THE SCENE: 40’s and dry. Sweat was imminent
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-2 x each leg 180 Lunges – Done OYO for a total of 180° – lunge in front (90°), lunge at 45°, lunge to the side (0°), lunge backward at -45°, lunge straight backward (-90°).
-10 x Tennessee Rocking Chair – (S/O to WaxJob for this exercise) – Begin with arms straight out in front of you: 4 ct IC: 1) touch hands to toes, 2) squat down with hands going straight out in front of you, 3) touch hands back to toes, 4) stand up straight with hands out in front
Partner up (partners used later at Sophomore Hill)
-5 x each Booyah! Merkin (modified to do high fives instead of shoulder taps as described in the Exicon)
-5 x Bropees
-3 x each / 6 x total Squat Walking Rockette – Start in a parallel squat with arms in front and kick your left leg toward your right hand, squad back down, kick your right leg toward your left hand, squat back down and repeat.
THA-THANG:
Black Snake to Sophomore Hill. PAX are getting better on the spacing but still need some work on their turning spacing.
DORA Circuit AMRAP for 10 minutes:
1. 3-legged Bernie (aka Laverne & Shirley – S/O to Guardrail for naming this one) – backwards run joined at the hips up the paved part of Sophomore Hill
2. 5 x Bropees at the top (high-five encouraged to avoid jumping into each other with a high-ten Bropee)
3. Wheelbarrow down the grassy part of the hill – halfway switch (modify if both PAX cannot do all the way down the hill to a bear crawl or lunges)
4. 5 x Booyah! merkins at bottom (same high five modification as during the warm-up)
DORA Crew (3 HIMs per group) – 5 minutes AMRAP per round
| Exercise | Round 1 | Round 2 |
| Hodor | 1 CMU | 1 CMU |
| Run / walk | 1 CMU | 2 CMUs |
| Thrusters | 1 CMU | 0 CMUs |
Recover called – no time for Round 3 (plus who knows if the Q would have been able to run/walk carry 3 CMU’s).
Flutter kicks IC after “recover” was called and PAX were still putting away their CMU’s.
Black Snake back to the AO
Mini sprint workout
100% Sprint down to the bottom of the parking lot
15 second recovery
100% Sprint up to the top of the parking lot
15 second recovery
MARY:
BBS 1 minute AMRAP until 6:15
COUNT-OFF & NAME-O-RAMA
17 HIM’s bearing each other’s burdens and CMU’s (link no pic uploaded). No FNG’s. Welcome back from sleep deprivation aka a new baby, Gump!
CIRCLE OF TRUST/BOM:
F3 has meant so, so, so much to me! Today we focused in the workout on working together as HIM’s. To be able to better bear each other’s burdens as I’ll read from Galatians 6 here in a moment, as the PAX have known and seen in me, more transparency and vulnerability is required to be able to better bear each others burdens. It’s F3 so much as the organization so much (though it is a solid organization) but the HIM’s who walk with me, push me, and ENCOURAGE me at 5:30 A.M. when I would previously see another woman not my wife. This was evil and wicked what I did before, but now God has changed me and my life so dramatically for the better. So while it might seem like verse 1 of the the following passage is a bit off on a first reading of the passage, I think it fits perfectly into where I’ve been walking and how we ought to walk was HIMs:
Galatians 6:1-5
“1 Brothers, if anyone is caught in any transgression, you who are spiritual should restore him in a spirit of gentleness.
Keep watch on yourself, lest you too be tempted.”
2 Bear one another’s burdens, and so fulfill the law of Christ.
3 For if anyone thinks he is something, when he is nothing, he deceives himself.
4 But let each one test his own work, and then his reason to boast will be in himself alone and not in his neighbor.
5 For each will have to bear his own load.
When we exercise (physically and spiritually), we’re doing several things. We stretch our comfort zones working out and this will be especially true today. This passage outlines them for us:
1. v1-2 – Bearing each other’s burdens (especially through prayer – we’ll come back to this)
2. v.3 – Don’t think you’re something when you’re nothing
As Proverbs 27:2 says “Let another praise you, and not your own mouth; a stranger, and not your own lips.” We may think we’re something, but God tells all of us that we are nothing and to be humble about everything.
3. v.4-5 Each one test his work, bear his own load.
When you workout, you’re not comparing yourself to other HIMs here. God has given us each different talents, abilities, skills, bodies. But we are called “to be faithful and not successful” as I heard Rick Dunn say at Maple Street Nights a few weeks ago. Paul agrees “”For who sees anything different in you? What do you have that you did not receive? If then you received it, why do you boast as if you did not receive it? (1 Corinthians 4:7)”
Back to Bearing each other’s burdens
You’re here to bear your own load and carry other HIM’s burdens when they can’t, and you let them when you can’t. Like how the thrusters were made SO much easier without CMU’s and how if we’d had time the Hodor would have been easier as one HIM tried to bear all 3 CMU’s at once.
So now we will do that in prayer triangles. Prayer triangles explanation:
Share 1 prayer request per HIM ~10 seconds each. Sincere but brief.
After all PAX in your triangle have shared, one HIM take initiaitive and start praying for one of the HIMs next to him.
Go around the triangle and one HIM pray for one HIM each of the other PAX in your triangle.
When all groups finished the Q said “bring it in” and prayed as one group of HIMs bearing each other’s burdens.
MOLESKIN:
Prayer for all of the HIMs present going into 2020 that we would bear each other’s burdens both at F3 and wherever we go as God calls us.
ANNOUNCEMENTS:
JUCO NYD workout is ON for 0530 (with rucking after the normal workout is on. JUCO Rush will start at 0700 just for this week).
Polar Bear Plunge New Year’s Day 12:00pm. Meet at the Wye in Townsend. Immediately following we’ll have 2nd F at Soccer Taco Northshore. This has grown to be an awesome 2nd F event! Don’t miss out on something that seems impossible but could be invigorating!