After the past couple of mornings it felt like a heat wave was moving through Cramerton today. Maybe not a heat wave, but definitely warmer temps and 10 PAX took advantage. Sister Act and Dr. Seuss made a last minute call to change their plans and post at the Goat to support a Kotter that SA has been trying to get back out. Welcome back Pink Floyd!
Quick disclaimer, warmup and pledge then off to the fire department to get things started.
Ab Work Rd. 1
10 American Hammer’s IC
10 Flutter Kicks IC
10 Big Boys OYO
Let’s head up the hill to First Baptist with a stop at each power pole for 5 Burpee’s. Get to the top and….
Ab Work Rd. 2 (see Rd. 1)
Back down the hill and this time replace the Burpee’s with 5 HR Merkins. Get to the bottom and….
Ab Work Rd. 3 (see Rd. 1)
Add 5 Burpee’s for the train
Short mosey around town to the back of the BB&T for…..
Ab Work Rd. 4 (see Rd. 1)
Time now to partner up for a little Dora 1-2-3. Partner 1 performs the exercise while Partner 2 runs up the stairs and around the block.
100 Diamond Merkins
200 Sumo Squats
300 Plank Jacks
Ab Work Rd. 5 (see Rd. 1)
Another mosey around town and back to the start where we finished up with a little wall work.
People’s Chair, People’s Chair Air Presses, People’s Chair March, Dirty Hookups
Workout / 3rd F AO at Ingles’ in Dallas on Mondays at 5:30am
5k’s, P200 and other races coming up
P200 mtg this Sunday at Cavendish Brewery at 3pm
Q Source each Sunday after Crossroads and Coconut Horse
Gumby recovering from hernia surgery
Gastone’s father in law
Dr. Seuss took us out
Sparky and some of the other Folsom regulars are testing out a new AO where the focus is on the 3rd F. This is on Mondays at 5:30am at Ingle’s in Dallas. Run, ruck, walk or whatever you want to do until 6am then meet inside Ingle’s where each week a different PAX chooses a bible verse and discusses it for about 15 minutes. This is a great way to get all 3 F’s at once and I encourage you to check it out if you can.
Let’s take what these PAX are trying to do and apply it to each of our workouts. Whenever you Q, I challenge you to bring a verse, inspirational quote or some other type of message to share with the group at the end of the workout. Let’s spend some time in the word as we prepare to Q and strengthen our Faith as we work on our Fitness.
This morning I talked a little about Proverbs 4:26 – “Ponder the path of thy feet, and let all thy ways be established.”
Too often we get in a hurry and don’t really take the time to see where we are going. A person who takes the time to deliberately consider where he is headed is far less likely to stumble. Don’t make hasty decisions, discern the Lord’s will and then execute it. Look to him for guidance and he will provide you with the direction you need.