Fitness, Fellowship, Faith

Day: February 12, 2019

Come Down that Mountain

The clock hit 5:30 and there was a heavy mist in the air.  I had a weinke ready to go, and a deck of cards as a “just in case” backup.

Warmarama:

  • Side Straddle Hops, 15 IC  –  2 merkins
  • Imperial Walkers, 16 IC  –  4 merkins
  • Moroccan Nightclub, 20 IC  –  6 merkins
  • Don Quixotes, 15 IC  –  8 merkins

 

Thang:

The mist seemed to be letting up so I tossed the deck of cards aside and we set out on a mosey down Catawba, left on Oakland, left again on W. Central and there on our left is our favorite wall by Ida Rankin Elementary School…  can’t pass it by without a little work:

  • 5 incline merkins and 5 derkins
  • 10 incline merkins and 10 derkins
  • 15 incline merkins and 15 derkins

Mist had picked up a bit so let’s mosey over to the covered walkway for some 11’s:

  • American Hammers & Lunges  (Q kept trying to do American Hammers at both ends…)

It seems the mist has let up again, so it is time for some four corners. We were to run around the parking lot and do the following exercises:

  • 1st corner – Merkins
  • 2nd corner – Squats
  • 3rd corner – LBCs
  • 4th corner – Mountain Climbers  –  do SSHs while waiting on the six

First round… give me 5 reps… next round 10, then 15 and then 20
Q decided to run his mouth a bit here… in Matthew we find the Sermon on the Mount where we get the Beatitudes and a lot of what were called “hard sayins” when I was growing up. But he had to come back down that mountain and so do we… so back down we went with our four corners… 15 reps, 10 reps and 5 reps.

The clock was ticking, so time to mosey on back to the middle school. When we got to the school the Q had to run his mouth just a little more… see, as Jesus was wrapping up these hard sayins, he left us with this in Matthew 7:24 “Therefore everyone who hears these words of mine and puts them into practice is like a wise man who built his house on the rock.” The key phrase for me is “put them into practice.” Many hear, few put it into practice. The HIMs of F3 inspire me every day as I see them putting their fitness, their fellowship and their faith into practice! I encourage you to go read Matthew 7:24-27 to get the whole story.

We said the Pledge.

Ended with COT!

I hope we all went away just a little better…

Push through the gloom!

Hank brought the pain as always! We got in a little over 2 miles, we did burpees, lunges, jump rope, merkins, SSH, good push by everyone that was present. Folsom was a little thin this morning, Big Pappy is fight the crud and still got it done! Good work men!

Announcements- CSAUP, sign up! Rooster, receiving friends for Gumby’s father-in-law at McLean funeral home this afternoon 6-8

prayer request- all pax , families, Gumby’s family, his father-in-law passed away

The Little Green Band

5 HIMs showed up to the bulldog for some rainy pain and here is how it went…

Pledge

Warmup:

SSH x 10 IC

Merkins x 15 OYO

 Imperial walkers x 10 IC

5 Burpees OYO

Station work:  

  1. Swings/ Deadlifts – 30 each
  2. Curls/ Merkins – 25 each
  3. Pulls (green band)/ Dips- 25 each
  4. Renegade Rows/ Arnold presses -30
  5. Squats -25 / Burpees -10

We did approximately 6 rounds of each exercise.  The real crowd pleaser was the little green Thera band that was used for rear deltoid pulls… looked easy…not so much after a few rounds.  Even though there were a few Q fails I really enjoyed leading today.  Thanks to all who joined in…we all got better today!

COT/ prayer requests/ YHC took us out

Make it a great day…get after it!

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