THE SCENE: 72
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:
- Seal jacks
- Hairy rockettes
- Moroccan nightclub
- tempo squats
- Tempo merkin
- Mountain climber
- Sprints x 4.
Bear infection. All PAX gather in a small parking lot. I’m a bear and the rest of you are crabs. I’ll bear crawl and you all crabwalk. If I touch you, you also become a bear with me and then try to get the other crabs. Continue until we are all bears. (Hat Tip to Moses – I got this from one of his Qs)
THA THANG:
Grab a block…
16 stations. Perform exercise at the station and move to the next clockwise. Every 3 minutes a timer will sound – when it sounds, run a lap around the house. Remember your location and rep and count! When you return from your lap, pick up where you left off.
Stations were;
- 20 Heavy lunges (10 each side)
- 40 Shoulder Presses
- 30 Heavy LBC
- 20 Bobby Hurley
- 40 Triceps
- 20 BBS with press
- 20 Thrusters
- 40 Curls
- 20 Good mornings
- 10 Heels to Heaven (4-ct)
- 10 Burpee jumpovers
- 25 CMU Swings
- 20 Heavy Freddy (4-ct)
- 10 Plyo Merkins (10 each side)
- 25 Goblet squats
- Colt 45
MARY:
Jelly legs. Hold squat for 30 seconds. 30 squats then sprint. Repeat with 20 seconds/20 reps. Repeat with 10 seconds/10 reps.
Jelly arms. Hold low plank for 30 seconds. 30 merkins then sprint. Repeat with 20 seconds/20 reps. Repeat with 10 seconds/10 reps.
Mary exercises until 6:15
COUNT-OFF & NAME-O-RAMA
Me and 17 of the best men that I know
CIRCLE OF TRUST/BOM:
Ninety-eight years ago, the island of Japan was ravaged by the most devastating earthquake in recorded history up until that time. The tragic Canto earthquake began at noon and continued for more than three and a half hours, creating a casualty list that would stagger the imagination; 143,000 killed.
The compassionate heart of America was touched. In a matter of hours, a convoy of mercy ships was on the high seas headed for the stricken island. Those ships were equipped with the latest in medical supplies, food, and clothing and staffed with a corp of volunteer workers, doctors, and nurses to minister to the needs of the impacted millions. As the broken nation set about to rebuild her empire, in appreciation for such help from abroad, a famous five-word cablegram was received at the White House. Signed by the Emperor himself, it read simply, “America, we will not forget.”
Less than a generation later, it was America that would suffer a disaster – this time, one that was unnatural. December 7, 1941…the first light of dawn was just breaking over the peaceful Hawaiian Islands where, at anchor, lay the vast American fleet. Out of the blue, hurtling at lightning speed on wings of death, came kamikaze hellbent on inflicting destruction. Relentlessly they pursued. Battleship after battleship turned belly up. Sailors were strafed as they attempted to swim to safety. 2,300 men were killed in the savage sneak attack. Just eighteen short years after our mercy ships steamed into Tokyo Bay with American good-will…Japan had forgotten that compassion and mercy.
I have a hard time being too critical of that treachery…because I see it as a metaphor for what can happen in my own heart. How easy it is to forget the incredible mercies that have been shown to us…
After the CSAUP workout two Saturdays ago, Mailbox, Butterknife, and I jumped into Fort Loudon Lake to cool off. As we were standing in the lake and talking, I realized that we were almost directly across the lake from my friend’s house. Although I rarely see him anymore, that friend is dear to me – because I hold him responsible for changing the trajectory of my life. When I was a sad clown, when my ship was capsizing – God used that friend to get me turned in the right direction. As I stood in the water, recalling where I once was and the path that I was headed down, a wave of deep gratitude swept over me – gratitude for the mercy and compassion that pivoted my life. How easy it is to forget that mercy. How easy it is to forget how my life would have been different. How easy it can be to forget how far God has brought us and what he has delivered us from…
Psalm 143:4
“Remember what God has done for you. Let His grace and mercy comfort you, and remind you of His unfailing love.”
Psalm 103:2
“Let all that I am praise the Lord; may I never forget the good things he does for me.”
MOLESKIN:
PRAYERS / ANNOUNCEMENTS:
Prayers for Pool Boy’s pastor and Booster’s friend, Anthony, and his family