QIC – Summit
Strong morning with handful of men who chose to beat the fart sack and pushed through 45 minutes of ‘fun’.
Warm up–
Mosey Lap around courts
SSH- 15
Cherry Picker -15
Wind mill -15
Forward Lunges -10
Reverse lunges -10
SSH-10
Mosey lap around courts
Basketball Drill –
Each PAX picks a corner while One pax will be shooting foul shots and getting their own rebounds while others are at a corner doing a specific exercise.
1- American Hammers
2-Squats
3- High Plank
4- Mountain climbers
Once 3 foul shots are made , everyone switches to next station. If you take too long to make shots- you can bear crawl the length of the basketball court…..
We got in 2 full rotations.
3rd F- ‘No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.’ Hebrews 12:11
Disciplines of Fitness. Faith. Fellowship.
Fitness– self explanatory. Stay steady. We all have seen, felt and experienced the results of discipline in this area by being consistent with F3. And for those who haven’t… you can Start now.
Faith– it isn’t always easy to believe in the unseen Or even what’s been promised. But when focused enough it can be seen. Choose daily to see the good through the even roughest times.
Fellowship– this can be ever challenging with schedules, commitments , priorities , families, work, etc. but staying disciplined to healthy fellowship with men who empower and sharpen each other will in turn keep you sharper and allow you to add value to all those around you. By committing to stay disciplined in this area- you may open yourself to vulnerability. But it your peaks and valleys of life this proper fellowship will be what helps navigate us through.
Mosey across park to stairs.
‘Stair Drill’
Pair up.
One man stays down and does burpees while partner runs up steps. Does 10 merkins and 20 LBCs then run down stairs and switch. Continue until your team has done 60 burpees.
Mosey back to basketball court.
For a quick basketball game that involved more foul shots, lay ups and burpees.
Toy soldier set.
That’s a wrap..
Circle of Trust
Go Win The Day! -Summit