Author name: Jason Dypsky

Overcomer

, , , , / Leave a Comment / DE, Milford, The Grit Mill / By

QIC: Semi

WARM-A-RAMA

20 All i/c
Seal jack
Plank jack
Windmill
Ssh
Seal wave
Cherry picker

THANG

Mosey to intersection of front str. and walnut str.

10 mike Tyson’s
Nur to top of hill

Mosey to playground behind Milford church of God

3rd F

“Overcomer”
What defines who you are?  Your job?  Your spouse, your partner, your accomplishments?  Does your sense of well-being and satisfaction come from dependence on your position or friends or appearance or skills?
What would you do if all that were taken away?  
“Cross country is a very difficult sport. From the time you start, you do not stop or pause until you cross the finish line. And in many regards, that’s like our life; that’s our journey of faith.”
“Being an overcomer means there is pain, discomfort, inconvenience, life’s tough, and yet you have joy and peace and all the stuff that you can only have if there is an anchor in your soul.”
“Being an overcomer means you keep your head up and you know that you’re going to get through it; you figure out a way to get through it, you keep your faith strong, you get through it, and you just thank God.”

3 rounds of 15
Swerkins
Hanging knee raises
big boys

Mosey back to library

Side plank for 20 count each side

5 HIM showed today; semi, Chappie, Ruxpin, Waterfall, papa bear

Number Rama
Name rama
Cot


Keep them burnin while their burnin 2.0

, , , , , / Leave a Comment / DE, Lewes, Primis / By

QIC : semi

Warm up

20 Seal jacks. I/c
25 Cherry picker. I/c
15 smurf Jack’s. I/c
Capri lap – nur length of court, side shuffle across, mosey, and side shuffle
20 Seal wave. I/c
25 Windmill I/c
20 Ssh. I/c

THE THANG

Mosey to pavilion across bridge

20 derkins
BB 45
15 Upper big boy
15 Lower big boy
15 Full big boy
20 erkins
40 lbcs

Mosey to bathrooms near AO

3rd F
Squats
Toes out. 15 i/c Sumo style
Feet 6″ apart 15 i/c
Should width 15 I/c hold in squat on 15 count

35 reverse crunch
Side plank for 15 count
35 flutter kick – double count
Side plank for 15 count

Mosey back to AO

6 HIM showed – semi, Ruxpin, Chairman, Wildwing, leatherman, Gump

Number Rama

Name Rama

COT

UNCOMMEN: Being Better Husbands And Fathers Daily • Devotional
https://bible.com/reading-plans/4128/day/1?segment=0

Dos abs

, / Leave a Comment / DE, Milford, The Grit Mill / By

QIC: Semi

WARM-A-RAMA

20 All i/c
Seal jack
Plank jack
Windmill
Ssh
Seal wave
Cherry picker

THANG

Mosey to intersection of front str. and walnut str.

10 mike Tyson’s
Nur to top of hill

Mosey to playground behind Milford church of God

3 rounds of 20
Swerkins
Hanging knee raises
big boys

Mosey back to library

Side plank for 20 count each side

2 HIM showed today; semi, Chappie

Number Rama
Name rama
Cot

Difference Makers Devotional Plan • Devotional
https://bible.com/reading-plans/14159/day/6?segment=0

HOB Playground

, , , , , , , , , , , , , / Leave a Comment / CHOP, DE, Milton, DE / By

QIC: Semi

WARM-A-RAMA

20 All i/c
Seal jack
Plank jack
Windmill
Ssh
Seal wave
Cherry picker

THANG

Mosey to HOB entrance

Bear crawl to first light pole
Nur to next light pole
Lt. Dan to next light pole
Dragon crawl to next light pole

Mosey to playground

Split into groups
3 rounds of 15
Swerkins
Hanging knee raises
Merkins
Sumo squats
Step ups – each leg
Bulgarian split squats – each leg

20 big boys

Mosey back to CHOP

14 HIM showed today; semi, Chappie, summit, Vanilla, Chairman, Gump, Ruxpin, Waterfall, bovine, toad, Chattahoochee, Fireplex, quattro, FNG gore

Number Rama
Name rama
Cot

Difference Makers Devotional Plan • Devotional
https://bible.com/reading-plans/14159/day/6?segment=0

24 and wheelbarrows – Gritt Mill

, , , , , , / Leave a Comment / DE, Milford / By

QIC: Semi

WARM-A-RAMA

24 all i/c

Ssh
Seal wave
Cherry picker
Capri lap around upper parking lot
Side shuffle out, nur across, side shuffle in, and mosey across
Windmill
Plank Jack
Seal Jack

THE THANG

Mosey to playground near the ballparks.

Pair off.

Each pair will do 24 of each exercise then wheelbarrow across 6 parking spaces and switch persons and wheelbarrow back.
Odd man out does bear crawl out and crawl bear in.

sumo squats
6″ squats
Hanging leg raises
Wide Merkins
Ranger merkins
Hanging knee raises

Mosey back to AO

Number Rama
Name Rama
Cot

7 HIM showed today, Semi, Chappie, papa bear, circuit, Waterfall, reel work, and Ruxpin

https://bible.com/reading-plans/14159/day/2?segment=0

10/5/2019

, , , , , , , , / Leave a Comment / Aegis, DE, Georgetown / By

Qic Semi

Warm-a-Rama
20 semi wave. i/c
20 ssh. I/c
Nur around circle
20 plank Jack. i/c
20 seal Jacks. i/c
Side shuffle around circle
20 should taps. I/c
20 Windmill. I/c
Side shuffle (opposite side) around circle
20 mountain climbers i/c
20 Cherry pickers. I/c

Thang
Mosey to church on Bradford street

10 swerkins, 30 lbcs
10 swerkins, 20 e2k
10 swerkins, 10 big boys

Mosey to Ruxpin’s distillery

Pax planks while one HIM goes up steps does 3 burpees on top then back in line.
X2

Mosey to Domino’s

10 chicken peckers i/c
20 flutter kicks i/c

Wosey to parking lot by court house

Semi suicides
Nur, side shuffle, jailbreak, bear crawl, lt Dan, crawl bear, mosey, and lt danger

15 per side Curb/bumper merkin (one hand on bumper/curb)

Mosey to circle

Toy soldier set
50 lbcs
30 e2k
20 big boys

9 HIM showed today: semi, summit, Chappie, doubtfire, quarto, toy soldier, bovine, Ruxpin, Vanilla

Number Rama
Name rama
Cot

3rd F
Difference Makers Devotional Plan • Devotional
https://bible.com/reading-plans/14159/day/1?segment=0

24 and wheelbarrows

, , , , , , , , , , , / Leave a Comment / CHOP, DE, Milton, DE / By

QIC: Semi

WARM-A-RAMA

24 all i/c

Ssh
Seal wave
Cherry picker


Capri lap around parking lot
Side shuffle out, nur across, side shuffle in, and mosey across


Windmill
Plank Jack
Seal Jack

THE THANG

Mosey to park. Pair off.

Each pair will do 24 of each exercise then wheelbarrow around the gazebo, switching who’s wheelbarrowing at other side of gazebo

Swirkins
Merkins
Derkins
Urkins
Dips
Hanging Knee raises

Mosey back to CHOP

Number Rama
Name Rama
Cot

12 HIM showed today, Semi, doubtfire, Fireplex, toy soldier, Waterfall, Chattahoochee, Chappie, Chairman, quarto, ying ying, Gump, and Ruxpin

Gtown beatdown

, , , , , , , , , / Leave a Comment / Aegis, DE, Georgetown / By

Qic Semi

Warm-a-Rama
20 semi wave. i/c
20 ssh. I/c
Nur to opposite side of circle
20 plank Jack. i/c
20 seal Jacks. i/c
Side shuffle to opposite side of circle
20 should taps. I/c
20 Windmill. I/c
Side shuffle (opposite side) to opposite side of circle
20 mountain climbers i/c
20 Cherry pickers. I/c

Thang
Mosey to church on Bradford street

10 swerkins
15 leg lifts on bench
X 3

Mosey to wall on other side of the tracks

5 derkins, hop wall, 5 urkins
X 5

Mosey to Domino’s

5 chicken merkin
I/c 8 count

Mosey to parking lot by court house

Semi suicides
Nur, side shuffle, jailbreak, bear crawl, lt Dan, crawl bear, mosey, and lt danger

Mosey to circle

Round of Mary

15 Superman plank i/c, 20 reverse crunch, 20 e2k, 25 flutter kick i/c, 20/10/5 toy soldier set, 15 hello dollies

10 HIM showed today: semi, bovine, doubtfire, nugget, Fireplex, Chattahoochee, toy soldier, Waterfall, Vanilla, Wildwing

Number Rama
Name rama
Cot

3rd F. All in
1 kings 18:20-40
Prophets of baal defeated

Sled 2.0

, , , , , , , , / Leave a Comment / CHOP, DE, Milton, DE / By

QIC Semi

Warm-a-Rama
All i/c
21 seal jacks
21 Windmills
21 seal waves
21 Cherry pickers
21 plank Jacks

Capri lap out back entrance around to the front entrance

The Thang

1 pax pushes sled out the back entrance and back as timer

Rest of pax do the following exercises during sled push

Sledge tire hit
Burpee with a doubtfire
H bomb (30 or 50 lb. Ball)
Ball slam
Box jump
Log row
Coupon curl
Bear crawl coupon drag

2 rounds, 2nd round sled pushed to survey stake along drive

3rd F

Proverbs 18

9 HIM showed – semi, leatherman, Chattahoochee, Chappie, Wildwing, Waterfall, Fireplex, gump, summit

Number Rama

Name Rama

COT

Wheelbarrows and 45’s

, , , , , , , , , , , / Leave a Comment / CHOP, DE, Milton, DE / By

QIC Semi


Warm-a-Rama
All i/c
20 seal jacks
20 Windmills
20 seal waves
20 Cherry pickers
20 mountain man pooper

The Thang

Mosey to new HOB entrance

Pax pair off

Big boy 45’s.
Wheelbarrow to light pole
Sumo squat 45’s I/c
Wheelbarrow to light pole
Leg lift 45’s.
Wheelbarrow to light pole
Legs 6″ squats. I/c
Wheelbarrow to light pole


3rd F
All in
Talked about how Abraham was all in sacrificing his son Issac for the Lord.
Genesis 22

Mosey back to CHOP

13 HIM showed – semi, Ruxpin, leatherman, Vanilla, Chappie, Wildwing, Chairman, toy soldier, Waterfall, doubtfire, Fireplex, nugget, FNG gump

Number Rama

Name Rama

COT

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