THE SCENE: Dry but about to produce some sweat.
F3 WELCOME & DISCLAIMER + COVID distancing: Administered + Cell Phone
WARM-O-RAMA:
IC 10 x Moroccan Night Club (Erector almost missed this one but quickly rose to his feet!)
IC 10 x Oompa Loompa IC (everyone in the warmup circle squat alternating with the person next to you)
IC 7 x Overhead Clap
IC 10 x Raise the roof (calf raise + air press)
OYO 10 x El Capitan
IC 7 x “Power T” Merkins (S/O to Mailbox for this one – it’s a hand release merkin but arms go straight out to each side)
OYO 5 x “Projectee” (burpee + donkey kick after the push-up part – it didn’t flow like I wanted but it was hard haha)
THA-THANG:Picture of the Workout path from 1 (Warmup) to 7, stop at 3 on the way back and finish at 1:
Mosey to 2: 7 runs total to the first light pole:
1 warmup
5@100% sprints
1 cool down
Mosey to 3 aka the International Friendship Bell
Do 10 each exercise for the duration of the “Friends” theme song (full length)
Freddy Mercury
Rocky Balboa (high steps)
Incline Merkins
El Capitan
Newton’s Cradle
Derkins
Step Ups
Mosey to 4 Descending Route 66:
11, 10,9,8,7,6,5,4,3,2,1 burpees – 1 set per parking space + 1 Projectee (burpee + donkey kick) per set
Q-called this one with most PAX starting at 5 or 4.
Mosey to 5 Will the Circle Be Unbroken:
During the song:
Verse – Newton’s Cradle
Chorus – Lunge in alternating circular directions starting clockwise
Instrumental Break / Bridge – Q called several PAX to name a core exercise that we did until the next verse / chorus
Run to 6: Wagon Wheel as necessary while pushing the pace from mosey to faster
At 6 we did 10 of each of the following (out and back like a “wagon wheel):
Diamon Merkin (I think we did these – a car came and we had to break for that but then they turned away)
Crab walk
Lunge
Mosey to 7 for Mucho leg-o (okay so no song “directly” goes with this one but Bailamos was the best I could find)
1) Narrow squat (feet together),
2) regular-stance squat,
3) wide squat,
4) Bonnie Blair (jumping lunge) with left foot forward,
5) Bonnie Blair with right foot forward (then back to narrow stance).
Repeato until you look like a baby giraffe stumbling across the Savannah.
Q called it after ~10 sets so 40 squats but doing them slowly, 1 at a time was a new DOMS experience for sure!
Mosey back to 3 with a Wagon Wheel along the way that included an unexpected detour through the grass.
At 3 do 10 Step-Ups OYO (that’s all the time we had left!)
MARY:
No time for that.
COUNT-OFF & NAME-O-RAMA
11 PAX Stepped It Up Today to be HIMs! (picture in link)
CIRCLE OF TRUST/BOM:
Initial Question: What are you responsible for? F3 (Q, follow, invest), wife/gf (if you have one), children, friends, family, church… Think about it- are you passive or active? Are you idle or do you take initiative?
2 Thessalonians 3:10-15
10 For even when we were with you, we would give you this command: If anyone is not willing to work, let
him not eat. 11 For we hear that some among you walk in idleness, not busy at work, but busybodies. 12
Now such persons we command and encourage in the Lord Jesus Christ to do their work quietly and to
earn their own living. 13 As for you, brothers, do not grow weary in doing good. 14 If anyone does not
obey what we say in this letter, take note of that person, and have nothing to do with him, that he may be
ashamed. 15 Do not regard him as an enemy, but warn him as a brother.
3 Questions we can ask from this passage
1. What are you being idle about?
For me? Very clearly: My PE Exam study. I’m getting my application in this week and will follow my study schedule that I’m going to make.
2. Who do you need to warn as a brother with regard to idleness, passivity?
You reading this is me warning you if you’re being idle. Of course I’m aware of people I need to warn (and am praying about when to say this warning to them), but we are called to go directly to our brother and not gossip (Matthew 18) so I’ll leave you with that thought to consider yourself. Also, I’d love to talk to any of you who wrestle with this (because it’s common to us all)
3. Last, how can you rely more on God to work in you and in others?
If we try to be busy working on our own but not relying on God, we can despair if we “fail” or become prideful if we “succeed.” Philippians 4:6-7 has served me well in many hard times – in the moment, take a moment and pray and rely on God’s strength as you act yourself and as you warn others who are busybodies but not busy working.
MOLESKIN:
Praise and continued prayer for Slappy’s father-in-law as the doctors/tests have found they’re unsure what to make of his health situation as they can’t find anything wrong with him in all the testing and markers.
Prayer for Erector’s pastor who was diagnosed with Stage IV cancer just this past week
Somewhere along the way I lost a glove. I took it off to use my phone to play the mp3s of all of the songs and then I forgot to put it back on. Always wear gloves! I had such a fun time Q’ing. But I’m still learning- and boy do I have a long way to go!
ANNOUNCEMENTS:
Announcements: Iron PAX Challenge coming up in September Friday’s at JUCO & Shamrock
