So, Big bad F3 Greenwood. Tough bunch of guys. Ready for anything. Let’s just analyze how ready you are for a war? Let’s see, if attacked, some of you can run a sub 9 minute pace away. That’s good I guess. You all can hoist up concrete blocks, Ok we got some laborers to build a fort. Awesome. You can pull yourself up in case a fire is burning around you or push yourself up if knocked down. OK, Ok , these are great, but they are DEFENSIVE moves. Where is our offense? We are the front line of counterattack if emergency happens, are you ready? If Hodges has a famine and they need land, and King George decides a frontal assault, how will you respond? Are you stealthy, ninja-like , flexible to attack back? NO! You are stiff, your legs are rubber, and honestly uncoordinated. So, we are gonna add a little flair today, going old school for those of the 90s who remember a certain Billy Blanks. That’s right , a little, not much, taebo coming your way.
Warm up:
SSH x20 cadence
Moroccan night clubs x 20 cadence
CTG x 20. cadence
Now time for little cardio , flexibility training–in cadence but going directly to next exercise.
IW x20cadence
Side pulls for lats x20 each side cadence
front kick-back kick each leg x 10 cadence
squat-front kick x10 each legs cadence
squat side kick x 10 each side cadence
The two were to Honey I’m good and Cake by the Ocean. Giving new songs a chance , going upbeat
The thang:
4 sets: 10 alpos, 20 tricep extensions, 30 overheadpress, 40 curls, 50 merkins
to some sing along songs: Sweet Caroline, Electric eye, Everybody wants you, Dont stop believing
Break up four teams of four:
2 guys on each end -one end 20 crunches, other end 20 jungle boy squats , 2 other teammates running in between.
400 of each for each team.
2nd round-20 reverse crunches, 10 big boy sit ups–running in between
Announcements-5ks
prayer requests-baby blu family and pusher
Devotion- James 1:4 But let patience have her perfect work, that ye may be perfect and entirely wanting nothing. Faith is always discussed. But we need patience too. Stand fast even when victory slow. Patience is not automatic. Dont say – Well I guess God is sending this trial to test my faith. In the long run, that will wear you down and lessen your faith! James 1:13- Let no man say when he is tempted , it is from God. Remember, we live in an imperfect world and the devourer is always present. God is for you, not to harm you. Don’t just lay down when your circumstances hit. Rely on the word of God believing that one day you will be wanting for nothing.
NMM:
1. Some really need to work on coordination and flexibility. Calling me Richard Simmons is just an underlying cry for help. you cant mask it.
2. Complaints about Sweet Caroline?!! The best sing a long song ever? Really got to loosen up.
3. Luckily, we were done with the warm up session when the girls volleyball team started walking by. I will agree with that!
4. We have rogue runs, and now I was rogue on the cadence calls-skipping ready position move and saying in cadence as well as calling next exercise while finishing last was really out there and it got reprimand from group.
5. As my last Q ever (since I have been banned) all I can say is , it was a pleasure.
Pusher out.