Inching Our Way Through the ER
June 6, 2018
Burn Baby Burn!
June 6, 2018

  • When: 06/06/2018
  • Q: Groupie
  • Pax: Stars, Hot Lips, Bulldog, Groupie

It was a rare cool summer morning, but 4 Pax worked up a good sweat at Union Depot! I pulled out a pre-FiA workout notebook and this one was titled “Random Workout I Wrote Down on a Sticky Note.”

Warm Up: 10 Imperial Walkers, 10 Windmills, 10 forward arm circles, 10 backward arm circles, 5 arm hugs

Alternate sets of Tabata and Strength exercises. For Tabata, do 20 seconds of maximum effort with 10 seconds of rest. For Strength, do 30 seconds of each exercise with 5 seconds for transition in between. Do strength exercises focusing on form and control. Repeat each set 4 times. Between each set, take a short water/recovery break-about a minute.

Tabata: 20 seconds burpees, 10 seconds rest, 20 seconds jumping jacks, 10 seconds rest x4

1 minute recovery

Strength: 30 seconds push-ups, 5 seconds transition, 30 seconds walking lunges x4

1 minute recovery

Tabata: 20 seconds high knees, 10 seconds rest, 20 seconds side-side leaps, 10 seconds rest x4

1 minute recovery

Strength: 30 seconds upright rows, 5 second transition, 30 seconds squat with shoulder press x4

1 minute recovery

Tabata: 20 seconds jump squat, 10 seconds rest, 20 seconds mountain climbers, 10 seconds rest x4

1 minute recovery

Strength: 30 seconds reverse lunges, 5 seconds transition, 30 seconds plank x4

1 minute recovery

We had a few minutes left, so we did a couple skill ladder drills:

One foot in each square, run about 10 yards, jog back to start, repeat and lead with opposite foot. Each person ran through 4 times.

In-in-out-out, run about 10 yards, jog back to start, repeat and start with opposite foot. Each person ran through twice.

Devotion:

“Pay careful attention to your own work, for then you will get the satisfaction of a job well done, and you won’t need to compare yourself to anyone else. (NLT) Galations 6:4

This verse can apply not only to our work, but also the other areas of our lives that we compare. Comparison is a trap of pride we often willingly walk into because we take our eyes off of Christ and focus on ourselves. When we look at other people’s work,home, belongings, or bodies it keeps us from experiencing happiness with the gifts God gave us. Done let comparison rob you of the joy of God’s blessings. If you find yourself constantly comparing, refocus your thoughts on the positives of what you have.

(From the Daily Bible Devotion app, “The Satisfaction” 06/05/2018 p.m. devotion

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