THE SCENE: 50s, calm, cool, collected
- No FNGs
F3 WELCOME & DISCLAIMER
- Welcome to F3: Fitness – Fellowship – Faith
- Name is Steam and I’ll be your Q IC this morning
- 1) I’m not a professional (depends who you ask)
- 2) You’re here on your own volition (unless someone is forcing you to be here – then come see me afterwards) – thank you for choosing to be here this morning
- 3) Modify as you need BUT push yourself and the men around you – we came here to work, so let’s work.
WARM-O-RAMA:
In Honor of Abscess’s 50th:
- SSH (Side-Straddle Hop): 50 x 4 in cadence
- Baby Arm Circles: 25 x 4 forward & 25 x 4 backwards in cadence
- Tempo Squat: 25 x 4 in cadence
- Tempo Merkins: 25 x 4 in cadence
THA-THANG:
- PAX moseys to playground outside AO
- Battle buddies assemble
[ There & Back & Back Again ]
- BB1: 25 incline merkins on a bench
- BB2: run to pavilion and execute 25 step-ups/box jumps (GOOD FORM = Extending legs all the way up) + runs back to recover BB1
- R & R – each BB executes both stations twice
- Lady Warriors of FIA enter the playground – F3 migrates to the pavilion
[ The Power of 4 (sucks) ]
- Each HIM finds a nice table under the pavilion
- Short Side #1 = 25 pull-ups
- Long Side #1 = 25 incline merkins
- Short Side #2 = 25 pull-ups
- Long Side #2 = 25 decline merkins
- PAX wall-sits until 6 is up
- From the wall-sit position: @Waxjob gives a 50 count
- Q leads PAX in downward vertebrae stretch
- 1 vertebrae at a time going down and touching the ground, and 1 vertebrae at a time coming back up
- PAX moseys back to AO
[ 4 Corners // Asylum 200 ]
- Corner 1 of AO parking lot = 25 down/up merkins as a group
- Mosey to Corner 2
- Corner 2 of AO parking lot = 25 down/up dry docks as a group
- Mosey to corner 3
- Corner 3 of AO parking lot = 25 up/down squats as a group
- Mosey to corner 4
- Corner 4 of AO parking lot = 25 half-burpees IC as a group
- 4-count led by Q (no merkin)
- 5 counts were initiated by Q after 10 reps or 15 – this was a freaking smoke session
- PAX gets a breather
- Rinse & Repeat 4 Corners but backwards
- Bernie Sanders from corner to corner for 2nd round
[ PAX moseys back to playground ]
[ Quarter Pounder ]
- 5 dips
- 5 incline merkins on the bench
- 5 decline merkins on the bench
- 5 box jumps
- 5 Big Boy Sit-Ups with legs on the bench
[ PAX moseys to curb right outside the playground ]
- 50 Irish Tap Dancers in honor of Abscess’s 50th
- 50 4 counts take longer than originally thought = character building fun
[ PAX moseys back to AO ]
[ Toe the Line ]
- PAX do down & backs across AO parking lot
- Skip-jumps down + 5 half burpees at the end – Skip-jumps back
- Karaoke down + 5 half burpees at the end – karaoke down
- Jog down + 25 x 4 calf raises
- Circle it Up
COUNT-OFF & NAME-O-RAMA
10 PAX – No FNGs
CIRCLE OF TRUST/BOM:
“Faith – someone who has believed in another person // fundamental believing in another person”
MOLESKIN:
(Matthew 8:5-13) – “Faith of a Centurion”
- “If I believe really hard…Jesus will do this”
- “I have to live in this moment believing in this person/people”
These are things I’ve told myself and maybe you have at some point too.
A challenge I’ve set for myself this week is what would it look like to have the faith of a muster seed // or faith like that of the centurion in Matthew 8.
Going back to “Faith – someone who has believed in another person // fundamental believing in another person” – for F3 for instance, I have faith that when I come out here, whether I’m leading or following, at least 1 HIM will be here in the gloom with me, pushing me to be a better version, and expecting me to do the same. I have faith in the Q to lead. I believe that.
TPQs (Thought Provoking Questions)
- Where do I lack the faith of a centurion?
- What people/institutions/things do I fundamentally have faith in?
- Who has faith in me?
Ties in with Proverbs 27:17 “As iron sharpens iron so one person sharpens another” —> having faith in one another to Keep the Faith & Fight the Good Fight
ANNOUNCEMENTS:
- Make sure Abscess knows you didn’t suffer in vain this morning. Welcome him gladly into the RESPECT club, and be sure to post THIS Saturday at the Asylum for his 50th birthday Q.
Iron. Sharpens. Iron.