RisenForge Fitness Group

This is a sample from a previous week:

Agenda
7:00–7:15 — Welcome
Briefly introduce RisenForge as a Christian fitness, health, and healing ministry.
7:03–7:07 — A lesson on Exercise. How to make it an effective change in your life.
Mobility | Stability| Flexibility: impossible to move without all 3
Mobility – The ability to move through a range of motion with control.
· Can I move without pain, compensation, or losing control
· Controlled flexibility
Stability – The ability to control and protect a joint while moving.
· Can I step up, squat, or balance without collapsing into a bad position
· Stability is the control in mobility
Flexibility – The ability of a muscle to lengthen.
· Can I touch my toes
· Flexibility makes mobility and stability possible. But by itself it is not very useful
7:07–7:15 — Warmup/Exercise Run Through and Today’s Reading
Proverbs 4:25–27
Let your eyes look directly forward, and your gaze be straight before you. Ponder the path of your feet; then all your ways will be sure. Do not swerve to the right or to the left; turn your foot away from evil.
7:15–7:45 — Mobility | Stability| Flexibility
Light Run + Mobility | Light Run + Stability | Light Run + Flexibility

| Mobility | Stability | Flexibility |
| -------- | --------- | ----------- |
| World’s Greatest | Single Leg Stand | Calf stretch |
| Thoracic Squat | Step Back Toe Taps | Hamstring Stretch |
| Inch Worm | Squat Hold | Quad Stretch |
| Arm Circles | Plank | Chest and Shoulder Stretch |

7:45–7:55 — Message: Proverbs 4:25–27
Point 1: Let your eyes look directly forward
· Focusing on obstructions, while riding a bike, almost always compels one to ride right into it.
· If our focus is on the bad things that can tempt, unduly stress, distract us, we are likely to stray off God’s path for us.
Point 2: Ponder the path of your feet
· Steven Covey said: “Begin with the end in mind.” Everyone gets to the finish twice. First in your mind then by physical execution. Planning how to get through things makes the execution more achievable. Reminding yourself of the purpose of your season, struggle, improvement project motivates you, it guards against wasting your time and energy, and it helps your daily actions to align with your purpose.
· Pondering the path
Point 3: Do not swerve to the right or to the left

1. A stable core can help you lift a heavy weight. Without that stability you cannot control the weight. The weight will take control and move you into a direction that you do not want to go. The likely outcome is injury. When God is not our core strength everything but God will take control and move us in a direction we do not want to go.

Point 4: God expects Discipline
· Eyes Front, mind sharp, walk straight sound like orders from a drill sergeant. I do not think that God is like a drill sergeant, he is not going to bark at us like this. With free will there is a case that we are supposed to be our own drill sergeant.
· He gives us what we need, but He still calls us to discipline. We have to start the journey, stay on the path, and keep our eyes fixed on where He is leading us.
Close and Call to Action — 1–2 Minutes
Summary: Mobility, stability, and flexibility help the body move with control, but spiritually they remind us that we need focus, discipline, and God as our core strength so we can stay on the path He has placed before us.
Simple challenge: This week, ask God, “Where am I looking, what path am I walking, and where am I starting to drift?” Then choose one correction and take that step.
Fitness Homework for those without a current plan:

• Beginners – 3 days this week: It is a low impact full body workout that focuses on building a foundation to improve your body’s strength.
• Intermediates – 3-4 days this week: Remove the Flexibility and complete 2 rounds of the Mobility and Stability circuits. When complete, cool down by performing the flexibility stretches – feel free to add your own.
• Optional RISENForge on Apple and Android is free.

7:55–8:00 — Closing Prayer

This is a sample from a previous week:

Agenda
7:00–7:15 — Welcome
Briefly introduce RisenForge as a Christian fitness, health, and healing ministry.
7:03–7:07 — A lesson on Exercise. How to make it an effective change in your life.
Mobility | Stability| Flexibility: impossible to move without all 3
Mobility – The ability to move through a range of motion with control.
· Can I move without pain, compensation, or losing control
· Controlled flexibility
Stability – The ability to control and protect a joint while moving.
· Can I step up, squat, or balance without collapsing into a bad position
· Stability is the control in mobility
Flexibility – The ability of a muscle to lengthen.
· Can I touch my toes
· Flexibility makes mobility and stability possible. But by itself it is not very useful
7:07–7:15 — Warmup/Exercise Run Through and Today’s Reading
Proverbs 4:25–27
Let your eyes look directly forward, and your gaze be straight before you. Ponder the path of your feet; then all your ways will be sure. Do not swerve to the right or to the left; turn your foot away from evil.
7:15–7:45 — Mobility | Stability| Flexibility
Light Run + Mobility | Light Run + Stability | Light Run + Flexibility

| Mobility | Stability | Flexibility |
| -------- | --------- | ----------- |
| World’s Greatest | Single Leg Stand | Calf stretch |
| Thoracic Squat | Step Back Toe Taps | Hamstring Stretch |
| Inch Worm | Squat Hold | Quad Stretch |
| Arm Circles | Plank | Chest and Shoulder Stretch |

7:45–7:55 — Message: Proverbs 4:25–27
Point 1: Let your eyes look directly forward
· Focusing on obstructions, while riding a bike, almost always compels one to ride right into it.
· If our focus is on the bad things that can tempt, unduly stress, distract us, we are likely to stray off God’s path for us.
Point 2: Ponder the path of your feet
· Steven Covey said: “Begin with the end in mind.” Everyone gets to the finish twice. First in your mind then by physical execution. Planning how to get through things makes the execution more achievable. Reminding yourself of the purpose of your season, struggle, improvement project motivates you, it guards against wasting your time and energy, and it helps your daily actions to align with your purpose.
· Pondering the path
Point 3: Do not swerve to the right or to the left

1. A stable core can help you lift a heavy weight. Without that stability you cannot control the weight. The weight will take control and move you into a direction that you do not want to go. The likely outcome is injury. When God is not our core strength everything but God will take control and move us in a direction we do not want to go.

Point 4: God expects Discipline
· Eyes Front, mind sharp, walk straight sound like orders from a drill sergeant. I do not think that God is like a drill sergeant, he is not going to bark at us like this. With free will there is a case that we are supposed to be our own drill sergeant.
· He gives us what we need, but He still calls us to discipline. We have to start the journey, stay on the path, and keep our eyes fixed on where He is leading us.
Close and Call to Action — 1–2 Minutes
Summary: Mobility, stability, and flexibility help the body move with control, but spiritually they remind us that we need focus, discipline, and God as our core strength so we can stay on the path He has placed before us.
Simple challenge: This week, ask God, “Where am I looking, what path am I walking, and where am I starting to drift?” Then choose one correction and take that step.
Fitness Homework for those without a current plan:

• Beginners – 3 days this week: It is a low impact full body workout that focuses on building a foundation to improve your body’s strength.
• Intermediates – 3-4 days this week: Remove the Flexibility and complete 2 rounds of the Mobility and Stability circuits. When complete, cool down by performing the flexibility stretches – feel free to add your own.
• Optional RISENForge on Apple and Android is free.

7:55–8:00 — Closing Prayer

This is a sample from a previous week:

Agenda
7:00–7:15 — Welcome
Briefly introduce RisenForge as a Christian fitness, health, and healing ministry.
7:03–7:07 — A lesson on Exercise. How to make it an effective change in your life.
Mobility | Stability| Flexibility: impossible to move without all 3
Mobility – The ability to move through a range of motion with control.
· Can I move without pain, compensation, or losing control
· Controlled flexibility
Stability – The ability to control and protect a joint while moving.
· Can I step up, squat, or balance without collapsing into a bad position
· Stability is the control in mobility
Flexibility – The ability of a muscle to lengthen.
· Can I touch my toes
· Flexibility makes mobility and stability possible. But by itself it is not very useful
7:07–7:15 — Warmup/Exercise Run Through and Today’s Reading
Proverbs 4:25–27
Let your eyes look directly forward, and your gaze be straight before you. Ponder the path of your feet; then all your ways will be sure. Do not swerve to the right or to the left; turn your foot away from evil.
7:15–7:45 — Mobility | Stability| Flexibility
Light Run + Mobility | Light Run + Stability | Light Run + Flexibility

| Mobility | Stability | Flexibility |
| -------- | --------- | ----------- |
| World’s Greatest | Single Leg Stand | Calf stretch |
| Thoracic Squat | Step Back Toe Taps | Hamstring Stretch |
| Inch Worm | Squat Hold | Quad Stretch |
| Arm Circles | Plank | Chest and Shoulder Stretch |

7:45–7:55 — Message: Proverbs 4:25–27
Point 1: Let your eyes look directly forward
· Focusing on obstructions, while riding a bike, almost always compels one to ride right into it.
· If our focus is on the bad things that can tempt, unduly stress, distract us, we are likely to stray off God’s path for us.
Point 2: Ponder the path of your feet
· Steven Covey said: “Begin with the end in mind.” Everyone gets to the finish twice. First in your mind then by physical execution. Planning how to get through things makes the execution more achievable. Reminding yourself of the purpose of your season, struggle, improvement project motivates you, it guards against wasting your time and energy, and it helps your daily actions to align with your purpose.
· Pondering the path
Point 3: Do not swerve to the right or to the left

1. A stable core can help you lift a heavy weight. Without that stability you cannot control the weight. The weight will take control and move you into a direction that you do not want to go. The likely outcome is injury. When God is not our core strength everything but God will take control and move us in a direction we do not want to go.

Point 4: God expects Discipline
· Eyes Front, mind sharp, walk straight sound like orders from a drill sergeant. I do not think that God is like a drill sergeant, he is not going to bark at us like this. With free will there is a case that we are supposed to be our own drill sergeant.
· He gives us what we need, but He still calls us to discipline. We have to start the journey, stay on the path, and keep our eyes fixed on where He is leading us.
Close and Call to Action — 1–2 Minutes
Summary: Mobility, stability, and flexibility help the body move with control, but spiritually they remind us that we need focus, discipline, and God as our core strength so we can stay on the path He has placed before us.
Simple challenge: This week, ask God, “Where am I looking, what path am I walking, and where am I starting to drift?” Then choose one correction and take that step.
Fitness Homework for those without a current plan:

• Beginners – 3 days this week: It is a low impact full body workout that focuses on building a foundation to improve your body’s strength.
• Intermediates – 3-4 days this week: Remove the Flexibility and complete 2 rounds of the Mobility and Stability circuits. When complete, cool down by performing the flexibility stretches – feel free to add your own.
• Optional RISENForge on Apple and Android is free.

7:55–8:00 — Closing Prayer

This is a sample from a previous week:

Agenda
7:00–7:15 — Welcome
Briefly introduce RisenForge as a Christian fitness, health, and healing ministry.
7:03–7:07 — A lesson on Exercise. How to make it an effective change in your life.
Mobility | Stability| Flexibility: impossible to move without all 3
Mobility – The ability to move through a range of motion with control.
· Can I move without pain, compensation, or losing control
· Controlled flexibility
Stability – The ability to control and protect a joint while moving.
· Can I step up, squat, or balance without collapsing into a bad position
· Stability is the control in mobility
Flexibility – The ability of a muscle to lengthen.
· Can I touch my toes
· Flexibility makes mobility and stability possible. But by itself it is not very useful
7:07–7:15 — Warmup/Exercise Run Through and Today’s Reading
Proverbs 4:25–27
Let your eyes look directly forward, and your gaze be straight before you. Ponder the path of your feet; then all your ways will be sure. Do not swerve to the right or to the left; turn your foot away from evil.
7:15–7:45 — Mobility | Stability| Flexibility
Light Run + Mobility | Light Run + Stability | Light Run + Flexibility

| Mobility | Stability | Flexibility |
| -------- | --------- | ----------- |
| World’s Greatest | Single Leg Stand | Calf stretch |
| Thoracic Squat | Step Back Toe Taps | Hamstring Stretch |
| Inch Worm | Squat Hold | Quad Stretch |
| Arm Circles | Plank | Chest and Shoulder Stretch |

7:45–7:55 — Message: Proverbs 4:25–27
Point 1: Let your eyes look directly forward
· Focusing on obstructions, while riding a bike, almost always compels one to ride right into it.
· If our focus is on the bad things that can tempt, unduly stress, distract us, we are likely to stray off God’s path for us.
Point 2: Ponder the path of your feet
· Steven Covey said: “Begin with the end in mind.” Everyone gets to the finish twice. First in your mind then by physical execution. Planning how to get through things makes the execution more achievable. Reminding yourself of the purpose of your season, struggle, improvement project motivates you, it guards against wasting your time and energy, and it helps your daily actions to align with your purpose.
· Pondering the path
Point 3: Do not swerve to the right or to the left

1. A stable core can help you lift a heavy weight. Without that stability you cannot control the weight. The weight will take control and move you into a direction that you do not want to go. The likely outcome is injury. When God is not our core strength everything but God will take control and move us in a direction we do not want to go.

Point 4: God expects Discipline
· Eyes Front, mind sharp, walk straight sound like orders from a drill sergeant. I do not think that God is like a drill sergeant, he is not going to bark at us like this. With free will there is a case that we are supposed to be our own drill sergeant.
· He gives us what we need, but He still calls us to discipline. We have to start the journey, stay on the path, and keep our eyes fixed on where He is leading us.
Close and Call to Action — 1–2 Minutes
Summary: Mobility, stability, and flexibility help the body move with control, but spiritually they remind us that we need focus, discipline, and God as our core strength so we can stay on the path He has placed before us.
Simple challenge: This week, ask God, “Where am I looking, what path am I walking, and where am I starting to drift?” Then choose one correction and take that step.
Fitness Homework for those without a current plan:

• Beginners – 3 days this week: It is a low impact full body workout that focuses on building a foundation to improve your body’s strength.
• Intermediates – 3-4 days this week: Remove the Flexibility and complete 2 rounds of the Mobility and Stability circuits. When complete, cool down by performing the flexibility stretches – feel free to add your own.
• Optional RISENForge on Apple and Android is free.

7:55–8:00 — Closing Prayer