Tag: Prophet

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Intro:

A lot of fun today. Excellent hard work from the PAX. My hats off to them. They even got to experience a surprise visit from “Gunther” in the beginning.

Disclaimer mentioned. No FNGs today. Mosey 15 feet to circle up for:

“Leadership is not about titles, positions, or flowcharts. It is about one lifestyle influencing another.” – John C. Maxwell

Warm-up:

12 SSHs

8 Windmills

Around the circle hamstring raises (I can’t ever remember the F3 name of these)

Dynamic Stretching Warm-up:

3 inch worms continuing to straighten legs further on each one

Ninety Squared Stretch – 3X each side

Rolling Crucifix – 3X each side

Table Twists – 3X each side

2 Way Lunge and Reach (yoga style) – 3X each side

Hamstring Reaches – 5X 

Can Openers – 10X each side

10 Chopper Throws (throw down across body) – 10X each side

Frankenstein Shoulder Circles – 10X each side and each way

Imaginary Jump rope for 30 secs

Ran 2 gradual increase of pace warm-up laps (shorter lap)

Mixture of exercises throught the laps: high knees, karoke, shuffles, bunny hops

The Thang:

“A leader is great, not because of his power, but because of his ability to empower others.”  – John C. Maxwell

Between exercises:

  1. Round 1: One person shares a Praise/blessing/gratefulness topic for 15 seconds break before going to next exercise
  2. Round 2: Prayer request: Same as round 1 concept. The focus is on:
    1. You
    2. Family
    3. Close friend

Exercises: 16 Stations + a Surprise Station (We were aiming to get through all of them but were not in a rush. We accomplished about 13.)

We broke up into 2 groups and then rotated the grouping of stations after the 8th station.

Station #1: Surprise Exercise: Donkey Kicks into a High Knee Jump – 18

Station #9: Single Leg Burpees – 6 each side

Station #2: Superman but with arms to the side and rotate shoulders up to ski; legs go up to – 2 sets of 12

Station #10: Back Widow (use elbows) – MAX OYO

Station #3: Under the hedge (Divebombers) – MAX OYO

Station #11: Pancake Pushup, then Dive Bomber to Diamond Pushup – MAX OYO

Station #4: Jumping Lunges – 50 each leg X 2 sets

Station #12: Ninja Tuck Jumps – 12 X 2 sets

Station #5: Deep Carolina Drydocks – 30 head touching ground

Station #13: Reverse Iron Cross Pushup (Rear Delts) – MAX OYO

Station #6: V-ups with a completely straight leg – 15; break 20 seconds, then 5

Station #14: Flutters – 40 

Station #7: Dips – Set 1: 25; Set 2: 15-20 max

Station #15: Body weight tricep extensions pushups – 9 

Station #8: Full body movement: Sprint to stop sign/Run backwards back

Station #16: Sprint ladder with cones (catch the person that goes before you; 3 second delay) – 1 round for each person chased

If waiting for the other group and your group finished first, then you get to pick randomly from a SURPRISE list. The one picked today by Group 1 was:

Surprise Exercise: Squat thrust jacks (burpee then a plank jack) – 10

COT:

Announcements: Invergence, Convergence.

Challenge to take 1 prayer request /week; Can you be an everyday prayer warrior?

Final Prayer/Send off

Thanks for the opportunity today to lead these fine min, Fish Stix!

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Set those goals and discipline will take you there

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11 hearty Pax posted to Alcatraz looking for that perfect mixture of pain and fellowship. I was stoked to be able to lead alongside a well-known Master of the Beatdown, our own Jekyll. We agreed ahead of time that YHC would take the 1st half and this is how we started:

Full Disclaimer was given for our FNG (my wife’s cousin Joe) who I had been EH’ing for some time along with Old Bay and Destiny. Old Bay gets the assist as he agreed to drive Joe to Alcatraz. Luckily, my legal training has prepared me for denying and disclaiming all liability.

Mosey along Windward with some Butt Kickers, High Knees and karaoke mixed in.

COP, all IC: SSH * 20, Imperial Walkers * 15, Merkins * 10, Windmills * 15, Diamond Merkins * 10, Squats * 15, Plank Series, MNC*15, Wide Arm Merkins * 10

The Thang:

Grab cinder blocks from Jekyll’s car and mosey to the near baseball diamond. Partner up and prepare for a modified Dora-Milwaukee Baseball Trivia style. With the monthly theme of Discipline swirling in my head and heart all week, my thoughts turned to the sport of baseball as it requires so much mental and physical discipline to reach the highest level. So, our exercises would be informed by some trivia about my hometown of Milwaukee and its’ teams. To Wit:

  1. 1954-1st National League city to pass 2 million in attendance- not New York or Chicago, but Milwaukee-do 54 chest presses total
  2. 1979 1st time there were Co-Rookies of the Year in the AL- 79 block swings– The co-rookies were Alfredo Griffin, Toronto and John Castino, Minnesota. John happens to be my cousin and his discipline and determination at baseball made a large impression on me and grew my love of the game immeasurably.
  3. 1982- 1st and only World Series appearance for the Brewers- 82 overhead presses
  4. 2008- Brewers end 26-year playoff drought- 108 LBCs w/block

Closed out my portion with 20 leg throws/partner and 20 partner hand-clap Merkins.

Cue Jekyll:

With Short Sale testing the cerebral and the chesticles, I thought wise to focus on the ol back and stumps.  We moseyed the loop around the park stopping for a few upper, middle, lowers- ala: pearls on a string.

Keeping with the baseball theme- we ran bases as such:

  • Bear Crawl to 1st, do 5 Burpees, crab walk to 2nd, More Burpees, Bear Crawl to 3rd, You guessed it-5 Burpees and Crab walk home
  • Squat walk to 1st, tip toe lunge to 2nd, squat walk to 3rd, tip toe lunge to home
  • Partner carries swapping as needed for everyone to get 2 full laps
  • Wheel barrow with partner swapping at each base

We probably did some more but I (Jekyll) had sweat in my eyes the entire time.

Short Sale had great words of wisdom RE: theme of the month Discipline.  YHC offered his two cents:

  • Ephesians 6:4 Fathers do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord
  • Hebrews 12:11 For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it.

NMM (from Short Sale):

After COP, I mentioned our first thoughts on Discipline. I often blur the line between Discipline and punishment towards my kids. Discipline should be a way to moderate their behavior and show them the “guardrails” in life. YHC can be heavy handed at times and I need to be less of a taskmaster. Also, be more disciplined and do a better job of treating our 2.0s equally and not showing favoritism. Discipline is also the bridge that takes us from our current accomplishments towards the goals we have set for ourselves. Personally, the gap between my accomplishments and my goals can be very wide sometimes. Need to focus more on serving my M and less on selfish pursuits. Jekyll’s bible verses above were spot on. All the advice I need is right there in Scripture, just need to take the time and give my faith walk greater attention.

I was honored to lead with Jekyll and humbled at the opportunity. Thanks Senator Tressel for the nod. To me, Alcatraz is one of the finest AOs, and that is a testament to the Senator’s leadership.

Short Sale and Jekyll out.

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