Brick work out with running.

We did a variant of this.

Warm up.

Get two bricks. All exercises done with bricks. Curls between stations while running.

Station 1.

Bricks on end. 20 merkins. Chest touches bricks.40 squats.

30 Magoos

Station 2.

Two bricks stacked. 20 merkins. Chest touches bricks.

30 iron crosses

Station 3.

Bricks side-by-side.  Chest touches bricks.

30 WWI sit ups.

Station 4.

20 hand release  merkins.

25 side up’s each side.

Station 5.

Bricks side-by-side. 20 Merkens. Chest touches bricks.

20 Reverse flys in cadence

Station 6.

Bricks stacked. 20 merkins.

20 lbcs with bricks in cadence

Station 7.

Bricks on end. 20 Merkins.  Chest to bricks

Devo:

“Some trust in chariots and some in horses, but we trust in the name of the Lord our God.”

‭‭Psalm‬ ‭20:7

Something to remember during election season.
Our savior will not arrive on Air Force One.

Nonetheless, we should all vote , as is our responsibility and privilege.

 

 

10 “brickies”

Mary

https://f3summerville.com/2020/10/09/13474/

Doty park circuit with cinderblocks using the pavilions, gazebo, and playground. Whole body workout. Quality suffering.

Devo:

“It is to one’s honor to avoid strife, but every fool is quick to quarrel.”

‭‭Proverbs‬ ‭20:3

https://f3summerville.com/2020/10/09/13472/

Pyramid of Pain

10 WW I Sit ups 

20 Burpees

30  Curls

40 Kettle Bells

50 Merkins

60 Flutter Kicks

70 Squats

80 LBCs

90 Calf Raises

100s

Then everything again in reverse

Devo:

Character is who we are when no one is looking.

Concept of integrity.

If an I-beam has integrity, it is the same all the way through. The inside is the same as the outside. It is unlikely to break under pressure. The same is true of a man  of integrity.

“The integrity of the upright guides them, but the crookedness of the treacherous destroys them.”

‭‭Proverbs‬ ‭11:3‬ ‭ESV‬‬

“The righteous who walks in his integrity— blessed are his children after him!”

‭‭Proverbs‬ ‭20:7‬ ‭ESV‬‬

Circuit around senior center

Devo:

“Search me, God, and know my heart; test me and know my anxious thoughts. See if there is any offensive way in me, and lead me in the way everlasting.”
‭‭Psalms‬ ‭139:23-24‬ ‭NIV‬‬

Good words for trying times.

https://f3summerville.com/2020/09/09/13304/

Warm up.
Run to fountain by public works.  20 Merkins. 10 step ups each leg from inside fountain.

Run to fountain in Hutchinson Square. 20 iron crosses. 20 declined Merkins in fountain.

Run to firefighter fountain by the bank. 20 mountain climbers. 50 flutter kicks in cadence in fountain.

Run back to AO. 10 blockies.

2.2 total miles run

Mary.

Devo : ““My people have committed two sins: They have forsaken me, the spring of living water, and have dug their own cisterns, broken cisterns that cannot hold water.”
‭‭Jeremiah‬ ‭2:13‬ ‭NIV‬‬

 

Brick work out with running.

The workout today was a variation on the template below.

Warm up.

Get two bricks. All exercises done with bricks. Curls between stations while running.

Station 1.

Bricks on end. 20 merkins. Chest touches bricks.40 squats.

30 Magoos

Station 2.

Two bricks stacked. 20 merkins. Chest touches bricks.

30 iron crosses

Station 3.

Bricks side-by-side.  Chest touches bricks.

30 WWI sit ups.

Station 4.

20 hand release  merkins.

25 side up’s each side.

Station 5.

Bricks side-by-side. 20 Merkens. Chest touches bricks.

20 Reverse flys in cadence

Station 6.

Bricks stacked. 20 merkins.

20 lbcs with bricks in cadence

Station 7.

Bricks on end. 20 Merkins.  Chest to bricks

10 “brickies”

Mary

100s (150).

Devo: from John Piper’s new book,

“Roused to Rely on Christ
What God is doing in the coronavirus is showing us—graphically, painfully—that nothing in this world gives the security and satisfaction that we find in the infinite greatness and worth of Jesus. This global pandemic takes away our freedom of movement, our business activity, and our face-to-face relations. It takes away our security and our comfort. And, in the end, it may take away our lives.”

“The reason God exposes us to such losses is to rouse us to rely on Christ. Or to put it another way, the reason he makes calamity the occasion for offering Christ to the world is that the supreme, all-satisfying greatness of Christ shines more brightly when Christ sustains joy in suffering.”

Excerpt From
Coronavirus and Christ
John Piper

https://f3summerville.com/2020/06/05/12787/

Warm up.

Get blocks.

At speed hump  in front of senior center.15 Merkens on incline. 15 Merkens on flat surface. 15 Merkins on decline.

At  parking area at south west corner.

7s: kettle bell swing/ lunge walk/burpees/backwards run.

At AO: 20 Damn its. 10 step ups on each leg  on nearby short wall.

Near Northside Pavilion:10 seal Jack’s. 10 Burt Reynolds on the right. 25 LB cc. 10 Burt Reynolds on left.

East parking lot: 15 cold 45s, 20 overhead presses, and 10 triceps curls

Grassy area near tennis courts: 100s (200).

Grassy area in front of block storage location.10 blockies.

Devo:

“Let us hold unswervingly to the hope we profess, for he who promised is faithful.

Not giving up meeting together, as some are in the habit of doing, but encouraging one another—and all the more as you see the Day approaching.”
‭‭Hebrews‬ ‭10:23, 25‬ ‭NIV‬‬

Be an encourager.

 

Happy 49th Birthday Catapillar!

49 Side straddle hops.

Normal warm up.

7 body builders/run a short lap (x 7) = 49.

24 mountain climbers/bear crawl/ 25 American hammer/crab walk x 2. =49

24 dips/bear crawl/25 step ups each leg /crab walk x 2. =49.

49 Merkins.

Devo:

“Teach us to number our days, that we may gain a heart of wisdom.”

‭‭Psalm‬ ‭90:12‬ ‭

 

 

https://f3summerville.com/2020/03/18/12573/

10 Magoo’s

20 Burpees

30  Curls

40 Kettle Bells

50 Merkins

60 Flutter Kicks

70 Squats

80 LBCs

90 Calf Raises

100s

Then everything again in reverse.

Mary.

GIVE ME SHELTER

Warm up.

Get a block. Go to shelter.

20 Derkins feet on table top / 20 tempo merkins feet on seat/20 fast Merkins

20 step ups  each leg.

20 V ups

10 burpees  5 count.

30 squats with a block.

20 side raises R

20 seal jacks.

20 side raises L.

25 Curls

20 triceps curls

30 kettle bell swings.

20 lawn mowers each side.

40 calf raises with block.

30 iron crosses

20 merkins/20  inclined merkins, hands on table seat/20 inclined tempo merkins, hands on table top.

Devo: “Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.”
‭‭Philippians‬ ‭4:8‬ ‭ESV‬‬

https://f3summerville.com/2020/02/19/12341/