No “short circuit” due to rain
December 9, 2017
Foxtrot Pre-Blast 12/10
December 9, 2017

gratifying, gratitude

  • When: 12/09/2017
  • Q: Muse
  • Pax: Muse (Q), H20, Achilles, Fisher, Rocky, Match, Riptide

Advent characters inspired this workout. Joseph had to flee to Egypt with Mary and Jesus, so we worked on legs. Mary & Elizabeth both got pregnant unexpectedly, so we worked on hips. They had to carry those babies afterward, so we worked on arms.

On a cold and rainy morning, we got hot and strong! Most of the time was spent in teams, where Team A does the workout on the left while Team B does the one on the right, and then we switched. Lots of reps = lots of strength!

phase Scripture basis exercise notes
warm-up 1.      running loop around field, “no child left behind” (sometimes called an Indian run)

2.     20 cherry pickers IC

3.     20 windmills IC

4.    5 “good mornings” –>






from f3:

Starting position laying on your back, sit upright at the same time bending your legs and planting your feet then stand upright not using hands for support. Lower back down to a sitting position and extend legs while laying back down to complete one round. Originally called prisoner get ups.


LEGS “Get up, take the child and his mother, and flee to Egypt, and remain there until I tell you; for [King] Herod is about to search for the child, to destroy him” (Matt. 2:13).  


high knees



broad jump, jog back

jumping Janes

wall sit

Al Gore (hold a squat while pretending to hug a tree)



20 mountain-climber push-ups in cadence (jog jog jog 1st push-up, jog jog jog 2nd push-up)

20 leg lifts

20 monkey humpers

20 LEFT step-ups regular

20 RIGHT step-ups regular

HIPS Mary: “How can this be, since I am a virgin?” (Luke 1:34)

Zechariah: “How will I know that this is so? For I am an old man, and my wife is getting on in years” (Luke 1:18).

1. hold butterfly stretch

2. Xs & Os


3. LEFT single-leg hip lifts

(Focus on pushing down with your heel. Keep lifted leg’s toes pointed up.)




4. RIGHT single-leg hip lifts


5. LEFT step-ups rotational

(Start like doing lateral and then face our usual way…and kind of kick up the knee.)





6.RIGHT step-ups rotational



* one source I used was


1.      20 LEFT step-ups lateral

2.     20 RIGHT step-ups lateral

3.     20 LEFT rotational lunges

(Your stable knee faces front while your working knee goes 90° to side.)


4.    20 RIGHT rotational lunges


5.     20 lateral squats

·    double-shoulder width apart
·    hips down and back – not sticking bum out!
·    keep knee over toes (but not too far over!) and weight over bent leg

·    hold for 2-second count

6.     20 plié squats

Instead of sticking butt out and back, you’ll tuck your pelvis under. Push knees wide – don’t let them cave in. Inhale down, exhale up.


ARMS “He has shown strength with his arm; he has scattered the proud in the thoughts of their hearts” (Luke 1:51).



  1. tricep dips
  2. swimmers
  3. Superwomen
1.      20 arm circles forward IC
2.     20 arm circles backward IC
3.     20 Carolina dry-docks
SPELLING [Zechariah] asked for a writing tablet and wrote, “His name is John.” And all of them were amazed (Luke 1:63). We took turns spelling names/phrases with legs in the air (exercises your abs) while the other team did exercises in the right-hand column.

o   ZECHARIAH (Team A)

o   ELIZABETH (Team B)




·      tuck-jumps (Team B)

·      Raggedy-Anns (Team A)


·      skaters (Team B)

·      regular squats (Team A)

8-COUNT BODY BUILDERS “He has told you, O mortal, what is good; and what does the Lord require of you but to do justice, and to love kindness, and to walk humbly with your God?” (Micah 6:8) 8-count body builders – for Micah 6:8 — so we said these words with each new move:

1.      do

2.     justice

3.     love

4.    kindness

5.     walk

6.     humbly

7.     with

8.    God

[Did two total.]

1.      crouch on ground

2.     out to plank position

3.     legs out like plank jack

4.    legs back together in regular plank position

5.     down on push-up

6.     up from push-up

7.     back to crouching on ground

8.    standing again

COOL-DOWN [jog to soccer goal and back]
PRAISE-THE-LORD push-ups And Mary said, “My soul magnifies the Lord, and my spirit rejoices in God my Savior, for he has looked with favor on the lowliness of his servant” (Luke 1:46-48a). 10 seal-clap push-ups – PRAISE-THE-LORD push-ups!

1 push-up, then 1, 2, 3, one

2 push-ups, then 1, 2, 3, one, 1, 2, 3, two

3 push-ups, then 1, 2, 3,  one, 1, 2, 3, two, 1, 2, 3, three



After each set of push-ups, you kneel, clap hands over head, put ’em back to your sides, clap hands over head again, put ’em back to your sides again. Then the clappin’ & slappin’ is the  1, 2, 3, one count part.

After the spelling phase, we did the praise-the-Lord push-ups, ran to the goal post to shake ourselves out, then returned to the picnic shelter for the two 8-count body-builders. (Sorry I printed ’em out of order.)

Beautiful COT as we remembered Rocky, whose grandmother is in the last days of her life and might be seeing Jesus face-to-face today!

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