30 Day Get Fit Challenge -Day 6: day off

Posted: 10th April 2016 by devcon9 in Workout
Weight: xxx pounds
Sleep time (slept/woke): xpm – 5am = X hours
WOD: 30 Day Get Fit Challenge -Day 6: day off
  • Goals – Hit it hard
  • Schedule Workouts: during lunchtime
    • Sunday, Day 6: Off
    • Sanchin 15 complete movements
Meals
  • Breakfast
    • Coffee (black)
  • Lunch
  • Dinner
  • Water intake – Gallon of water a day (goal of 4L)
    • 1L

SOAP – Mark 5:21-43

Posted: 10th April 2016 by devcon9 in SOAP

Soap: This Month’s Reading Plan

Today’s Verse: April 10 – Mark 5:21-43

Scripture: 

Observation:

Application:

Prayer:

Tomorrow’s Verse: April 11 – Mark 6:1-29

30 Day Get Fit Challenge -Day 5

Posted: 9th April 2016 by devcon9 in Workout

Weight: xxx pounds

Sleep time (slept/woke): xpm – 5am = X hours
WOD: 30 Day Get Fit Challenge -Day 5: Muscle Medicine Session
  • Goals – Hit it hard
  • Schedule Workouts: during lunchtime
    • Saturday, Day 5: Muscle Medicine Session
    • Sanchin 15 complete movements
Meals
  • Breakfast
    • Coffee (black)
  • Lunch
  • Dinner
  • Water intake – Gallon of water a day (goal of 4L)
    • 1L

SOAP – Mark 5:1-20

Posted: 9th April 2016 by devcon9 in SOAP

Soap: This Month’s Reading Plan

Today’s Verse: April 9 – Mark 5:1-20

Scripture: 

Observation:

Application:

Prayer:

Tomorrow’s Verse: April 10 – Mark 5:21-43

SOAP – Mark 4:21-41

Posted: 8th April 2016 by devcon9 in SOAP

Soap: This Month’s Reading Plan

Today’s Verse: April 8 – Mark 4:21-41

 

Scripture: 

Observation:

Application:

Prayer:

Tomorrow’s Verse: April 9 – Mark 5:1-20

30 Day Get Fit Challenge -Day 4

Posted: 8th April 2016 by devcon9 in Workout
Health
Weight: 174.4 pounds (2.2lbs less over night, abs significantly flat, muscles still sore)
Sleep time (slept/woke): 12am – 6am = 6 hours
WOD: 30 Day Get Fit Challenge -Day 4: HIIT Workout
  • Goals – Hit it hard
  • Schedule Workouts: during lunchtime
    • Friday, Day 4: HIIT Workout.
      • Burpees (30 seconds)/ Rest (30 seconds)  Repeat for 10 – 15 rounds
      • I could only do 4 rounds (I was wearing full office clothes)
    • Sanchin – Ku no kata (at least 20 complete movements)
Meals
  • Breakfast
    • Coffee (black) 20 oz
    • 1 bagel sausage egg and cheese
    • 1 bagel bacon egg and cheese
  • Lunch
    • Chick fila  – 8 grilled nuggets
    • fries
    • Orange Juice
  • Dinner
  • Water intake – Gallon of water a day (goal of 4L)
    • 1L before coffee
    • 1L before lunch

30 Day Get Fit Challenge -Day 3

Posted: 7th April 2016 by devcon9 in Workout
Weight: 176.6 pounds
Sleep time (slept/woke): 1:30m – 5:30am = 4 hours
WOD: 30 Day Get Fit Challenge -Day 3: day optional
  • Goals – Hit it hard
  • Schedule Workouts: during lunchtime
    • Thursday, Day 3: Optional/ Light Movement Or Cardio Recommended
      • Endurance – Zen Workout – “Mind over matter”
      • Stop when form is broken
        1. Horse stance – 0:52
        2. Front Plank – 1:02
        3. Left Side Plank – 0: 31
        4. Right Side Plank – 0:27
        5. Left Foot Rail balancing – 0:27
        6. Right Foot Rail balancing – 1:06
        7. Both Feet Rail balancing – 0:56
        8. Dead Hang Hold – Couldn’t find something to hang from
    • Sanchin – Fu no kata (at least 20 complete movements)
Meals
  • Breakfast
    • Coffee (black)
    • Breakfast burrito
  • Lunch
    • Chicken wings slow cooked in Teriyaki sauce (left overs)
  • Dinner
  • Water intake – Gallon of water a day (goal of 4L)
    • 1L in morning
    • 1L by noon
    • 1L in afternoon
    • 1L in early evening

SOAP – Mark 4:1-20

Posted: 7th April 2016 by devcon9 in SOAP

Soap: This Month’s Reading Plan

Today’s Verse: April 7 – Mark 4:1-20

1 Again he began to teach beside the sea. And a very large crowd gathered about him, so that he got into a boat and sat in it on the sea, and the whole crowd was beside the sea on the land. And he was teaching them many things in parables, and in his teaching he said to them: 3 “Listen! Behold, a sower went out to sow. And as he sowed, some seed fell along the path, and the birds came and devoured it. Other seed fell on rocky ground, where it did not have much soil, and immediately it sprang up, since it had no depth of soil. 6 And when the sun rose, it was scorched, and since it had no root, it withered away. Other seed fell among thorns, and the thorns grew up and choked it, and it yielded no grain. 8 And other seeds fell into good soil and produced grain, growing up and increasing and yielding thirtyfold and sixtyfold and a hundredfold.” And he said, “He who has ears to hear, let him hear.”
 
10 And when he was alone, those around him with the twelve asked him about the parables. 11 And he said to them, “To you has been given the secret of the kingdom of God, but for those outside everything is in parables, 12 so that
 
“they may indeed see but not perceive,
and may indeed hear but not understand,
lest they should turn and be forgiven.”
 
13 And he said to them, “Do you not understand this parable? How then will you understand all the parables? 14 The sower sows the word. 15 And these are the ones along the path, where the word is sown: when they hear, Satan immediately comes and takes away the word that is sown in them. 16 And these are the ones sown on rocky ground: the ones who, when they hear the word, immediately receive it with joy. 17 And they have no root in themselves, but endure for a while; then, when tribulation or persecution arises on account of the word, immediately they fall away. 18 And others are the ones sown among thorns. They are those who hear the word, 19 but the cares of the world and the deceitfulness of riches and the desires for other things enter in and choke the word, and it proves unfruitful. 20 But those that were sown on the good soil are the ones who hear the word and accept it and bear fruit, thirtyfold and sixtyfold and a hundredfold.”

Scripture: 

And he said to them, “To you has been given the secret of the kingdom of God, but for those outside everything is in parables, 12 so that
 
“they may indeed see but not perceive,
and may indeed hear but not understand,
lest they should turn and be forgiven.”

Observation:

Isaiah 6:9-10

https://www.openbible.info/labs/cross-references/search?q=Isaiah+6%3A9

Application:

Prayer:

Tomorrow’s Verse: April 8 – Mark 4:21-41

30 Day Get Fit Challenge D2 After Action Report AAR

Posted: 7th April 2016 by devcon9 in Workout

I am wrecked!  In a good way.  That work out last night uncovered so much of my weaknesses.

My wife did it with me (she’s a keeper) and she helped me stay through the full circuit.
And the quote I read yesterday randomly,
YOU CAN ALWAYS KEEP GOING… 
Which I kept repeating in my head….
I can already see one of my problems, is not sleeping enough, last 3 nights I slept between 4-5 hours. I did the balance drill on Day 1 during lunch with all my daily carry gear (a lot of stuff) and it was windy so closing the eyes made it very challenging!  Day 2 work out set the tone.  I am ready!  Jenni, I really appreciate what you are doing through this Challenge.
Be strong and of a good courage; be not afraid, neither be thou dismayed: for the LORD thy God is with thee… Deuteronomy 31:6 & Joshua 1:9
Stay strong, I don’t do much on social media but I hope to connect through email.

30 Day Get Fit Challenge – Day 2

Posted: 6th April 2016 by devcon9 in Workout

Weight: 176 pounds

Sleep time (slept/woke): 1:30m – 6am = 4.5 hours
  • Goals – Hit it hard
  • Schedule Workouts: tonight as I need chinup bar
    • Wednesday, Day 2: Eccentric Workout
    • Sanchin 15 complete movements
    • Ruck over 1.6 miles to and from work (30lb pack)
Meals
  • Breakfast
    • Coffee (black)
  • Lunch
    • Chicken Fajitas Rice and black beans
  • Dinner
    • Pasta and ground beef
  • Water intake – Gallon of water a day (goal of 4L)
    • 1L in morning
    • 1L in afternoon
    • 1L in evening