F3 Welcome & Disclaimer
5:30 COP
Side Straddle Hop X 30
Imperial Squat Walkers x 20
Little baby arm circles Front x 10 and back x 10
Speed Skaters x 20
Mountain Climbers x 20
Burpee Dan’s – Groups of 4
4 Burpee : 4 lunges across lot.
Down to touch the fence and back up in reverse sprint back to start
3 burpees : 4 lunges back to starting position.
2 burpees : 4 lunges back to starting position.
1 burpees : 4 lunges back to starting position.
*Speed Skaters until everyone returns
The Pull up Run
10 Pull ups, 25 Rows, 25 Mercans x 3.
Burp Back Mountain
The exercise is then performed by pairing up with one person proceeding to run backward up the hill/forward down the hill 5X while the other person is performing burpees. The individuals continue to alternate running with burpees until 100 total burpees are completed. When finished, pax continue to run hills until entire pax completes.
Crawl Bear 1/2, Backwards Run, Sprint
Hands of Time
Q starts the PAX, legs up at 90 degrees, hands under your rear. One PAX at a time in a wave like motion- Each PAX counts off aloud as they drop and hold 1,2,3, etc around the circle until finished. Drop straightened legs to 10 degrees and hold until a full revolution has been made (as the second hands would move around a clock) then return to 90 degrees and repeat until smoked!
I do not do what I want but do everything I hate
Our spiritual life is just like our physical fitness. We get better with consistency and effort. The same can be said about our spiritual growth. We will get out what we put in and the more time we are with God in his word the more he will reveal himself to us and allow his spirit to work through us to accomplish his purposes. He dies on the cross and has given us new life in his spirit to overcome sin.
Romans 7:15-25 – Paul
15What I don’t understand about myself is that I decide one way, but then I act another, doing things I absolutely despise. So if I can’t be trusted to figure out what is best for myself and then do it, it becomes obvious that God’s command is necessary.
17-20But I need something more! For if I know the law but still can’t keep it, and if the power of sin within me keeps sabotaging my best intentions, I obviously need help! I realize that I don’t have what it takes. I can will it, but I can’t do it. I decide to do good, but I don’t really do it; I decide not to do bad, but then I do it anyway. My decisions, such as they are, don’t result in actions. Something has gone wrong deep within me and gets the better of me every time.
21-23It happens so regularly that it’s predictable. The moment I decide to do good, sin is there to trip me up. I truly delight in God’s commands, but it’s pretty obvious that not all of me joins in that delight. Parts of me covertly rebel, and just when I least expect it, they take charge.
24I’ve tried everything and nothing helps. I’m at the end of my rope. Is there no one who can do anything for me? Isn’t that the real question?
25The answer, thank God, is that Jesus Christ can and does. He acted to set things right in this life of contradictions where I want to serve God with all my heart and mind, but am pulled by the influence of sin to do something totally different.
The Solution Is Life on God’s Terms
1-2 With the arrival of Jesus, the Messiah, that fateful dilemma is resolved. Those who enter into Christ’s being-here-for-us no longer have to live under a continuous, low-lying black cloud. A new power is in operation. The Spirit of life in Christ, like a strong wind, has magnificently cleared the air, freeing you from a fated lifetime of brutal tyranny at the hands of sin and death.