It was a cool October morning…. FINALLY and my VQ! 10 PAX showed up ready to workout and endure a little pain at Prison Break. So off we go…
SSH 10x IC
Humpees 10x IC
Windmill 10x IC
LAC Front and Back 10x IC
Mosey to the Doc office parking lot the long way around
Little OYO for a bit
Merkins 20x bottom of lot
Hop to middle
Tricep Dips on Curb 20x
Lunge walk to Top of lot and Plank til everyone finishes
Bear Crawl back to middle
Plank shoulder Taps 20x each shoulder
Crab walk back to bottom of lot
Elbow plank for 1 min.
RINSE AND REPEAT
Mosey to center of town
Butt Bridges 15x IC (with feet up on steps)
Monkey Humpers 15x IC
Mountain Climbers 15x IC (with good form)
Slowsy turned Mosey back to AO the long way
Flutter Kicks 10x IC slow count
American Hammers 10x IC slow count
WW2 Situps 10x IC
Hold 6 inches for 1 min.
Hello Dollys 15x IC
COT & WOD
Article by Hugh Welchel from Bill Peel’s research
Psalm 24 beginning: The Earth is the Lords, and everything in it, the world, and all who live in it.
4 principles of stewardship
Ownership – A commitment to one’s self and belongings to God’s service.
Responsibility – Manage what God has entrusted us well.
Accountability – Parable of the talents. Don’t let your talents and gifts waste away.
Reward – We should long to hear “Well done good and faithful servant!
Whatever you do, work at it with all your hear, as working for the Lord, not for men, since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving. Colossians 3:23-24
From C.S. Lewis Mere Christianity
Every faculty you have, your power of thinking or of moving your limbs from moment to moment, is given you by God. If you devoted every moment of your whole life exclusively to His service, you could not give Him anything that was not in a sense His own already.
– According to Snips it’s a good workout if there is complaining after your warm-up while running with some bricks.
– I enjoy a good Rinse and Repeat. More to come…
– We made 8-way proud today with some of his sexercise moves at the square on stage!
-All it took was 6 inches to get Audit’s voice deeper than Josh Turner.
-Thanks for the support for my VQ. Can’t wait til next time!
Wile E out!