AO: #delphi
QIC: @Obadiah
PAX: @hightower, @Zeus, @Nano
WarmUp: Good mornings, Cherry Pickers, Michael Phelps, down dog, and SSHs.
The Thang:
200 burpees largely broken up in to 10 sets of 20 reps in two two-man teams. While one team is doing burpees, other team is “timer” and then a swap.
Gorilla walk
Lunges
Bunny hops
Wall sit
Bear crawl
Groucho Marx Walk
High knees
Frankenstein
150 meter run
Mary – interspersed with last 40 Burpees, LBCs, side crunch, flutter kicks, big boy sit-ups. Heel taps.
Announcements: reminder on 1/31 Burpee challenge and ARC.
CoT: Reminder of our responsibility toward one another, that to remain at a distance while our family, brothers, and community suffer is considered violence in the eyes of the LORD. Step up and step in expecting it to cost you time, money, even heartache and pain. Otherwise the words of Obadiah will be said about you as was said about Edom when it failed to support cousins in Israel.
“The Lord says to Edom, “I will cut you down to size among the nations; you will be greatly despised. You have been deceived by your own pride because you live in a rock fortress and make your home high in the mountains. ‘Who can ever reach us way up here?’ you ask boastfully.” Obadiah 1:2-3 NLT
““Because of the violence you did to your close relatives in Israel, you will be filled with shame and destroyed forever. When they were invaded, you stood aloof, refusing to help them. Foreign invaders carried off their wealth and cast lots to divide up Jerusalem, but you acted like one of Israel’s enemies.” Obadiah 1:10-11 NLT
F3 The Capital 