Fitness. Fellowship. Faith.
THE THANG:
Ruck uphill
MARY:
Ruck downhill
ANNOUNCEMENTS:
COT:
Nuthin fancy. Prayer, and see you next time.
Interval work:
400m kick
3×10 power merkins (hands leave ground)
3×20 Jumping Squats
30 Jumping Lunges
*Always Wall-sit until 6 is up then brief recovery before next set
Mosy back to AO
MARY:
Flutter kicks
Mer-Jack-ins (split jack at the bottom of merkin)
Hello Dollies
Merkin Jacks (1/4 ratio to 5/20)
ANNOUNCEMENTS:
EFHR Friday night
Continued prayers for Z-Pack family dealing with loss of wife’s father.
COT:
Time is a 0 sum game, you can’t add hours to a day. Behind every “yes” there is a looming “no”. Saying “yes” to working overtime might be saying “no” to doing something with your kids (paraphased) – Michael Hyatt – Free to Focus
THE THANG:
Scene:
Football field or parking lot with at least 10 evenly spaced lines.
Equipment:
1 CMU each. Q will need a Tabata timer (preferred) or stopwatch.
The Workout:
Line up at 1st line
Start the timer.
All PAX perform each exercise for 1 full minute (no rest interval between sets).
After each 50 reps, move forward one line – but continue doing the exercise until the minute timer rolls over.
Immediately following the 10th set (no rest), perform 5 minutes of CMU Thrusters (keep counting toward your total # of reps).
Total duration: 15 minutes
Exercises are;
1. 1-minute of CMU OHP
2. 1-minute of CMU Goblet Squats
3. 1-minute of CMU Bent Over Rows
4. 1-minute of CMU BBS
5. 1-minute of CMU Biceps curls
6. 1-minute of CMU Lunges
7. 1-minute of Derkins (feet elevated on CMU)
8. 1-minute of CMU LBCs
9. 1-minute of CMU Triceps extension
10. 1-minute of CMU Deadlifts
11. 5-minutes of CMU Thrusters
Record 1st Round # of reps
Rest 3 minutes
Now…REPEAT the full routine – starting over with your rep count
Submit BOTH scores – Round 1 reps and Round 2 reps (scored individually, not cumulatively)
MARY:
ANNOUNCEMENTS:
Haw Ridge – March 28. Compete or relax PAX
COT:
Faith to Cross The Jordan – Joshua Chapter 3
Israel was crossing into the promised land. God tested Israel’s faith. The Jordan was in flood stage. One could easily drown trying to Cross. God told Israel that he would stop the river so that they could cross on dry ground. There was a test of their faith though. They had to take a step of faith into the flooding waters before God would stop the river. They took those first steps and God was faithful. Where do we need to take a step of faith?
THE THANG: Super Sets x5
Exercise for 5 minutes straight
1 min = Jump roper
1 min = Merkins
1 min = Squats
1 min = LBCs
1 min = Cobras
2 min rest in between each set.
MARY: Lunges for 2 mins
ANNOUNCEMENTS:
COT: Don’t let Pride overcome you. When you do something great, remember it’s because of God.
THE THANG: The Billy Madison ruck adventure, only out of order. Ruck to Central High, from there ruck a new way to Fountain City Elementary. We found a good hill this way :sweat_smile: and took a nature trail that was exhilarating! From there ruck to Gresham Middle, found some stairs and explored a little bit. Rucked back to the AO.
MARY: Squats til recover
ANNOUNCEMENTS: The Quacken 6 year this Monday 3/3
Lost pearls AO launch is next Friday 3/7
Escape Haw Ridge 3/28, get signed up
COT: “The proud person always wants to do the great thing. But because he wants to do it in his own strength, he is fighting not with man, but with God.” Kierkegaard
Pride and Self-Reliance leads to disaster, not trusting God. The irony is when we accept absolute dependence on God, then we find the strength.
Shame and Fear keep us paralyzed or stagnant doing nothing, but they stem from the same lack of trust and dependence on God.
Self-will leads to failure.
Shame keeps us stuck.
But reliance on the Holy Spirit transforms us into who we were meant to be.
When we walk in the Spirit, God enables us to go higher, endure more, and accomplish what we never could in our own strength. This is exactly how Jesus lived, how much more do we need to?
