Arrived at the AO early to setup the props and noticed some logs laying on the side. They may be relocated some time in the near future.
This workout is brought to you by Sesame Street and the letter Q! Today we will learn the F3 Alphabet, Flame style.
Mosey ~1/4 mile to the location of the 1st pain station at a pavilion. Here the F3 Alphabet was revealed to the PAX, groans ensued.
Round 1. All PAX participated by completing 5 reps of each letter together.
American Hammers
Burpees
Carolina Dry Docks
Derkins
E2Ks
Fiddler Crabs
Gorilla Humpers
Hurpees
Irkins
Jumping Spiders
Knerkins
LBCs
Merkins
Nolan Ryans
Outlaws
Plank Jacks
Q’s Choice – PAX assigned a letter
Ranger Merkins
Seal Jacks
Thigh Master
Underdog
Van Goghda
Werkins
X-Factor
Your Choice – PAX chooses an exercise
Zombie Walk
Round 2
Each PAX was instructed to spell their own F3 name. From the exercise billboard run ~1/8 mile to the park, complete the 1st letter, run back to the billboard and plank for the six, repeato until completo. Each PAX must also complete a Q and a Y. If you run out of letters spell your Ms name.
Rules:
1. You must do one letter at a time.
2. You can take the path to the park or cut across if you choose.
3. All exercises must be completed at the park.
4. Each exercise was demonstrated so if you need instruction it cost 1 Burpee.
5. You can have another PAX retrieve your next exercise if …
a. You hold a plank until they return.
b. Both PAX must complete both exercises before moving on.
6. If you know the secret word of the day that was posted on Slack you can bypass the Q’s Choice by whispering it to the Q.
At 7:25 we called round 2 and did an Indian Run back to the Shovel Flag.
Word of the day – Guilt
Do you believe you must do something to earn God’s favor?
Do you wallow in feelings of guilt?
Do you know that gets you no where?
Paul, who was “sorrowful, yet always rejoicing,” understood this.
When we relate to God out of a guilty conscience, we try to earn our worth by being severely critical of ourselves. Rather than relying on God’s mercy, we struggle to show God how good we are. A sense of inadequacy drives us to prove that we are deserving of God’s forgiveness.
But you’ll only experience God’s forgiveness when you quit trying to earn it. When Martin Luther came across Romans 1:17, “the righteous will live by faith,” he saw the futility of all his good works. For the first time, he recognized the futility of trying to earn God’s acceptance, and he rested in the gift of God’s amazing grace. His decision to base his life on faith changed his life and revolutionized the church.
The same kind of faith will revolutionize your heart and help you win the battle.
If you sincerely ask God for forgiveness, you can be confident you are forgiven. “If we confess our sins,” scripture tells us, “he is faithful and just to forgive us our sins” (1 John 1:9).
COT:
Announcements: Special workout on July 4th to celebrate the birth of the greatest nation to ever exist. Uptown Girl will reinvigorate the trusty old 1776 workout as a Happy Birthday to America.
When: July 4th at 07:00 AM
Where: Macungie Memorial Park
How: DON’T FARTSACK
Who: ALL PAX and any guest they bring
New Wednesday evening AO coming soon. Workout and Word will start soon and details should be out this week. This replaces the study at Flame’s on Wednesday evenings.
FNG!! Seinfeld brought an FNG to the fun. Welcome to the PAX Dexter, look forward to seeing you again soon.
Prayer List: Uptown Girl pregnancy, Drop Box, Agassi, Neon’s Calf.
Coffeeteria
LIVE THIRD BROTHERS!