Butter Knife – Page 34

Mile High Club

January 21, 2022 Butter Knife

THE SCENE: 26 degrees and windy, but hey it was dry!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Side to side mountain climbers
Reverse thumbs down in cadence
Tempo squats

THA-THANG:
Mosey to Hard Knox parking lot

LBCs x 20
Flutter kicks x20
Crunchy frogs x20
Mosey to JUCOManjaro
Sprint to the first hash mark.
10 burpee’s
Walking Lunges to the next mark
20 flutter kicks in cadence
Sprint to the next hash mark
10 jump squats
Rinse and repeat x3
Then we sprinted to each hash mark and did a core exercises to the top.
We ran to the water tower stopping at the bottom for Hand Release Merkins x20
Mosey down Valley Vista
Ran the stairs at Tomo Poke
Mosey back to the flag

MARY:
No time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Romans 8:37 tells us that, “You are an overcomer, and you will triumph.”

I don’t know who needed to hear that this morning, but it sure is reassuring to me. No matter what this world throws at us, we are ready and will overcome it.
Once we surrender to the shaping hands of the Spirit of God, He will not only “renew your mind” but transform you down to your very soul.
I think that’s where the magic is!

Quote that I heard this week, “You cannot have a positive life and a negative mind.” – Joyce Meyer

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Camping Trip coming up in April. Details to follow.

Grit up the hill

January 19, 2022 Guardrail

THE SCENE: 32 Degree, Dry and Nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills, Cherry Pickers, Bonnie Blairs, Butt Kicks, Newton’s cradle Merkins
THA-THANG:
Brief stop for some rocks (overhead claps, seal claps) at the guardrail (dips) before we headed to Jucomajaro and at each line did 10 or more of the exercises till we made it to the top (where there was a Jeep parked with someone in it). Between the lines on the way up we alternated between bear crawl, bernie and mosey.

Newton’s cradle merkins
Burpee
Mtn Climbers
BBS
LBC
Side crunches
Downhill Merkins
Superman
Kick throughs
Imperial walkers
Squats
and a bunch of other things we called out on the way up and then did the same of on the way down.

MARY:
Enough time for some toy soldiers, flutter kicks and protractor
COUNT-OFF & NAME-O-RAMA
9 HIMS

CIRCLE OF TRUST/BOM:

Philippians 2 says: work out your salvation with fear and trembling.
Out here, God gives us the breath and the chance to be here.
We bring some good old fashion grit and make a trip up Jucomajaro
Or we are motivated to do more pushups than we would do on our own.
So thank you.
But The Christian walk isn’t like that. But we do bring something.

The difference is explained in the next verse:

for it is God who works in you, both to will and to work for his good pleasure.

I don’t have it figured out, we work at it. He does the work. Pray that God will empower your spiritual life to be greater than just trying hard, but that God would move through you.

Stopping Around JUCO

January 12, 2022 5K

THE SCENE: Cold, 25 degrees
WARM-O-RAMA:

High Knees

Butt Kicks

SSH

Tempo Merkins

Tempo Squats

Mt Climbers

THA-THANG:

Mosey to Road around JUCO (mostly Career Path Wy); stopping at every stop sign and doing the following each loop

10 Burpees

20 Dry Docks

30 American Hammers

40 Merkins

50 Squats

We got in 3 laps, about 2.4 miles

Mosey Back to the Flag

MARY:
Freddy Mercuries

Flutter Kicks

CIRCLE OF TRUST/BOM:

The God of Second Chances

I will restore to you the years that the swarming locust has eaten, the hopper, the destroyer, and the cutter, my great army, which I sent among you.
Joel 2:25 ESV

You may be going through your own set of “swarming locusts” (disappointments, failures, trials), but this verse shows how God, who even at times may bring these “locusts,” is faithful and true and will restore you in His perfect timing.

What love is not

January 10, 2022 Erector

THE SCENE: cold and a little breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
Mosey to coupon pile for an AMRAP style workout.

20 curls
20 thrusters
Run up the stairs
20 merkins
5 toes to bar or 10 leg lifts
Run back down and to the left
At the end of the parking lot, 5 burpees
Run back to start
Rinse and repeat

MARY:
20 flutter kicks IC, 15 Heels to heaven, Protractor
COUNT-OFF & NAME-O-RAMA
14 enjoyed the chilly morning.
CIRCLE OF TRUST/BOM:
“Love is patient, love is kind and is not jealous; love does not brag and is not arrogant, does not act unbecomingly; it does not seek its own, is not provoked, does not take into account a wrong suffered, does not rejoice in unrighteousness, but rejoices with the truth;”-1 Corinthians 13:4‭-‬6 NASB1995

I thought I would share this passage as a reminder to us all how we should act. We need to remember to act with humility in all we do – no bragging. We should act honorably and think of others needs before our own. We should not keep a tally of all that someone has wronged us, but we should truly forgive. We should rejoice in the Truth.

MOLESKIN:
Great to be back leading a workout at JUCO!

Breakin’ 2: Electric Boogaloo

January 7, 2022 Butter Knife

THE SCENE: Snow and ice on the ground, 20 degrees, Cold Chillin’
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
15 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo squats
Motivators 8x
10 Windmills in cadence

Side to side mountain climbers

THA-THANG:

Mosey to the library
5 mins of CORE
BBS, Plank w/ variations, Superman, LBCs, etc…
Flutter kicks x20
**Spinkled in some Side Straddle Hops to stay warm…**
Mosey to FIA parking lot
11s (but we’ll just do 8s)
Leap frog high knees back
Side to side Mountain climber
Mosey to Coupon pile
Curls x 20
Tricep dips x20
Thrusters x20
Mosey to another parking lot for
Partner up wheelbarrow from one space to the other 5 Merkins and switch. x 2
11s
-Squats
-Kick throughs (butt taps the pavement)
Back to thne flag

MARY:
No time…
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
If you’re on the Bible plan Excite Bike sends out, we just finished up “Shine your light in the darkness “

There were a lot of things that resonated with me. We are God’s reflection and therefore have the opportunity to brighten this world. We can make it a better place for everyone. We can drive out darkness. We can light the way for others.
I encourage you to shine maybe even brighter than normal. Someone needs it more than we know.

This morning I read: “God w ill always be there to lead us home to Him, protecting and illuminating our path back to Him every step of the way as we declare the praises of His name.” So I felt this was fitting.

“I Am the Light of the world. Whoever follows Me will never walk in darkness but will have the Light of life” (John 8:12).

Thank you gentlemen for challenging me! I have nothing but respect for you guys.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.