Fitness, Fellowship, Faith

Day: January 10, 2021

The Four Corners

Warm Up:

50 Moroccan Night clubs

15 Gravel pickers (IC)

Mosey to upper flag for pledge. Mosey to upper parking lot to first 4 corners.

After completing each exercise, you take a lap around all 4 corners and advance to next corner. After finishing each corner, repeat for round 2 exercise and running after each.

1st Four Corners:

Station 1: Round 1: 45 Flutters, run a lap, Round 2: 25 Merkins, run a lap

Station 2: Round 1: 45 LBC’s, run a lap, Round 2: 20 Hand Release Merkins, run a lap

Station 3: Round 1: 45 Freddie Mercury’s, run a lap, Round 2: 20 Shoulder Taps, run a lap

Station 4: Round 1: 20 V-ups, run a lap Round 2: 20 Mike Tyson’s, run a lap

Mosey to left lower parking lot to second 4 corners

2nd Four Corners:

Station 1: Round 1: 30 circles to the right , run a lap, Round 2: 30 air arm presses, run a lap

Station 2: Round 1: 30 circles to the left, run a lap, Round 2: 20 Burpees, run a lap

Station 3: Round 1: 30 American hammers, run a lap, Round 2: 20 Mountain Climbers, run a lap

Station 4: Round 1: 30 big boys, run a lap Round 2: 40 calf raises, run a lap

Mosey to right lower parking lot for last 4 corners

3rd Four Corners:

Station 1: Round 1: 25 Toy Soldiers, run a lap, Round 2: 20 diamond merkins, run a lap

Station 2: Round 1: 20 squats, run a lap, Round 2: 20 CDD’s, run a lap

Station 3: Round 1: 20 Imperial walker squats, run a lap, Round 2: 20 merkins, run a lap

Station 4: Round 1: 20 Monkey humpers, run a lap Round 2: 20 hand release merkins, run a lap

Mosey back to tennis courts for COT

Shared word from Matthew 14:22-33 (‘Are you in a storm today?’)

Announcements: Convergence 1/9

Prayer request: Several made

Rucking in the Park

we hiked down the road and cut in on the old city street, headlamps were needed. We did 25 Squats. When we first entered the park we did 25 Merkin Inclines on park benches. We continued rucking stopping at the cross roads to do 25 Monkey Humpers. The hiked up hill toward the playground and went to the shelter nearby and with our packs off did 25 American Hammers, then 15 Oblique Crunches both sides and 25 Dips.  Suited up and hiked to the Concession Stand where we did 25 incline merkins. Mo-zee up and around to 4th soccer field and at the cross roads did 25 heel raises. We hiked quickly around and headed back to the A/O.

Can we all agree?

It was cold.  Several got in some EC before the main run started.  A couple rucked.  A couple ran some hills.

It was glorious to be out this morning in the gloom.

Several prayer requests.  Prayer.  Pledge.

11 made the discussion on Chapter 1 of The Four Agreements after the workout.  We will continue this discussion for the next 4 – 5 weeks at least.

Honored to lead it this morning.

Until the next one.  Aye!

Stroganoff

“Disruption” at Crossroads

12 PAX resisted the fartsack and posted on a chilly morning at Crossroads.  Strong work by all this morning.  “Disruption” was strong throughout the runs and during QSource.

It’s always an honor to get an opportunity to lead!!  Until next time PM is OOOUUUTTTT!!

Prayers:
Gumby’s mom
GD and wife
Broke and family
F3 Gastonia 2021 Leadership Team
PM’s co-worker on the loss of his dad
Many unspoken
SAs family
Nation/Leadership

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