Month: November 2022 (Page 3 of 12)

Warm Up

Seal Jacks

Leg Stretches

MNCs

RUN with 1 Burp at every light pole till Union Rd

11s at steps behind Robinson School

Merkins and Squats

Food Lion Parking Lot- Wall Sits and Dirty Hook Ups

Step Ups and Dips

Warm Up

Seal Jacks

Leg Stretches

MNCs

Grier TRACK

Monkey Humping Burpees

Each curve 2 Burp, 10 MHs : 4 Burp, 15 MHs : 6 Burp, 20 MHs : 8 Burps 25 MHs  X 2

1st Pres Church Steps 11s BUNNY HOP STEPS UP

WW1s and Shoulder Taps

Dora- Church Parking Lot-

Announcements:  Site Q Changeover coming soon at Gashouse- Frisbee Tournament, F3Christmas Party, @nd F Lunch, and Christmastown 5k

Prayers: Nutria’s Family, Littlejohn Family, Byrum Family, Travel for Thanksgiving

16 HIM’s for a day after sloth-fest, co-Q with Linus and Maybelline.

Disclaimer:

Warm Up:

SSH – 20 not so much IC, Freight and Mayor made sure I knew

Squats – 10 IC

LBC’s – 10 IC

Merkins – 10 IC

Maybelline ran us to the FUSE.

Maybelline:  11’s – Side length of FUSE parking lot, I think we did Rocky Balboa’s and Flutters.  I could be wrong about that, but we did a round of 11’s with something on each side.

Linus:  Middle of parking lot, partner up.  10 Big Boys and Partner 1 mosey length of lot to the end and best you can sprint back.  Partner 2 goes opposite distance performing same.  ‘Reckon I could have been a bit more clear in my directions but we got through it.  Round 2 was with Homer/Marge, 10 IC.  Run and return.

Maybelline:  Triple Nickel turned out to be a few pennies.  I honestly forgot what we did but we unmercifully received instructions to bear crawl the distance to each side.  Maybelline’s a burner, anti-slow digestion of turkey for some reason.  I’m not sure we received enough rain to clean the lot.  Will need a street cleaner over there.

Mosey back.  Some Mary at the stop lights (and so I could catch my breath)

Back to home base.

Pledge:

Announcements:

McAdenville 5K tomorrow night, arrive early (5:00/5:15).  Roads are supposed to close at 5:00.  May need some additional runners as the Ultimate Frisbee tournament claimed some.

Ray Nathans at high noon today, F3 lunch

Waffle House breakfast this morning (please do not go now!)

12/3:  Christmas Party, register and vote

Prayers:

Huckleberry

Family

Wichita’s baby

Pillager’s family

Honored to Q:  Maybelline/Linus

We ran the hill in the dark

5 burpees at the top 5 burpees at the bottom

We ran that for 30 minutes or so then ran toward the flag stopped at each light pole for 10 flutters, 10 mountain climbers, 10 squats

Workout over.

I stopped a little early to read scripture the most important part!

“We who are strong have an obligation to bear with the failings of the weak, and not to please ourselves. Let each of us please his neighbor for his good, to build him up. For Christ did not please himself, but as it is written, “The reproaches of those who reproached you fell on me.” For whatever was written in former days was written for our instruction, that through endurance and through the encouragement of the Scriptures we might have hope. May the God of endurance and encouragement grant you to live in such harmony with one another, in accord with Christ Jesus, that together you may with one voice glorify the God and Father of our Lord Jesus Christ. Therefore welcome one another as Christ has welcomed you, for the glory of God.”
‭‭Romans‬ ‭15‬:‭1‬-‭7‬ ‭ESV‬‬

If we claim to follow Christ then we have job to do when it comes to living day to day for the lord and shining His light. We can’t do the work outside of Christ. Through His word it brings us Encouragement and Endurance. We have to allow the Holy Spirit to manifest Jesus in and through us. We need to build each other up in the word of God and not the worldly comments we make at these workouts and in our group text. That’s not the spiritual encouragement we need to have for true in endurance for our walk with Christ. We are to bring God glory with one voice in accord with Jesus! Are we bringing God glory in the things we say, the things we do in the F3 group? It’s more than working out and it is fellowship but as a believer in Jesus ask yourself if what your doing and what you’re saying is bringing glory to God?

We can’t just be acceptable and comfortable to the world and its ways  if we are believers then we will look different. F3 should look different from the world and in my opinion we are slowly conforming to the world around us and it’s closing in fast! Stand firm and faithful in the word of God and  be different.

Wake up everyday wanting to give the encouragement and endurance of the scriptures to someone and bring glory to God!

Freon, Mayor, Camelion, Pillager joined me for my second Q.   After the standard disclaimer and pledge, our warm up included:

• side straddle hops
• hill billys
• arm circles
• diamond pushups

Our workout was inspired by my daughter’s volleyball career coming to an end (as a senior in high school) and to those young ladies I coach in rec whose middle school volleyball is just beginning.  Ladder 99’s:

Round 1

• 99 count wall sit

Round 2

• 88 count wall sit
• 88 seal jacks

Round 3

• 77 count wall sit
• 77 seal jacks
• 77 rocky balboa’s (toe tap to bench)

Round 4

• 66 count wall sit
• 66 seal jacks
• 66 rocky balboa’s
• 66 count low plank hold

Round 5

• 55 count wall sit
• 55 seal jacks
• 55 rocky balboa’s
• 55 count low plank hold
• 55 mountain climbers

Round 6

• 44 count wall sit
• 44 seal jacks
• 44 rocky balboa’s
• 44 count low plank hold
• 44 mountain climbers
• 44 squats

Round 7

• 33 count wall sit
• 33 seal jacks
• 33 rocky balboa’s
• 33 count low plank hold
• 33 mountain climbers
• 33 squats
• 33 bench dips

Round 8

• 22 count wall sit
• 22 seal jacks
• 22 rocky balboa’s
• 22 count low plank hold
• 22 mountain climbers
• 22 squats
• 22 bench dips
• 22 mike tyson’s

Round 9

• 11 count wall sit
• 11 seal jacks
• 11 rocky balboa’s
• 11 count low plank hold
• 11 mountain climbers
• 11 squats
• 11 bench dips
• 11 mike tyson’s
• 11 jump wall taps

Finished off with core:

• 30 CBD’s
• 30 flutter kicks
• 30 big boys
• 10 superman v-ups

We Rucked and laughed.  Maybe did a few squats and lunges

What a great group of HIM’s

Happy Thanksgiving!!!

My honor to Q