Fitness. Fellowship. Faith.
The Scene: Mid 50’s great morning
The Thang:
5:30 COT
Mosey to Playground-
Mosey to Baseball Field
4 corners
Mosey back to Parking Lot
Count-O-Rama: 40
Name-O-Rama
BOM: Be joyful in your waiting and be present
F3 Welcome & Disclaimer
Workout:
Warm-up
Cherry Pickers x 15
Side Straddle Hop x 30
Shoulder Taps x 15 (4 count)
Squats x 20
Baby Arm Circles
Merkins x 15 (4 count)
Mosey to pavilion
3 stations-3 groups (2 rotations)
1st station: this group will set the tone 75 calf raises on stairs/10 burpies and then move to the 2nd station
2nd station: pavilion bench pull-ups/wall sit until releaved by 1st group
3rd station: dugout pull-ups x 12/Carolina Drydocks until releaved
Mosey toward Cardiac to bank behind baseball outfield
11’s—-bear crawl up, crabwalk down/wide grip merkins at bottom and diamond merkins on top
Mosey to Cardiac hill
Devin Hester to first turn and sprint to top
50 triceps dips on benches
Mosey to CMU pile
Partner up and do 20 blockies alternating reps with partner
Run to bottom of hill; Devon Hester to gate and run back to CMU pile
Repeat
Scissor Kicks x 30 (4 count)
Circle of Trust
BOM: Embrace challenges/pray continually/seek God’s wisdom
James 1:2-4
I Thessalonians 5:16
The scene : Pretty Dang nice out!
The Theme: Embrace the suck
THE THANG
COP
Ratchet Effect x3
Hill Billys
Sumo squats x20
Narrow Squats x20
Mountain merkins x10
Surfees x10
MOSEY to the Playground for Leg ups/quad blasters 3 sets each leg x30
Mosey to the PAVALON for bench pull ups. while others are hanging leg/ab execersise in the dug out. Rinse and repeat 4 times x20 reps
Mosey back to the AO for Doracides.
100 merkins, 200 LBC, 300 squats P1 does reps while other does suicides with increaing burpees at each cone
Circle up for PAX choice. CONES OR MUSIC! Pax chose music. I get Knocked down. Do a burpee everytime the song says I get knoecked down, SSH between. TOtal of about 32 burps
BOM
As Shakespear once said “Let thee embrace me, sour adversity, for wise men say it is the wisest course” = Embrace the Suck. Get out there and challenge yourself and push your self so you can change yourself for the better.
The Scene: perfect conditions – 65 degrees, overcast
The Thang:
5:30 COP – 7 min
Mosey to Cardiac “50’s” (5 Burpees/10 Mercan’s/15 Jump Squats/20 Dips)
Beginning at the bottom, perform 5 burpees, then at each turn perform the next exercise. Rinse and repeat for a total of 5 times up the hill. On the 6th hill, backpedal to the first turn then sprint the remaining hill. Hold Al Gore’s until everyone finishes at the top.
Mosey to parking lot – rotate with battle buddy
One man backpedals the hill while the other performs Lunge, Lunge, Squat. Trade when the hill runner returns.
Next exercise: Sharks and Minnows
Next exercise: abs
Romans 12: 1-6
BEING INTENTIONAL
So here’s what I want you to do, God helping you: Take your everyday, ordinary life – your sleeping, eating, going-to-work, and walking-around life – and place it before God as an offering. Embracing what God does for you is the best thing you can do for him. Don’t become so well-adjusted to your culture that you fit into it without even thinking. Instead, fix your attention on God. You’ll be changed from the inside out.
So much of life can be just going through the motions. We need to be intentional in the things we do. Whether it’s a theme like forgiveness, which the Lord has put in my life lately, or the way you treat your wife, kids, co-workers, etc. Let’s be intentional in our deeds and actions this week.
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.