F3 @Marriot N.Myrtle Beach @0600
Temp: 61 degrees
Today is the 17th Day. PAX from Asheville and Hickory came together for a Beach workout, and MUCH better than Shawn T’s Beachbody videos! That’s all I am going to say.
We invited 3 guys, and 1 FNG showed up! (Although I had names of Binomial & Handsy picked out for the two who didn’t show, our friend from Newton got the name Zelda, from here and forever henceforth!).
Bottom line, Those that showed up, got Better, Aye!
Disclaimer/Warm-up at Pool:
SSH 17x IC
Hillbillies 17x IC
Humpies 17x IC
Incline Merkins 17x IC
Russian Dips (alt leg up) 17x IC
Mosey to Beach:
-Side-straddle Burpee Stations
17 Burpees; run 100yds, 10 SSH
Run back to start, REPEAT
10 Burpees; run 100yds, 17 SSH
-Agassi’s: suicides (why? cause Agassi has had many comebacks, Aye!)
10yds, back to start / 20yds, back to start / 30yds, back to start / drop, Plank.
Mosey to Pool Area:
Moroccan Arms 17x IC
Arm Circles (fwd&rev) 17x IC
Decline Merkins 17x OYO
Box Jumps/StepUps 10x OYO
Mosey to Parking Deck:
Crunchy Frogs
Protractors (angles:45/10/90/20/80/50)
Pattiecakes (with a PAX partner)
ER Junior (Run the parking deck Stairwell to the top of the parking Deck)
At Top of Parking Deck:
-On your six:
Low Country Crabs 17x IC
Kaitlyn Jenners 17x IC
Russian Twists 17x IC
-Grab a wall:
FIGHT CLUB (same exercises as Ali’s/ Frazier’s/Norton’s) 17x OYO/ea
Hold the WALL SIT Position, RxR 4x!!
Itsy-Bitsy Spiders 10x IC
Australian Mtn’Climbers x17 IC
Mountain Climbers 17x
Mosey down parking deck:
Back to front of Hotel (on grass)
-Blimps OYO (run lap in front of quad, tell strangers to bring their green hat!)
7 burpees / 7 lunge each leg / 7 imperial storm troopers / 7 merkins / 7 peter parkers / 7 slow squats.
Mosey to Hotel Lobby:
On Your six:
Flutter Kicks 17x IC
Freddie Mercuries 17x IC
PAX CHOICE:
Double-Check = Boxcutters
Bogey = Dying Cockroaches
Name’o’rama & COT
Reflection:
John 4:46-54
“So HE came again to Cana in Galilee, where HE had made the water wine. And at Capernaum there was an official whose son was ill. When this man heard that Jesus had come from Judea to Galilee, he went to HIM and asked HIM to come down and heal his son, for he was at the point of death. So Jesus said to him, “Unless you see signs and wonders you will not believe.” The official said to HIM, “Sir, come down before my child dies.” Jesus said to him, “Go; your son will live.” The man believed the word that Jesus spoke to him and went on his way. As he was going down, his servants met him and told him that his son was recovering. So he asked them the hour when he began to get better, and they said to him, “Yesterday at the seventh hour the fever left him.” The father knew that was the hour when Jesus had said to him, “Your son will live.” And he himself believed, and all his household. This was now the second sign that Jesus did when he had come from Judea to Galilee.”
I love this.
First, this dude is an official, coming probably as a last resort to ask this “religious miracle worker” to “hopefully” help his dying son. (What a tough spot to be in!).
Second, Jesus provides a command “Go” with the promise “your son WILL LIVE”. Thus, the official believes him.
Third, this first time the official believes, he believes with his HEAD. He KNEW Jesus was capable to heal because of the signs & wonders being rumored about him, which is why Jesus PROPHESIED and said that HE Knew that this official would not believe unless he saw the signs and wonders.
But this is the cool part: the official leaves, doesn’t go home (probably too distraught at what his son was going through), THEN, his servants “met him” (or found him) and shared that his son was healed. BAM! This official believes AGAIN! But this time, he has a HEART change!
Point: Often, we Know with Our Head what is True; but not until we Believe with Our Heart does the Truth change us.
Announcements & Prayer Requests
#Kleenex
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