THE SCENE: 65 and partly cloudy – good gloom for perfect sunrise
F3 WELCOME & DISCLAIMER
- NOT A PROFESSIONAL
- FREE WORKOUT – Own volition – take care/modify as needed
- CELL PHONE for emergencies
- CORONA – maintain distance, wear gloves, don’t share equipment, spit/blow nose away from others!
WARM-O-RAMA
- Projectivator x8 (good for the brain too)
- Tempo Squat x10
- Cherry PIcker x8
- Mtn Climber x10
- Tempo Merk x10
- LBAC – F/B X10/each way
- Alternating Overhead/Seal Clap x10
- Mosey to Toy Box (Recruiting Ctr)
THA-THANG:
FLORA 1-2-3 (partner up, 1CMU/PAX)
1. Upper Body: P1 – 100 Diamond Merk (switch every 10)
P2 – Plank on CMU
Lap Parking Lot with CMU
2. CORE: P1 – 200 LBC (switch every 20)
P2 – 6” Leg Lift while holding CMU above head
Lap parking lot with CMU
3. LOWER/LEGS: P1 – 300 Squats w/ CMU (switch every 25)
P2 – Al Gore with CMU
Lap parking lot with CMU
DEJA-VU (from last HEAVY PT – single rounds)
o Curls x20 – FARMER CARRY (FC) TO NEXT PARKING ISLAND – Overhead Press x20 – FARMER CARRY BACK
o Lateral Step-up x20 – FC – Single-arm Row x10 each arm – FC
o Thrusters x20 – FC – Tri Ext x20 – FC
o Kettle Swings x20 – FC – Am Hammer 20x (2-ct) – FC
o Blockees x10 – FC – Curls x20 – FC
MARY: Heels to Heaven x10, Starfish x10
COUNT-OFF & NAME-O-RAMA
6 STRONG: ERECTOR, KICKFLIP, ROCKET, CHACO, SLAPPY, SNAGGLETOOTH
CIRCLE OF TRUST/BOM: Strength to Wait with Patience
May you be strengthened with all power, according to his glorious might, for all endurance and patience with joy. (Colossians 1:11)
“Strengthened” is the right word. The apostle Paul prayed for the church at Colossae, that they would be “strengthened with all power, according to his glorious might, for all endurance and patience” (Colossians 1:11). Patience is the evidence of an inner strength.
Impatient people are weak, and therefore dependent on external supports — like schedules that go just right and circumstances that support their fragile hearts. Their outbursts of oaths and threats and harsh criticisms of the culprits who crossed their plans do not sound weak. But that noise is all a camouflage of weakness. Patience demands tremendous inner strength.
For the Christian, this strength comes from God. That is why Paul is praying for the Colossians. He is asking God to empower them for the patient endurance that the Christian life requires. But when he says that the strength of patience is “according to [God’s] glorious might” he doesn’t just mean that it takes divine power to make a person patient. He means that faith in this “glorious might” is the channel through which the power for patience comes.
Patience is indeed a fruit of the Holy Spirit (Galatians 5:22), but the Holy Spirit empowers (with all his fruit) through “hearing with faith” (Galatians 3:5). Therefore Paul is praying that God would connect us with the “glorious might” that empowers patience. And that connection is faith.
Devotional excerpted from Future Grace, page 169
MOLESKIN:
That Flora 1-2-3 was murder! Lots of good moaning and mumblechatter…
ANNOUNCEMENTS:
ROCKET ON Q NEXT TUESDAY, SLAPPY ON THURSDAY FOR HEAVY PT