THE SCENE: 71°F and July.
F3 WELCOME & DISCLAIMER Administered + cell phone check.
WARM-O-RAMA:
Moroccan night club
Hillbillies
Rotational Merkins
Tennessee Walking Chair
Hand Release Merkins
Slurpee
Jog to sprint back and forth in the parking lot
50%, 60%, 70%, 80%, 90%, 100%. 10 count rest then on to THA THANG!
THA-THANG:
Mosey to Pavilion for 3 rounds of ABC’s (Arms, Burpees, Core) 30 seconds on, 30 seconds off:
Round 1 – Merkins, Burpees, BBS
Round 2 – Incline Merkins, Burpees, American Hammer
Round 3 – Hand-release Merkins, Burpees,
Mosey to the upper church parking lot via the scenic route in front of the Fountain City Art Center.
Did you know that it’s not just A, B, & C are just the first 3 letters of the alphabet? There are also D through Z too! (see BOM for more). Next up is 3 Rounds of:
1. 10 reps of 1 exercise at the bottom of the hill
2. Mosey/jog/run to the top of the hill
3. 10 reps of the next letter exercise at the top of the hill
4. Mosey/jog/run to the bottom of the hill
5. Core while waiting on the 6, 30-count rest while Q introduces the next round of exercises
Round 1
- Derkins (on the curb)
- El Capitan
- Flutter Kicks
- Gas Pump
- Hairy Rockettes
- Imperial Squat Walker
- Jumping Spider
- King Arthur
30-count rest / exercise intro
Round 2:
- Lunges
- Merkins
- Newton’s Cradles
- One-legged Burpees
- Pickle Pounders
- Quacken(Duck Walk 10 steps – may have to get more creative the next time I do a “Q” exercise)
- Reverse Crunches
- Squats
30-count rest / exercise intro
Round 3:
- Tennessee Rocking Chair
- Up-Down Merkin (aka hand-release)
- V-up
- Werewolf
- X-Ab Crunch
- Yurpee
- Zombie Walk (aka Frankenstein’s)
MARY:
We were Zombie Walking when the 6:15am alarm on my watch hit. No time for Mary!
COUNT-OFF & NAME-O-RAMA
5 PAX strong! (click for picture)
CIRCLE OF TRUST/BOM:
The Gospel is Christ crucified. We can do nothing to earn our salvation and yet God calls us to be like Him
That’s one big task What does it involve? 3 things: Plans, Discipline (self-control), and Endurance:
1. Plan
Without counsel plans fail, but with many advisers they succeed. – Proverbs 15:22
Commit your work to the Lord, and your plans will be established. – Proverbs 16:3
2. Discipline (Self-control)
A man without self-control is like a city broken into and left without walls. -Proverbs 25:28
22 But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, 23 gentleness, self-control; against such things there is no law. – Galatians 5:22-23
3. Endurance (Perseverance)
1 Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, 2 looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God. -Hebrews 12:1-2
36 For you have need of endurance, so that when you have done the will of God you may receive what is promised. 37 For,
“Yet a little while,
and the coming one will come and will not delay;
38
but my righteous one shall live by faith,
and if he shrinks back,
my soul has no pleasure in him.”
39 But we are not of those who shrink back and are destroyed, but of those who have faith and preserve their souls. –Hebrews 10:36-39
Practical Application – What do you do?
For me, it’s each. One example of all three:
I’m planning to study to take the Mechanical HVAC & Refrigeration PE Exam. I’m disciplining myself to attend class (online) and study. And then I’m going to endure until I get to the point I’m ready to take and pass the test!
What is it for you?
Plans? Plan to take that next step.
Self-control? Discipline yourself to do the plans you make
Endurance? Don’t quit, but persevere.
But remember one thing when you do – it must be with God’s power, by the Spirit.
Romans 8:12-13
12 So then, brothers, we are debtors, not to the flesh, to live according to the flesh. 13 For if you live
according to the flesh you will die, but if by the Spirit you put to death the deeds of the body, you will live.
Take that next step and do all of what God has called you to do from A to Z!
MOLESKIN:
Prayed for Filter (likely Achilles tear), Puck & Herbie (schooling decisions for the fall), & Toucan & Trowel (both have newborns).
ANNOUNCEMENTS:
1. If you haven’t Q’d yet, there’s a Q101 at JUCO July 10th by Judge Judy.
2. New F3 Nation website design so check it out (also new look for the Lexicon and new link and look for the Exicon.
