It’s the most wonderful time of the year!
The Badlands gloom was a typical Florida day in December, nice and toasty at 68 degrees with dry but humid conditions. Davis Park hosted 28 PAX posting for a pre-Christmas beatdown (even Osteen made it after all)! Today’s workout tied into our ongoing theme for the month, Discipline = Freedom. Merry “Mixmas” was a combination of fitness, fellowship and faith to strengthen the PAX both physically and mentally, quoting Scripture, song lyrics, and book readings as they applied.
We kicked it off with a quick greeting, welcome to FNG’s, disclaimer, and brief intro for what was in store.
Warm-Up / COP #1:
- SSH IC x 20
- Michael Phelps IC x 15
- One late arrival led to Clurpees (hand clap at bottom) 10x OYO
- Toy Soldiers IC x 15
- LBC’s IC x 10
- Crunchy Frogs with quick audible to 10x OYO (don’t recommend IC)
1st Quote (“Wake Up” by Thrice): We say we’ll do it when things settle down. We say we’ll do it when this season’s through. We say we’ll do it when we get around to it, but we know it’s already overdue.
2nd Quote (“A Field Manual” by Jocko Willink – shoutout to Jumanji): Don’t expect to be motivated every day to get out there and make things happen. You won’t be. Don’t count on motivation. Count on Discipline.
PRINCIPLE #1: DISCIPLINE = FREEDOM FROM COMPLACENCY
Mosey to Parking Lot #2: Bollard zigzag and reverse run after the outhouse
COP #2 – Circle BLIMPS: Pair up with partner:
- One partner circles around the parking lot while other performs following exercises until they switch off:
- Burpees (50 Combined Total)
- Regular or Reverse Lunges (80 CT)
- Imperial Walkers (100 CT)
- Hand Release Merkins (80 CT)
- Peter Parkers (100 CT)
- Prayer Squats (50 CT)
- Early Finish = Christmas Tree Huggers (Al Gores)
3rd Quote (“Firebreather” by Thrice): Tell me are you free, in word or thought or deed? Tell me are you free, when the fear falls on you? Flames will rise and devour me, but I breathe in fire and know I’m free
4th Quote (“A Field Manual” by Jocko Willink): Fear is normal. Every person feels fear at some point. We are scared of what we don’t know, and there is but one way to confront that fear: Step aggressively toward your fear—into bravery.
PRINCIPLE #2: DISCIPLINE = FREEDOM FROM FEAR
Mosey thru Parking Lot #3: High knees, Butt-kicks, Karaoke Right & Left, mosey till meet at Wall
Deck the Walls: One partner posts “People’s Chair” on the wall while other ventures to benches for following rotation until each switches off:
- Dips (15x OYO)
- Stair-Steppers (LT Lead) (15x OYO)
- Stair-Steppers (RT Lead) (15x OYO)
- Early Finish = Plank
Do not merely look out for your own personal interests, but also for interests of others (Philippians 2:4)
Be Devoted to one another in brotherly love; give preference to one another in honor (Romans 12:10)
Christ laid down His life for us. We should also lay down our lives for our brothers (1 John 3:16)
The bottom line is: you either make decisions out of love for others or love for yourself
Mosey back to flag at Parking Lot #1: 2 lines for Indian Run w/ AYG at end of run (NO 6 left behind!)
5th Quote (“The Weight” by Thrice): Come what may, I won’t abandon you or leave you behind, Because love is a loyalty sworn, not a burning for a moment. Come what may, I will be standing right here by your side, I won’t run away, though the storm’s getting worse and there’s no end in sight.
6th Quote (“Wild At Heart” by John Eldredge): Every man is a warrior inside but the choice to fight is his own. All men die, few men really live.
PRINCIPLE #3: DISCIPLINE = FREEDOM TO LIVE (outside of ourselves)
COP #3 – “AB-bata”: Tabata workout for Abs (3 cycles of 20 sec exercise/10 sec rest) – Russian Twists and Christmas Crunches (one leg over the other with situp so opposite elbow touches knee)
Final Thoughts: Fight the good fight, finish the race, keep the faith. (2 Timothy 4:7)
DISCIPLINE = FREEDOM, DISCIPLINE = DFQ, Aye!
COT/BOM: One FNG. F2 announcements for 12/22 gathering, Poseidon on 12/23, and Badlands on 12/26. Prayer requests received for healing and support for lost love ones.
Thanx to the PAX for awesome support and making my VQ a memorable one! MERRY MIXMAS!!!