THE SCENE: Beautiful morning to work out…
F3 WELCOME & DISCLAIMER: All the good stuff…
WARM-O-RAMA:
- “Reach for the skies”/”Let it hang…” (from Survivor’s VQ yesterday!)
- Projectivator (The Project Special Motivator) x7
- LBAC (fwd/back) x10/Overhead clap x10
- Tempo Merkins x7/Mtn Climbers x10
- Tempo Squats X7
- Cherry Pickers x7
- Mosey to RC
THA-THANG: HEAVY PT THURSDAYS
CMU WORK:
- 20 CMU Thrusters/CMU bearcrawl to next parking island
- 20 CMU Squats/CMU lunge to next parking island
- 20 CMU Curls/CMU lunge back to last parking island
- 20 CMU Combo Overhead Press-Tricep Ext/CMU bearcrawl back to 1st parking island
PARTNER (groups of 2-3) PAIN STATIONS:
- “Flippin’ Big Boys” Tire Flip (1 big/1 bigger): 10 flips/20 BBS (2 rounds)
- “Squat/Carry” Telephone Pole or Big Wood Block: 20 squats/Mosey w/ pole/block to end of parking lot/20 squats/Mosey back w/pole/block
- Pull-UP/Flutter Kick: 10 PU/20 FK (4-ct), 5 PU/10 FK, 3 PU/6 FK, 2 PU/4 FK, 1 PU/2 FK
MARY:
Just enough time for some Freddie Mercury
COUNT-OFF & NAME-O-RAMA
7STRONG: ERECTOR, MATHLETE, PI, SLAPPY, HOUND DOG, NUCLEAR NINJA, SNAGGLETOOTH
CIRCLE OF TRUST/BOM:
Simple word – tough application: PAUSE AND LISTEN
It’s been my experience since the world went crazy with COVID that God has been trying to teach me to slow down to LISTEN TO HIM. All the world has been disrupted but there is more information and misinformation than ever before – the Twitterverse is all a-twitter, you could say twitterpated. But for all this disruption, for the information, news, constant changes – there is NO PEACE. We want peace, but won’t slow down and listen for the ONE WHO IS THE PRINCE OF PEACE. Our challenge today is to slow down for communion with God, quiet our busy hearts and minds (actually shut up and be quiet), and wait… for the still small voice of God’s Spirit.
“The eyes of the Lord watch over those who do right, and his ears are open to their prayers. But the Lord turns his face against those who do evil.” (I Peter 3:12, NLT) God hears you. He is listening to you.
Will you PAUSE to hear Him?
MOLESKIN:
Today was an especially beautiful morning to be out with the guys – working hard, getting better. Special prayers lifted up for Slappy’s father-in-law for cancer diagnosis/treatments/healing, and peace/strengthened faith for him and the family.
ANNOUNCEMENTS:
Erector’s friend is putting on a benefit 5K run (that he doesn’t have to train for!) He’ll put more info in the F3 Slack channels.