AO: The Farm
QIC: Rocketman
The PAX: Chile, Running Man, Chile, Rocketman
Warmup CoP:
Side Straddle Hop x 16 IC
Mountain Climbers x 16 IC
Imperial Walkers x 16 IC
Michael Phelps x10 IC
Mosey around and out to the field
The Thang:
The Al Carmichael. Start at one end line of a soccer or football field. For Set 1, the pax sprint to the other endline, do 10 reps of the exercise, then sprint back to the starting point and do 10 more. Do six sets of this, changing the exercise each time.
– Burpees, OYO
– High plank, 30 count
– Forward Lunges, IC
– Big Boi Situps, Ups
– Nolan Ryans, IC
– Jump Back Push Up, IC
– Burpees, OYO
– Elbow Plank, 30 count
– Big Boi Situps, Ups
– Nolan Ryans, IC
– Squats, Downs
– Al Gores, 15/30 count
Because the PAX were so good, we had to do 12 rounds instead of the initial 6 planned! Everyone was very warm afterwards.
Mary
Australian Snow Angels x 8 IC
Dying Cockroach x 8 IC
Superman x 14 IC
Hello Dolly x14
Flutter Kick x20
American Hammers x8
Announcements
New #virtual channel on Slack! Stay in and feel the burn MWF.
Circle of Trust
1 Corinthians 9: Do you not know that those who run in a race all run, but one receives the prize? Run in such a way that you may obtain it. And everyone who competes for the prize is temperate in all things. Now they do it to obtain a perishable crown, but we for an imperishable crown. Therefore I run thus: not with uncertainty. Thus I fight: not as one who beats the air. But I discipline my body and bring it into subjection, lest, when I have preached to others, I myself should become disqualified.
Why do we practice discipline? What’s the goal? Paul here has a clear one: that he would gain that imperishable crown, that life everlasting at the feet of the Lord Jesus Christ.
What about you? Why did you come out this morning? Where are you trying to get to in your work? Your relationships? Find that goal, that target, that crown. Run with certainty. Run in such a way that you may obtain it. And don’t let yourself become disqualified, particularly when it comes to that imperishable crown.
F3 The Capital 