Concrete Strength at Badlands

7 men posted at Badlands in a warm and breezy gloom to get better in their fitness, fellowship and faith. Many onlookers were had as TPC Sawgrass volunteers were using the parking lots. A few lost volunteers were invited to join but no takers. Good mumblechatter and a sweaty exhaustion was had by all.

Warm up: 10 count of each exercise performed in cadence.

Head roll

Shoulder Roll

Hip roll

Arm circles (small to big)

Michael Phelps

Helicopter

Windmill

Squat

Triple Lunge (forward, side, backward)

Peter Parker

The Dolly

American Hammer

Dying Cockroach

Heels to Heaven

Flutter Kick

Freddie Mercury

 

The Thang: “Ode to Cindy” – Use a 38lb cinderblock for each exercise. Perform 2 sets of each circuit then run a lap. Plank for the Six. 10 count recover and begin next circuit.

CIRCUIT 1:

Thruster – 10 reps

Swing – 20 reps

Rocky Balboa – 30 reps

CIRCUIT 2:

Triple Crush – 10 reps

Goblet Squat – 20 reps

Overhead cindy walk – 30 paces

CIRCUIT 3:

Blockee – 10 reps

Chest squeeze press – 20 reps

Bent over row – 30 reps

 

The Finisher: “Bring Sally Up” song high plank to low plank for 3:30

 

COT: 

Count o rama and Name o rama

Message: “…the strong survived and paved the way.” On the Oregon Trail the safe thing to do was to stay in those wagon ruts, to stay the course. The hardest thing to do was to get out of those ruts and venture into new territory. A plaque on the trailhead read: “Cowards never started, the weak died along the way, and the strong survived and paved the way.” There is good in staying the course, however, there is also a time to venture into new territory. What are you being called to do? Take some time to reflect on whether you are being called to stay the course or to pursue something new. If God is calling you to venture into a new path, then He is trusting you to do that and you need to trust in Him to equip you with all that you’ll need to fulfill His purpose for you. (see Hebrews 13: 20-21)

Prayer requests and Prayer

Pledge of Allegiance

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