THE SCENE: 46 degF, early morning cool down felt like 40 degF. No complaints!
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.
- Covid Guidelines and I have a phone.
WARM-O-RAMA:
Reach for the Sky
Let it Hang
Hip Circles (in cadence) x 4 each direction
Plank Dog x6
Left Leg Lunge:
-
- Push Knee Out x6
- World’s Greatest x6
- Kosak Squat x 6
- Pickle Twist x6
Plank Dog x6
Right Leg Lunge:
-
- Push Knee Out x6
- World’s Greatest x6
- Kosak Squat x 6
- Pickle Twist x6
Plank Dog x 6
Cherry Splitter (wider Cherry Pickers) in cadence x 6
Wide Stance World’s Greatest in cadence x 6
Plank Dog x 6
Hurdler Merkins x6 each leg
Plank Dog x6
Mosie to Curb:
Lunge and Twist (left knee forward, twist left…) curb to curb
Toy Soldiers (ankle stabilization) curb to curb
Elbow to In-step (left elbow to left foot arch/in-step) curb to curb
Run 50%, Run 75% curb to curb
Mosie to Stones at Guardrail behind Strip Mall
Arm Raises with Small Stones Wide x12, Front x12, Empty Can x12, OHx12.
THA-THANG:
Strip Mall Parking Lot = Monopoly Board
There was a “GO” and arrow, and if you pass Go, you will collect 200 dollars, correction – REPS.
At Baltic Ave = use large stones and do Shrugs with Calf Raises on flat ground x50
Mosie from GO to Sherwin Williams
Jail Just Visiting (southwest of Sherwin Williams) = use large stone and do Squats x 50
Strider from Sherwin Williams to Men’s Salon
Free Parking (southeast of Men’s Salon) = Merkins x 50
Mosie from Mens Salon to back of Maple Street B
Go To Jail (northeast of Maple Street B) = Big Boy Situps x50
Pax passed GO x 2 and collected 400-500 reps
Mosie to Flag until Wanderer said we had to beat Rush back, then Jailbreak ensued
MARY:
Wanderer called out flutter kicks, Mailbox called out Hello Dolly’s, Guardrail called out Heals to Heaven, and Survivor called out Plank.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
God uses story. It is the language of our hearts. Media, Hollywood, the world, and an enemy are telling stories that mislead. The true stories in the Bible are still speaking (including what is still possible and available). [Referenced Hound Dog’s COT Monday and Isaiah 6 taking us to the throne room of God and a hot coal being pressed to Isaiah’s lips.] The true story Jesus tells us in John 10:10 is not two separate sermons or stories; It is one. “The thief comes only to steal, kill and destroy, but I have come that they may have life and have it abundantly.” This is the true story we are born into. Reading the Bible more spiritually post-cancer, I realized a verse that relates to John 10:10 is Proverbs 4:23, “Above all else, guard your heart, for everything you do flows from it.” Above all else guard your heart because there is an enemy, and from your new heart where Jesus resides, abundant life can flow from it. Then Psalms 37:4, “Delight yourself in the LORD, and he will give you the desires of your heart.” Decided to read this literally, by delighting in the Lord, HE will literally give me the pure, holy desires in my heart (not give me what I desire). Desire is the fuel that waters Passion, and Passion is the soil from which Purpose can Grow = Abundant Life. Agriculture theme exists throughout the Bible, and it is not just for the people of the day to be able to understand, it is because it is how this works. To be continued another time…
MOLESKIN:
Local Pastor made the statement that “Passion is the Soil from which Purpose can Grow” back in Feb 2020. Great feel good statement and I knew it seemed accurate, but I needed more of a story to go with it in order for transformation. Delight yourself in the Lord, guarding your heart against the thief, and He will give you the desire that your soul craves (passion), have the courage to follow opportunities through as He calls (purpose), and you will have abundant life in Christ.
ANNOUNCEMENTS:
Prayer requests for Covid, Job Interview and Intervention through Prayer against strongholds and bondage ourselves and loved ones are facing. Call to spread the word “Repent” and God will heal our land.