THE SCENE:
#HOMEWOD Workout of the Week for Monday (4/20) – Sunday (4/26)
To be completed at your discretion anytime (if not more) for the week of 4/20/2020
The Scene = what you make it. Do it solo, pull a 2.0 or SO (significant other) in to rock it with you.
F3 WELCOME & DISCLAIMER
- This is F3 – kind of but not really. Actually it’s not. But in the true fashion of espirit de corps, HIM continue to live out and pursue Fitness – Fellowship – Faith inside and outside the COT
- You’re doing this on your own volition
- Modify as you need – continue to push yourself even though you may be the only one – but in actuality – you’re not the only one. Ever. Don’t let the enemy convince you otherwise. Iron can be and still will be sharpened. Encourage some bros to knock this out this week.
WARM-O-RAMA:
- Windmill: 20 (1-count)
- Cherry-Picker: 20 (1-count)
- Rockette: 20 in motion (10 walking forward – then 10 walking back)
- Gate-Openers (https://www.healthline.com/health/exercise-fitness/essential-groin-stretches#dynamic-stretches): 20 (10 each leg)
- Side-Straddle Hop(SSH): 20 (1-count)
THA-THANG: 3 Rounds of 20s – Each Round Different Than The Last
[ 20s – SSHs & Merkins ]
- 19 SSHs + 1 Merkin
- 18 SSHs + 2 Merkins
- 17 SSHs + 3 Merkins
- And so on and so forth…….when you get to 1 SSH + 19 Merkins = Round 1 complete
- 18 SSHs + 2 Merkins
[ 20s – Big Boy Sit-Ups & Half-Burpees ]
- The Half Burpee: A burpee without the merkin and jump at the end
- Starting position: Standing up
- Crouch down with hands on the ground close to feet
- Extend legs back into a merkin plank
- Bring legs forward – back to crouched down with hands on the ground close to feet
- Return to starting position = 1
- Bring legs forward – back to crouched down with hands on the ground close to feet
- Extend legs back into a merkin plank
- Crouch down with hands on the ground close to feet
- Starting position: Standing up
- 5 Big Boy Sit-Ups + 5 Half-Burpees
- 10 Big Boy Sit-Ups + 10 Half-Burpees
- 15 Big Boy Sit-Ups + 15 Half-Burpees
- 20 Big Boy Sit-Ups + 20 Haf-Burpees
[ 20s – Lunge Twists & Plank Raise-Ups ]
- The Lunge Twist:
- Starting position: Standing straight up
- Lunge with hands interlocked behind head
- In the “low” of the lunge (leg extended forward) – with hands still interlocked behind you head – turn your torso/upper body to the inside of the lunged leg, and then return to facing straight over the lunged leg
- Return to the starting position of the lunge
- In the “low” of the lunge (leg extended forward) – with hands still interlocked behind you head – turn your torso/upper body to the inside of the lunged leg, and then return to facing straight over the lunged leg
- Lunge with hands interlocked behind head
- Starting position: Standing straight up
- The Plank Raise-Up
- Starting position: forearm plank
- Plant one palm on the ground at a time and work into a push-up plank
- Once in the push-up plank, work your way back down to the starting position: forearm plank
- Think of it as a 4-count —> (1) = 1 forearm –> 1 hand (2) Other forearm –> hand (3) 1 forearm back down to hand (4) other forearm back down to hand = 1 rep
- Once in the push-up plank, work your way back down to the starting position: forearm plank
- Plant one palm on the ground at a time and work into a push-up plank
- Starting position: forearm plank
- 20 Lunge Twists (10/leg)
- 20 Plank Raise-Ups
MARY:
[ The ABSolute Palm Workout ]
- 5 Exercises — 20 reps each exercise — on a 4 count
- Do 1 exercise, then 1+2nd exercise, then 1+2nd+3rd exercise, then 1+2nd+3rd+4th exercise, then 1+2nd+3rd+4th+5th exercise
- The Exercises
- Flutter Kicks
- LBCs (Little Baby Crunches)
- American Hammers
- Imperial Walkers
- Windshield Wipers
- Back on ground — knees together straight-up and legs going out
- Rotate knees/legs from one side to the other (4 count)
COUNT-OFF & NAME-O-RAMA
Let other HIM know that you’ve rocked the workout of the week: Post your name – age – F3 name in the main chat AND…..if you want to challenge a brother to #GetItDone as well, tag em in your post
CIRCLE OF TRUST/BOM:
“The true Christian life is one who lives an interrupted life. An individual who has experienced Heavenly interference.”
– Jerry Flowers
MOLESKIN:
I gotta be honest men, this one hurt a little. This definitely hit home in a way I didn’t know home could get hit haha. Listening to Jerry Flowers’s sermon (link posted below) yesterday morning and hearing this was like a divine meeting between my ears, heart, mind, soul, and the God Almighty – via the voice of Jerry. As I was reflecting about this on my life, I thought, “Have I had an interrupted life?” and “Have I experienced Heavenly interference?” Also, what is Heavenly Interference?
I don’t think there’s a way to truly follow Jesus and run after living a Christian life without having an interrupted life and without experiencing Heavenly experience. This whole COVID-19 thing, that’s a pretty massive interruption right? God is interrupting the world’s (literally) daily life. Has something ever interrupted you from a goal, a mission, an objective, something you were running towards? Looking back on all my 25 years, I see that now. In small things and big things – the true Christian life is one who lives an interrupted life. I thought tennis was going to take me through college – interrupted. I thought I had found a church home and I was comfortable (complacent) – interrupted. I had trained for almost 3 years for the Marines, to go right out of college – interrupted. That relationship I thought was going to go the distance – interrupted. Friendships I thought were anointed – interrupted. Financial plans and goals – interrupted. My comfortable job where I went into the office just this past January and February – interrupted. Whoah….He has been on the move.
What is Heavenly interference? Have you experienced Heavenly interference? Jerry goes into this more in the sermon below, but this really go the wheels turning for me. Things I mis-labeled, yes, you heard me right, MIS-LABELED as wins, losses, the product of a bad environment or community, (fill in the blank) – have actually been heavenly interference. For my good believe it or not. And for yours too. Here are some examples of where I’ve seen heavenly interference in my life after taking a closer look in the microscope
- When I got the job
- When I didn’t get the job
- When I had strong finances
- When I didn’t have strong finances
- When I was plowing ahead towards something I wanted and then it coming to an end unexpectedly
- Building a comfortable and safe and fake and invisibly destructive community the first 2 years of college and then it blowing up in my face and being forced to pick up the pieces and restart in Knoxville
- Finding F3
- Finding a church community and sound biblical teaching
The list goes on and on. And I’m sure it does for you too if you think about it. Heavenly interference really got me guys, I mean it really did. Think back on your life – things that have gone your way and things that haven’t. What did you label that as? A crushing blow? A feat of your own wit? Could it have been a Heavenly interference you missed until now?
I hope you enjoy this message as much as I did. It’s some good stuff.
https://www.jerryflowersministries.com/sermons –> Look at “I Am the Resurrection | I AM | (Part 9)
ANNOUNCEMENTS:
Breaking News: God is still good and is on the move. All you have to do is choose to look and see.