Arms N Abs Galore
THE SCENE: The Levee, 55 degrees with a slight drizzle. Plenty of gloom.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH IC x 20
Arm Circles IC x 15
Reverse Arm Circles IC x 15
Overhead Claps IC x 30
Mosey .25 mile to football field where several coupons awaited. There was some mumblechatter along the mosey about QIC’s aggressive cadence.
THA-THANG:
PAX were treated to an arms N abs circuit on the football field which was, oddly enough, accessible! PAX performed 50 reps at their arm station, flipped to their six, and did 50 reps on a 4-count of whatever ab ex QIC dreamed up at that particular moment
Arm Circuit consisted of:
- Standard curls with CMU
- Forward arm raises with 20 lb dumbbells
- Overhead tricep press with 30 lb kettle bell
- Front kettle bell swing
- Merkins
- Overhead military press with 25 lb landscape bricks
Ab Circuit consisted of:
- 50 American Hammers on 4-count OYO
- 50 V-ups
- ABC’s
- Plank Hold for 40 seconds
- 50 flutter kicks on 4-count OYO
After first set of 50 arms/abs, PAX sprinted 25 yards and back to circuit area, after second set 50 yards and back, after third set 75 yards and back, after 4th set 100 yards and back. Three sets of 200 yard sprints. Then 110s (220 yards total). 10 burpees were thrown in midway through at choice of AOQ.
All-in PAX completed 450 arm and ab reps, 1,320 yard sprints and 0.5 mile mosey.
MARY:
Mary was enjoyed throughout the beatdown. She had her way with us today.
COUNT-OFF & NAME-O-RAMA
6 PAX (0 FNG); Slicnut, Captain Obvious, Pops, Woody, Harry Caray and Backseat
CIRCLE OF TRUST/BOM:
YHC shared about his life-long battled with worry and anxiety and read from Philippians 4:6-7. This was difficult for two reasons – it required a level of transparency I am not always comfortable with; and I was still very much out of breath from the mosey back to the shovel flag. But being vulnerable is good from time to time, and being out of breath is also good for the soul.
“Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.”
It’s easy to trust God with big things. It’s often easy to ignore him with what we consider “little things.” PAX were charged to take all concerns and requests to the Lord first. Look to Him for help and be anxious about nothing. We will always fail when we trust only on ourselves. God will never fail us. The Word says “who among you has added a day to his life by worrying?”
MOLESKIN:
PAX specifically prayed for Slicnut’s aunt Sandy who is battling some health problems and continues to lose weight. YHC encouraged men to go to the Lord with the big things and the small things and to think in terms of a holy perspective – what matters in the big picture? What matters to God? What will impact us 10, 20, 30 years down the road? If whatever is causing us anxiety doesn’t fit into that framework, is it really worth being anxious over?
