[ The Scene ]
Rainy at the most opportune time – as PAX were walking to the AO. Not a lot, but just enough
[ Welcome/Disclaimer ]
- Welcome to F3: Fitness – Fellowship – Faith
- My name is Steam and I’m honored to be in your company and be your Q this morning
- FNGs?
- Couple of things before we begin:
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- (1) Contrary to popular belief I am not a professional
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- (2) You’re here on your own volition
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- (3) If you need to modify anything we do this morning – feel free to do so as you need but push yourself and those around you.
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- No man left behind – no man left the same
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- COVID measures are still in place so as much as you can let’s try and keep 6ft if possible.
[ Warm – o – Rama ]
(1) SSH: 7 x 4
(2) Mountain Climber: 7 x 4
(3) Baby Arm Circles: 7 x 4 (F)
(4) Baby Arm Circles: 7 x 4 (B)
[ The Thang ]
(Mosey to Big Ball stairs)
(1) Up and Over
- Rinse and Repeat this once for a total of 2 times
- Bear crawl up the stairs
- Landings
- Middle: 20
- Top: 15
- Bottom of stairs: 10
- Run across the street to the stairwell — down into WFP backwards bear crawl-style
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- 10 Iron mikes
- Run back to the start right here
- We’ll do this 2x
- On your second lap — decrease Iron Mikes by 5 (15, 10, 5)
Done?
- 25 LBCs
- 25 Flutter kicks
(15 count)
(Mosey to Amphitheater)
(2) Over And Up
- Rinse and Repeat this once for a total of 2 times
- Pick a side (L or R) and run Over to the ramp up to the top
- Run Up to the top
- Execute 10 chin-ups/pull-ups
- Run down the stairs
- 10 incline merkins + 10 dips
- Rinse and Repeat once
Done?
- 25 LBCs
- 25 Flutter kicks
- Rocky Balboas under the amphitheater: 10×4
(15 count)
(Mosey back to AO)
(3) Core 4
- Find a bench and lay on your back
- 25 x 4 flutter kicks
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- Run to rock pile
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- 10 curl presses
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- Run back to AO
- Find a bench and put your feet under it for some stability
- 25 BBSs (1 count)
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- Run to rock pile
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- 10 rock triceps
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- Run back to AO
- Find a bench — lay on the bench —
- 25 flutter kicks (4-count)
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- Run to rock pile
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- 10 rock rows
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- Run back to AO
- Find a bench
- 25 incline plank jacks (1 count)
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- Run to rock pile
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- 10 rock squats
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- Run back to AO
Fin.
[ COT ]
- # off
- Name o Rama
- FNGs
- BOM
The 59 “One Another’s” in the New Testament of the Bible
http://storage.cloversites.com/wakarusamissionarychurch/documents/59one_another_scriptures.pdf
There are 59 “One Another’s” in the New Testament of the Bible and I think they’re worth reading over and contemplating over – specifically in terms of the application for our lives as HIM.
So the encouragement is this —> Read it out — pray it out — live it out. Because we can’t “One Another” without one another