand up and then do another curl…repeat)

4. Rise n Shine (Lat Pull Up): 12 first set, 12 second set, 11.5 and hold….6 inches above the Ground 15 seconds….6 INCH RIBBON CURLS!

FINISH STRONG:

1. LBCs – 25
2. WW3s – 10
3. Low Plank Hold – 1 Min
4. Right Side Plank Hold – 45 Seconds
5. Left Side Plank Hold – 1 Min

COT:

There is a time to survive, there is a time to flourish and there is a time to thrive. But in all of it do not forget where our hope comes from. If you are in times of flourish or thriving…don’t forget where it all comes from…our creator.

Survive Definition:

continue to live or exist, especially in spite of danger or hardship.

Flourish Definition:

(of a person, animal, or other living organism) grow or develop in a healthy or vigorous way, especially as the result of a particularly favorable environment.

Thriving Definition:

(of a child, animal, or plant) grow or develop well or vigorously.

Proverbs 11:28

“Those who trust in their riches will fall, but the righteous will thrive like a green leaf.”

Proverbs 29:2

“When the righteous thrive, the people rejoice.”

Psalm 92: 12-15

The righteous flourish like the palm tree
    and grow like a cedar in Lebanon.
13 They are planted in the house of the Lord;
    they flourish in the courts of our God.
14 They still bear fruit in old age;
    they are ever full of sap and green,
15 to declare that the Lord is upright;
    he is my rock, and there is no unrighteousness in him.

BUT BE WARNED AND DON’T FORGET:

Deuteronomy 31:20 “For when I have brought them into the land flowing with milk and honey, which I swore to give to their fathers, and they have eaten and are full and grown fat, they will turn to other gods and serve them, and despise me and break my covenant.”

THANK YOU for allowing me to Q after sleeping in till 4:25 and arriving at the AO at 4:43. 13 min late. Instead of Legs AND Arm day…you got a little Legs and Arm day. Your grace and willingness to follow I hope is a testament to all those fearful of taking the Q.

We are all human and F3 has no place for self pride or egos. You won't find them here. Show up. Be willing to have accountability and it’s always worth it. Grace is abundant in this group and we just want you to show up and give all you have while with us!

Now…..with that said leadership comes with accountability and post workout we ran out of time sooo…due to lack of penalty burpee time I was assigned a 3 mile run and 10 burpees. Total of 13 for being THE FREAKIN Q and being late TO MY OWN SHOW! Those have been completed this AM. Love you all. Cheers till Bunyan takes over tomorrow.