It was honor for me to Q for SoCal. I always enjoy working out with my GF brothers. In fact, working outside my A/O gives me a chance to meet more F3 brothers. It was a low turnout but I greatly appreciate the four that showed up for the beat down of those dang ol’ Merkins.
WARMUPS
- Smurf Jacks ICX15
- High Knees ICX15
- Plank Jacks ICX15
- Plank Dips ICX15
- Little Arm Circles ICX15 (Reverse)
Mosey to Video Store
- Line Jump ICX45
- Merkin Wipes ICX10
- Prisoner Squats ICX15
- Split Jacks ICX15
- Triceps Dips Leg Extension ICX15
Mosey to Post Office
- Wave of Merkins (Circle up, get into plank position, first person does one merkin, then the next person to the right does a merkin, until you get back to the first person who then performs 2 merkins, repeat all the way up to 10 and back down. Stay in plank position the entire time.)
Mosey to A/O
- Calf Raises ICX25
- Mohammad Ali ICX15
- Joe Fraisers ICX15
- Overhead Press ICX15
Mosey to Radio Shack
- Slugger DMC ( Run a lap around parking lot. After the first lap, do 20 Diamond Merkins (D); after the second lap, do 20 Merkins (M); after the third lap do 20 Carolina Dry Docks (C) to complete a round. Rinse and Repeat as desired.)
Mosey to A/O for Mary
American Hammers ICX15
Wezzy Jefferson ICX15
LBC’s ICX15
RBC’s ICX15
WOD: Matthew 5:13-16
“You are the salt of the earth; but if the salt loses its flavor, how shall it be seasoned? It is then good for nothing but to be thrown out and trampled underfoot by men. 14 “You are the light of the world. A city that is set on a hill can
not be hidden. 15 Nor do they light a lamp and put it under a basket, but on a lampstand, and it gives light to all who are in the house. 16 Let your light so shine before men, that they may see your good works and glorify your Father in heaven
We all shine a light and that light symbolizes God’s love. We all possess the power in helping others shine their light for the good of mankind. Our light can shine on the truth that the darkness tries to hide. Everywhere we go, we are surrounded by people. People who were created by God. People made with a purpose. People made in the image of our Heavenly Father. Yet most of them don’t know Jesus. We walk through life with this wonderful gift of Salvation, but do we share it with those around us? The church has lost its influence because Christians have neglected their call. Their call to be salt and their call to be light. And since we, have neglected to be what God has called us to be, the world has decided to ignore us or in some cases hate us. But when Christians decide to be salt and light, to point the way to the saving grace of Jesus the world will pay close attention. Let me say it simply: when we are salt, when we are light, the world will see and the world will listen.