It was a cool morning in the upper 50s, low humidity, a great morning to get in a little Block Work at SpeedTrap.
The Thang:
Mosey to Cheese Grater parking lot:
COP:
1 Burpee OYO (All who attended Tuesday were complaining about the 115ish burpees we did under Rudy’s guidance). So we had to do One Burpee.
15x IC SSH
10x IC Thru the Tunnel
15x IC Imperial Walkers
10x IC LBC
15x IC Flutter Kicks
10x IC Little Arm Circles (forward/reverse)
Block Work:
Pair up – each group grab one block.
One partner does below exercise while
Other partner sprints down/back to end of parking lot.
200 Curls / 300 Bench Press / 150 Squats / 125 Arm Extensions
/ 150 Big Boys / 150 overhead press.
Recover Blocks. This took longer than expected.
Mosey to the pull up bars. Form two lines.
Perform 5 pull-ups then 5 big boys return to back of the line.
Get in 5 reps for a total of 25 pulls ups and 25 big boys.
Mosey to Softball Field bleachers. 15 steps up per leg.
Mosey back to the Flag with no time for Mary.
Announcements: Convergence at Depot this Saturday, Oct. 7.
Be on the lookout for a link from Hall Pass….if you like trails you are encouraged to click on the link and comment……to please add trails. This would complete trails from Lake Murray Damn to Riverbanks Zoo.
Pray for Mater, Josey (Hall Pass’s Daughter) and Ronnie Wessinger.
Devo: How to be Unique and Effective by Rick Warren.
God gives you Spiritual gifts, Heart/passions, Abilities, a Personality, and Experiences (SHAPE) that make you unique. But there’s more to life than being unique. God wants you to be unique and effective. He designed you the way he did so you could do good works. We are saved to serve. Even before you were born, God predesigned a role for you in life. He said, “I’m going to make this person with certain gifts, abilities, and talents, and I’m going to allow this person to go through certain experiences — some good, some painful, and some educational. I’m going to bring all of these things together because I want something done in the world that will take that kind of person to do it.”
Ephesians 2:10 says, “For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared in advance for us to do” .