THE SCENE: Fountain City UMC Parking Lot
5:30 am, gloom; temp was cool probably upper 50s; no wind or rain; great for a workout
F3 WELCOME & DISCLAIMER
I am not a professional. You are here voluntarily; participate at your own risk. F3 does not charge fees for workouts. You are responsible for your own wellbeing. Please know your limits and modify exercises as needed, challenge yourself, but don’t hurt yourself.
WARM-O-RAMA:
- SSH IC
- Abe Vigodas together and the both hands to the middle
- Quad stretch pull heel to butt cheek – nickname – Flamingo
- Michael Phelps
- Tricep and shoulder stretch: across chest and behind head
- Ab stretch: standing with hands on hips, push pelvis forward while leaning chest and shoulders back
- Lower back stretch: squat down low, wrap arms around knees and squeeze while leaning forward – nickname – Armadillo
- Mountain Climbers IC
- Jog a lap around the Church – FCUMC
THA-THANG: Burner Ring
Four exercise stations around the track at Ftn City Park. Jog around the track, stopping at each station and complete two exercises. Continue doing laps until time is up.
- Station 1 – Burpees – 15 reps, Step-Ups – 20 reps each leg
- Station 2 – Pull Ups – 15 reps on monkey bars, Toe Touch Crunches – 25 reps
- Station 3 – Merkins – 30 reps, Lunges – 25 reps each leg
- Station 4 – Incline Merkins using park bench – 20 reps, Flutter Kicks – 20 reps using a 4 count
MARY:
NA
COUNT-OFF & NAME-O-RAMA
Count – 2.5
CIRCLE OF TRUST/BOM: The Power of Words, Discipline the Tongue
There is the old saying that we heard as kids from our parents or teachers, “Sticks and stones my break my bones, but words will never hurt me.” As adults we know that is not really true. Words can and do hurt. Our parents were well meaning. They wanted us to shake off and ignore mean things people say.
But words can be terribly hurtful especially to our loved ones. My words have been hurtful to my wife and children and my heart has been convicted after I have spoken harshly to my family. I want to grow in using my words for building up not tearing down. Our words can have great significance and lasting spiritual significance.
Bible verses: Prov 15:1 “A gentle answer turns away wrath, but a harsh word stirs up anger.”
James 3:4 “…take ships as an example. Although they are so large and are driven by strong winds, they are steered by a very small rudder wherever the pilot wants to go. 5 Likewise, the tongue is a small part of the body, but it makes great boasts. Consider what a great forest is set on fire by a small spark. 6 The tongue also is a fire, a world of evil among the parts of the body. It corrupts the whole body, sets the whole course of one’s life on fire, and is itself set on fire by hell.”
The bible also warns about swearing oaths and cursing. We may not think too seriously about such things but there is power in words and our speech. I encourage you as I encourage myself to disciple your tongue, your words as we discipline our bodies with exercise.
Prayer Requests – private
MOLESKIN:
Lizzy killed the workout this morning.
ANNOUNCEMENTS:
None