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