Where: Hill City
Pax: Stairmaster, Angus, Ohms, Mudslide, Snowflake, Rainman, Flemish, Vila, Schnauzer, Esse, Prosciutto,
Conditions: Mid-70s and beautiful
Welcome and Disclaimer were given…It was also said that for every jogger we saw, we would all stop and do 10 burpees. Then I set the tone for the morning by reading Psalms 119:105 which tells us that God’s “word is a lamp to my feet and a light to my path.” I wanted to remind the PAX that God’s Word is our guide in everyday life and that would include this mornings workout. More to come on that…
We mosey’ed over to the great hall for the…
*To start the warm up off, I read the following verse to help guide us:
1 Corinthians 16:13 / Be watchful, stand firm in the faith, ACT LIKE MEN, be strong
-God’s Word instructs us to act like men…What does that look like? We will hear more about that after the warm up, but for now, it meant in light of 1 Corinthians 16:13, we will do 16 exercises, 13 reps each.
1. Side Straddle Hop / IC X13
2. Imperial Walkers / IC X13
3. High Knees / IC X13
4. Wide High Knees / IC X13
5. Mountain Climbers / IC X13
6. Side Straddle Hop / IC X13
7. Arm Circles (Forward) / IC X13
8. Arm Circles (Backwards) / IC X13
9. Chinooks / IC X13
10. Moroccan Night Club / IC X13
11. Side Straddle Hop / IC X13
12. Dot Drill / IC X13
13. 1 legged Dot Drill (One leg) / IC X13
14. 1 legged Dot Drill (Switch Legs) / IC X13
15. Bear Crawl (For a 4- count to 13 reps)
16. Rocky Balboa / IC X13
We then took a li’l mosey near the river side of Coolidge Park where I read what it looks like to ACT LIKE MEN.
Ephesians 5:25 says “Husbands, love your wives, as Christ loved the church and gave himself up for her.
To be a man…to act like a man…is to be a SACRIFICAL SERVANT LEADER…for our wives, our kids, for our church, for our community, for our F3 band of brothers, for the world around us…That is what Biblical manhood looks like and we see it best in the life of Jesus.
Again, as we allow the Word of God to guide us, we used Ephesians 5:25 as our guide. That meant we did 5 exercises, 25 reps, 5 times (with a little mosey in between each complete set)
Merkins x 25
Squats x 25
Plank Jacks x 25
Dips x 25
BBSU x 25
Rinse and Repeat 4 more times (after a little mosey to a new location)
On our mosey in between set 2 and 3, we stopped along the lighted riverwalk and lunged for 1 light pole, sprinted to the next light pole and repeated that sequence for two more rounds.
We ended back at the love shack for our final 5:25 set. In the middle of that set we spotted joggers and we all dropped and conducted 10 burpees.
After the final set was done, we gathered for some 6MOM, but as we were about to get started, we spotted more joggers so we all dropped and did 10 more burpees…time ran out on the morning.
*We welcomed 2 FNG’s and imparted the names “Vila” and “Flemish” to them. We also enjoyed the company of the Nomad Schnauzer.