5:30 am at the FCUMC parking lot. Weather was great: low 60’s, no rain, no wind, mostly clear
F3 WELCOME & DISCLAIMER
I am not a professional. You are here voluntarily; participate at your own risk. F3 does not charge fees for workouts. You are responsible for your own wellbeing. Please know your limits and modify exercises as needed, challenge yourself, but don’t hurt yourself.
- SSH IC
- Stretching –
- On your six with legs spread – toe touches each foot, alternating, then stretch to middle
- butterfly stretch
- hip rotation stretch
- Ab stretch: standing with hands on hips, push pelvis forward while leaning chest and shoulders back
- Michael Phelps
- Tricep and shoulder stretch: across chest and behind head
- Lower back stretch: squat down low, wrap arms around knees and squeeze while leaning forward – nickname – Armadillo
- Mountain Climbers IC
- Jog a lap around the Church – FCUMC
THA-THANG: CMU and Sprint Work
Starting in the lowest parking lot 5 CMU exercises:
- CMU overhead press, 30 sec
- CMU curls, 30 sec
- Decline Merkins using CMU to prop up toes, 30 sec
- Flutter kicks while chest pressing CMU, 45 sec
- CMU squats, 30 sec
Fast walk with CMU to back parking lot, repeat 5 exercises
Fast walk with CMU to stairs leading to top parking lot
Walk up and down stairs 4 times with CMU on shoulder
At top parking lot repeat 5 exercises
Fast walk back down to lowest parking lot
Sprints – in the lowest lot we sprinted across the lot and walked back to the start 2 times. We ended by doing an Indian run around the church, running single file and rotating the order in line with the last guy sprinting to the front of the line.
- 25 Big Boy Situps
- 30 seconds High Plank
COUNT-OFF & NAME-O-RAMA
Count – 3.5
CIRCLE OF TRUST/BOM:
We talked about the importance of prayer and the power of prayer. I quoted JC Ryle’s book, A Call to Prayer,
“It is not absolutely needful to salvation that a man should read the Bible. A man may have no learning, or be blind, and yet have Christ in his heart. It is not absolutely needful that a man should hear public preaching of the gospel. He may live where the gospel is not preached, or he may be bedridden, or deaf. But the same thing cannot be said about prayer. It is absolutely needful to salvation that a man should pray.”
I also read about Hezekiah’s prayer when told by Isaiah that he was dying.
In those days Hezekiah became ill and was at the point of death. The prophet Isaiah son of Amoz went to him and said, “This is what the Lord says : Put your house in order, because you are going to die; you will not recover.” Hezekiah turned his face to the wall and prayed to the Lord, 3 “Remember, Lord, how I have walked before you faithfully and with wholehearted devotion and have done what is good in your eyes.” And Hezekiah wept bitterly. Before Isaiah had left the middle court, the word of the Lord came to him: 5 “Go back and tell Hezekiah, the ruler of my people, ‘This is what the Lord, the God of your father David, says: I have heard your prayer and seen your tears; I will heal you. On the third day from now you will go up to the temple of the Lord. 6 I will add fifteen years to your life. And I will deliver you and this city from the hand of the king of Assyria. I will defend this city for my sake and for the sake of my servant David.’”
Lastly, we talked about how at times many of us draw near to God in prayer during intense trials. Then when the trial is over we are lax in our prayer lives. We need to make regular, daily prayer a priority in our lives.
Got a fun pic at the lot where an old house was just demolished.
Fixer Upper did a Facebook ad. He said it was getting some good traffic.