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“32 and Counting”

QIC: Laces Out (Respect)
Date: 01/03/2019
PAX: Black Hat, Candu, Care Bear, The Count (Respect), Deep End, Dirk, Fabio, Geyser, Hobo, Iron Butt (Respect), Moondance, Ringwald, Roadhouse (Respect), Skitch, Speed Bump, VSquared
AO: Hill City

Conditions 48 degrees and raining (you only get wet once!)

The Disclaimer given

COP: YHC is celebrating 32 years of marriage today, so the number 32 will come up often and all morning. See 15 different exercises below x 32 total reps each

Mosey to warmup at The Great Hall
12 SSH IC (1st), 16 Finkle Swings with partner each leg (2nd), 10 SSH IC, 12 Merkins IC (3rd), 32 Squats IC (4th), 16 LBAC each way (5th), 12 Imperial Walkers IC (6th), 10 SSH IC
Gave Ringwald authority of choice (Over or Under) who chose “Over,” so we will do The Thang OVER the Walking Bridge

The Thang

Mumble Chatter on way to Walking Bridge
32 of each exercise as we mosey across bridge, stopping along the way
Start of Bridge: 12 Burpees OYO (7th), 10 Merkins IC, 10 Imperial Walkers IC
Mosey 1/4 of way: 16 Lunges IC (8th), 10 Merkins IC, 10 Imperial Walkers IC
Mosey 1/2 of way: 12 Freddy Mercury IC (9th), 10 Burpees OYO, 12 Incline Merkins IC (10th), 12 Plank jacks (11th)
Mosey ¾ of way: 12 LBCs IC (12th), 10 Freddy Mercury IC, 10 Incline Merkins IC, 10 Plank Jacks IC
Mosey to end by Ice Cream Show: 20 LBCs IC, 10 Freddy Mercury IC, 10 Incline Merkins IC 10, Plank Jacks IC, 10 Burpees OYO
Mosey 1/2 of way: 16 Shinooks IC (13th), 16 Shoulder Press IC (14th), 16 Smurf Jacks IC (15th)
Mosey to end: 16 Shinooks IC, 16 Shoulder Press IC, 16 Smurf Jacks IC
Mosey back to Blue Rhino

COT

Countarama-17! Not bad for rainy day!
Namearama
Devo-32 years of marriage has taken lots of commitment, work and discipline. Allyson has loved me and we have stayed faithful to one another all these years. I am still however working on things daily. Focused this last year on being attentive (listening, focusing on her), being responsive (responding to the things she says and does) and emotionally connected (being present, connected to her in every way). Ephesians 5:25 “Husbands love your wives as Christ loved the church and gave himself up for her.” This is our challenge as husbands that we must do! This is your challenge this year!
Prayer Requests and Pray

 

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Chattanooga Cha Cha revisited

QIC: Laces Out (Respect)
Date: 11/20/18
PAX: Candu, The Count (Respect, Respect), Ducktales, Geek Squad, Ohms, Peanuts, Picasso, Prosciutto, Protractor, Ringwald, Steam Engine, Sunshine, VSquared, Whittler
AO: Hill City

Conditions 43 degrees and cool (was 20 degrees two years ago on YHC first post with F3 Chatt) so it felt warm

The Disclaimer

COP

So, on this date two years ago (11/20/16), YHC posted for the very first time at The Dreadmill AO (Rivermont Park) in the freezing cold at the request of F3Gus and today we will revisit that first beatdown! It was one week after the launch. YHC found the backblast from the Q from F3Alpha and will keep us as close as possible to that original workout. Will explain all the things I could not do that day that come easy today!
Mosey around the parking lot.
Warmup: 20 SSH IC, 20 Squats IC, 20 Mountain Climbers IC, 10 Slow Merkins IC.
Mosey to the flag and line up in partners for a Dora

The Thang

YHC first Dora, was partnered with F3Gus who did most of the reps!
Dora
• 100x Makhtar N’Diayes • 200x Monkey Humpers • 300x LBCs
Pax 1 started exercises while Pax 2 ran to sidewalk and back, swap places picking up where Pax 1 left off. Hold plank till all finish.
Mosey to makeshift baseball field
‘Round the bases – with partner
• Wheelbarrow to 1st base – • (switch places) Wheelbarrow to 2nd base – • Partner carry to 3rd base – • (switch places) Partner carry to home
– 10 count rest
• 4x Lunges 4x broad jump to 1st base – • 4x Lunges 4x broad jump to 2nd base – • 4x Lunges 4x broad jump to 3rd base – • 4x Lunges 4x broad jump to home –
Mosey to benches on the Riverfront
Bench Beatdown
• 20 Dips IC • 20 Derkins IC • 20 Dips IC • 20 Derkins IC
Indian Run from benches around field back to home plate
Mary

  • 20 LBCs IC
  • 10 American Hammers IC
  • 12 Dying Cockroach IC
  • 12 Hello Dolly IC
  • 10 Hollywood IC both sides
  • 15 Low Plank IC
  • 10 Large Pickle Pounders IC
  • 12 Big Boy Sit ups IC
  • 12 Rosalita IC en Espanol

 

COT

Thinking back to 2 years ago today, my very first workout was on week two of the new AO The Dreadmill (Rivermont) for F3 Chatt launch. Invited by F3 Gus and showed up not knowing what to expect and being a little overwhelmed. Not able to do 5 pushups without going to a knee. However, because of the accountability of the men of F3 Chatt, not only am I in better fitness shape today, but have grown as a man, husband, father and brother in Christ!
I’m forever grateful to the men like Gus, Proscuitto and Angus who were at that first post of mine and kept after me to move from Saturday only workouts to begin posting at Hill City…my favorite AO. We can make others better by holding accountable, pushing, getting together for F2 opportunities and challenging our faith! Shared the most importent thing with the Pax today…the Gospel, using the 3 Circles: Life Conversation app on my phone.
Prayers today for Fissure for surgery today and his Doc Whittler (as of press time, was successful)!
Namearama, Countarama

 

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Merkin Mile + on the Bridge

QIC: Laces Out (Respect)
Date: 10/16/18
PAX: Best in Show (Respect), Candu, Care Bear, Fabio, Flemish, Freefall, Gisele, Speed bump, Sunshine, VSquared, Whittler
AO: Hill City

Conditions 55o and crisp and clear

The Disclaimer “I’m not a professional, work hard, modify if necessary and if you get hurt, we’ll carry you back to your car!”

COP

Warmup at the Blue Rhino
15 SSH IC, 15 Imperial Walkers IC, 15 Finkle Swing each leg, 15 SSH IC, 10 Slow Merkins, 12 Plank IC, 15 High Knees IC, 15 Wide High Knees IC, 15 SSH IC
Mosey to the Walking Bridge

The Thang: Merkin Mile + on the Bridge

Started with 5 Burpees OYO. Will do a Merkin Mile with Squats on the Bridge
Merkin Mile
25 Merkins OYO, hold Al Gore until all Pax finish and then 25 Squats IC
Mosey to 1/4 of the Bridge
25 Merkins OYO, hold Al Gore until all Pax finish and then 25 Squats IC
Mosey to 1/2 of the Bridge
25 Merkins OYO, hold Al Gore until all Pax finish and then 25 Squats IC
Mosey to 3/4 of Bridge
25 Merkins OYO, hold Al Gore until all Pax finish and then 25 Squats IC
Mosey to end of Bridge
Ice Cream Show Dora
Partner up…first Pax begins exercise while other explores the bridge by running to first arch and back. Switch and pick up where first Pax stopped:
100 Merkins…200 LBCs…300 Squats
Had to stop early due to time and YHC led all Pax in 15 Squats IC.
Mosey across bridge with a Bernie Sanders and then Flutterkicks 15 IC and Freddie Mercury 12 IC at 1/2 way point. Mosey to end of bridge. 25 Incline Merkins OYO

COT

CIRCLE OF TRUST:  Counterama, Namerama, Announcearama and the Ball Of Man.
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

Moleskin

Hebrews 10:23 “Let us hold fast the confession of our hope without wavering, for he who promised is faithful.” It’s been almost two years since YHC began posting F3 Chattanooga. F3 guys holding me accountable has helped me grow in fitness and faith. I desire to be unwavering in my faith and appreciate the encouragement of this group. Let’s hold fast to the confession of our faith…Jesus, you are the Christ, the Son of the living God…as Peter said!

 

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9/11 Convergence at Hill City

QIC: Laces Out (Respect)
Date: 09/11/2018
PAX: Best in Show (Respect), Cable Cutter, Candu, Care Bear, Ducktales, Fissure, Flemish, Franzia, Geek Squad, Kodak, Ohms, Ringwald, Sidekick, Snowflake, Speed Bump, Steam Engine, Sunshine, Threeskin
AO: Hill City

Conditions

73o and muggy

The Disclaimer

COP

15 SSH IC
15 Finkle Swing each leg
15 SSH IC
15 Imperial Walkers IC
15 Butt Kickers IC
15 SSH IC
10 Slow Merkins IC
20 Plank IC
15 SSH IC
Mosey to Market Street Bridge

The Thang

Partner Run (Carry partner 2 light poles/switch twice)
½ way across bridge stop and 25 Merkins OYO
Mosey to end of bridge
Run down the water stairs and run up stairs
Run down stairs and box jump up stairs
Mosey to Fish Steps
Dora – Over steps of Fish Steps while partner does exercise and then switch:
100 Decline Merkins on bench/wall
200 LBCs
300 squats
* Due to time, had to cut short on the squats
All did 10 squats IC before departing
Mosey to Market Street Bridge
Partner Run (Carry partner 40 yds/switch)
½ way stop and let pax catch up
Mosey to end of bridge; wait for six.
Mosey back to Love Shack

COT

343 firefighters 110 stories (1980-2226 steps) 2996 people died
At 9 p.m., Pres. George Bush delivered a televised address from the Oval Office, declaring, “Terrorist attacks can shake the foundations of our biggest buildings, but they cannot touch the foundation of America. These acts shatter steel, but they cannot dent the steel of American resolve.”
We have a stronger nation as a result of what we went through on 9/11/01.
However, remember the Lord is our strong tower, which will never fall.
Jesus was provided as our rescuer. If you know Him as Savior, you understand what I’m talking about.
Psalm 82:4 “Rescue the weak and the needy; deliver them from the hand of the wicked.”
 

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BLIMPS on the Bridge

QIC: Laces Out (Respect)
Date: 8/2/18
PAX: Back Pew, Bogey, Dutch Oven, Free Candy, Headshot, Ringwald, Speed Bump, Stairmaster, Sundance, Utters, VSquared, Whittler, FNG-Flash ‘n Slide
AO: Hill City

Conditions: 70o and cloudy with mist in the air

The Disclaimer:

Welcome to F3. This is a peer-led workout. I am not a professional. You are here under your own volition. Be aware of your surroundings. Push yourself. Modify if necessary. Don’t get hurt, but if you do we’ll carry you to your car.

COP

Mosey to Great Hall.
20 SSH IC
12 Finkle Swing (each leg)
15 SSH IC
12 Imperial Walker IC
12 Diamond Merkin IC
30 Plank IC
21’s (1-5 IC out loud; 6-21 silent) Burpee penalty-3 burpees assessed
12 Good Mornings IC
15 SSH IC

The Thang

Did the following exercises across the bridge stopping every 50 yds or so till we made it to the other side and then the same on the way back. A few 10 counts along the way also.
BLIMPS on the Bridge
B-Burpees 10 OYO
L-Lunges 15 IC
I-Imperial Walkers 20 IC
M-Merkins 20 OYO
P-Plank Jacks 15 IC
S-SSH 20 IC
Mosey to the Blue Rhino

COT

Countarama, Namearama
Proverbs 1:7 “The fear of the Lord is the beginning of wisdom.” Today, let the proper view of God (awe, fear) and proper view of ourselves (woe is me) guide us to all wisdom. Also, ask “What is the wise thing to do?”
Prayer requests

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Decision 3.0

 

QIC: Laces Out (Respect)
Date: 7/3/18
PAX: Best in Show, Bookworm (Nomad from F3Memphis), Candu, The Count, Flemish, Free Candy, Ringwald, Sundance, Sunshine, VSquared, Wort, FNGs-Moondance, FNG-Deep End
AO: [Area of Operation]

Conditions: 75o and muggy but clear, beautiful on the river

The Disclaimer:

I’m not a professional, don’t get hurt, be aware of your surroundings, and today we will have the theme of Decision 3.0 as Lebron leaves Cleveland again. Cleveland’s chance of NBA Championship is now 500:1. You’ll be making decisions that affect the whole group during workout today!
Mosey to Great Hall.

COP

Warmup at Great Hall
15 SSH IC,  15 Imperial Walkers IC,  15 SSH IC,  15 Squats IC, 10 LBAC (front/back) IC, 15 Overhead Press IC, 15 Shinooks IC, 10 Merkins IC, 15 Butt Kickers IC, 15 Plank IC, 15 SSH IC
Mosey to Walnut St Bridge entrance (different PAX were asked a choice of left/right or A/B or 5/10 which in turn led to a direction, exercise, or # reps throughout the workout)

The Thang

Decision 3.0 at Walnut Street Bridge
5 Burpees OYO
Mosey to middle of bridge (“Turn and Burn” with Bernie Sanders until hear “turn” then mosey forward until hear “turn” and then Bernie Sanders…rinse and repeat until we made it to the middle of bridge)
Dora: 100 merkins, 200 LBCs 300 Squats Partner 1 does exercise while Partner 2 runs to the spot with rise of bridge 25 yds. and back (Hold Al Gore until all PAX finish)
Mosey back with Turn and Burn again 10 Burpees OYO
Mosey through Coolidge Park and RiverWalk to the Blue Rhino
MOM
12 Flutterkicks IC
12 Heel touches IC
12 Plankjacks IC
12 LBC IC
COT
Life is series of choices. Today, you made choices that impacted your brothers workout. We will make more important decisions as the day goes on. Each choice leads to consequences…some good and some not so good. Read Proverbs 4: 10-23, which challenges us to walk in wisdom and avoid way of the wicked. Be careful in your choices today.
Prayer requests

News

Convergence tomorrow for Independence Day at Hill City 5:30am for one hour workout.
 
 

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Super 21’s with a Riverview

 

QIC: Laces Out (Respect)
Date: 6/5/18
PAX: Best in Show (Respect), Shortcut, VSquared, Picasso, Early Bird, Sundance, Free Candy
AO: Hill City

Conditions: Nice and cool 58o

The Disclaimer and then mosey to the Great Hall

COP

15 SSH IC, 15 Imperial walkers IC, 15 SSH IC, 15 High Knees IC, 15 Wide High Knees IC,  15 Mountain Climbers IC, 12 Little Baby Arm Circles IC (both ways), 12 Shoulder Press IC, 12 Shinooks IC, 15 SSH IC
Mosey to Coolidge Park Riverwalk

The Thang

Circuit 1: Super 21
1 Squat Run around the brick sidewalk to other side (semi-circle)                                            20 LBC Run back
2 Squats/19 LBC
Rinse repeat till 20 Squats /1LBC and then hold Al Gore til PAX finish. Also held Al Gore to allow PAX to catch up a couple of times (Leave no man behind…leave no man where you find him) and a few 10 counts in the mix as well.
Mosey along Riverwalk to light poles near Market St Bridge
Circuit 2: Everest at Riverwalk Light Poles (because of time, could not make it to Mt Midoryama)
Lunges with right leg/squat/lunge with left leg/squat to next light pole 5 merkins-Hold Al Gore until all reach top and enjoy looking over City (appropriate thought for today’s moleskin). Rinse and repeat to next light pole
Return to Blue Rhino for Mary
MOM
12 Flutter kicks IC
12 Hello Dolly IC                                                                                                                                  12 Rosalita IC en Espanol

 Moleskin

Namerama/countarama-
We enjoyed the beauty of God’s creation this morning on the Tennessee Riverwalk. This reminds me of how God made everything with intricate beauty and purpose. God made each of us just the way He wanted us to be!
Psalm 33:18 “Behold the eye of the Lord is on those who fear him, on those who hope in his steadfast love.” He made us, he sees us and he wants us to fear him and rest in his steadfast love!

News

Launch at new AO The Huey was this am with 16 PAX for total of 24 PAX who posted today on a Tuesday!

Upcoming Qs

Ohms @The Griff- Wednesday
Ringwald @Hill City-Thursday
Picasso @The Huey-Thursday

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Deck Of Pain

QIC: Laces Out (Respect)
Date: 5/15/18
PAX: Angus, Bogey, Candu, The Count (Respect), Fissure, Flemish, Hardtail, Ohms, Picasso, Prosciutto, Ringwald, Sidekick, Speed Bump, Stairmaster, Whittler
AO: Hill City

Conditions 70 degrees and warm

The Disclaimer “I am not a professional, don’t hurt yourself and modify if necessary. Not as much running as usual with me today.”

COP

Met at the Blue Rhino and then mosey to the Great Hall and meet up with the other PAX from the Love Shack. 
15 SSH IC
12 Imperial Walkers IC
12 SSH IC
12 Cotton Pickers IC
12 SSH IC
12 Mountain Climbers IC
15 SSH IC
Mosey to the stage at Coolidge Park near the circle.

The Thang:  Deck of Pain

Due to running the 1/2 marathon last weekend, YHC decided to plan a workout without a lot of running…thus the Deck of Pain! So, we shuffled the deck of 52 cards plus 4 generic cards (instructions and jokers). Each PAX took a turn pulling a card and then leading the exercise and number of reps according to the following scenario:
Hearts = Burpees, Diamonds = Big Boy Sit Ups, Clubs = Merkins and Spades = Squats
Face cards = 10 reps and Aces = 11 reps with all number cards = the number
After Whittler cut the deck, Sidekick wanted one last shuffle and proceeded to come up with many hearts (Burpees) on top of deck!! Much mumble chatter throughout the workout. About 1/2 way through, YHC noticed the PAX staying on the ground between exercises and called for recover on feet after each round. Also, 3/4 way through YHC called for squats to be in cadence! Finished strong!! Good work, men!
Mosey back to Blue Rhino for 4 minutes of MOM
MOM
20 Flutterkicks IC
15 Freddy Mercury IC
15 Hello Dolly IC
12 Rosalita IC
Namarama/Countarama
Moleskin
YHC shared about 1/2 marathon trail run on Saturday, in which my daughter ran with me, encouraging me along the way. Although faster and younger, she kept yelling “You can do this, Dad.” Her accountability allowed me to push through the pain and keep running through the finish. Also, my involvement in F3 Chatt over the last year, the accountability of this group, has pushed me to be more disciplined and able to be physically better, emotionally better and spiritually better! 
“As iron sharpens iron, so one man sharpens another.” Eccl 11:5
We can help each other be more disciplined with developing good habits. I read this on twitter yesterday from F3 Nation: “Through IMPACT, the HIM helps other men discontinue their negative Habits, minimize time spent on neutral Habits while initiating and ingraining positive Habits.” Let’s do this thing today, men!!

Upcoming Qs

Wednesday-Ohms @ The Griff
Thursday-Rainman @Hill City
Saturday-Mr. Clean @The Landfill

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Raining Threes

QIC: Laces Out (Respect)
Date: 4/3/18
PAX: Best in Show (Respect), Candu, Fissure, Free Candy, FNG-Hardtail, Kit Kat, Ohms, Ringwald, Skidmark, The Count (Respect), Whittler, Wort
AO: Hill City

Conditions

60 degrees, clear and warm (finally feeling the sweat)

The Disclaimer

This is Laces Out on Q. I am not a professional, you are here on your own volition. As inspired by the NCAA National Championship game won by Villanova last night (whom I correctly picked in my bracket challenge!), we will be running and raining threes in today’s beatdown. Watch your step, modify in needed and if you get hurt, we’ll carry you back to your car.

COP

SSH-15 IC
Imperial Walkers 12 IC
Mountain Climbers 12 IC
Squats 12 IC
SSH 15 IC
We started on our extended mosey to the Walnut Street walking bridge.
 

The Thang-

At the start of the bridge we did 3 Burpees OYO just to get the juices flowing! Mosey to 3rd light pole.

Raining Threes on the Bridges

Every three light poles we did the following:
Squats, Lunges x3 IC then Incline Merkins and Decline Merkins 3 OYO each
Rinse and Repeat to the other end of the bridge with 3 Burpees halfway and at the end. A few 10 counts mixed in for good measure.
Mosey to the Arts District and did the following in front of the Arts Museum:
Squats, Lunges x3 IC then Incline Merkins and Decline Merkins 3 OYO each
Mosey down the steps and switchback path to the RiverWalk and to Ross’ Landing

Box Jumps up Ross’ Landing

As a group with Wort’s call, the Pax box jumped up the Ross’ Landing steps to the top!
Mosey up another set of steps to Aquarium entrance for 6 MOM
Flutterkicks 3 IC
Hello Dolly 3 IC
Rosalita (en Espanol) 3 IC
Plank 20 IC
American Hammer 3 IC
Freddy Mercury 3 IC
Hollywood 3 IC each side
Plank 15 IC
Pickle Pounders 3 IC
Mosey across Market Street Bridge and back to Love Shack stopping halfway for the following: Squats, Lunges x3 IC then Incline Merkins and Decline Merkins 3 OYO each
 
Countarama
Namarama

Moleskin

Inspired by the threes hit by Donte DiVicenzo who scored 31 off the bench to lead ‘Nova to the title last night. Thus, so many 3’s today in the workout. But more so, inspired by the Easter message we celebrated on Sunday of the resurrection of Jesus after 3 days in the tomb! According to 1 Cor 15, if Jesus were not raised from the dead, our faith would be futile and we would still be dead in our sins. But, Jesus was raised from the dead and we serve a risen Savior! Today, let’s celebrate Easter everyday and live in the power of the resurrected Lord Jesus!

News

Thursday Happy Hour 

Upcoming Qs

The Griff-Wed with Snowflake
Hill City-Thursday with Whittler
The Landfill-Saturday with Angus

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What Goes Up Must Come Down

3/13/18
QIC: Laces Out (Respect)
Pax: Angus, Geiger, Ringwald, Speed Bump, Stairmaster, Ohms, Fissure, Prosciutto, Wort, Whittler, FNG-Skidmark
AO: Hill City
Conditions: 35 degrees and windy/chilly
Disclaimer and preview of what’s to come today. “What goes up must come down,” so we will be doing a lot of going up today! Warned Wort that we might return to his first workout site (Splash Merlot) but that YHC thought he would be better today because he’s been faithful to push himself to improve.
Warmup
15 SSH IC
12 Imperial Walkers IC
15 Finkle Swings (each leg)
15 SSH IC
12 Butt Kickers IC
15 SSH IC
The Thang What Goes Up Must Come Down
Circuit 1-Mt Midoriyama
Bear crawl up (enjoy the view of downtown), mosey down, hold plank till all pax return
mosey to the Boob Hill
Partner up: Pax 1-Sprint to first level 10 lunges
Sprint to top 10 squats
Pax 2-does 15 merkins/hold plank till partner returns
Rinse and Repeat 2x with a few 10 counts to catch our breath
Mosey to 24/7 Fitness on Cherokee St
15 Monkey Humpers IC (facing street so our backsides face the windows)
Mosey around the corner to parking garage (mumble chatter on the way)
Circuit 2-Stairmaster Garage (inspired workout by Proscuitto a few weeks ago-YHC has been wanting to return to this site ever since)
Partner up-Sprint up the stairs together to top deck and then mosey back down/hold Al Gore till all pax return
Rinse and repeat 2x
Stop at the top deck and in partners do this 4 corners routine: Bernie Sanders between corners with 10 merkins at first corner, followed by 10 LBCs at second corner, followed by 10 squats at 3rd corner and 10 count at 4th.
Mosey back down and up the steps (rinse and repeat 4 corners one more time)
Mosey back to BDC building across street (game of Frogger ensued)
Found nice tall staircase to top of BDC building: single file run up to top and back down (3x)
Mosey to BDC parking lot for 6 MOM
Flutter kicks 15 IC
Plank 15 IC
Heel touches 15 IC
Hollywood 10 IC both sides
Freddy Mercury 15 IC
American Hammer 10 IC
Plank 15 IC
COT All Pax worked hard today and pushed ourselves to be better. YHC preached last Sunday on Ephesians 4 about the New Life in Christ. v 22-24 talks about the exchange between putting off the old man and putting on the new man. When someone comes to faith in Christ, through the Holy Spirit, God changes us from the inside out. The old sinful desires are replaced by the righteousness of Christ. Let’s walk in newness today men. Be better husbands, dads, employees/employers!