THE SCENE: An excellent June morning, mid 60s, partly cloudy
F3 WELCOME & DISCLAIMER
Welcome to F3. I’m Biscuits and I’ll be your Q today. I am not a professional. This is a free workout and you are here of your own accord. You know your medical history, injuries, and limitations. If an exercise is too hard, modify to make it easier. If it’s too easy, modify to make it harder. Please maintain proper social distancing throughout the workout.
WARM-O-RAMA:
- 20 SSH (4ct)
- 20 Imperial Walker
- 5 Cherry Pickers
- 15 Little baby arm circles
- 15 Reveres LBAC
THA-THANG:
Mosey to the track. Circle up at a lantern set approx 25 yds from the track.
- At the lantern:
10 BBS and 10 Stagger Werkins
Run to the Track - At the track
10 V-ups
10 Star Jacks
10 Burpees - Work sets to get back to the lantern
Bear Crawl
Walking Lunge
Army Crawl
Burpee Broad Jump
Spiderman Crawl
Duck Walk - Rinse, lather, repeat.
- Run 1 lap around the track
- Mosey back to AO
MARY:
- 1 minute Canoe
- 1 minute Superman
- 25 American Hammer (4ct)
- 10 Heels to Heaven IC
COUNT-OFF & NAME-O-RAMA
13 HIMs broke the cycle: Bowflex, Junk, Mayberry, ExciteBike, Driftwood, Aladdin, Mouthwash, Abacus, Snitch, La-Z-Boy, YoYo, Cavalier, Biscuits
CIRCLE OF TRUST/BOM:
I’ve never read the Bible in its entirety before and this is something that I’ve challenged myself to do this year. Going through the Old Testament, you see the nation of Israel set up this cycle of obedience to God, disobedience or departure from His commands, rebuke in the form of toil and hardships, and finally a return to obedience. All to often it was a very quick turn around from obedience to idol worship and following other false gods. This failure to walk with Him always lead to punishment, loss of lands and military battles, enslavement, and near destruction. And every time Israel had to work harder and harder to get back to His light.
Seeing this cycle got me thinking about my own life and the cycles I go through. We, as humans, are constantly going through cycles. Waxing and waning. I can see it in my personal life. Fitness goals. Relationships with friends and family. My career. And even my Christian walk. Much like we did on the field, I can see those times when I ran from His light, went through a period of rebuke, and had to work hard to get back to the light.
I challenge you today to look at your own life. Look for those cycles and where you are. Work to get back to the light and work even harder to stay there and show other people the way. That’s what we are called to do. As leaders. As part of the F3 nation. As men. And as Christians.
MOLESKIN:
Thank you to my F3 brothers. This has been a life changing group for me and I thoroughly enjoyed my VQ! ISI. SYITG!
ANNOUNCEMENTS:
Dog Pound presents Off the Chain – July 18.