FNG-1 is Flip
10 posted for an episode of "Nailed it!"
Weinke on the left, actual picture of workout on the right…
COP
Parking Lot Mosey, ending on the white line
Toy Soldiers up, Butt Kickers back
Arm Circles
Lunge Walk Up, High Knees back
30 Seconds Hot Foot Each side
Calf Stretch
The Thing
Partner Up everyone grabs a block and heads to the practice field
Break into stations Partners do one exercise for 30 seconds, 5 second swap, 30 second exercise, 15 second rotate…..
Station 1 – Partner Block Pass. Partners stand back to back and pass the block twisting right to left, swap left to right.
Station 2 – Partner 1 slings the sledge hammer and hits the 410 lb tire while partner 2 does box jumps on the other side of the tire
Station 3 – Block Sit-ups, Block hop overs
Station 4 – Pull-ups til failure then negatives, Block 'Mericans (2 blocks shoulder width on ground, chest to ground)
Station 5 – Curls, Skull Crusher
Station 6 – Wheel barrow run
Station 7 – Block Squats, KB Swing
Station 8 – Block Row, Block Press
Station 9 – Burpees – More burpees
We went through this "rotation" and "swap" thing a couple of times before the Q tapped out due to mass confusion. On paper looked great…nailed it!…Q fail. It's all good though. Abandoned the wienke and I'll try to remember the rest
Ran with blocks back the corner of the school. Really anywhere without wet grass would have been sufficient.
10IC Block Squats
10IC Crouching Curls
10IC Curbkins Right
10IC Skull Crushers
10IC Curbkins Left
10IC Curls
10IC Bent Row
10IC Upright Row
10 IC Shoulder Press
6MOM
Keep the legs as straight as possible through each exercise. Flexing the foot helps…
25 IC LBC
10 IC Dr. W
10 IC FM
10 IC Flow Flutter
30 Second American Hammer
Reflection
Judgment Day – Not Terminator 2, the movie, but what happens on Judgment Day? There are 2 judgements and if you are interested in the much longer discussion I'll provide a link for our recent series on "The End". The punishment for Sin is death. And Christ died for our Sin. Well as long as we accept Him he died for your Sin. Have you ever wondered why Jesus said as some of his last words "My God why have you forsaken me?" I was always confused by this. Explained this past Sunday…He took on the worlds Sin and knew at that moment what it meant to be separated from God. He could have tapped out and said that he wasn't dying for the Sin of the world.
Revelation 20:11-15 The Judgment of the Dead (Non-believers)
11 Then I saw a great white throne and him who was seated on it. The earth and the heavens fled from his presence, and there was no place for them. 12 And I saw the dead, great and small, standing before the throne, and books were opened. Another book was opened, which is the book of life. The dead were judged according to what they had done as recorded in the books. 13 The sea gave up the dead that were in it, and death and Hades gave up the dead that were in them, and each person was judged according to what they had done. 14 Then death and Hades were thrown into the lake of fire. The lake of fire is the second death.15 Anyone whose name was not found written in the book of life was thrown into the lake of fire.
1 Corinthians 3:11-15 New International Version (NIV)
11 For no one can lay any foundation other than the one already laid, which is Jesus Christ. 12 If anyone builds on this foundation using gold, silver, costly stones, wood, hay or straw, 13 their work will be shown for what it is, because the Day will bring it to light. It will be revealed with fire, and the fire will test the quality of each person’s work. 14 If what has been built survives, the builder will receive a reward. 15 If it is burned up, the builder will suffer loss but yet will be saved—even though only as one escaping through the flames.