THE SCENE: 30 degrees of darkness – But the men prevailed!
F3 WELCOME & DISCLAIMER
Welcome to my last dis-respectful Q! Turning 50 tomorrow. 🙂
- 50 SSH
- 20 Cherry Pickers
- 20 Lunges
- 20 Side Lunges
- 20 Imperial Walkers
- 20 Bicycles
- Welcome gentlement to THE BURPEE MACHINE:
Breaking down the burpee into six exercises to be done at six different stations.
- Deep Squat
- Squat Jumps
- Side Straddle Hops
1 or 2 Him’s spread out per station. Everyone starts doing the exercise of their station until they get bumped by the up and coming HIM. The machine starts when the first Planker gets up and runs to the touch point (10,50, or 100 yards away) and back to the next station (Merkin). That person then commences Merkins and the dudes doing merkins get up and run to the touch point and return to the next station at which they “bump” the exerciser to the next station (Deep Squat). And so on until the last him is reached (Side straddle hops) and he gets bumped back to the beginning of the “Machine” at which point the cycle starts all over.
We did one round at 10 yards, and 20 yards and then ran to the Hill bowl behind the CMU pile where each him picked up a CMU and we lined up the machine stations at the top of the Hill and designated the cement 25 yards below as the touch point to go to and return from. Except now we were carrying a CMU with us to each station. We almost completed one round of this.
In light of a big gut STUFFER coming the next day, we did all ab & core work.
- 20 Bicycles
- 20 Star Crunches
- 20 Imperial Walkers
- 20 Windmills
- American Hammer shoulder circle passing 3 CMU’s
- 10 Single left arm- star crunches
- 10 single right arm-star crunches
- 20 Big Boy Situps Circle passing CMU’s at top of BBS.
- Hopefully that burned off some excess calories … that will be gained tomorrow.
COUNT-OFF & NAME-O-RAMA 9 Hims
CIRCLE OF TRUST/BOM:
Reading of the hidden psalm in 1 Chronicles 16:8-32 As a reminder to give thanks for everything and submit under the Lord’s Majesty.
Psalm of Thanksgiving8Oh give thanks to the Lord, call upon His name;Make known His deeds among the peoples.9Sing to Him, sing praises to Him;Speak of all His wonders.10Glory in His holy name;Let the heart of those who seek the Lord be glad.11Seek the Lord and His strength;Seek His face continually.12Remember His wonderful deeds which He has done,His marvels and the judgments from His mouth,13O seed of Israel His servant,Sons of Jacob, His chosen ones!14He is the Lord our God;His judgments are in all the earth.15Remember His covenant forever,The word which He commanded to a thousand generations,16The covenant which He made with Abraham,And His oath to Isaac.17He also confirmed it to Jacob for a statute,To Israel as an everlasting covenant,18Saying, “To you I will give the land of Canaan,As the portion of your inheritance.”19When they were only a few in number,Very few, and strangers in it,20And they wandered about from nation to nation,And from one kingdom to another people,21He permitted no man to oppress them,And He reproved kings for their sakes, saying,22“Do not touch My anointed ones,And do My prophets no harm.”23Sing to the Lord, all the earth;Proclaim good tidings of His salvation from day to day.24Tell of His glory among the nations,His wonderful deeds among all the peoples.25For great is the Lord, and greatly to be praised;He also is to be feared above all gods.26For all the gods of the peoples are idols,But the Lord made the heavens.27Splendor and majesty are before Him,Strength and joy are in His place.28Ascribe to the Lord, O families of the peoples,Ascribe to the Lord glory and strength.29Ascribe to the Lord the glory due His name;Bring an offering, and come before Him;Worship the Lord in holy array.30Tremble before Him, all the earth;Indeed, the world is firmly established, it will not be moved.31Let the heavens be glad, and let the earth rejoice;And let them say among the nations, “The Lord reigns.”32Let the sea roar, and all it contains;Let the field exult, and all that is in it.33Then the trees of the forest will sing for joy before the Lord;For He is coming to judge the earth.34O give thanks to the Lord, for He is good;For His lovingkindness is everlasting.35Then say, “Save us, O God of our salvation,And gather us and deliver us from the nations,To give thanks to Your holy name,And glory in Your praise.”36Blessed be the Lord, the God of Israel,From everlasting even to everlasting.
Booster’s Dad, Wives, families, love, patience.