THE SCENE: Dry! Well, at least nothing falling from the sky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Touch your toes; Cherry Pickers; LBAC (front/back) while stretching calves and achilles; CoQ (circle of quads) – an experimental group stretching exercise; mosey to the Backbone
THA-THANG:
1 – Cycle the following –
- Pullups
- first set is 10, then 9, then 8,………all the way to 1
- 20-yd downhill Crawl Bear
- 10 reverse crunches with feet extended downhill
- 40-yd uphill sprint
- 10 reverse crunches with feet extended downhill
- 20-yd downhill mosey back to the Backbone to repeat the cycle with 1 less pullup this time
2 – 8 minute abs
- 9 different ab exercises, 25 reps apiece, in cadence (a Trunk staple)
3 – Fellowship mosey to the AO
MARY:
– 3 minutes. Partnered up – one partner does AMRAP Merkins while the other jogs a lap around the outside of the tennis court, then they switch.
– 30 second plank
COUNT-OFF & NAME-O-RAMA
10 Men
CIRCLE OF TRUST/BOM:
– 4 motivations for physical fitness as men, husbands, and fathers:
- 1 – health and longevity
- 2 – ability to save your own life (can you run, lift, swim, climb, and hold on?)
- 3 – ability to save someone else’s life (could you carry your child or wife over a long distance if you had to?)
- 4 – ability to defend yourself against an attack
What we do in the mornings isn’t easy, and yet we return again and again because we want more for ourselves than what is common – and for good reason! Apply that to your spiritual life as well, because the rewards that are promised in the Gospels are far greater than anything this world has to offer.
MOLESKIN:
“If we consider the unblushing promises of reward and the staggering nature of the rewards promised in the Gospels, it would seem that our Lord finds our desires not too strong, but too weak. We are half-hearted creatures, fooling about with drink and sex and ambition when infinite joy is offered us, like an ignorant child who wants to go on making mud pies in a slum because he cannot imagine what is meant by the offer of a holiday at the sea. We are far too easily pleased.”
CS Lewis, The Weight of Glory
ANNOUNCEMENTS:
Our prayers go out to Cosmo2 and his family after the loss of his father this week
CSAUP this weekend. Good luck and safety to all participants, and a big thanks to the organizers
Wesley House food donations being collected at every AO. Non-perishable snack foods, juice boxes, etc. Bring something to your next post.