This workout was my WO YHC had planned for the Monday morning after the P200. YHC isn’t really sure why I felt we should do this workout on that day, but this is what was planned, and I kept it in my back pocket until today. Thank you to the 11 PAX who partook of the DRP on this cool gloom to join YHC for an hour of fun and to Canseco for having me. We began with the F3 Disclaimer and quickly covered the 5 Core Principles of F3 before starting our Warmup.
All in cadence: Side Straddle Hops, Imperial Walkers, Low Slow Squats, Merkins, Carolina Dry Docks, & Peter Parker Peters.
We then moseyed over to the Hot Box. As we ventured we stopped on Elizabeth Ave. to Pledge our Allegiance to the American Flag. We continued up Elizabeth Ave. performing a series of shuffles, karaokes, butt kickers, & high knees.
We continued to the back entrance of the Hot Box. At this point YHC revealed the fun that was about to commence.
Deconstructed Burpees: YHC reminded the PAX that this workout was a U vs. U workout as it was originally meant to be a recovery workout from the P200. However, it was designed for some who did not run the P200 and they were asked to push themselves and the other PAX.
The PAX were asked to start at the bottom of the deck with 5 Hip Thrusters, run to the next level directly above and do 10, run to the next level-do 15, run to the next level-do 20. Then the PAX were to make their way to the bottom in whatever manner they wanted to and wait for the 6 by planking or picking them up.
Then rinse and repeat with the following at each level using the same numbers of reps (5, 10, 15, & 20); Merkins, Hip Thrusters, Jump Squats, & Burpees.
Once we completed this we took another mosey to the Amphitheater to perform some Irkins, Dips, Step Ups, and Derkins.
We then moseyed back to the COT for some quick Ab Lab.
Romans 12:9-13 ‘Let love be genuine. Abhor what is evil; hold fast to what is good. Love one another with brotherly affection. Outdo one another in showing honor. Do not be slothful in zeal, be fervent in spirit, serve the Lord. Rejoice in hope, be patient in tribulation, be constant in prayer. Contribute to the needs of the saints, and seek to show hospitality.’
If I truly believe the things I say I believe, and believe that eternal things are eternal, how would I live my life differently? As I read the passage above I see the Marks of a True HIM. I don’t only see worldly characteristics, but eternal ones. Characteristics that will allow me to leave a legacy with my family & friends.
More than that, I see characteristics that will glorify my Maker in Heaven both in this life and throughout eternity. Make it a point today to read this, meditate on it, and search for ways to live it.
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July Word of the Month-Sacrifice.
Boomer-Mission Trip to Uganda.
F3 Mission Group to Colombia.