Warm-a-Rama 15 Michael Phelps i/c 10 hip circles each direction oyo 15 seal waves i/c 15 plank jacks i/c Capri lap Side shuffle across parking lot, nur to next parking spaces, side shuffle across parking lot, mosey back to start 15 seal jacks i/c 30 marocan night club i/c 159 mountain man pooper i/c
The Thang
Mosey to coupon pile
Dock loaders brigade (first HIM pulls first coupon from pile and sets to his other side, next HIM grabs that coupon and sets to his other side, continuing down the line till pile is moved. Repeat process till pile is returned to starting position)
Each HIM grabs 2 small coupons
15 weighted windmills i/c 15 reverse lunge to knee drive (per side) 15 one knee down high pull twist (per side) Holy Bolt 45 (halo at the top) i/c
3rd F
15 bridge chest press 15 monkey grabs (per hand) 15 Bent over flys i/c 15 bridge Flys i/c 15 sprawl to squared arnold press
Return small coupons
Round of Mary Not so easy hello dolly Flutter kick Ranger merkin Ssh Seal wave Oblique mountain climbers Gas pumpers
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
Mosey to Surf Bagel
The Thang
Chest/ABS Tabata 20/10
1 up, 1 down Around the world
High Plank Modified merkin
Time under tension Flys
Kneeling heel taps – outside Kneeling elbow to knee
3rd F
Modified diamond merkin Modified wide merkin
Mosey back to AO
Number Rama Name Rama COT
5 HIM showed today: Semi, Shutter, Boxcar, Lighthouse, Scatterfield
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/
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.
