AMRAP Arms, Abs, and Butts

DISCLAIMER

PRAYER

COP

• No warmup. Just instructions.

THE THANG
After tearing something in my knee at a church softball game the week before, I decided to Q a stationary workout via the Seconds iPhone app, and a 57 minute circuit of 1 minute arm, ab, and butt AMRAPs with a 20 second break in between. Work was as follows.

• Block Curls
• Big Boy Sit Ups
• Shoulders Down Pickle Pounders

(Fist bump someone.)

• Merkins
• Plank
• Plank More
• Plank More
• Flutter Kicks

(Chest bump someone and say, “Boom!” when you do it.)

• Shoulder Pretzels
• Boat/Canoe
• Nirvana Baby (lay on your stomach and lift your hands and feet as high as possible)

(High five someone and say, “Looking good!”)

• Overhead Block Presses
• Dying Cockroach
• Squats

(Fist bump someone, but not the same guy as last time.)

• Vertical Block Rows
• Little Baby Crunches
• Seated Side Kicks (Courtesy Of womenshealth.com)

(Do the bump with someone. Yes, the dance move from the 70s.)

• Alternating Block Merkins
• American Hammers
• Floor Jacks

(Double fist bump someone.)

• Shoulder Pretzels
• Little Baby Crunches
• Crawling Foot Flag (courtesy of womenshealth.com)

(Tell somebody they are a stud.)

• Block Curls
• Big Boy Sit Ups
• Shoulders Down Pickle Pounders

(High five somebody and say, “Ready for some Merkins?”)

• Merkins
• Plank
• Plank More
• Plank More
• Flutter Kicks

(Turn to your neighbor and say, “Stronger, faster, better.”)

• Overhead Block Presses
• Boat/Canoe
• Nirvana Baby

(Turn to your neighbor and say, “Home stretch baby. Push hard.”)

• Shoulder Pretzels
• Dying Cockroach
• Floor Jacks

(Turn to your neighbor and say, “10 minutes to go.”)

• Vertical Block Rows
• Little Baby Crunches
• Seated Side Kicks

(Fist bump the guys to your left and to your right and say, “Almost done!”)

• Alternating Block Merkins
• Boat/Canoe
• Heels To Heaven
• Shoulders Down Pickle Pounders
• Plank
• Keep Planking
• We’re Done.

MARY

• No Mary. We just took a few minutes to pray (see below).

CIRCLE OF TRUST

Count-a-rama with 14.

PRAYER

MOLESKIN

After the work, and before the count, we just sat down, settled our souls a bit, were quiet, and prayed individually and silently.

We prayed for our families, for our jobs, for wisdom, for discipline, and for faith. We confessed sins, and asked for forgiveness, and for help. We confessed our weakness, and asked for strength. We asked for healing of physical, emotional, and spiritual wounds. We preached grace to ourselves, and forgiveness for others, and were grateful for our blessings.

I suspect most of us should be praying like that more often. Perhaps today is a good day to begin?

“The prayers of a righteous man are powerful and effective.” – James 5:16

Postscript:

After this Q, I learned about a series of unrelated but God-ordained connections that allowed several F3 brothers to encourage someone who was struggling at just the right time, in just the right way, to build him up and meet his need.

You guys are studs, and I love to see the way you work hard, love your families, and say yes to the opportunities to lead and serve that God puts in your path.

God is good, and many people have experienced that goodness, in part, because of your faithfulness. Keep up the good work.

ANNOUNCEMENTS

Nothing.