Warm Up:
-Get down into Mike Rowe plank (low plank) – S.W.E.A.T. Pledge (Skill & Work Ethic Aren’t Taboo)
-5 Core Principals. I haven’t posted at Rapho, but I’ve been meaning to. So I figured I can force myself to go to Rapho by picking up a Q!
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)
-Macro Circle Arms (x18 IC)
-Smurf Jacks (or 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 block to big flag at end of parking lot
-Plank
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 (x20 IC)
-Block Rowe’s (x15 IC)
-Goblet Squats (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 baseball field – PAX in lead position does 5 reps of 1 exercise. Rest of PAX follow:
-Bunyan: Flutter Kicks (x5 IC)
-One Shot: Air Squats (x5 IC)
-Turnpike: WWII’s (x5 IC)
-Tinker: SSH (x5 IC)
-Big Blue: Carolina Dry Docks (x5 IC)
-Baymax: Merkins (x5 IC)
-Sunspot: Monkey Humpers (x5 IC)
-Mosey to Playground
-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 (x10 OYO) (Perform squat, jump to pull up)
-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.
-“Safely” NUR back to blocks, move to picnic tables
-Step-Ups w/ Blocks (x10 IC, switch legs, x10 IC)
-Calf Raises on Bench 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 “cheerfully” volunteer to lead an exercise!
-Turnpike: Cheerfully volunteered to lead LBC (x25 IC)
-Big Blue: Cheerfully volunteered to lead Dips (x25 IC slow, fast, faster)
-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.
-Blockees (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!
-Indian Run to main pavilion by flag, then to other pavilion, then to baseball field
-Tunnel of Love in the dirt til everyone went through 3 times
-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.
-Rifle carry blocks to big electrical box
-Plank
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.
-Partner Up at drainage ditch:
PAX 1 – Merkins (AMRAP)
PAX 2 – Sprint to bottom of ditch, Australian Snow Angels (x7 SC), LBC (x3 SC), sprint back, pick up Merkins where your partner left off (as a team, complete 187 Merkins)
(Dirty Jobs: 187 episodes total. 10 total seasons. Season 7 was all in Australia)
Pick up blocks, rifle carry to flag
Mary;
-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 (Post in the gloom at F3) and work my butt off.
Romans 12:11: Never be lazy, but work hard and serve the Lord enthusiastically.
-Flutter Kicks
-Alphabet Leg Lifts
COT: Praises for Sunspot’s daughter and a successful and safe gymnastics event in, (barf) Ohio! Praises for Turnpike for his quiz bowl team as they look to their even this spring. Prayers for Eagle’s M, and my M, and for all of us as husbands and fathers, to be the leaders of our family’s (especially those of us with teenagers). Prayers and praises for Big Blue and the student that he has been talking with and mentoring. Thankful for great men like him teaching and leading. Sorry I haven’t been to Rapho too much…gotta get back more often! Thanks for allowing me to lead this morning, and for following my lead. Great to see you all in the gloom! Coffeeteria went off-site to Starbucks!
~Bunyan Out