Trifecta

February 10, 2018
6:30 – 7:30a.m.

Disclaimer read by Uptown.
Warm-up exercises included: side straddle hops, abe vagodas, grass pickers, arm circles, huggy bears, and a few stretches for quads, hamstrings, and groin.

Movement#1: Mental exercise: Teams of three appointed a captain who memorized Ecc. 4:12 – “Though one is vulnerable to attack, two can defend themselves, a cord of three strands is not easily broken.”
Physical exercise: 30-30-30, thirty yards jog, thirty yards run, thirty yards sprint; nine times up and down the street in the park.  Mosey to pavilion for second activity.

Movement #2: Mental exercise: 1st mate of each team memorized Ecc 4:10 – “If a man falls down a friend can pick him up, but pity the man who falls and has nobody to pick him up.”
Physical exercise: in teams of three PAX rotated through nine reps of three stations.  First station was arms and chest. PAX used water jugs to press, pull, row, and hold in strength positions.  Second station was arms and abs.  PAX did sets of dips, flutter kicks, Derkins, box cutters, and a few other painful exercises.  Third station was legs / aerobics.  PAX completed sets of step-ups, squats, box jumps, one-legged squats, and other glorious leg exercises.  PAX then jogged to East Shelter for third movement.

Movement #3: Third members of each team memorized 1 Tim. 4:8 – “For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.”  Physical exercise: each team cycled through nine sets of pull-ups, then an ab exercise such as LBCs, WWI sit-ups, or low plank. Then a leg exercise such as step-ups, Russian squats, or Al Gores.

PAX then jogged to shovel flag for NOR, COR, praises, prayer requests, announcements, and BOM.

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