Mod Mile
F3 MEMPHIS – 29 August 2019
THE SCENE:
AO: Bermuda Triangle “The Berm”
QIC: Geppetto
Conditions: 67°, 81% Humidity, a very slight hint of briskness in the air, as always, a perfect morning for a beatdown.
F3 WELCOME & DISCLAIMER
Appropriately Welcomed and Disclaimed
WARM-O-RAMA:
- 1 Lap around Building
- SSH IC X 20
- Daisy Pickers IC X 10
- Windmills IC X 10
- 8-Count Body Builder IC X 8
THA-THANG:
Modified EMOM Mile (Run ¼ Mile, do 1x exercise circuit, repeat every ¼ mile, upon completion of the mile, repeat the circuit 2x)
- 10 Merkins
- 10 Tuck Jumps
- 10 Jumping Lunges
- 10 Burpees
Squat Circuit Pyramid: 1st Rd – 10, 2nd Rd – 9, 3rd Rd 8, etc
- 10 Regular Squats
- 10 Squat Jumps
- 10 Tiptoe Squats
MARY:
- Big Boy Sit-ups IC x 20
- Hello Dolly’s IC x 20
- Freddy Mercury’s IC x 10
- Flutter Kicks IC x 10
COUNT-OFF & NAME-O-RAMA
8 (no FNGs), Tomb Raider, Snookie, Gus, Lipton, Yard Sale, Little John, Malco, (QIC) Geppetto
CIRCLE OF TRUST/BOM:
Current thoughts on Isaiah 26:3, after some recent readings and a sermon on the topic:
Isaiah 26:3 Thou wilt keep him in perfect peace, whose mind is stayed on thee: because he trusteth in thee.
A little deeper dive into the well-known verse looks at “perfect peace”, which in the Hebrew language is actually “Peace Peace”. The Hebrew language uses saying a word multiple times as a way to emphasize it. The other word I dove into is “stayed”, which intends to convey “leaning on, resting on, being supported, sustained”. So, my encouragement to myself and others is to experience the shalom that we all desire, and to get there by leaning, resting, etc on God. That implies spending great amounts of time with God.
MOLESKIN:
It is always nice to be in the gloom with the brothers. It’s been awhile since I Q’ed a workout, so there were some commands that were out of order. Nothing but love (or silent disdain) from the PAX. Command order was restored before the warmup was over. There were some complaints about lack of creativity, and the jumping lunges did start burning. I didn’t feel sorry for them though, just added a few jump squats.
ANNOUNCEMENTS:
None
