3 Bootcampers & 1 Rucker gathered today at PHOP to enjoy all aspects of F3 on a nice cool morning in the Rock Region. Tinker Toy rolled in from a brisk 3-4 mile pre run and Pot Roast suited up to ruck and Buffet rolled in to complete our crew. At the appointed hour we gathered to begin. No FNG’s were present so YHC provided a quick disclaimer and we got going. We began with our warm up which included SSH, Seal Jacks, Merkins, Cherry Pickers and some light stretching and we were off –
The Thang –
To really get the blood flowing we did a half lap around the perimeter of the lot and rolled out to the front of the building and began with a set of ATM’s (Alternating shoulder taps – Tempo Merkins – Merkins) followed by a set of LBC’s and 10 burpees. Next we rolled back over to where we started and YHC explained that next we would do some partner work trio style. 2 PAX would carry 2 Cindy’s while 1 PAX did a lap and when we intersected we would do an exercise together. We got in 3 laps of Cindy carries and several more running and the exercises included burpees, Merkins, Irkins, Dirkins, dips and a few others I don’t recall. Once back near the beginning we did a set of Merkin crawls down and back along the parking stripes followed by a set of Bat Wings – seal claps / overhead claps / shoulder presses immediately followed by more Cindy work which included bent over rows, curls, tricep extensions, Irkins and Man-makers. Lastly, we headed over to the back corner of the lot for a set of bear crawl cindy pulls and hairburners back. Time was drawing short so we returned the Cindy’s to their original place and gathered for COT where YHC shared the following on the word of the month – Stillness
Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is – his good, pleasing and perfect will
As I gave some thought to what I wanted to share this morning and thinking of Stillness, I kept coming back to the need to constantly be in Prayer. All too often our lives get crazy with all the demands to keep up, work, family, etc… If we are not intentional to be in prayer and take time to be still periodically we will be consumed by this world or conform to it. Rather, I would encourage you to take time to enjoy the meaningful things this life has to offer and that is family, friends and close relationships. The things of this world are fleeting and superficial but relationships last so be in prayer and do not conform to the pattern of this world. If that’s a struggle for you, reach out to someone for counsel or advice, do not get overwhelmed – constantly be in prayer
We closed out the morning with announcements along with prayer requests and praises and YHC closed out the morning with prayer.
Thanks Tinker Toy for the opportunity to lead this morning. It’s always an honor to do so
Ponytail out –