Powerhouse (Promenade Park)
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Date/Time
Date(s) - 04/15/2025
5:30 am - 6:15 am
The Q:
Paddleboat
Location
Promenade Park
Categories
Bootcamp style workout that uses various parts of Promenade Park. Free street Parking on Summit, Jefferson, or Water St.
Count 9
Pax Nougat, T-Rex, Mr. Belding, Bob Vance Vance Refrigeration, Nerf Gun, Tumbleweed, Mr. Wilson, Paddleboat (Q), Taserface (FNG – HL by Nerf Gun)
F3 Fig Tuesday
Matthew 21:17-22 ESV
[17] And leaving them, he went out of the city to Bethany and lodged there. [18] In the morning, as he was returning to the city, he became hungry. [19] And seeing a fig tree by the wayside, he went to it and found nothing on it but only leaves.
And he said to it, “May no fruit ever come from you again!” And the fig tree withered at once.
Warm-Up (5 minutes)
Reflection: Jesus went towards Jerusalem and the cross with purpose, but he’s hungry for something real—let’s warm up with intention, preparing our bodies and hearts to bear fruit today, not just leaves.
SSH (Side-Straddle Hops) – 20 IC (in cadence)
Imperial Walkers – 15 IC Mimic the purposeful stride of the journey.
Arm Circles – 10 forward, 10 backward IC Loosen up, as if reaching for figs that aren’t
Hillbillies – 15 IC A nod to the rugged terrain between Bethany and Jerusalem.
The Thang (30 minutes)
Part 1: The Road from Bethany (10 minutes)
Theme: “Traveling the dusty path, full of purpose.”
Reflection: Jesus walked with determination, knowing the road ahead held challenges. As we move through this circuit, let’s channel that same focus—every step, every rep, a chance to grow stronger in body and spirit.
Lunge walk 30 count 2 is 1
20 merkins
Bear Crawl back
STPJ – 10 count
Amrap for 9 mins.
Part 2: The Barren Fig Tree (10 minutes)
Theme: “A tree that promises fruit but delivers none—time to dig in and work harder.”
Scripture: Matthew 21:19b
“Then he said to it, ‘May you never bear fruit again!’ Immediately the tree withered.”
Reflection: The fig tree looked good but had nothing to offer. Jesus calls out its emptiness. Let’s not be that tree—push through the sweat and show up with real effort, producing something worthwhile.
Burpees – 10 The shock of a fruitless tree deserves a full-body wake-up.
Squats – 20 Dig deep, as if tending the soil of that barren tree.
Mountain Climbers – 30 Scramble to find something worthwhile in the branches.
Clapin Crunch 20
AMRAP 9 mins
Part 3: Bearing Fruit (10 minutes)
Theme: “The lesson: produce good works through faith.”
Scripture: John 15:8
“This is to my Father’s glory, that you bear much fruit, showing yourselves to be my disciples.”
Reflection: Jesus teaches us to bear fruit that lasts—good works, strong faith, real effort. As we power through this final circuit, let’s commit to being disciples who produce, not just promise.
Carolina Dry Docks – 15 Strength to bear fruit starts in the upper body.
Bobby Hurleys – 20 1:1 Jump for joy, showing the energy of a fruitful life.
When one does a squat and slaps the ground with one hand, then jumps up and raising arms as if taking a jump shot, then other hand
Flutter Kicks – 30 Core work to symbolize inner resolve.
Monkey Humpers – 40 A playful nod to shaking loose the laziness of the fig tree.
Amrap 6 mins
Ended with COT