- QIC: Cake Boss
- When: 11/03/14
- Pax: Boy, Band, Cake Boss, Change Order, Chicken Hawk, Destiny, Gears, Gridlock, Lug Nut, McGruff, Senator Tressel, Spitz, Wii Dat
- Posted In: The Armory
No quite Globogym, but pretty close
12 PAX took to the lot of The Armory for a Monday morning workout.
What Cake Boss had baking in that head of his, was enough to keep the minds sharp and the bodies warm in this cool November morn.
The Thang:
Short Mosey to Front of FHC building for COP
20 SSHs
10 Merkins
Lap around the parking lot (This was for directions purposes for later)
The Meat of the morning
12 Curls
12 Shoulder Presses
12 Upright Row
12 KB Squat
Run Lap
10 Curls
10 Shoulder Presses
10 Upright Row
10 KB Squat
Run Lap
8 Curls
8 Shoulder Presses
8 Upright Row
8 KB Squat
Run Lap
10Dips
10Derkins
12 Tri Extensions
12 Lateral Raises
12 KB Swing
12 Lunge Pass Thru
Run Lap
10 Tri Extensions
10 Lateral Raises
10 KB Swing
10 Lunge Pass Thru
Run Lap
8 Tri Extensions
8 Lateral Raises
8 KB Swing
8 Lunge Pass Thru
Run Lap
10Dips
10Derkins
12 KB Jacks
12 Plank Rows
12 Ski Abs
12 In/Out Abs
Run Lap
10 KB Jacks
10 Plank Rows
10 Ski Abs
10 In/Out Abs
Run Lap
8 KB Jacks
8 Plank Rows
8 Ski Abs
8 In/Out Abs
Run Lap
After catching our breath, CB talked about Ruth and how she came from a horrible group of people that did everything againse God. Ruth went through a transformation and became a servant for God, Great Grandmother to King David and ancestor to Jesus.
We all have pasts and we all do things that are not in God’s likeness, but we can all be transformed and become a servant for God and live a full life for his purpose and will.
Wrap up with
10 Dips
10 Derkins
Announcements: 11/8 F3 Dads, 11/14 Speaker at Eternal Church, 11/22 Sole Redemption(shoes) ends, 11/27 Thanksgiving Convergence
Prayers for the NAFO family as they lost one of their own this weekend, Job interviews for PAX and to an end of domestic violence all over.
Honored and joy to lead and be a part of this thing called F3. Thank you! CB