Cardio Kick-Box to Beat the Mid-Week!
January 30, 2017
Strength and Cardio
January 30, 2017

Benchmark Bootcamp

  • When: 01/30/2017
  • Q: Hot Lips
  • Pax: Caboose, Bullseye, Cyclops, Scratch, Soul Food, Graceland, Curveball, Boomerang, Deep Dish, Captain, Bluegrass, Pyro, Huron, Puck, Roadie, Perk, Scoops, Hot Lips

Benchmark is defined as “a standard or point of reference against which things may be compared or assessed”.

There has been much discussion lately about our group all having different starting points but the fact remains that we are all improving by leaps and bounds.  Not one of us is at the same level that we were when we started FiA no matter how long ago that was. I thought it would be a great idea to start recording these improvements so that we have something to look back on and physically see how far we’ve come and have a reference point to help us set new goals.  FiA is all bout getting better together, but our only competition is ourselves.  How many times have we heard “It’s you against you”?  Every single one of us is unique.  Our fitness journey is not like anyone elses. Just like when we start a new diet, we first record our weight and sometimes our measurements to have a baseline so that we can see if our new changes are making a difference.  We get excited when we see the numbers drop even if no one else notices.  I wanted to use that principle and allow everyone to have a written record of our physical fitness ‘starting point’ so-to-speak as well as subsequent tests to use as an encouraging tool to be able to reflect on if/when we go through a valley and start to have negative thoughts as a reminder of what we’ve accomplished and what our bodies are capable of.  I also wanted to have it as a motivator to continue to press on to try to ‘beat’ our prior numbers.  I plan to repeat this same benchmark test quarterly and each FiA to have their own personal written record.

Here’s how it went down:


COLD! WINDY! Did i say COLD???? 30 degrees with the wind chill.

Warm Up:

Run around island and butt kick in your place until everyone is circled up

Big AC forward 15IC

3 Burpees OYO

Big AC backwards 15IC

Lunge with back bend / chest/ abdomen stretch 10IC

Other leg lunge with upper back stretch


The Thang:

Partner up and hand out clipboards and pens

2 min Pushup partner 1. Partner 2 counts. Record. Switch. (count BG PU and modified separately)

Max wall sit. Record.

2 min Sit ups partner 1. Partner 2 holds feet and counts. Record. Switch.

Max tall plank hold. Record.

Mosey to field-Run/jog 1 lap. Record time.

Mosey back up to circle up


January social @ Pink Lotus Yoga tomorrow night at 7:30.

Q school next monday.  Regular bootcamp will also be offered.

Prayer Requests: Scoop’s friend and Perk’s dad


Make Your Spiritual Fitness A Priority
Tracie Miles

“Physical training is good, but training for godliness is much better, promising benefits in this life and in the life to come.” 1 Timothy 4:8 (NLT)

As soon as I open my eyes each day, they are quietly waiting for me on the floor. Royal blue and florescent orange, with bright orange laces. My running shoes sit within arm’s length of where I rise every morning.
I purposely place these shoes beside my bed every night, so I’ll put them on first thing in the morning. If I walk past my colorful shoes and slip on my warm bedroom slippers, get coffee, check my email or get distracted with something else, the chances of a morning workout greatly diminish with each passing minute.
You see, when I put on those running shoes, something happens. It’s as if those shoes hold some motivational power. For some reason, once my feet are ready to go, my body is ready too, and I feel motivated and eager to work out.
One morning as I laced up my shoes, I chuckled at how this one simple habit has helped me stay motivated and consistent in physical exercise. I realized my outward actions fueled an inward motivation to do something that will benefit my health and help me stay physically fit and strong.
I couldn’t help but consider how much more spiritually fit and strong I am when I adhere to spiritual habits in my daily routine as well. If my Bible also stays within arm’s reach of my bed each morning and habitually becomes the first thing I reach for, then spending time with Jesus is kind of like putting on those running shoes. It becomes an outward action that fuels an inner motivation to live a life that pleases God and helps me stay strong in my faith.
The Bible is obviously much more important than an old pair of running shoes.
But Paul understood this comparison when he wrote to a young church pastor, Timothy, to encourage him and give him guidelines for strong spiritual leadership.
Paul had learned the importance of staying spiritually strong and the benefit of developing spiritual habits in his life — like spending time in the Scriptures, prayer and daily worship. He knew this would be good advice to a young man like Timothy who had little experience leading a church. Paul understood the importance of staying spiritually fit, especially in the face of opposition, and he wanted to make sure Timothy understood that as well.
We all know it’s crucial for healthy living to eat nutritious foods and exercise, but today’s verse reminds us it’s even more important we stay spiritually healthy. We benefit from a healthy body during our time on earth, but staying spiritually fit offers benefits now and for eternity.
There are many mornings when I simply don’t feel like exercising, and I bet you can relate. There are days when my to-do list screams, my phone rings continually, or I just feel lazy, tired or unmotivated. So I’ve learned if I don’t intentionally make it a priority and form habits to help purposefully add exercise into my day, I won’t make the time.
We are the only ones who have control over setting priorities in our lives — and if we don’t intentionally make staying spiritually fit and spending time with God of utmost importance, then it won’t happen. And without habitual spiritual nourishment, we will never be spiritually fit and strong.
When we form habits in our spiritual lives that help us stay strong, we’ll have the inner motivation to live out outward actions that glorify God. When hearts and spirits are ready to go, our bodies will be too.
Lord, help me make spending time with You a habit I stick to every day, one that motivates me to live the way Your word trains me. Help me make an intentional commitment to grow spiritually strong and fit so I can be strong in my faith. In Jesus’ Name, Amen.
3 John 1:2, “Dear friend, I hope all is well with you and that you are as healthy in body as you are strong in spirit.” (NLT)
Matthew 4:4b, “ … People do not live by bread alone, but by every word that comes from the mouth of God.” (NLT)
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