Warm Up:

-Get down into Micro (Mike Rowe) plank (low plank) and hold while doing 5 Core Principals and Q explains what the next 45 minutes will entail:

I Q’d this workout back in September and had a lot of fun doing it. Mike Rowe, famous for the show Dirty Jobs, wrote a Pledge, as a part of his Mike Rowe Works Foundation, that gives out work ethic scholarships to people looking to pursue the skilled trades. Because we are F3, I decided to add a little 3rd F spin and add a bible verse to go along with each pledge.

– S.W.E.A.T. Pledge (Skill & Work Ethic Aren’t Taboo)

Pledge 1: I believe that I have won the greatest lottery of all time. I am alive. I walk the Earth. I live in America. Above all things, I am grateful.

1 Peter 2:9: But you are not like that, for you are a chosen people. You are royal priests, a holy nation, God’s very own possession. As a result, you can show others the goodness of God, for he called you out of the darkness into his wonderful light.

Ephesians 2:10: For we are God’s Masterpiece. He has created us anew in Christ Jesus, so we can do the good things he planned for us long ago.

–stand for the Pledge of Allegiance & Prayer over workout

-Micro Arm Circles (x18 IC)

-Micro Circle Arms (x18 IC)

-Smurf Jacks (Micro SSH) (x18 SC)

-Mike Tyson (x7 IC) (18+18+18+7=61 – Mike Rowe’s age. Also, 18 because his birthday is March 18th)

The Thang:

Rifle Carry coupons to Pavilion – Line up in a circle

-Plank while Q reads pledge & bible verse:

Pledge 2: I believe that I am entitled to life, liberty and the pursuit of happiness. Nothing more. I also understand that “happiness” and the “pursuit of happiness” are not the same thing.

Psalm 37:4: Take delight in the Lord, and he will give you the desires of your heart.

-Happy Jacks (x5 SSH IC, x2 jump squats – Repeat 5 times)

-Plank

Pledge 3: I believe there is no such things as a “bad job.” I believe that all jobs are opportunities, and it’s up to me to make the best of them.

Colossians 3:23: Work willingly at whatever you do, as though you were working for the Lord rather than for people.

-Block Curls (x15 IC)

-Block Row’s (x15 IC)

-Plank

Pledge 4: I do not “follow my passion.” I bring it with me. I believe that any job can be done with passion and enthusiasm.

James 4:5-6: The Scriptures say that God is passionate that the spirit he has placed within us should be faithful to him. And he gives grace generously. As the Scriptures say, “God opposes the proud, but gives grace to the humble.”

-Follow the leader Indian Run around field – PAX in lead position chooses and leads 3 reps of 1 exercise

(Burpee, Merkins, WWII’s, WWIII’s w/ out block, SSH, etc.) Rest of PAX follow

-Mosey to Inner Den

-Plank

Pledge 5: I deplore debt, and do all I can to avoid it. I would rather live in a tent and eat beans than borrow money to pay for a lifestyle I can’t afford.

Romans 13:8: Owe nothing to anyone—except for your obligation to love one another. If you love your neighbor, you will fulfill the requirements of God’s law.

-Mexican Jumping Beans (x5 OYO)

-Sprint to pavilion

-Plank

Pledge 6: I believe that my safety is my responsibility. I understand that being in "compliance" does not necessarily mean I'm out of danger.

Psalm 91:1-2: Those who live in the shelter of the Most High will find rest in the shadow of the Almighty. This I declare about the Lord: He alone is my refuge, my place of safety; he is my God, and I trust him.

-Step Ups w/ Blocks (x10 SC, switch legs, x10 SC)

-Calf Raises w/ block (x20 IC)

-Plank

Pledge 7: I believe the best way to distinguish myself at work is to show up early, stay late, and cheerfully volunteer for every crappy task there is.

Proverbs 15:30-31: A cheerful look brings joy to the heart; good news makes for good health. If you listen to constructive criticism, you will be at home among the wise.

-Someone volunteer to lead an exercise…choose the exercise and lead it (In the interest of time, and since most PAX led an exercise during the Indian Run, we skipped this part)

-Plank

Pledge 8: I believe the most annoying sounds in the world are whining and complaining. I will never make them. If I am unhappy in my work, I will either find a new job, or find a way to be happy.

Philippians 2:13-15: For God is working in you, giving you the desire and the power to do what pleases him. Do everything without complaining and arguing, so that no one can criticize you. Live clean, innocent lives as children of God, shining like bright lights in a world full of crooked and perverse people.

-Burpees (x10 OYO)

-Plank

Pledge 9: I believe that my education is my responsibility, and absolutely critical to my success. I am resolved to learn as much as I can from whatever source is available to me. I will never stop learning, and understand that library cards are free.

Proverbs 16:16: How much better to get wisdom than gold, and good judgment than silver!

-Mosey from Pavilion to church parking lot, to library parking lot, run up stairs, touch library door, mosey to 3rd baseline of baseball field

-Plank

Pledge 10: I believe that I am a product of my choices – not my circumstances. I will never blame anyone for my shortcomings or the challenges I face. And I will never accept the credit for something I didn’t do.

2 Peter 3:14: And so, dear friends, while you are waiting for these things to happen, make every effort to be found living peaceful lives that are pure and blameless in his sight.

Pledge 11: I understand the world is not fair, and I’m OK with that. I do not resent the success of others.

Job 5:2: Surely resentment destroys the fool, and jealousy kills the simple.

(Mike Rowe is famous for the show Dirty Jobs, of which there were 187 episodes total. 10 total seasons. Season 7 was all in Australia)

-Partner Up:

PAX 1 – Merkins (AMRAP)

PAX 2 – Sprint to 2nd base, Australian Snow Angels (x7 SC) & LBC (x3 SC), sprint back, pick up Merkins where your partner left off (as a team, complete 187 Merkins total)

Mosey to Pavilion and grab blocks…Rifle Carry blocks to parking lot

Line up in circle at flag

-Plank

Pledge 12: I believe that all people are created equal. I also believe that all people make choices. Some choose to be lazy. Some choose to sleep in. I choose to work my butt off.

Romans 12:11: Never be lazy, but work hard and serve the Lord enthusiastically.

COT:

Praise for Hard Code’s uncle and 15 years sobriety this week. Prayers for Rapunzel and Butter Knife’s family, as cold/flu/sickness is running through their families. Prayers for my M and Eagle’s M. I forgot to mention during COT about Meatball and the good news he’s had recently on his job, so praises for that!

I’m thankful for the work ethic each and every PAX brings to the group, and I pray that the work ethic each one displays at F3 will be an example and blessing to our families and communities. Genesis tells us how God worked, and wove work into the fabric of creation. Work is what you make it, so I pray that we can find purpose and blessing in our work, and we can be a blessing through our work.

Great to have Tool Time with us this morning from N.C.

Thank you for following my lead this morning!

~Bunyan out