Tag: Quatro

Toy Soldier’s Back Beatdown

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Warm-up:

The Cheerleader 20 IC

The Bat Wings

                  20 Arm Circles forward, 20 backwards, 20 seal claps, 20 overhead claps

Cherry Pickers 20 IC

Imperial Squat Walker 20 IC

Mountain Man Poopers 20 IC

Hairy Rockets 15 IC

Slow lateral stretch 10 IC

The Thang:

Mosey to Alley

Lt. Dan to stop sign

Mosey across street, jailbreak to corner

Mike Tysons 25 OYO

The People’s chair with overhead clap 25 OYO

The American Hammer 25 IC

Mosey to grassy park

Decline Merkins 25 OYO

Balance Lunges 15 each leg

Marionettes 30 total 10 each direction

Mosey to playground

Dips 50 OYO

Pendulum Squats 10 each leg IC

Toy Soldier Set

                  50 crunches

                  15 Pretzel Sticks each side

10 Big Boys

F3 Message Mark Munoz –

With determination and faith, you will eventually rise above, succeeding despite the odds. For God gives us life; the rest is up to us to accept His challenge. God created us to serve others with passion and presence.

Through wrestling, I learned the true meaning of life. My father said “If you join, you will wrestle the first day, the last day, and every day. You will not quit.” I lasted one practice, so after getting taken down, pummeled by cross faces, and turned in half nelsons and wings, I was ready to give up. Dad found me sitting at home the next day instead of at practice. I told him: “I don’t want to wrestle anymore.” Stoically, he reminded me of the commitment I had made. Leading me by the arm, he returned me to a place I would learn to love. Wrestling fostered a mentality of excellence whereby I was on honor roll all four years and made the National Honor Society. Although I rose to the second ranked MMA fighter in the world, I never forgot that God created us to serve and to love others more than ourselves. My Reign youth wrestling club is rooted in the belief that as God reigns, we must learn how to reign over our competition.

Champions are not defined by wins, but by how many times you pick yourself up after a loss. Rise above adversity. Embrace the grind. Love what you do and do what you love.

As a society, we must learn to love with one another with love and compassion. Truly listen to and know each other’s story. Hear how they grew up and what they had to overcome. Share with them that none of us is perfect; all we can do is live the best life. Live, learn, and get better. The process of learning is a lifelong journey. If you learn how to handle adversity, how to rise like a Phoenix from the ashes, you will succeed in getting through the most difficult moments in your life, with your heart full and your mind ready to confidently take on whatever life confronts you with next

Mosey to Masonic Building

Plyo Merkins 25 OYO

Iron Mikes 10 IC

Flutter Kicks 25 IC

Easter Day Prayer

Dear God,

We come before you on this special day, celebrating the resurrection of your son, Jesus Christ. We give thanks for the sacrifice that he made for us, and for the love that you have shown us through him. As we gather with friends and family, may we be reminded of the hope and joy that Easter brings.

We pray for those who are suffering or in need, that they may find comfort and peace in your love. May your blessings be upon us all as we go forth in faith, hope, and love.

In Jesus’ name we pray,

Amen.

Mosey to courthouse parking lot

Plank Jacks 25 IC

Burpees 15 OYO

Ballerina Toe Squats 20 IC

Name-o-rama

COT

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We kept running and running

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QIC had his chance to bring it on this beautiful Gloom for the 1st time in a few months. IT was a great morning and thank you to all the HIM thgt made it out.

Warm o Rama

20 ssh

20 cherry pickers

15 windmills

The Thang

  • Mosey over to HOB front parking lot for a little bit of Running

10 burpees 1 lap

10 burpees 20 merkins 1 lap

10 burpees 20 merkins 30 Bobby Hurleys 1 lap

Insert 3rd F message here details below

10,20, 30, 40 squats, 50 LBC 1 lap

Return back to AO for COT Announcements and prayer requests

3rd f message

QIC GUMP announced that last week he and his M celebrated their 20th anniversary. There is no real secret to the success in this endeavor. Basic Biblical principals have led to years of success in our marriage. Beginning with forgiveness. QIC shared that 26 years ago his father found out that his mother was cheating on him and in a jealous rage turned a gun on his family and shot us. Years later, and a restored relationship with his dad, QIC gump needed some advice and asked his dad what he would have done differently, other than not picking up a gun of course. His father replied, ” I would have forgiven her and let her go in hopes that she would return”. With this said every successful relationship needs a foundation in Christ. Both partners need to practice forgiveness, and grace in order for the relationship to work and mature, and once you get thru the tough times the relationship is stronger than ever. Here are a few scriptures I found to back up my message:

And be kind to one another, tenderhearted, forgiving one another, even as God in Christ forgave you. Ephesians 4:32

Therefore, as the elect of God, holy and beloved, put on tender mercies, kindness, humility, meekness, longsuffering;

bearing with one another, and forgiving one another, if anyone has a complaint against another; even as Christ forgave you, so you also must do.

Colossians 3:12- 13

Husbands, love your wives and do not be bitter toward them.

Colossians 3:19

Then Peter came to Him and said, “Lord, how often shall my brother sin against me, and I forgive him? Up to seven times?” Jesus said to him, “I do not say to you, up to seven times, but up to seventy times seven. Therefore the kingdom of heaven is like a certain king who wanted to settle accounts with his servants. And when he had begun to settle accounts, one was

brought to him who owed him ten thousand talents. But as he was not able to pay, his master commanded that he be sold, with his wife and children and all that he had, and that payment be made. The servant therefore fell down before him, saying, ‘Master, have patience with me, and I will pay you all.’ Then the master of that servant was moved with compassion, released him, and forgave him the debt. “But that servant went out and found one of his fellow servants who owed him a hundred denarii; and he laid hands on him and took him by the throat, saying, ‘Pay me what you owe!’ So his fellow servant fell down at his feet and begged him, saying, ‘Have patience with me, and I will pay you all.’ And he would not, but went and threw him into prison till he should pay the debt. So when his fellow servants saw what had been done, they were very grieved, and

came and told their master all that had been done. Then his master, after he had called him, said to him, ‘You wicked servant! I forgave you all that debt because you begged me. Should you not also have had compassion on your fellow servant, just as I had pity on you?’ And his master was angry, and delivered him to the torturers until he should pay all that was due to him. “So My heavenly Father also will do to you if each of you, from his heart, does not forgive his brother his trespasses.”

Matthew 18:21-35

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Being the person I ought to be

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Warm-up
• The SSH – 20 IC 4
• Mountain Man Pooper 15 – IC
• Hairy Rocketts – 20 IC
• Imperial Squat Walker – 20 IC
• Moroccan Night Club 40 – IC
• Low Lateral Skater – 10 IC
• Burpees – 10 OYO

The Thang:
Mosey to HOB
• Burpees – 10 OYO
• Lt. Dan to first light pole, NUR to pick up the six until everyone finishes
• Mosey to next pole
• High knees
• Butt kickers
• Carioca
• Mosey
• Jail break
Circular Bench on playground
• Burpees – 10 OYO
• Balance lunges – 25 each leg
• Plyo Merkins – 25
• Mosey aroung playground
• The American Hammer – 26 IC
• Burpees – 10 OYO
3rd F: Being the person I ought to be
• Single leg squats – 10 each leg
• Dips – 50
• Burpees – 10 OYO
Mosey to CHOP
• Number-rama
• Name-a-rama
• COT


Message: Excerpt from Bob Richards A Heart of a Champion book
Being the person I ought to be

We need a method, a technique, a means to help us accomplish our goal. People want to be great, they want to be successful, they want to accomplish great things, but the tragedy is that they stress what they want to be so much more that they forget the how technique. You’ve got to go out on the field and hurt, and take the bruises, the bumps. The sports world is a realistic world of tough competition. You’ve got to analyze yourself, recognize your weaknesses and work on them. Some of the greatest stories are stories where men have recognized their weaknesses, dealt positively with them, overcome them and gone on to tremendous heights.

You’ve got to welcome competition. There is a tendency within us to level off, to accept a certain standard as being good enough. The idea of competition is being criticized today, but you cannot escape it, you cannot avoid it, it is indispensable to progress. Competition is someone setting a standard for you that you ought to set for yourself; it is that outside stimulus or impetus that forces you to set your own standards higher and to achieve a higher mark. It pulls out the best there is in a man and the best in those around him. Competition forces you to re-evaluate your own ability, to set your standards higher, to lift your horizons so that you can accomplish greater things. If anyone is going to become great in life he has to welcome competition. Most people do not compete enough, they give up too easily. You need to be willing to put out a little more. The more I watch great men, the more I see the processes by which men achieve their goals, the more I am convinced that it is the willingness to put out just a little bit more that makes the difference. There isn’t a gigantic difference between victory and defeat, it is usually by the smallest margin. It’s that extra chin-up everyday and that extra push up, its that extra lap around the track, that extra 5 minutes a person puts into his workout, into his schoolwork or into his home life or business that makes the difference in his life. In the good creative things, you need to put out a little more, and in the negative things that tear you down, you’ve got to be willing to indulge a little bit less. This is what makes greatness in living.



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Aiming for the Top

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Warm-up
• The Happy Jack – 4 IC 4 rounds
• Mountain Man Pooper 20 – IC
• Hairy Rocketts 20 – IC
• Moroccan Night Club 40 – IC
• Low Lateral Skater – 10 IC

The Thang:
Mosey around the block stop on grass opposite of the church
• The Pump Jack – partner up one partner does 5 merkins the other holds plank switch and complete until failure, then walking lunge around group until the final group fails.
• Heels to Heaven – 25IC
• Flutter Kicks – 25 IC
Mosey to AO
• The Sketch – 10 IC
• Rockett Dips – 50 OYO
• Squat Walk Rocketts parking line to parking line
• Toy soldier set 50, 25, 15
3rd F: Aiming for the Top
Chairman Lap
• Diamond Merkins – 10 IC
• Iron Mike – 10 IC
• The American Hammer – 30 IC
• Number-rama
• Name-a-rama
• COT


Message: Excerpt from Bob Richards A Heart of a Champion book
Aiming for the Top

Why do they keep aiming for the top, taxing their bodies, minds and spirits to the ultimate? Why do men try to accomplish the impossible, risking life and limb itself in order to attain peaks? Man is endowed with an instinctive impulse to get to the top. Many people tell me that the only reason businessmen work is for money. I don’t believe it. I think many of them are trying to accomplish something tremendous with their lives. The scientific mind keeps reaching out, grasping for new ideas in a continuing search for new truths. Deep in the heart of every person are great goals that he wants to accomplish. In some people it is a burning desire, an obsession. Man cannot be content, no matter how high he has gone he wants to go higher, no matter how much distance he has traveled he wants to go longer, no matter how fast he has gone he wants to go faster.

Qualities to reach the top
Self-control
Most of the great champions in the world learn to hold their emotions in check; they have a certain amount of emotional stability. At least 50% of success depends on the mind; what you think, your goals, your faith, your determination, and the creative imagination of your mind.

Every problem that man has could be solved if only man would think. You’ve got to aim for the top. Many people limit themselves by the failure to comprehend what they could really do. They had a little goal they wanted to accomplish, but it wasn’t really big enough to challenge them, nor great enough to pull out the deepest within them. You never know what potential you’ve got within you until you reach out for the highest.

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A Heart of a Champion

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Warm-up

  • SSH – 20 IC
  • Mountain Man Poopers 15 IC
  • Hairy Rockets 20 IC

The Thang:

Mosey to grassy area in front of doctors office

  • Moroccan Night Club 40 IC
  • Cherry Picker 15 IC
  • Flutter Kicks 30 IC

Mosey to HOB entrance

  • Imperial Squat Walker 20 IC
  • Merkins 15 IC
  • Zombie Crunch 15 each direction OYO

Mosey to Rogers Signs

  • Iron Mike 10 IC
  • Diamond Merkins 15 IC
  • The Outlaw 10 each direction OYO
  • The First F3 Message: A Philosophy for Winning

Mosey to fire hydrant jail break to next hydrant

  • Cherkins 25 OYO
  • Big Boys 25 OYO

Wosey to guard railing

  • Plyo Merkins 20 OYO
  • Dips 40 OYO

Mosey to Rogers Signs

  • Twinkle Toes 20 IC

Mosey to HOB

  • The Sketch 12 IC
  • The Second F3 Message: The Heart of a Champion

Mosey to AO

  • Number-rama
  • Name-arama
  • COT

Message: Excerpt from Bob Richards A Heart of a Champion book

A Philosophy for Winning

We all want to win, but what are the characteristics of winning. Number one: you’ve got to have the will to win. It’s a will to win, and not just a wish to win. I know a lot of people who have what I would call a wish to win. They’d like to go to the top. They daydream about the position they’d like to hold in life. They tell you their potential, about the heights they could soar to, or the distances they could run, the times they could perform if they would only get out and train. I think the greatest thing in life is to be able to dream, to have great aspirations, but I think it equally important that you have a will that can turn that dream into a reality.

Second you need to have inspiration. I’ve been amazed to see mediocre athletes, fellows drifting along with great potential but never really realizing their full abilities, suddenly inspired by a great coach, or some great ideal something that will lift them up and they would do the impossible. Inspired people: It’s when the see themselves not as they are but as they can become. It’s when they see themselves, not in terms of their weaknesses and shortcomings; their failures and inadequacies, but in terms of what they can be, when they begin to believe they can be what their vision tells them—-that’s when they’re inspired.

Lastly, take God with you. It’s the greatest ingredient in what I call a winning philosophy. These athletes believe that they have a power greater than their own. Nothing can thwart them, with God they do great and tremendous things.

The Heart of a Champion

Every man or woman needs the heart of a champion. It’s a quality of mind, a mental resolve, an attitude that turns a man or woman beyond the normal and the mediocre to accomplishing great things in all walks of life. The difference between a champion and a mediocre athlete is the difference between one who gives up and one who doesn’t. This is the basic philosophy that has made America great. It’s a philosophy of freedom, of liberty, of the great ideals we cherish. The spirt of America is the spirit of greatness; it’s the heart of a champion.

The champions I’ve seen have had another great quality. They dared to believe the impossible. What is the story behind athletics? It’s the story of young men and women who come along and say, “no matter what others say, I believe the record can be broken.” These young men and women, with faith and courage and vision in their hearts, daring to believe the impossible and training themselves to a peak perfection, have broken every record in the books.

The America system and way of life is perhaps more beautifully expressed in athletics than in any other field of endeavor? All the competitive element, all the drive, all the pressure, all the fire that makes America great is found in our athletic programs. The Bible says: “All things are possible to him who believes”

Life has its hurts, its setbacks, its defeats, its heartaches. No man can meet life in all of its fullness, but he must at one time or another meet hurt and pain and suffering—not only physical but mental pain, spiritual pain, financial pain. The champion is the one who can meet it with a stiff upper lip, with faith in God, and somehow, even with that hurt and pain in his heart, he keeps on going to achieve greatness.  

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Semi “Colon” 2022

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QIC: Semi

Warm-a-Rama

15 seal jacks i/c
15 mountain man pooper i/c
10 hip circles oyo, each way
15 seal wave i/c
15 Windmill i/c

The Thang
Every HIM grabs a coupon

25 blockeys, Chairman lap
50 lunges per leg, Chairman lap
100 curls, Chairman lap
200 lbcs, Chairman lap
100 curls, Chairman lap
50 lunges per leg, Chairman lap
25 burpees, Chairman lap

3rd F
https://oneextraordinarymarriage.com/
6 Pillars of Intimacy

Number-Rama
NAME-A-RAMA
COT

17 HIM showed today; Semi, Chappie, Ruxpin, Woodstock, Chattahoochee, Doubtfire, Fireplex, Trion, Whirlybird, Drago, Blockbuster, Looney Toons, Chauffer, Mr. Mom, Hideous, Chauffeur, Phyfe

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Chilly black jack

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QIC- Chattahoochee

18 PAX braved the chilly weather and posted for a Chattahoochee beatdown at the county seat this morning including a PAX (Roddick) from down range that brought an FNG we named subpar. Whirlybird also brought an FNG we named Whim welcome guys.

WARM UP – 25 SSH, 20 WINDMILLS, 15 SMURFJACKS, 15 MOUNTAIN CLIMBERS 10 ARM CIRCLES FORWARD 19 BACKWARDS.

THE THANG- WE TOOK A NICE FRIENDLY MOSEY TO THE CHURCH PARKING LOT NEXT TO BALL FIELD FOR A LITTLE GA.E OF BLACK JACK. 20 MERKINS ON ONE SIDE.OF PARKING LOT MOSEY TO OTHER SIDE FOR 1 LBC CONTINUED GOING BACK AND FORTH 19/2 18/3 ALWAYS EQUAL 21 UNTIL 1 MERKIN 20 LBCs LAST 5 SETS WERE HAND RELEASE MERKINS. FROM HERE WE TOOK A MOSEY TO STATION 77 STOPPING ON THE WAY FOR A FEW MONKEY HUMPERS ONCE WE ARRIVED AT STA 77.

30 FLUTTER KICKS IC.,

20- 4 COUNT FREDDIES IC,

A ROUND OF CAPT. THOR

FOLLOWED BY DAN TAYLOR 1 SQUAT 4 LUNGES UP TO 5/20

FINISH WITH A SHORT MOSEY BACK TO THE CIRCLE TO FINISH UP WITH

NAME-O-RAMA,

NUMBER-RAMA

and COT

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Tabada-Something Different

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Tabada

QIC: Semi

Warm-a-Rama
18 seal jacks i/c
18 seal waves i/c
10 hip circles oyo, each way
30 moroccan night club i/c
10 mountain man pooper i/c
18 Windmill i/c

The Thang
Mosey to field next to Presbyterian church

Tabata, using small coupons
8 rounds of 6 excercises
Curls – palms up, hammer
Flys (shoulders on large coupon) – palms up, palms in
Squats – 6″, wide
Bench press (shoulders on large coupon) – elbows in, palms together
Holding chair chest squeeze – extended, close
Abs – gas pumpers, lbcs 

chairman lap around church

3rd F
Leadership Ignited • Devotional
https://bible.com/reading-plans/16538/day/1?segment=0

Mosey back to circle

Number Rama
NAME-A-RAMA
COT

16 HIM showed today: Semi, Fireplex, Chattahoochee, Doubtfire, Pusher, Bubba, TRex, Mr. Mom, Ruxpin, Quarto, Cinco, Doodle, Flycatcher, Whirlybird, FNG(IKEA), FNG(By-u)

https://photos.app.goo.gl/1z62ctQVDx1EXnpHA

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November’s Finale with, Um…Rucks!

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DATE: 11/30/21

QIC: Chappie

The last day of November brought a nice chill that needed to be worked off with some heat. 18 PAX won that first battle and posted. including FNG Fudd. (There were some “no questions asked” nicknames being thrown around so we settled on the more innocent “Fudd” instead.) Welcome to F3 brother!

We started the day with an excellent VQ Warm-O-Rama by Sherlock. It went something like this:

WARM-O-RAMA:

  • SSH – 20 IC
  • Squats – 20 IC
  • Spidey Reaches – 10 each side OYO
  • Cherry Pickers – 20 IC

At this point YHC took over the Q, and here’s how it went down…

THE THANG:

First, some more warm-up:

  • Partner Leg Throws – 18 each PAX
  • Partner Ruck Pass – 10 each PAX (partners interlock heals in Sit-Up position, pass ruck, do American Hammer w/ruck, then all the way back w/ruck overhead, then Sit-Up passing ruck to partner. Rinse & repeat til each PAX completes 10 reps)

Now…the Thang: Everyone grab a ruck (for those without, grab cindy)

2 Sets:

  • 10 Walking Ruck Lunges (Ruck OH)
  • 10 Plank Pull Throughs
  • 10 OH Press
  • (Rinse & Repeat 2x)

Mosey the short block: Prison Break to Willow St., Mosey to Union St., Prison Break back to the AO. Gassed! 10-count by TRex and another followed by Semi. Whew!

F3 3rdF shared at the break (See below)

2 Sets:

  • 10 Ruck Squats
  • 10 Ruck Merkins
  • 10 Ruck high Pulls
  • (Rinse & Repeat 2x)

Ruck Suitcase Carry around the short block, switching as necessary, back to the AO.

Time expired, time for the COT. Good work by everybody. TRex committed to posting at every workout this week, have at it brother. Who else is in?

COT:

  • Number-Rama: 18 very cool PAX
  • Name-O-Rama
  • Naming of FNG: Welcome again to Fudd! (Still, your Hospital Name, Blayze, has to be one of the coolest out there!)
  • Announcements: YHC invited PAX to consider joining the protest Saturday at Beebe Hospital, protesting the vax mandate being forced upon all healthcare workers by Dec 24th (or they will be terminated. Those we were gathering to pray for and calling heroes for sacrificially fulfilling their duties in 2020, now need our support as they are being made into villains. Let’s show up Saturday at Beebe, from 9-11am, and demonstrate our support for them.
  • Prayers: Safe travels for Sherlock on his hog hunt; for Woodstock helping to clean out a perished friend’s home, etc.; for Quattro, facing some business/family decisions this week; for YHC traveling to Frederick for an executive committee meeting (self-retracted as of this writing) and for YHC’s sister, Tonia, facing devastating, life-altering surgery. Others…the Lord knows and never forgets. Finally, prayers that all PAX would be mindful this Christmas that the birth of Jesus Christ tells us that God desires that we have a relationship with Him–it’s NOT about religion, but relationship. We know this because He came to common man, not kings. (Again, see 3rdF below.)

Humbled and excited to Q, aye!

Chappie, out!

SHEPHERDS & FISHERMEN

This past Sunday was the first Sunday of Advent—I love this season because in it we recall and celebrate the Birth of Christ (Coming/Advent). It was foretold by the OT prophets 900, 700, 500 years before it happened. I love this time of year also because it reminds me of the only 2 times a year we went to church when I was a kid (Easter & Christmas). I remember the ambiance of the Christmas Eve candle light service at First Moravian Church in my hometown like it was yesterday.

In the four verses of great Christmas hymn Angels We Have Heard On High, we sing of the angels visiting lowly shepherds and the shepherds’ response.

Here’s what I think is one of the most incredible things about God: He wants us to know Him through relationship, not religion. This is evident in the song, but it was evident first in the Scriptures.

“The angels coming to men who worked menial [lowly] jobs in the fields and informing THEM of the birth of the Son of God symbolizes that Christ came for all people, rich or poor, humble or powerful. The angels’ words as recorded in Luke 2, “Fear not: For behold, I bring you good tidings of great joy, which shall be to all people,” paired with Jesus’ own parables concerning shepherds and their flocks, symbolizes that it would be the common man and not kings or religious leaders who would first carry the story of Jesus’ life to the masses.”

It has been the Called man, not the Cleric, and really always has been, who has spread the message of Jesus Christ’s birth, life, death, and resurrection. Think of who it was to whom Jesus first said “follow Me“: Was it not to Fishermen? Common men? As you hear and sing this song for Christmas, keep this one thing in mind: It is the common man, not kings who carry the story of Jesus’ life. For you and I to be HIM, the story of Jesus in our own lives, OUR own transformation by trusting in Jesus Christ, must not only be heard but it must be seen, especially by our children (not to mention those around us). When mom tells the story, the kids will be more prone to go to church and become followers of Christ. But when we as dads—common men, not kings—tell the story of Jesus Christ, the statistics make a significant leap, they actually go through the roof! I.e. When you and I share this story of the incredible, special relationship available between God and man with our own children, we—common men—are acting/behaving like HIM.

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Something different

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QIC: Semi

Warm-a-Rama
15 seal jacks i/c
15 seal waves i/c
10 hip circles oyo, each way
30 moroccan night club i/c
10 mountain man pooper i/c

The Thang

Tabata, using small coupons
6 rounds of 6 excercises
Curls – palms up, hammer, palms down
Flys (shoulders on large coupon) – palms up, palms in, palms down
Bench press (shoulders on large coupon) – elbows in, palms together, wide
Clean and press move – palms down, palms in
Holding chair chest squeeze – extended, close
Abs – i/c, 4 count Freddie, gas pumpers, lbcs

3rd F

Prayer: Productive men

Dear Lord,

Thank you for how your word changes us if we let it. I pray that we would love your word to the deepest parts of our being. Lord, make us into productive men. Not only for our homes and at work but also for your kingdom. Productive in our learning and understanding. productive in our growth in our marriages. Productive in our careers. Take away any laziness that is in us and give us energy to move forward. I pray that we would produce a crop of good fruit in our lives, fruit that would please you

In Jesus’ name, amen!

Mosey to light pole at end of back drive. Chappie run (water in mouth) around block. Wait for six. 15 blockeys with water if completed block with water. 10 blockeys with water if you did not.

Number Rama
NAME-A-RAMA
COT

10 HIM showed today: Chappie, Quarto, Ruxpin, Woodstock, Struedel, Semi, Chauffer, Blockbuster, Mowdaboat, Wildwing

https://photos.app.goo.gl/YiCxJ5BBPQpQKWar7

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