A Balmy 72 degree workout in January

A Balmy 72 degree workout in January

Gumby was 7 strong this morning despite the 20-something temps outside.  When Swiss Miss opened the Eagle’s Nest, Paper Jam an I were expecting indoor temps in the low 30’s but were pleasantly surprised to find that a frozen pipe issue earlier in the week led the cleaning crew to pump up the heat.  It was a balmy 72 degrees in the main room, and we took full advantage of the temps to stretch out areas that are routinely abused during the many boot camps and/or running workouts during the week.  In case you want to catch up at home, we spent our 45 minutes like this:

Disclaimer followed by devotional.

The Main Event

Warm up the core –

• March in place with high, wide knees. Slow, controlled butt kickers
• Lie on back – soles of feet together & knees apart
• Arms up & overhead
• Knees up to 90
•             Flutter with opposite leg @ 90 & arms up
•             Add in arms – opposite arm to outside of leg
• Freddie Mercury with arms wide (twist at waist)
• Flutter with opposite hand reaching to outside of leg
• Windshield Wiper legs
• Table Top to Down Dog to Plank
•             Side plank -> Plank–> Down Dog
• Draw knee in – lift & knee to floor (finish in plank)
• Plank –> Down Dog –> Forward Fold

Yoga Flow to get us into various stetches

• Sun Salutation X 3
• Mountain Pose –> Chair Pose
•             Lean forward, interlock fingers & step back to lunge.  Release hands
• Runners Pose
• Sun Salutation –> Crescent Pose
• Crescent Pose –> Warrior 1
• Sun Salutation –> Warrior 1 –> Warrior 2
• Sun Salutation –> Warrior 1 –> Warrior 2 –> Warrior 3
• Sun Salutation –> Chair Pose –> to mat (on your six)
• Reverse Plank
• Knees to chest
•             Nose to knees
• Left knee to chest & extend Right leg
•             Grab arch of foot & extend
• Left ankle on Right thigh & lift
• Pigeon
• (repeat for other side)
• Windshield Wiper Knees
• Seated with legs extended wide for hamstring stretch
• On back with feet at edges of mat.  Windshield wiper legs

Time

Devotional

“You crown the year with Your goodness, and Your paths drip with abundance.”

—Psalm 65:11

As we come to the beginning of a new year and the ending of an old one, we often wish we could turn over a new leaf or have a fresh start. No doubt about it, there have been certain things we have said or done in this past year that we have come to regret.

Wouldn’t it be great to just start over again? In reality, as a Christian you can have a fresh start. The new year is still a blank slate. There are opportunities ahead of you. You decide which path you are going to walk in this coming year. “Thus says the LORD: ‘Stand in the ways and see, and ask for the old paths, where the good way is, and walk in it; then you will find rest for your souls'” (Jeremiah 6:16). You decide what your priorities are going to be. You decide which direction you are going to take, each and every day.

Maybe some of us need a fresh start in this coming year. Here is a great opportunity to make a new commitment. We don’t know what the new year is going to bring. We don’t know what problems we are going to encounter. We don’t know what changes are going to come. We don’t know what blessings the Lord has in store for us. But whatever the new year holds, we don’t have to be afraid because Jesus Christ is going to be waiting there for us.

God is in control of your future. He is ready to bless you in this coming year.

On what basis am I going to live in this new year? Will it be on the old basis of it-all-depends-on-me, do-it-yourself goodness before God, trying my best to be pleasing to God and meaning it with all my heart but never realizing the depths of evil with which I have to deal? Or will I accept the gift of God that is waiting for me every day, fresh from His hand, a gift of forgiveness, of righteousness already mine, of a relationship in which He is my dear Father and I am his cherished, beloved son, and in which I therefore have provided for me all I need, all day long, so that I may say no to evil and yes to truth and right?

Will this year be one in which your life will be characterized by peace, fragrance, and beauty or, do you insist on living it on the same old basis? That is the choice before us, every one of us. How are we going to live in this new year?

Life Application: Before us stretches a new year, a new beginning. The old is past, put away forever. On which one of the two bases are we going to live in this new year?

Announcements

Joe Davis is Saturday

Sparta is Thursday

Conviction & Mint Hill workouts converge next Wednesday @ Stallings Elem

Moleskin

The core group of regulars showed up at Gumby this AM and welcomed 1 new site FNG.  YHC was worried that the weinke would not cover the full 45 minutes, but it turned out that it had to be cut short.  All of the grunts & groans made it sound like all 7 got their money’s worth this AM.  We started & ended our workout thinking of the opportunities that are granted to us with the beginning of the new year.

We prayed for all of our F3 brothers that have gone MIA or are on IR.

Thanks to Tweetsie & Swiss Miss to giving me the opportunity to lead.  As always, it was an honor.