Sweat it out!

    • When: 06/21/18
    • QIC: Canseco
    • The PAX: Walker, Honeypot

My first time on Q at Wally World.  I’ll be honest, I was tired Thursday morning from a long work day before.  But, the excitement of leading a workout somewhere for the first time got me going.  I had a general plan in mind and decided to let it come to me.

Wouldn’t you know it.  Only 2 HIM showed up but……….it was Honeypot and Walker!  That’s a lot of HIM.  So, we moseyed over to the Dentist parking lot.

Warm Up:



Hamstring Stretch

Flutter Kicks


Then we moseyed over to Park Ridge Baptist  and did the following across the parking lot:

Low Slow Squats

High Knees

LT. Dan’s

Lunge Walk

From here we made our way around the back of Walmart to Miller Pond Drive and into the neighborhood until we found the “Grand Old Hill.” Moseyed to the bottom.


4 Sprints to the top and recovery pace back to the bottom.  Each time at the top we did 15 reps of the following in cadence:  (Between sprint 3 and 4 we took a small recovery run through the new neighborhood and back to the base of the hill).  7:30 Pace.

Shoulder Taps

Box Cutters


Hill Billy Walkers

Then we moseyed back to the COT.  We spotted a flag pole in a nearby yard and Walker led us in The Pledge of Allegiance. On the way back we slowly got faster until we were a 5:20 pace through the Walmart parking lot! All in all about 4.9 miles with sprints, intermediate speed, recovery, and core.

We were soaked and tired but together. GREAT WORK MEN!

Back at the COT we each took a turn laying out things that were heavy on  hearts.  That got me thinking.  We just worked out together, pushed our bodies to the limit, and were perfusly sweating but we were not done exercising yet!

We need to exercise the opportunity of fellowship, brotherhood, and accountability to one another for one another.  This is when we listen, encourage, and pray for one another as brothers in Christ.  What another man is going through you will go through in life at some point as well.  Make a note of that.  Don’t sit there and think in the back of your mind “that want happen to me” or “I’m glad I’m not going through that.”  We must know and carry each other’s trials and challenges in this world.  We are a Band of Brothers.  You might as well get use to it.

Philippians 4:4-7 English Standard Version (ESV)

Rejoice in the Lord always; again I will say, rejoice. Let your reasonableness be  known to everyone. 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.


Pancake Breakfast next weekend.

Prayers and Praises

Thanks Men!









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