THE SCENE: So nice.
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:
Cherry pickers
Al Gore
Squats
Michael Phelps
Down/up dog
Mountain climber
Projectivator
Mosey to the big lot. Run across. At each line, turn 90 degrees (i.e., sprint, side shuffle, bernie, side shuffle, etc.)
Dolly
Flutter kicks
THA THANG:
Mosey to the coupons. Grab a block. Walking 20 curls, 20 overhead presses, 20 tricep extensions
Line up at the cones in a low plank. At “3-2-1, Go!”, get up and sprint to the top of the hill. First person to touch leaves on a tree wins and gets to watch while everyone else does burpees at the top.
Back down the hill. Winner starts 50’ further back. Do one block exercise then hill sprint again.
Repeat the sequence – each time adding one more block exercise.
- 5 plyo merkins
- 10 block pullovers
- 15 heavy LBCs
- 20 lunges (10 each side)
- 20 single arm thrusters (10 each side)
- 10 CMU swings
- 6 uneven merkin T planks (3 each side)
Murder bunny thrusters up the hill.
Walking 20 curls, 20 overhead presses, 20 tricep extensions
Twenty-ones on the steps. CMU exercise (your choice) + pull ups.
Rack ‘em.
MARY:
Indian run in two lines. PAX call out 3-2-1-Go!, last man in each line races up the middle of the lines. Repeat until we are close to the flag.
Mountain climbers
Jailbreak!
COUNT-OFF & NAME-O-RAMA
15 for bootcamp, 3 for rush
CIRCLE OF TRUST/BOM:
It was common in ancient pagan nations to perceive each god or goddess as having a particular domain or sphere of power on earth. A goddess of fertility… A god of the forests, or the river… Monotheism was unique and the idea that any god was supreme in all areas was unheard of.
In 1 Kings Chapter 20, we read about the Israelite city of Samaria under attack by the Syrians, a rival nation. The Syrian king gathered 32 other kings – and brought a massive army to besiege the city. Against all odds, and with their God’s intervention, the Israelites repel the attack. The Syrians retreat and regroup to strategize. Since the city of Samaria is in the hill country of Israel, they mistakenly think that the God of the Israelites must be a god of the hills. So, they make a new plan, assemble another massive army, and attack Israel again – this time in the plains (where, presumably, the Israelite God does not dwell and has no authority). Speaking on behalf of God, a prophet tells the Israelite king, “Because the Syrians have said, “The Lord is a god of the hills, but he is not a god of the valleys,” therefore I will give all this great multitude into your hand…” – and He does. The Israelites rout their enemy in the valley, just as they did in the hills. The one true God is sovereign over all – He is a God of both the hills and the valleys.
For me, May 20 is a date unlike any other.
Five years ago, May 20th, my son Caleb was born. He is a beautiful kid – he is everything that you would want in a son; wicked smart, good natured, daring, funny, creative, kind, loving – he is a great kid. The day he was born into this world was joyful and exciting and amazing – it was heaven! May 20th is the anniversary of one of the best days of my life!
But…
One year ago, May 20th, I was heartbroken. My wife was pregnant again, but this time the pregnancy was not going well. Several days before, we had been told that the baby had no heartbeat, and we would very likely have a miscarriage in the coming weeks. We prayed that God would reveal his strength in a miraculous way and the baby would live…But short of that, if we had to walk that terrible road in the next few weeks, we prayed that the miscarriage would not happen on Caleb’s fourth birthday. But it did. The day we lost that baby was devastating and painful and raw – it was hell. May 20th is the anniversary of one of the worst days of my life.
Life’s hills and valleys – the one true God is sovereign over them all. Life is full of both wonder and wounds. How does our faith stand up to them? The “hills” of life can draw us closer to Him in joy and with grateful hearts – or they can arouse in us an arrogance which causes us to forget His presence. The “valleys” of life can drive us into His arms and onto our knees – or can drive us to curse and blame our Creator with misplaced resentment.
We need to keep working toward having a faith that thrives in both the hills and valleys of life.
Closed with a pair of Pslams.
For when you go through a valley –
Psalm 4: God, you are my righteousness, my Champion Defender. Answer me when I cry for help! Whenever I was in distress, you enlarged me. I’m being squeezed again—I need your kindness right away! Grant me your grace, hear my prayer, and set me free!
For when you are on a hilltop –
Psalm 100: Enter his gates with thanksgiving and his courts with praise; give thanks to him and praise his name. For the Lord is good and his love endures forever; his faithfulness continues through all generations.
MOLESKIN:
This workout and word was inspired by Monday’s great workout and word – offered up by the true HIM, Mailbox.
PRAYERS / ANNOUNCEMENTS:
Prayers for our good friend, Spotter, and for his family
Prayers for Stitch’s family relationships
Prayers for Jordon