THE SCENE: Cool, clear, and perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (4ct) x 20
Tempo Merkins (4ct) x 10
Tempo Merkins (8ct) x 5
Tempo Squats (4ct) x 10
Tempo Squats (8ct) x 5
Little baby arm circles (4ct) x 10 forward/10 reverse
Little of this and that stretching x 30 sec
Cherry Pickers x 5
THA-THANG:
3 stations: Lower body, Upper body, Core. Simple escalator style, no break between sets. Lather, rinse, repeat until timer.
Today’s workout is designed so that each PAX can go at his own pace. Focus on form and quality reps. Don’t worry about quantity or speed.
Mosey to 1st station near the dumpster.
Lower Body – 15 minutes
- Squats
- Iron Mikes
- Calf Raises – single leg
- Flutter kicks (4ct)
- Side lunges (each side)
Indian run with 20 lb slam ball to 2nd station at the playground.
Upper Body – 15 minutes
- Merkins (standard)
- Dips
- Wide arm merks
- Pull-ups
- Carolina Dry Docks
Indian run with 20 lb slam ball to 3rd station at the outhouse.
Core – 10 minutes
- V-ups
- Side crunches
- LBC
- Hello Dolly
- American Hammer
Indian run back to AO (with slam ball of course)
MARY:
Finished up with a minute of Freddy Mercury’s!
COUNT-OFF & NAME-O-RAMA
7 men sweating in the gloom!
CIRCLE OF TRUST/BOM:
Our word today come from Galations 5:22-25
22 But the fruit of the Spirit is love, joy, peace, forbearance, kindness, goodness, faithfulness, 23 gentleness and self-control. Against such things there is no law. 24 Those who belong to Christ Jesus have crucified the flesh with its passions and desires. 25 Since we live by the Spirit, let us keep in step with the Spirit.
On spring break this week, there was a conversation between my BIL and his aunt in which I was a silent participant. He’s currently living with his girlfriend and he opened the door for her to comment, “You know you’re living in sin.” “I know I am, but…(irrelevant and unremembered reply).” “But you don’t have to. It’s a choice.” And she was dead on.
Our sins are a choice that we make. Our society has made sin easy, convenient, and accepted as the cultural norm. But what messages are we sending to our children, our wives, our fellow PAX, and our communities by accepting and engaging willingly in sin? What example are we setting? We have an example set forth by Jesus Christ of how to act, both in private and in public. The Holy Spirit resides in those of us who have accepted Him and guides us and enables us to walk in faith and produce the fruits of the Spirit. Do you recognize these traits in your fellow PAX? Your family? Yourself? Start with yourself. Get right with God. Focus on your form and lead by example. Live by the Spirit. Keep in step with the Spirit. Live for Him and become a true HIM.
MOLESKIN:
Prayer requests: Cosmo’s mother (chemo today), Earmuffs’ wife (job interview), Ukraine
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.