QIC: Semi

Warm-a-Rama

16 seal jacks i/c
16 mountain man pooper i/c
10 hip circles oyo, each way
16 seal wave i/c
16 Windmill i/c

The Thang
Every HIM grabs a coupon

25 blockeys, Chairman lap
50 lunges per leg, Chairman lap
100 curls, Chairman lap
200 lbcs, Chairman lap
25 sprawl curl

3rd
Bittersweet week for me. I have ladies playing their final high school soccer game that I coached in middle school.

Number-Rama
NAME-A-RAMA
COT

4 HIM showed today; Semi, Ruxpin, Shutter, Scatterfield

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

Number Rama
Name Rama
COT

7 HIM showed today: Semi, Shutter, Boxcar, Dory, Lighthouse, Scatterfield, Ruxpin

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/

Modified merkin
Squat to coupon

Coupon chops
sprawled Curls coupons

(half a round due to time)

Number Rama
Name Rama
COT

8 HIM showed today: Semi, Ruxpin, Shutter, Boxcar, Woodstock, Dory, Blackout, Scatterfield

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.

https://bible.com/bible/59/2co.4.6.ESV

Psalm 27:1 ESV
[1] The Lord is my light and my salvation; whom shall I fear? The Lord is the stronghold of my life; of whom shall I be afraid?

https://bible.com/bible/59/psa.27.1.ESV

Snuff out cans

Family issues
Work
Electronics
School
Sickness?

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.

https://bible.com/bible/59/mat.5.14-16.ESV

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.

https://bible.com/bible/59/luk.8.16.ESV

Mosey back to AO

Number Rama
Name Rama
COT

5 HIM showed today: Semi, Dory, Boxcar, Shutter, Scatterfield