Welcome Back Guinness!!!

Six pax answered the call this morning and got better because of it. 

The Pax: Mad Bum, Chitwood, Flying Tomato, Bluegrass and Guiness!  (Q: Squirrel)

The Thang: 

TWIST

Trunk Twist – Swing your arms left-right as you twist your torso

MOBILITY ROUTINE

Cobra to active back bend hold –thumbs up, pinch shoulder blades & pause.  Two breaths here.  Repeato x5.

Tomato version of hip rotations – same as above, however you bend toward the rear facing leg

HAMSTRINGS

Hamstring Stretch – Right foot over left.  Bend at the hips to fold forward. Pro Tip – lengthen the front of your torso.  <Flapjack>

HIPS

4 minute Hip rotations – This is a Yin stretch.  On your butt, right knee forward @ 90, left knee back @ 90. Bend forward with a proud chest. Should feel in right hip.  5 breaths.  <Flapjack>

QUADs

4 minute Hurdler stretch– This is a Yin stretch. 

GROIN

4 minute stretch – On your butt, soles of the feet together.  Let your knees fall open.  As the time goes the stretch will deepen

LATS / BACK

Standing Spinal Twist – Hinge at waist, don’t round over.  Hands out to sides, rotate to the left…left hand high, rotate to the right…right had high.  Repeato

Childs Pose Cross body – Walk hands to the left, Four breaths here. << Flapjack 

CALVES – Down dog

STRENGTH / CORE – 8 minutes of abs

Mosey over to meet the Stronghold Pax.

 

Prayer Requests:

1. For Josey’s car – his son ran into a deer last night.  Sucks!
2. For MeatSweats – as he and his M (Liz) head to the Crossroads of America….Indiana

 

MOLESKINE: Welcome Back Guinness

Our longtime mate and dear friend had been absent from F3 for a while…a loooong while.  For good reason however.  He’d been schlepping his daughter to school in the mornings. 

While Guinness isn’t the true meaning of the prodigal son though.  I found out that prodigal means a person who squanders money recklessly and selfishly, then comes to regret their foolish behavior.  In today’s lingo the phrase has come to represent the repentant return of a person, no matter the reasons they left in the first place. 

All of us have strayed (maybe we are now) yet it doesn’t matter how far we stray from our Heavenly Father or how much we squander the gifts he provides, he is always delighted when we turn back to him. His unconditional love is waiting for us to return home where he greets us with open arms. Every lost child (sinners = all of us) who turns to God is cause for a great celebration.

At the risk of being a bit blasphemous F3 pushes us to be like Him.  When you fall, He will be there to catch you. When you stray He welcomes you back.  God’s love for you is independent of any other relationship He has. Yep, we strive to do the same in F3 Sandhills.  We’re there to catch you if you stumble, we’re gonna love you whether you post in the Gloom or not, and unlike the big man – we’ll give ya hell all along the way.

See ya in the Gloom.

 

Aye!

 

P.S. A pro tip from Scout this morning:  “If you meet an asshole during your day that person really was an asshole.  If you meet a bunch of assholes during your day YOUR the asshole.”    Sage wisdom Scout!