Change

  • Workout Date - 01/02/2016
  • Q In Charge - BOGO
  • The PAX - 12th Man, Fargo, Flow Rider, Francis, Mr. Belding, Partner, BOGO (YHC)
  • AO -

7 PAX chose the rainy gloom over comfort to start the year off with 100% attendance.

YHC had assured everyone of a dry Q under the bleachers. However, the metal bleachers were not quite as waterproof as I had imagined. While we didn’t have to worry about direct rain, everything else was soaked from the runoff.

The theme of the day was “Change,” but more on that later. All you need to know for now is that I built this Q around exercises that I’m not fond of.

Warm-up

  • Smurf Jacks – 30 IC
  • Alternating Shoulder Touches – 20 IC
  • Mountain Climbers – 20 IC
  • Makhtar N’Diayes – 10 IC

The Thang

1:4 – Pull-ups/Sumo Squats

  • Up to 5:20

WMD Crawl

  • 5 Werkins then bear crawl 10 steps with hands set wide.
  • 5 Merkins then bear crawl 10 steps with hands at normal position.
  • 5 Diamond merkins then bear crawl 10 steps with hands set in close.
  • Repeat 3 cycles (40 yards)

1:4 – Pull-ups/Sumo Squats

  • Back down from 5:20

Jameis Winston (Crab Walk)

  • 40 yards

1:4 – Captain Thor (BBSU/American Hammer)

  • Up to 5:20

Lunge Walk

  • 40 yards

1:4 – Captain Thor (BBSU/American Hammer)

  • Back down from 5:20

Burpee Broad Jump

  • 40 yards

Mary

  • Dying Cockroach – 20 IC
  • Freddie Mercury – 20 IC

COT

This time of year we talk a lot about change. We hope that a new year will bring us new results in different areas of our lives. However often times, true lasting change evades us leaving us frustrated and confused.

This morning I shared some things that I have been taught about how to make change/growth in our lives a reality. Here were the high points:

  • Change boils down to decision-making.
  • Most times, our decision-making shifts slowly through the cultivation of discipline.
  • Discipline is developed through painful repetition.
  • Dave Ramsey’s Momentum Theorem.
    • Focused intensity over time multiplied by the God factor equals Momentum (Change/growth).
  • Focused intensity
    • We have to exert effort. Change doesn’t happen on accident.
    • Goals focus our intensity.
  • Over time
    • Change and growth will take time. Don’t give up! – Galatians 6:9
    • Micro goals keep us on pace. (I.e. – If you want to save $1000 by the end of the year, save $83.33 each month.)
    • Accountability keeps you moving when things get tough.
      • Iron sharpens iron – Proverbs 27:17
      • Have the humility to share your goals/successes/failures with another man.
  • God factor
    • On our own, we can’t do anything to alter our life for the good.
    • God is capable of anything and he loves us beyond comprehension.
    • We’ve got to start our quest for change and growth by asking God to act on our behalf.
  • Change is possible. Let’s crush 2017!

Announcements

  • Let’s re-engage some of the guys who haven’t been out in a while.

Prayers

  • Fargo’s sick family members (Mandy, Hannah, Brandi).
  • 12th man’s brother Charlie.
  • Al Borland’s little boy Cypress with another respiratory infection.

 

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