5/29/18

10 HIM posted for a “No Mercy Beat-Down”

PAX:  Toy Soldier, Leatherman, Ying-Ying, Chattahoochee, Chairman, Waterfall, Summit, Pre-cut, Chappie, and Fireplex.

QIC:  Fireplex

AO:  Milton, De.

Warm up

SSH – 25 IC

Cherry Pickers – 25 IC

Bolt 45’s a.k.a. Fireplex 90’s IC (4 Count) – 15 squats to halfway down.  15 squats halfway to full down.  15 full squats.

Windmills – 25 IC

Mosey to the vacant lot by Shipbuilders Village – .35 mile.

The Thang

The “No Mercy Mile” as identified in the exicon – Pax begin at midpoint of front stretch on a standard track (we used a measured vacant lot).  Jog to turn 1: bear crawl to turn 2.  Jog to mid point on back stretch.  Do 25 merkins.  Jog to turn 3:  lunge to turn 4.  Jog to starting point perform 25 squats.  R&R three more times.  When complete will have bear crawled 400 yards, lunged 400 yards, performed 100 merkins and squats all while completing 1 mile.

*We reduced the jog portion of the exercise to a half mile since we jogged just short of a half mile to get to, and return from, the “thang” location.

With our legs inclined on a berm, we completed a series of ab exercises that we call the Toy Soldier Set that was named for the founder of the set – 50 LBC’s, 25 E2K’s (each side), 25 Big Boy Sit-Up’s OYO.

F3 Message

The 150 year history of Memorial Day was discussed.  History shows that the day honoring the fallen  was initially known as Decoration Day in the aftermath of the Civil War.  By the late 19th century it became known as Memorial Day and was signed into law as a National Holiday by President Lyndon B. Johnson in 1968.  We will never forget those who have given the ultimate sacrifice so that we might have all the freedoms that we enjoy today.

John 15:13 New King James Version (NKJV) –  ¹³ Greater love has no one than this, than to lay down one’s life for his friends.

While we were on the subject of sacrifice, it seems only fitting to speak of the Most Ultimate Sacrifice Ever !  Jesus’ whole life was a sacrifice, as in the flesh He experienced the same temptations that we do.  However, He did not come to be served, but to serve us as He comforted, healed, preached, and gave all of Himself for mankind.  His Crucifixion was the ultimate sacrifice so that we can experience salvation from our sins through our commitment and faithful service in Him for the greatest gift we can only imagine – everlasting life!

Ephesians 2:4-9 New King James Version (NKJV) –   ⁴ But God, who is rich in mercy, because of His great love with which He loved us, ⁵ even when we were dead in trespasses, made us alive together with Christ (by grace you have been saved), ⁶ and raised us up together, and made us sit together in the heavenly places in Christ Jesus, ⁷ that in the ages to come He might show the exceeding riches of His grace in His kindness toward us in Christ Jesus. ⁸ For by grace you have been saved through faith, and that not of yourselves; it is the gift of God, ⁹ not of works, lest anyone should boast.

John 14:6 New King James Version (NKJV) –  ⁶ Jesus said to him, “I am the way, the truth, and the life. No one comes to the Father except through Me.     

John 3:16 New King James Version (NKJV) –  ¹⁶ For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life.

Mosey back to AO – .11 mile.

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Please keep all our HIM in your thoughts and prayers.  Special prayer request for Chappie and his family.

Respectfully Submitted,

Fireplex