Respect Club Beatdown – Can’t out King the Queen

Disclaimer:

Wasted welcomed 10 other high impact men – Inside Out, High Pitch, Bert, Papa Smurf, Outhouse, Jumanji, Zamboni, Thumper, Valdez, Sandcrab –  to F3, a free, volunteer peer-led workout, not being a professional and having no knowledge of any injuries or fitness levels, it was up to each individual’s responsibility exercise safe and modify as necessary to avoid injury.

F3 stands for Fitness, Fellowship and Faith.  F3 has 5 core principles– Free, Open to all Men, Held Outdoors, Peer-Led, end with COT.

Message:

The Daily Discipline Over What Is Put Into The Body:    Man does not stay Fit through exercise alone

• Paul sets forth the necessity of abstinence when he says that “everyone striving for the mastery must abstain from all things”
• Can a good exercise routine overcome a bad diet?
• Are some foods bad?
• What leads a man to descend into gluttony?  One of the 7 deadly sins like Papa Smurf’s chick-fil-a habit?

Warm-up:  (5 mins)

• Quick Lap
• SSH 50 in cadence
• Merkins  25 + stretch + 25 = 50
• Quick Lap

The Thang:

1. Quick Lap
2. Deep Lunge 25 each leg
3. Lap
4. Plank with arm raise- 25 taps each arm
5. Lap
6. Squat Jumps in and out – 25
7. Lap
8. Squat Jumps in and out – 25
9. Lap
10. SSH – 50
11. Lap
12. Side to side shuffle jump – 25 each side
13. Lap
14. Squat and side kick – 25 each side
15. Lap
16. BBSU – 50
17. Lap
18. Burpees 10
19. Lap
20. Burpees 10
21. Lap
22. Burpees 5
23. Lap

Modified a version of above for second round.

At end…likely did 500 SSH’s, 50 Burpees, 50 merkins, and hundreds of lunges and squats!

COT:

CountORama

NameORama / no FNG’s

Announcements

Prayer requests

Christian Prayer:

• The Acts of the Apostles give evidence of a tendency on the part of the Church, as an organized body, to prepare the way for important events by abstinence and fasting (Acts, xiii, 3; xiv, 22).
• Man does not stay Fit through exercise alone
• Portion control is the key to weight control – engrained advantageous tendencies – not chick-fil-a Papa Smurf!
• Weight control requires Accountability