THE SCENE: 47°F and drizzly
F3 WELCOME & DISCLAIMER: Administered + COVID reminder
WARM-O-RAMA:
Moroccan Night Club x 10 IC
Overhead Clap x 10 IC
Seal Clap Squat x 10 IC
Tennessee Rocking Chair x 7 IC
Stationary Lunges x 5 each IC
Reverse Lunges x 5 each IC
World’s Slowest Burpee x 3
Hillbilly x 10 each IC
Prayer Squat x 10s on, 5 off, 3x
THA-THANG:
The good news is today you’ll be exercising under an overhand. The bad news is that YOGWO (You Only Get Wet Once) doesn’t apply. We’ll be doing a Timed DORA and in between the sides where we exercise, we’re running in the rain.
If we have an odd number of PAX, that man partners with a pair of men. This is going to be repeating DORA in the rain. Each round of DORA is for time.
PAX#1 jogs to the other overhang and does the ARMs exercises while PAX#2 (and PAX#3 in possibly group) does the Legs exercises listed below. End of time called all PAX gather at one overhand, do 1 CORE exercise, HOLD, and rest while the next round of DORA is completed.
| Timed DORA #1 | |||
| Arms |
5 Tempo merkins + 10 sec plank hold + 10 sec rest
|
||
| Legs | Lunges | ||
| Core | Dolly | ||
| 30 sec of | Rest | ||
| Holds | Reach/hang | 15 sec | |
| Praying Squat | 15 sec | ||
| Plank | 60 sec | ||
| Timed DORA #2 | Arms | 5 Burpees, 10 sec rest | |
| Legs | Reverse Lunges | ||
| Core | LBC | ||
| 30 sec of | Rest | ||
| Holds | Seal Clap /OHC | 15 sec | |
| Wall Squat | 15 sec | ||
| Forearm Plank | 60 sec | ||
| Timed DORA #3 | |||
| Arms | 5 Burpees, 10 sec rest (again) | ||
| Legs | Reverse Lunges | ||
| Core | V-ups | ||
Hold – Forearm plank with 1 rainbow drop each size every 5 seconds for 30 seconds total. Mosey to ERC overhang and make a Dealer’s Choice Circle.
MARY:
Mary-Go-Round (aka Rotating Dealer’s Choice) – making a normal MARY circle for Dealer’s Choice, each PAX calls out a 4-count IC exercise . After going around, each PAX does 10 IC reps of the exercise on the Q’s lead. Then each PAX does the exercise the PAX to his right did. Q calls out the cadence and the PAX again do 10. Repeat for a chosen length of time or at the end during normal “MARY” part of the workout. If PAX complete all exercises in the full circle, go back to the left instead.
COUNT-OFF & NAME-O-RAMA – 13 PAX
CIRCLE OF TRUST/BOM:
Booster’s post and tag about him rucking and praying challenged me and it’s really got me thinking and pondering about prayer and of course praying more.
1 Thessalonians 5:17 – pray without ceasing,
Simple yet impossible right? Sometimes we all think of prayer like we’re endlessly climbing a mountain that never ends with our prayers doing little more than the echo bouncing off the ceiling our voice causes
But we have to reframe prayer. A few quotes on prayer:
What the Church needs today is not more machinery or better, not new organizations or more and novel methods, but men whom the Holy Ghost can use, men of prayer, men mighty in prayer. The Holy Ghost does not flow through methods, but through men. He does not come on machinery, but on men. He does not anoint plans, but men, men of prayer. – E.M. Bounds
A family without prayer is like a house without a roof, open and exposed to all the storms of heaven. – Thomas Brooks
We don’t drift into spiritual life; we do not drift into disciplined prayer. We do not grow in prayer unless we plan to pray. That means we must set aside time to do nothing but pray. What we actually do reflects our highest priorities. That means that we can proclaim our commitment to prayer until the cows come home, but unless we actually pray, our actions disown our words – D.A. Carson
Prayer is paramount to our daily spiritual vitality. We may be redeemed by the blood of the Lamb, but if we are not communing with God then we cut off our spiritual nutrients. So do you pray? How often? Only at mealtimes? Only at Bible Study. Let’s circle back to our verse:
1 Thessalonians 5:17 – pray without ceasing,
3 ways to apply this (surely there are more)
1. Walk with God each day in a spirit and attitude of prayer.
Turn things over to Jesus (1 Peter 5:7)
2. Ask God in your prayers to give you a desire more to pray
This also includes letting other men in your life know regularly where you are struggling. How much more does God desire to give you good things (Matthew 7:11)
3. Plan to pray.
Set aside time specifically that isn’t busyness, hurried to be alone with God.
There are many systems like ACTS for personal prayer as well as Operation World for world missions. But whatever you do, pray without ceasing.
MOLESKIN:
Welcome back Sergeant Slaughter!
ANNOUNCEMENTS:
Guardrail and I prayer walk sometimes and bear each other’s burdens. It’s a great way to spend time and it’s so edifying. If you want to do a prayer walk, just shoot me a DM on Slack or text me if you have my number and let’s make a time to walk, talk, and pray together.