Gump

New Beginnings

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Warmup:

Milton Mustard Seed welcomes our brother from Charleston, SC today.
  • Side Straddle Hop 20 IC
  • Seal Jacks 20 IC
  • Smurf Jacks 20 IC
  • Plank Jacks 20 IC
  • Hairy Rockets 15 IC
  • Mountain Man Poopers 15 IC
  • Cherry Pickers 15 IC

The Thang

Caterpillar Snake Run with 12 pound medicine ball to 4 locations with exercises at each location.

First stop H&R Block

  • Merkins 20 IC
  • Air Drama Squats 25 OYO
  • Flutter Kicks 25 IC

Second stop Adkins Law Firm

  • Diamond Merkins 15 IC
  • Ballerinas Toe Squats 25 OYO
  • American Hammers 25 IC

Third stop field behind apartments

  • Hand Release Merkins 20 OYO
  • Bobby Hurley 20 OYO
  • Absolution 10 IC

Final Stop field behind AO

  • Walking lunges across field passing medicine ball
  • Burpees 10 OYO
  • Toy Soldier Set 40/20/10

F3 Message: New Beginnings bud around you and within you every day. You don’t need a clean slate. God is in the business of making all things new.

2 Corinthians 5:17 Therefore if anyone is in Christ, the new creation has come: The old has come the new is here.

Peter 1:3 Praise be to theGod and Father of our Lord Jesus Christ! In His great mercy he has given us new birth into a living hope through the resurrection of Jesus Christ from the dead.

Jeremiah 29:12 For I know the plans I have for you declares the Lord, plans to prosper you and not harm you, plans to give you hope and a future.

Seal Jacks Smurf Jacks 20 IC

Texas Hold’em

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Waterfall was the dealer (on Q)

Warm Up: 20IC side strattle hop, 20IC Moroccan night club, 20IC Windmills, 20IC seal jacks

The Thang: Poker with 2 decks of cards and the ball of suck (a die with different exercises on each face). We did this with 11s with dips on one side of the parking lot and squats on the other side. The cards and ball of suck were in the middle. Paired up into teams of two. Each team started with 2 cards face down. To get a card, as you went by, you had to roll the ball of suck and do the exercise to get a card. If you didn’t want a card, you could pass and keep doing your 11s. The team with the best hand at the end of the workout won.

The Message: Romans 12:1-2 Offer your bodies as a living sacrifice and do not be conformed to this world but be transformed by the renewing of your mind. I talked about not getting sucked into the us vs. them mentality in our culture. Instead be conformed to the Bible.

Count-A-Rama, Name-A-Rama, COT

Winning hand was 5 Kings!

Aching Arms In Lewes

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6/26/19

QIC- Summit

PRIMIS – Lewes , DE

Warm up- 

Lap around courts 

SSH- 15 

Mountain climber – 15 

Moroccan NC- 15 

Cherry picker- 15 

Imperial Walker – 15 

The Thang- 

Mosey to park pavilion 

Station 1- 

1- tricep dips- 20 reps. make sure fingers are pointed towards your feet. 

2- T – Merkins- 20 sets.  Merkin, followed by right side plank. Return to plank, do merkin ,then left side plank. Return to high plank , merkin.  Rinse and repeat. Total of 40 merkins.

3- plank ups.    20 reps. Start in high plank, lower right arm to rest on Forearm , them lower left arm down to rest on forearm , then push up to complete merkin. 

4- inch worms with shoulder taps – 20 reps 

5- Supermans – 20 reps in 4 count cadence 

Mosey to public lot by bridge 

Station 2- 

1- Toy soldier set-

  30 little baby crunches 

  15 ETK- each side. Concentrate on form. Legs in figure 4, one arm out and be other on back of head.  Twist and lift abs to connect elbow to your knee. Leaving arm out on ground with hand flat. 

  10 big boy sit ups. 

2- diamond merkins 20 reps 

3- irkins- 20 reps. inclined merkin -hands on guard rail , feet on ground. 

4- walking merkin- 20 reps. start in full plank, Side step to the right 2 steps keeping body straight.  Do merkin, return to high plank, side step left 2 steps , perform merkin, repeat.  

5- inch worm merkins – 20 reps.  Start in standing position, inchworm to high plank, preform merkin , inch worm back to toe touch position, stand up = 1 rep

Mosey to back to tennis courts .. 

Station  3 –

1- flutter kicks – 10 reps in cadence 

2- hand release merkin- 10 reps 

3- dips with leg lift – dip on bench with feet bent at 90 Degree- raise one leg when you dip  then another , 10 reps each leg. 

4- Derkin- 10 reps – declined merkin with feet on bench 

5- merkin- 10 reps – start high plank and do standard merkin. 

Name-A-Rama 

COT 

Great push by all! Another beautiful morning in Lewes!

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