THE SCENE: Mostly moony, 40 degrees F
F3 WELCOME & DISCLAIMER
Welcome to F3: Fitness/Fellowship/Faith
I am Survivor and will be on Q today.
- This is a free workout.
- I’m not a professional.
- You’re here on your own volition.
- Modify as needed.
- I have a phone.
WARM-O-RAMA:
- Reach for the Sky
- Let it Hang
- Roll Necks
- Arm Circles Forward/Backward
- Hip Circles (in cadence)
- Cherry Pickers
- Tempo Merkins
- Side Straddle Hops
THA-THANG:
Let’s Rock – Shopping Mall West End:
- Small Rocks – Arm Raises Forward, 45, Side, OH Clap x 25 each
- Medium Rocks – Curls, Tricep Extensions x 25 each
- Large Rocks – Shrugs/Calf Raises x 50
New Toboggan with LED (unsolicited Christmas present) must be used to Light the way up JUCOmanjaro:
- Run to first white line, face right shuffle to next white line, burnie to next white line, face left shuffle to next white line, run to next white line and repeat to the top.
- Stop 1/2 way for 25 LBCs in cadence
- Resume run, shuffle, burnie, shuffle, run to top.
- (No recollection of exercise at top of JUCOmanjaro)
- Mosey back to 1/2 way for 10 Burpees
- Mosey to bottom of the hill for 25 merkins and 25 mountain climbers (each leg)
Back to Let’s Rock – Shopping Mall West End:
- Large Rocks – 30 Squats, 20 Shrugs/Calf Raises
- Medium Rocks – Curls, Tricep Extensions x 25 each
- Small Rocks – Arm Raises Forward, 45, Side, OH Clap x 15 each
MARY:
Partner up in Parking Lot – Pro-agility Shuttle while partner alternates Plank / Al Gore, then continue to switch for 3 minutes.
- 25 Big Boys
- 25 Supermans
- 20 Heels to Heaven
- 15 Pickle Pounders
- 10 sec stargazers
- 25 merkins
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Salvation spreads by the blood of the lamb and the word of our testimony. I just came out of a spiritual fog last week where I experienced no clarity, nothing going right, and God feeling distant, which had lasted a few weeks. I am proud (through Christ in me) to proclaim that during that time I made no agreements with the enemy, with those feelings of despair, no agreements about losing God’s favor and no giving in to old sins. There are things I no longer struggle with through freedom granted by healing, truth, warfare and union with God. I’ve shared my cancer survival story and about having a baby post cancer, and I decided to share my testimony of salvation today. (Note that was not said today – I have not shared this story to more than a few friends outside of family.)
I was saved at age 6 when my grandfather took me to the front of a Billy Graham crusade. I was baptized and believed, trusted and worshipped God, but over time, my sin, hate for my step-dad, and agreeing with the lies of the world choked out any evidence of salvation. At age 23, I found myself in a one-bedroom apartment in St. Petersburg, Florida with my nearest friend 100 miles away and knew it was time to seek Jesus. One night, I was given a picture of all the layers of sin, evil and hate that had crusted over my heart all those years, suddenly being pierced by streams of light that kept growing and breaking away chunks until all the layers of my hardened heart were blown away by a light too bright to view. I opened my eyes, stunned by the image, and to this day wish I could have kept my eyes closed. I had never experienced anything like it before. I also knew that the hate was still present for my step-dad, and Jesus was asking me to forgive him, as well as, ask for forgiveness for my part in it. Years later after on this new path, I read 2 Corinthians 4:6 and I was blown away that I got to experience this firsthand. “For God, who said, ‘Let there be light out of darkness,’ has shone in our hearts to give the light of the knowledge of the glory of God in the face of Jesus Christ.” (Proceeded to read much of 2 Corinthians 4. Read 2 Corinthians 3 while you are at it.)
Psalm 91:1 on fridge before I left the house, “Whoever dwells in the shelter of the Most High will rest in the shadow of the Almighty.”
MOLESKIN:
I have not shared my testimony in the past because of fear of opening up too many unknowns and questions, but I know I need to because of 2 Corinthians 4:13, “Since we have the same spirit of faith according to what has been written, ‘I believed, and so I spoke,’ we also believe, and so we speak.” Therefore, you do not need a vision to know without a doubt that if you believe, trust, worship and seek oneness with God thru Jesus Christ, you will “have this treasure in earthen vessels (body)” 2 Cor 4:7 which is the light in your hearts of the knowledge of the glory of God in the face of Jesus Christ (2 Cor 4:6)!
ANNOUNCEMENTS:
Prayers for 5K and Guardrail’s family friend’s marriage. Guardrail announced needing help to move a friend in need at 1pm today.