THE SCENE: around 60 degrees, clear, not humid… perfect conditions at the Project AO.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 10 tempo merkins, 10 tempo squats
THA-THANG:
Gave instructions on the workout and we got to it. This was a timed workout (52:30) for total cumulative reps. The following list of exercises are performed in sets of 25 reps. After completing each set of 25 reps, run 25 yards, do 3 burpees, and return for the next set. Here are the exercises:
- 200 curls
- 175 squats
- 150 O.H. presses
- 125 K.B. swings
- 100 merkins
- 75 Thrusters
- 50 Bonnie Blares (each leg)
- 25 blockees
The idea was to continue to work in reverse through the list once completed if there was time remaining, but we didn’t get past the thrusters. Killer workout!
MARY:
Listen to announcements while YHC got ready for the word.
COUNT-OFF & NAME-O-RAMA
8 completed IPC week 4! Done!
CIRCLE OF TRUST/BOM:
“Is anyone among you suffering? Then he must pray. Is anyone cheerful? He is to sing praises. Is anyone among you sick? Then he must call for the elders of the church and they are to pray over him, anointing him with oil in the name of the Lord; and the prayer offered in faith will restore the one who is sick, and the Lord will raise him up, and if he has committed sins, they will be forgiven him. Therefore, confess your sins to one another, and pray for one another so that you may be healed. The effective prayer of a righteous man can accomplish much.”-James 5:13-16 NASB1995
These are excellent words regarding the power of prayer. The portion of this passage YHC is focusing on is the last verse. “Confess your sins to one another and pray for one another”. This a very difficult and uncomfortable thing to do, especially if you don’t have someone that you trust with your struggles. Thankfully, F3 is full of them! Now for the second part of the verse. “The effective prayer of a righteous man can accomplish much”. The previous verses prove how effective the prayer of a righteous man can be. I encourage all to use this tool to which we have access and lift each other up in prayer.
MOLESKIN:
What a full body beat down! YHC was quickly aware of how my lack of upper body exercise has affected by strength.
ANNOUNCEMENTS:
Friday HH obstacle build and blood drive at Asylum. Saturday Hardship Hill!