INTRO: Disclaimer – I’m not a professional- fpd is not responsible for anything that happens out here. Pay attention to your body. Push yourself but don’t hurt yourself.
Free of charge
Open to all men
Ends in a cot
Mission statement is to plant grow and serve small workout groups for men for the invigoration of male community leadership
Credo – leave no man behind but leave no man where you find him
Give a small sermonette About the 40 % rule and Matthew 22
I don’t think I got the message across concerning Matt 22 and the 40% rule
Cliff notes are – if we will allow Jesus to change our inside (heart/mind) it will ultimately end up changing our outsides.
The 40% rule forces us to take control of our mind and push through which will ultimately result in a greater physical work when working out.
Honestly I had a hard time pushing through and past 40% this morning…
WARM-O-RAMA: Make America burpee again!
The true slaughter starter
100 burpees in 10 min
THE THANG: Front carry the pack to the track
Lunge walk 30 yards carrying packs in front
20 squat thrusts using packs
Lunge walk back front Carry pack in front
Burpee pack jump 10
Apparently I started spotting this morning and only made it through 2 rounds
Low plank till the 6 is in
Indian run!!! – this was extra fun with 20 fellas for 3 laps
MARY: American hammer 20 oyo
Flutter kicks ic for 10
Merkins 10 oyo
Monkey humpers ic for 10
Lbc 30 oyo
Heels to heaven ic for 10
Announcements – Labor Day race – food at flo max after! Can’t wait to burn some calories and by doing so justify the biscuits and gravy and sausage and eggs and cheese and pancakes and French toast and maybe 2-3 blueberries
Ipc- check out the challenge on slack. Roll tide is aiming for one of us to get a sub 30 min time. There’s no reward just the fact that if done you’ll get another fist bump and a “good job”
Prayer/Praise – peaches-pray that this man understands that anxiety is normal and that when it’s called out Jesus hears him and us as we intercede on his behalf. Love you peaches!
GPS buddy needs thoughts and prayers. Big chick – pray his knee gets better and he can return to the gloom. Gapetto- goin with the gospel to El Salvador next year. 20% there – meeting with folks every week raising support.
It’s an honor and very humbling to get in front and then to have the workout sit right on my chest and beat me up. Thank you Lord for the strength to do what little I can. I pray for so much more in great abundance