• When: 2018-12-09
  • QIC: Katniss
  • The PAX: Honeybun (R), Emmy,Ebert, Brainiac, Katniss (Q)


Swinging in the rain

I enjoy working out with these pax on Sunday mornings. The kettlebells never fail to fill the Gap in weight training aspect of the F3 weekday workouts. We have a tight-knit group but always welcome newcomers. Missed a few guys I was expecting to see this morning.

Conditions Very cold and wet luckily we found a dry spot in our usual location.

Prayer and pledge

Warm up
25 SSH
10 TTT
10 toy soldiers
10 windmill
10 Lbac f/r
10 Michael Phelps

The Thang, 

KB ladder

Upper body

5 swings
5th swing overhead hold
5 triceps

5 swings
5 triceps
5 oh press

5 swings
5 triceps
5 oh press
5 halo L/R

5 swings
5 triceps
5 oh press
5 halo l/r
5 oh swings

Lower body

5 goblet squats
5th hold in squat position
5 kettle humpers

5 g squats
5 kettle humpers
5 double lunges r/l kb racked

5 g squats
5 kettle humpers
5 double lunges r/l KB racked
5 racked step ups R/L

5 g squats
5 kettle humpers
5 double lunges r/l KB racked
5 racked step ups r/l
5 OH squats

Core. On your 6

 

5 kettlebell OH crunches
5 4ct flutter kicks KB OH

5 kettlebell OH crunches
5 4ct flutter kicks KB OH
5 4ct American Hammer with KB

5 kettlebell OH crunches
5 4ct flutter kicks KB OH
5 4ct American Hammer
5 bbsu can use OH to assist up, to chest dwn

5 kettlebell OH crunches
5 4ct flutter kicks KB OH
5 4ct American Hammer
5 bbsu with KB can use OH to assist to sit
5 Turkish get ups R/L

Announcements

F3 Christmas party December 14th check Twitter feed for details.

 

Prayer requests

All unspoken.

Honey buns family member dealing with health issues related to a small stroke.

Praise ,Emmys M completing part of her education with highest of marks.

Brainiacs healing from surgeries and ailments.

Juices father in law

F3 Aim High ,loss of his wife and now being single.

F3 Hoboken planting Church and raising his son. Physical medical issues specifically knee problems

My brother in law and his family

Unspokens

Devo

 

Sometimes we all get down about something we’re involved in. Sometimes we judge ourselves as inadequate. Sometimes we feel like the things we’re involved in just aren’t measuring up to our expectations anymore. It’s time to stop thinking about yourself and think about the guy next to you or the guy in the six position. If things aren’t adding up you got to look at yourself and your attitude and fix it. I am Guilty as charged.  Put your energy and effort into making those around you better. I’ll leave you to consider this passage.

Philippians 2:3-5

Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others. Have this mind among yourselves, which is yours in Christ Jesus,

Your brother,

Katniss