Fitness, Fellowship, Faith

Day: January 31, 2017

February 3rd F Preblast for the Gashouse

It was not long ago that that we heard a powerful testimony from Dredd “It all begins with love. You can not lead a man to his death unless he knows you love him”. We always enter the month of February planning on how we can make our sweethearts smile without spending too much money. In February 2017 I challenge you to do something different. I challenge you to find and practice a selfless love; expecting nothing in return.

As you read the suggested passages on the love of Christ towards us and discuss them at Coffeerama I hope you will find inspiration to love in a way you never have before.
Week 1) 1 Corinthians chapter 13: 1-7. We normally read these verses at weddings,
How did Christ show these things towards us?
Do we practice these things with our family? How can we do better?
Verses 1-3 talk about many of the spiritual gifts. How do these compare to Love?

Week 2) Ephesians Chapter 5:25-33
What command did Paul give us as men towards our wives?
How did Christ demonstrate this?

Week 3) 1 Corinthians 13: 4-13
Verse 11 talks about formerly being a child. What is the Apostle Paul implying in this love chapter?
Which part of these verses can we improve at?

Week 4) John 13:1-17 In this passage Jesus washes the disciples feet. How does he demonstrate the love attributes found in 1 Corinthians? How can we demonstrate them, as he charges us in verse 17?

Hushpuppy will tweet out the verses before each Saturday workout.  EH a friend, offer to buy them coffee after. Study and share these verses and most of all, live them in your homes and businesses!
See you in the gloom!

Body By Tiny Tanks M

11 showed in the gloom and cold to push the rock at the Storm.  No FNGs present so abridged version of disclaimer given.  YHC did stress that today’s work out was completely stolen from a bootcamp class his M taught.  Some modifications were added to accommodate present coupons and time, but all mumble chatter and complaints should not be directed at the Q.

Top Hat was coming in hot at go time, so YHC quickly got the pax moving so he’d have to hustle to catch up.  As the planned workout would leave little time to spare, a formal warm up was skipped.

Warm Up:

No time for a proper warm up! Long mosey around the parking lots ending at the softball fields.

The Thang:

Six stations.  Pax will conduct exercises on cards at each station for 4 consecutive minutes.  Goal is to perform each superset on the cards 4 times.  Bonus for EC!  After each set, 2 minutes mosey.

  • Station 1:
    • Burpees x 10
    • Jump Squats x 10
  • Station 2:
    • Back Row w/ cinderblock x 10
    • Sumo High Pull w/ cinderblock x 15
  • Station 3:
    • Squat Press w/ cinderblock x 10
    • Shoulder to shoulder press w/ cinderblock x 15 (going over head)
  • Station 4:
    • T Merkins x 10
    • Up/Down Planks x 15
  • Station 5:
    • Dips x 10
    • Tricep Merkins x 15
  • Station 6:
    • Curls w/ cinderblock x 10
    • Reverse Grip Rows w/ cinderblock x15

Last 2 stations where shortened 30 seconds and 1 mosey was skipped to ensure completion on Time. With 2 minutes to spare, mosey back to start to close out. And Time

Pledge

Announcements:

  • Need Q’s at TheStorm, Goat Island and the Yank!
  • Palmetto 200 meeting on 7 Feb @ Cramer Mountain Club.
  • Tiny Tank has the Q @ Goat Island on Thursday.  Workout will honor Army CPT Dan Whitten who died February 2, 2010 while on patrol in Afghanistan.

Prayer Request:

  • Top Hat’s Father

Once again I am honored to be able to lead and lock shields with my fellow F3 Brothers in the Gloom.  I appreciate every drop of sweat we put in together and look forward to continuing to sharpen myself with you all.

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