Warm-a-Rama 20 Michael Phelps i/c 10 hip circles each direction oyo 15 seal waves i/c 20 seal jacks i/c 30 marocan night club i/c 15 mountain man pooper i/c
The Thang Each HIM grabs a coupon
Tabata – 30/15
Modified merkin Squat to coupon
Lung Split squats
(Half round due to time) press jacks w/coupon squat front raise w/coupon
3rd F https://www.facebook.com/share/r/14ZnESEgYci/
15 seal jacks i/c 15 harry rockets i/c 15 mountain man pooper i/c Capri lap Side shuffle across parking lot, nur across to the other parking spaces, side shuffle across parking lot, mosey to start 15 seal waves i/c 15 Michael Phelps i/c 30 Moroccan night club i/c 10 hip circles each direction oyo
The Thang
Mosey to corner of building.
20 Mike Tyson sit thru oyo Incline Bolt 45
3rd F The Competitor’s Creed
I am a Christian first and last. I am created in the likeness of God Almighty to bring Him glory. I am a member of Team Jesus Christ. I wear the colors of the cross.
I am a Competitor now and forever. I am made to strive, to strain, to stretch and to succeed in the arena of competition. I am a Christian Competitor and as such, I face my challenger with the face of Christ.
I do not trust in myself. I do not boast in my abilities or believe in my own strength. I rely solely on the power of God. I compete for the pleasure of my Heavenly Father, the honor of Christ and the reputation of the Holy Spirit.
My attitude on and off the field is above reproach – my conduct beyond criticism. Whether I am preparing, practicing or playing; I submit to God’s authority and those He has put over me. I respect my coaches, officials, teammates and competitors out of respect for the Lord.
My body is the temple of Jesus Christ. I protect it from within and without. Nothing enters my body that does not honor the Living God. My sweat is an offering to my Master. My soreness is a sacrifice to my Savior.
I give my all – all of the time. I do not give up. I do not give in. I do not give out. I am the Lord’s warrior – a competitor by conviction and a disciple of determination. I am confident beyond reason because my confidence lies in Christ. The results of my efforts must result in His glory.
LET THE COMPETITION BEGIN. LET THE GLORY BE GOD’S
Mosey to coupons
10 baby seal waves i/c 15 sprawled Curls w/coupon oyo 10 kneeling squat twist w/coupon oyo 10 blockes 20 Bent over rows 30 urkins
20 hello dolly 10 Freddie mercury 15 gas pumpers Not so easy lazyboy
20 Curls for the girls
Return coupons and mosey the way we came back to the AO
Warm-a-Rama 17 seal jacks I/c 17 Imperial walkers I/c 17 seal waves I/c 10 hip circles each direction oyo 25 mountain climbers I/c 12 mountain man pooper I/c 25 plank jacks I/c
The Thang Each HIM grabs a coupon
From coupon pile to parking lot Lt. Dan Nur halfway across parking lot Mosey The rest of the way to benvoneto
From to benvoneto to corner 12 blockey broad jump, mosey rest of distance 10 halos each direction Side shuffle facing parking lot back to benvoneto 25 E2K each side Side shuffle facing parking lot back to corner 25 Curls for the girls Screaming lungs to benvoneto 50 ankle taps Mosey to corner 25 skull crushers Karaoke facing parking lot 50 lbcs
3rd F “Getting the Edge” “Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it.” — 1 Corinthians 9:24 Opening Thought Jim Berkman, Salisbury University’s Head Men’s Lacrosse Coach, is the winningest men’s lacrosse coach of all time. His program’s foundation is built on one defining idea: “We are going to out-compete you from the first whistle to the last.” To achieve that level of sustained excellence, Coach Berkman emphasizes “Getting the Edge.” It’s not just about how hard you work during practice, but how committed you are outside of it. The edge comes from the unseen hours — the early mornings, the extra reps, the personal discipline that fuels greatness. Coach Berkman’s players know that when everyone commits to “getting the edge” on their own, the team becomes sharper, stronger, and more competitive together. That’s how practices start to feel like games — because everyone shows up prepared to give their best. Faith Application Now, think about this through the lens of your Christian faith. What if we approached our spiritual life with the same drive to “get the edge”? • Are we putting in the work outside of Sunday morning? • Are we studying God’s Word daily, not just when it’s convenient? • Are we praying regularly, not just when we need something? • Are we training our hearts to respond with grace, truth, and love in every situation? When we do this — when we “get the edge” in our faith — we are better prepared to live boldly for Christ. We become stronger disciples, able to compete for Christ at the highest level when the moment comes to share the gospel or to lead with integrity under pressure. “Do not be slothful in zeal, be fervent in spirit, serve the Lord.” — Romans 12:11 “Train yourself for godliness; for while bodily training is of some value, godliness is of value in every way.” — 1 Timothy 4:7–8 Just like an athlete who trains beyond practice, our faith requires personal investment. The more time we spend with God in private, the more powerful our witness becomes in public. Reflection Questions • What does “getting the edge” look like in your walk with Christ? • How can you invest in your faith outside of Sunday or team devotionals? • Are there “drills” you can commit to daily — prayer, Scripture reading, journaling, or serving others — that sharpen your spiritual edge?
Karaoke facing parking lot back to the corner
Sumo bolt 45 on decline 6″ apart bolt 45 on incline Return coupons
Number Rama Name Rama COT
5 HIM showed today: Boxcar, Woodstock, Shutter, Semi, FNG ?Buehler?
Warm-a-Rama 15 Seal jacks i/c 15 Seal waves i/c 15 Imperial walkers i/c Capri lap Side shuffle across parking lot, nur to next parking spaces, side shuffle across parking lot, mosey back to start 15 Mountain man pooper i/c 20 Michael Phelps i/c 30 marocan night club i/c
The Thang Each HIM grabs a large coupon and 2 small coupons Tabata 1 minute on 30 sec off
Warm-a-Rama 20 Michael Phelps i/c 10 hip circles each direction oyo 15 seal waves i/c 20 seal jacks i/c 30 marocan night club i/c 10 mountain man pooper i/c
The Thang
Each HIM grabs a large coupon and 2 small coupons
5 halos each direction 10 monkey grabs 10 floundering blocks 10 block cliff hanger 10 trinity 20 press jacks w/coupon 10 squat front raise w/coupon
Lap around parking lot
5 halos w/press each side 10 coupon chops per side 25 bridge chest press 10 trinity 10 backwards lunge to block crusher per side 10 sprawled Curls coupons
3rd F 9 lessons from F3 1. You can go a lot farther with others by your side. 2. Men need challenges to stay sharp mentally, physically, and emotionally. 3. Confidence is built by setting and accomplishing goals. 4. Competition makes us better. 5. Sweat and shared suffering build strong bonds. 6. If you’re not accelerating, you’re decelerating. 7. You’re stronger than you think you are. 8. The COT is great therapy. 9. Friends make life worth living and loving.
Lap around parking lot
10 sprawled Curls coupons 25 Curls for the girls 25 bridge chest press 10 trinity Toy soldier set 50 lbcs 25 E2K per side 15 big boys
Warm-a-Rama 15 Michael Phelps i/c 30 Marocan night club i/c 15 seal waves i/c Capri lap – side shuffle across parking lot, nur to other parking spaces, side shuffle back across, mosey back to start 15 shoulder taps i/c 20 windmills i/c 15 mountain climbers i/c
The Thang
Tabata, using small coupons 8 rounds of 6 excercises Curls – palms up, hammer Flys (shoulders on large coupon) – palms up, palms in Squats – 6″, wide Bench press (shoulders on large coupon) – elbows in, palms together Holding chair chest squeeze – extended, close Abs – gas pumpers, lbcs
3rd F 9 lessons from F3 1. You can go a lot farther with others by your side. 2. Men need challenges to stay sharp mentally, physically, and emotionally. 3. Confidence is built by setting and accomplishing goals. 4. Competition makes us better. 5. Sweat and shared suffering build strong bonds. 6. If you’re not accelerating, you’re decelerating. 7. You’re stronger than you think you are. 8. The COT is great therapy. 9. Friends make life worth living and loving.
Number Rama Name Rama COT
4 HIM showed today: Semi, Ruxpin, Boxcar, Scatterfield
Warm-a-Rama 15 seal jacks i/c 15 mountain man pooper i/c 15 Imperial walkers i/c Capri lap Side shuffle across parking lot, nur to next parking spaces, side shuffle across parking lot, mosey back to start 15 plank jacks i/c 15 seal waves i/c 15 mountain climbers i/c
The Thang
Mosey to playground behind Milford Church of God
7 swerkins 7 hanging knee lifts 7 burpees
4 to 5 rounds completed
3rd F This is the scripture I used for 2 morning devotions at youth camp the last 2 weeks.
Ephesians 5:8-14 ESV [8] for at one time you were darkness, but now you are light in the Lord. Walk as children of light [9] (for the fruit of light is found in all that is good and right and true), [10] and try to discern what is pleasing to the Lord. [11] Take no part in the unfruitful works of darkness, but instead expose them. [12] For it is shameful even to speak of the things that they do in secret. [13] But when anything is exposed by the light, it becomes visible, [14] for anything that becomes visible is light. Therefore it says, “Awake, O sleeper, and arise from the dead, and Christ will shine on you.”
https://bible.com/bible/59/eph.5.8-14.ESV 2 Corinthians 4:6 ESV [6] For God, who said, “Let light shine out of darkness,” has shone in our hearts to give the light of the knowledge of the glory of God in the face of Jesus Christ.
Fire is sometimes used to represent life. As you saw that can be snuffed out by the world, but we have an eternal light that is shining through us. Engaging to Impact is simple a smile, hug, holding a door, or saying an encouraging word.
Matthew 5:14-16 ESV [14] “You are the light of the world. A city set on a hill cannot be hidden. [15] Nor do people light a lamp and put it under a basket, but on a stand, and it gives light to all in the house. [16] In the same way, let your light shine before others, so that they may see your good works and give glory to your Father who is in heaven.
Luke 8:16 ESV [16] “No one after lighting a lamp covers it with a jar or puts it under a bed, but puts it on a stand, so that those who enter may see the light.
Warm-a-Rama 17 Seal jacks. I/c 14 Cherry picker. I/c 17 ssh. I/c Capri lap – side shuffle across parking lot, nur to other spaces, side shuffle back across, mosey to start. 14 Windmill. I/c 17 seal waves. I/c 14 MMP. I/c
Mosey to surf bagel
7 burpees mosey around parking lot, 7 merkins mosey around parking lot, 7 squats mosey around parking lot for 3 rounds.
Mosey to library
Toy Soldier set 50 lbcs 25 e2ks 10 big boys Mosey around library, going up and down all steps
3rd F
Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, casting all your anxieties on him, because he cares for you. Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour. Resist him, firm in your faith, knowing that the same kinds of suffering are being experienced by your brotherhood throughout the world. And after you have suffered a little while, the God of all grace, who has called you to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish you. 1 Peter 5:6-10 ESV A good affirmation that you are not alone in your struggles. There is season for everything. God will restore, confirm, strengthen, and establish you.
Mosey to playground by bridge
25 hanging leg lifts
Mosey back to AO
Number Rama
Name Rama
COT
6 HIM showed today. Semi, Focker, Shutter, Boxcar, Ruxpin, Dory
Warm-a-Rama 15 seal jacks i/c 15 mountain man pooper i/c 15 Imperial walkers i/c Capri lap Side shuffle across parking lot, nur to next parking spaces, side shuffle across parking lot, mosey back to start 15 plank jacks i/c 15 seal waves i/c 15 mountain climbers i/c
The Thang
Farmer carry endurance lap Grab 2 coupons and only using your hands on the coupon (no arms through the coupon) wosey around perimeter of the parking lot. When a HIM puts the coupons down for rest, leave coupons and mosey around till you get back to the coupons. Continue until lap is completed.
Halfway complete 10 Curls for the girls and 9 blockes
We completed 5 moseys equaling about a mile, and about a 3 tenths of a mile farmer carry.
Protect Your Temple: Day 1 • Devotional Take Care of Your Body If you are over 30, you may recall an early ad campaign from the sportswear company Under Armor in which a football player gives a motivational speech to his teammates. Towards the end, he states, “We must protect this house! Will you protect this house!” When I think about my house, I typically think about my family and physical home. What about your physical body? Don’t we dwell within our bodies? In 1 Corinthians 3:16, Paul writes, “Don’t you yourselves know that you are God’s temple and that the Spirit of God lives in you?” Later, Paul writes in 1 Corinthians 6:19, “Don’t you know that your body is a temple of the Holy Spirit who is in you, whom you have from God?” Our bodies are temples where the Holy Spirit dwells. God gave us only one body in this life. Our families, friends, and livelihood depend on our physical bodies functioning at a high level. Taking care of our bodies is our responsibility. Like many things in life, we have a choice. Do you do things to take care of your body or not? Do you treat your body with respect? Do you get proper nourishment? Do you get enough exercise? Do you get enough rest? This plan will encourage you to take better care of your body and physical health. We must protect this house!
Number Rama Name Rama COT
5 HIM showed today: Semi, Ruxpin, Shutter, Boxcar, Dory
Warm-a-Rama All i/c 21 seal jacks 21 Windmills 21 seal waves 21 Cherry pickers 21 plank Jacks
Capri lap through parking lot Side shuffle, nur, side shuffle, mosey
The Thang
1 pax pushes sled across parking lot as timer
Rest of pax do the following exercises during sled push
Round 1 Navy Seal Burpee Coupon row Gas pumpers Coupon curl Bear crawl coupon drag
3rd F Rest your Body There is a classic video in which a brother and his younger sister are having a snack. The sister is irrationally crying. The brother quickly asks, “Did you have a nap today?” The sister responds, “I didn’t.” The brother cutely follows with, “You need one.” In today’s fast-paced world, it’s easy to overlook the importance of physical rest. We often push ourselves to the limit, believing constant activity equates to productivity and success. However, the Bible reminds us of the necessity of rest and its role in our spiritual and physical well-being. In Matthew 11: 28-29, we read, “Come to me, all of you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me because I am lowly and humble in heart, and you will find rest for your souls.” Jesus invites us to come to Him when we are weary and burdened. This invitation is not just for spiritual rest but also physical rest. Our bodies are temples of the Holy Spirit (1 Corinthians 6:19-20), and caring for them is a form of worship. When we neglect rest, we can become physically and spiritually depleted, making it harder to serve God and others effectively. Here are a few practical applications to think about. First, prioritize sleep. Ensure you get adequate sleep each night. Aim for 7-9 hours to allow your body to repair and rejuvenate. Second, think about a Sabbath rest each week. Set aside one day a week to rest from your usual work and activities. Use this time to focus on God, family, and activities that refresh your spirit. Third, listen to your body. Pay attention to signs of fatigue and take breaks when needed. It’s okay to rest and recharge. Remember, taking time to rest is not a sign of weakness but a recognition of our need for God’s sustaining grace. Embrace rest as a divine gift and a necessary part of your spiritual journey.
Matthew 11:28-29 ESV [28] Come to me, all who labor and are heavy laden, and I will give you rest. [29] Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls. https://bible.com/bible/59/mat.11.28-29.ESV
Round 2 Abyss merkins Blockee Plank Overhead press with coupon Man makers
Round 3 was timer call out Navy seal burpee Gas pump Bear crawl coupon drag Curls Coupon row
Round of Mary Hello dolly E2K Big boys 4 count Freddie Hip stars? Ask Shutter
5 HIM showed – Semi, Ruxpin, Shutter, Boxcar, Woodstock
