Fitness. Fellowship. Faith.
THE THANG: went to the track due to ice
COT: what gives you rest? Where do you find rest?
THE THANG: some showed up tardy and we still rucked
COT: show grace to one another. Assume the best in one another
THE THANG:mosey through Gulfwood. Say good morning to Drano with some monkey humpers
MARY:
ANNOUNCEMENTS: Srarfish convergence, 1/31. Another GoRuck
COT: we are justified by faith, not by works. That doesn’t give us a right to sin but goes give us freedom from condemnation.
Stretch OYO
THE THANG:
Rucked 3.4 miles
MARY: NA
ANNOUNCEMENTS: 10th Anniversary on November 8 at asylum – please sign up
COT:
While listening to Leanna Crawford’s song entitled Still Waters that focuses on the 23rd Psalm, I started thinking about scripture, particularly Psalm 23. When you’re driving 12 hours in a car, you’ve got the time to ponder life.
1 The Lord is my shepherd; I shall not want. 2 He maketh me to lie down in green pastures: he leadeth me beside the still waters. 3 He restoreth my soul: he leadeth me in the paths of righteousness for his namesake. 4 Yea, though I walk through
the valley of the shadow of death, I will fear no evil: for thou art with me; thy rod and thy staff they comfort me. 5 Thou preparest a table before me in the presence of mine enemies: thou anointest my head with oil; my cup runneth over. 6 Surely goodness and mercy shall follow me all the days of my life: and I will dwell in the house of the Lord forever.
As many of you know, last week my wife, daughter and I were in Texas seeing my parents. Unfortunately, my mom has been diagnosed with Alzheimers. It’s a terrible disease but fortunately, my mom is still early in her fight against the disease but she’s definitely losing her memory.
Honestly, I’ve been feeling down in the dumps…sad, angry, and a bit helpless because my mom is amazing. Then I realized that a lot people never knew their mom or dad or if they did maybe it’s not great memories.
I realized how unbelieveably blessed that I have been to have had an awesome mom for my entire 54 years! Yes, I realize that over the coming months and years she’ll probably forget me or my daughters, I’m so grateful for the time I have had with her.
I also know that while it stinks right now that my parents, family and my daughters are upset, I know where Mom is going and when she gets to Heaven someday her memory will be fully restored!
Psalm 23 offers each of us messages of guidance, peace, and provision, reminding us that God is with each of us in both easy and difficult times, providing rest, protection, and strength for our life’s journeys. I hope it encourages you to trust
God’s leadership, to find contentment, and have hope in the face of challenges, knowing that we are not alone and have everything we need in Him.
1 Thessalonians 5:18 ESV Give thanks in all circumstances; for this is the will of God in Christ Jesus for you.
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Circuit 1: Quads & Glutes
1. Jump Squats
2. Reverse Lunges (alternating)
3. Bulgarian Split Squat (R leg elevated on chair/sofa)
4. Bulgarian Split Squat (L leg elevated)
×3 rounds
Circuit 2: Hamstrings & Glutes
1. Single-Leg Hip Thrust (R leg, shoulders on couch/bench)
2. Single-Leg Hip Thrust (L leg)
3. Glute Bridge March (alternate legs)
4. Speed Skaters (side-to-side jumps)
×2 rounds
Circuit 3: Explosive Power & Burnout
1. Broad Jumps (jump forward, shuffle back)
2. Split Jump Lunges
3. Sumo Squat Pulses (low hold, pulse up & down)
4. Wall Sit (hold as long as possible for the 40 sec)
×2 rounds
Finisher (4 minutes – AMRAP)
Do as many rounds as possible in 4 minutes:
• 10 Jump Squats
• 10 Walking Lunges (each leg = 1 rep)
• 10 Glute Bridges
2 minutes of calf raises
