20 pax including one FNG decided to leave the cozy environs of their beds this morning in order to get better. YHC tried not to disappoint with the workout.
Conditions: Low 70’s and humid
Warm Up: All IC (Except Burpees)
SSH * 15
Merkins * 5
Windmill * 15
Merkins * 4
TTT * 15
Merkins * 3
Imperial Walkers * 15
Merkins * 2
LAC * 10 forward & 10 backward
Merkin * 1
Burpees * 5
The Thang:
Partner up in groups of two, grab a block for each group, and head to the large soccer field. We decided to do a variation on the ever popular BOMBS exercise. Instead we did COMBS. For this exercise, one partner runs from one sideline of soccer field to the other and back. The other partner does the prescribed exercise. Flip flop until all exercises are complete.
C – Curls * 50
O – Overhead Press * 100
M – Merkins * 150
B – Big Boy Sit Ups * 200
S – Squats * 250
The pax did a good job of picking up the six. We then took a standing 30 count to catch our breath.
Next, we did alternating exercises without the running (in the same groups).
Exercise 1 – 10 Burpees and 30 Bench Presses – each partner does one of the exercises then flip flop.
Exercise 2 – 10 Lunges and 30 Monkey Humpers – same flip flop.
We then returned the blocks to the pile and circled up for a quick Mary session.
Freddy Mercury’s * 20
American Crosses * 15
Flutters (via Stagecoach) * 2 –> All pax can thank Stagecoach for calling it early due to him getting back into workout shape after his excursion to the Wild West.
Welcome to our newest FNG
Our FNG works for the Richland County Sheriff’s Department on the Swat Team. Thus, we named him Tackleberry.
Announcements
Sway sent out an email about the Give to Give Campaign. This is a great opportunity to pay it forward in order to help our community grow. Check out the link below for info.
Give2Give – The F3 Leap Fundraiser
Prayer Requests:
- Devito’s grandfather passed away recently.
- Nutmeg’s grandmother passed two weeks ago.
Devo:
Proverbs 3:5 – Trust in the Lord with all your heart and lean not on your own understanding.
1 Thessalonians 5:16-18 – Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.
I talked about how I tend to try to look for solutions and solve problems whenever challenges are presented in my life. I imagine that some of the other pax are built this way also. I challenged the pax to think about these two verses as they go throughout their daily lives and to pray about situations when they arise and to trust in the Lord.