THE SCENE: 42°F or so and clear. Some microflexing was probably going on before we got moving but at the end nobody was cold in the least.
F3 WELCOME & DISCLAIMER: I’m not a professional anything, personal trainer, or even a pool boy (however my name my suggest the latter).
WARM-O-RAMA:
All of these are OYO but started by the Q:
3 x Inchworms forward (moving arms only)
3 x Inchworms backward (moving legs)
3 x Toe Touch Squat and Reach (3 each arm)
3 x Werewolf (downward dog to upward dog back to downward dog = 1 rep)
3 x Stationary lunges forward (3 each leg)
3 x Stationary lunges left
3 x Stationary lunges right
3 x Stationary lunges backward (3 each leg)
THA-THANG:
From the AO to Freshman hill, Double Applesauce (aka 2-column) Falling Indian Run (like Do-ah-diddy but the front only wait 3 seconds between the next man falling off & exercising) with the front of the line falling off aka stepping to the outside of the two lines and doing 1 Burpee & 1 Star jack off the front from the AO to the parking lot next to Freshman Hill. We added 2 Burpees & 2 Star Jacks about 2/3 of the way there.
Individual Competition: Exercise then Mary
33 of each of the following and once done do the corresponding Mary exercise until the Q calls recover:
| Exercise | F3 Name | Mary until Q calls done |
| Lunges touch ground w/hands | El Capitan | Pickle Pounders |
| Down dog to up dog | Werewolf | Freddie Mercuries |
| Burpees | Burpees | BBS |
| Starters (like Monkey Humper but the toe of one foot is directly behind the heel of the other). Do 33 each | N/A | LBC |
Team DORA Competition: (teams of 3 -S/O to Guardrail for the name)
1 person running or at Station 1 / 2. Rotation is as follows:
Station 1, run up the stairs and back down to Station 2, Station 2, run to Station 1
| Variations | |||||
| Station # | Base Exercise | 1st Rd | 2nd | 3rd | 4th |
| 1 | Squats | Parallel | Below Parallel | Pistol | Quarter |
| 1 | Stationary Lunge | Forward | Left | Right | Backward |
| 2 | Merkins | Normal | Diamond | Tempo | Wide |
| 2 | CMU’s | Colt ’33’s | OHP | Tricep Extensions | (Bent Over) Rows |
Next time we do Team DORA I’ll probably still have 2 stations but more reps per exercise and maybe fewer exercises at the station and/or variations, writing it out linearly what each team should do. All feedback is welcome!
Repeat Double Applesauce Falling 1 Burpee + 1 Star Jack on the way back to the AO. Wagon Wheel as necessary then Jailbreak at the stop sign.
MARY:
Ain’t nobody got time for that. (Also we did Mary during the individual competition)
COUNT-OFF & NAME-O-RAMA
27 HIMs (7 from JUCO Rush – Track Day joining for the COT), 1 FNG -Welcome Rusty Noodle!
CIRCLE OF TRUST/BOM:
I thought I was saved when I prayed a prayer at 10 years old thinking I was a Christian. My life for 23 years reflected otherwise and this year my grievous sexual sin caused my wife and I to not only separate but are likely divorcing. On June 24th, the night after my wife kicked me out of the house, God woke me up at 3am and convicted me of my sin, confessing and repenting (turning) from my sin and truly surrendering my life to Him as a true follower of Christ.
Along the way this summer I have had many trials, but the thing that I’ve been impressed upon most is how God’s Word has changed me. When I have put it in, it has NEVER returned void. So, to emphasize the importance of putting the Word in our hearts and our minds and letting it fill us, I recited from memory Colossians 3:1-17 (this is why we did 3 and 33 of everything today ICYMI):
If, then, you have been raised with Christ, seek the things that are above, where Christ is, seated at the right hand of God. Set your minds on things that are above, not on things that are on earth. For you have died and your life is hidden with Christ in God. When Christ, who is your life, appears, you also will appear with Him in glory.
Put to death, therefore, what is earthly in you: sexual immorality, impurity, passion, evil desire, & covetousness, which is idolatry. On account of these the wrath of God is coming. In these you too once walked when you were living in them, but now you must put them all away: anger, wrath, malice, slander, and obscene talk from your mouth. Do not lie to one another, seeing that you have put off the old self with its desires, and have put on the new self which is being renewed in knowledge after the image of its Creator. Here there is not Greek & Jew, circumcised & uncircumcised, Barbarian, Scythian, slave, free; but Christ is all and in all.
Put on then as God’s chosen ones, holy & beloved, compassionate hearts, kindness, humility, meekness, and patience, bearing with one another and, if one has a complaint against another, forgiving each other; as the Lord has forgiven you, so you also must forgive. And above all these put on love, which binds everything together in perfect harmony. And let the peace of Christ rule in your hearts to which indeed you were called in one body. And be thankful. Let the Word of Christ dwell in you richly, teaching and admonishing one another in all wisdom, singing songs and hymns and spiritual songs with thankfulness in your hearts to God. And whatever you do, in word or deed, do everything in the Name of the Lord Jesus, giving thanks to God the Father through Him.
God’s Word is so important to us we should prioritize it over everything. We should take it in slowly, daily, and consistently. It should be more precious to use than anything and we should fight to put it before us so we are changed by it and have it ready at all times when we are under spiritual attack or temptation from anywhere. It does so much for us (2 Timothy 3:16, Hebrews 4:12, Psalm 119:9-11, and many more),
3 questions to consider about God’s Word:
1. Are you prioritizing time in the Word and with Christ above all else?
This means over breakfast, lunch, sleep, Netflix, even F3 and working out. Nothing is more important than Christ’s Word.
2. Are you memorizing Christ’s Word so it is always with you, dwelling in you richly?
-Pick Scriptures and passages that speak to where you are- for me it was Psalm 51 and of course you can start in Colossians 3 if you’re unsure. But start somewhere – and soon!
-Use index cards to review multiple times/day, recite it in the bathroom instead of being on your phone.
-Fast from other things and devote time to the Bible.
3. Are you talking about God’s Word with people in your life?
With your wife, your kids, your usmall group, other F3 HIMs, friends, & coworkers.
MOLESKIN:
Prayed for Messi, his wife, and the doctors doing surgery on her as well as Dillard (Commission’s mentor).
ANNOUNCEMENTS:
F3 Brolympics coming up soon November 9th! JUCO vs. Woodshack!