The goal today was to keep the pax moving, limit the standing around, and focus on form through low rep counts. Monica is the perfect workout to accomplish these goals.
Soundtrack this AM was Classic Rock. Garth approved.
Tclaps to Lego for showing up with a bum knee and modifying. Just do something! Well done!
Enjoyed it, Men.
Conditions: lows 60s, lit
The Thang
Disclaimer, BOM
Mosey to COP
- Hillbilly x 10 IC
- Michael Phelps x 10 IC
- Plank Jacks x 10 IC
- TTT x 10 IC
Monica: 7 reps of exercises for 7 minutes
Round 1
- Plank Jack Merkins x 7, Squat Jumps x 7, BBSU x 7
- Run to other goal – perform same exercises
- R&R for 7 minutes
Round 2 (picnic area)
- Decline merkins x 7 – Tricep Dips x 7, Box Jumps x 7
- Run small island
- R&R for 7 minutes
Round 3 (bottom of hill)
- Hand Release Merkins x 7
- Run up hill – Iron Cross x 7
- Run down
- R&R for 7 minutes
Round 4 (blocks)
- Merkins on block x 7, Curls x 7, Presses x 7
- Run to goal and back
- R&R for 7 minutes
Gassers x 7
Back to the flag
COT and BOM
Devo: “Dwell” from Press On
Colossians 3:16 “Let the word of Christ dwell in you richly, teaching and admonishing one another in all wisdom, singing psalms and hymns and spiritual songs, with thankfulness in your hearts to God.”
A quick definition search of the verb dwell found “to live in a specified place.” Some synonyms you can find are abide, lodge, occupy, remain.
We allow negative things to dwell in us all the time. We all know people who allow negativity to dwell in them and we see it overtake them. We all know people who allow hate to dwell in them and overtake them. Perhaps you have an addiction that you allow to occupy your time and heart.
Paul reminds us that following Christ allows love and thankfulness to dwell in us. The more love we share, the more Christ-like we are, the less penetrable we are to hate and negativity.
Commit yourself daily to His word and allow it to dwell.
Prayer Requests:
- Ashley
- Sarah
- Lego
- Jay
- H4T
- Marriages
Announcements
- Shawshank hosts Saturday bootcamp
- Poker Night at Brick’s 10/13
- SAFE Run 11/6-11/12