Fitness. Fellowship. Faith.
THE SCENE:60 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch on your own
THA-THANG:
We ran. WallBall got in 3 miles before a poop pain hit him. I trudged on for another mile.
MARY:
We left her out of this one.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We spoke about upcoming race events, our current mileage challenge, Frosty being a bum for calling people out in GroupMe and then fartsacking, tramp stamps, fall break vactions, and kids. It was a good run.
THE SCENE: warm and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
.Baby arm circles forward
Baby arm circles Back
Hurdlers stretch
Quad stretch
Mercans
Bboys
Superman banana
Hurdlers and quads again
Mercans
LBCs
Mercans
Box cutters
Hurdlers and quads
THA-THANG:
moseyed over to mighty Mt Jucomanjaro for 8 reps of high intensity interval training up the hill. Performed 3 times a week this type of workout can improve many physiological parameters of fitness and only takes 18 minutes of your time. It can be done in many forms including elliptical machine, the dreaded burpees etc .
COUNT-OFF & NAME-O-RAMA
booster
speedo
trolley
snaggletooth
rocket
stye
shooter
waxjob
pinkeye
CIRCLE OF TRUST/BOM:
Living in God’s presence: What we consider sin is not really sin but the symptoms of our sinful state. The essence of sin is the willful turning away from God. And the opposite of this is repentance, or turning back to Him. Left to our own devices we tend to pull away but the Spirit draws us back . God is always calling us to Him and we have the gift of His presence and the option to turn away.
MOLESKIN:
ANNOUNCEMENTS:
THE SCENE: A little humid but beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Simple circuit with 4 stations – 1 exercise at each station. 1st lap = 10 reps of each exercise, 2nd lap = 9, 3rd lap = 8, and so on. Complete the reps at each station, run to the next station, and continue until recovery.
MARY:
Some Flutter Kicks, SSH’s, American Hammers, and Plank to finish up
COUNT-OFF & NAME-O-RAMA
40 strong this morning, including 1 FNG; welcome Bratwurst
CIRCLE OF TRUST/BOM:
From Four Pillars of a Man’s Heart by Stu Weber:
“Any servant-king who thinks he doesn’t need help is deceiving himself. We do need help, truckloads of it. Remember, it was God who said, ‘It is not good for the man to be alone.’ But unless the burden of ultimate leadership falls on the man, then a man’s wife and even his children are not sure what role he is playing and how to support and help him. However, when the servant-king is clearly on his throne of accountability and responsibility, then those around him can better determine how to serve his need to be and function as God designed. But when he is on the throne, then off the throne, on and off, leading and then not leading, it becomes almost impossible for those around him to know how to help him.”
THE SCENE: Not even 70 degrees. Is this really July?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x8 IC
SSH x25 IC
Cossack Squats x8 each leg
Warmup lap around the tennis court
Rainbow Drops x10 IC
Hindurkins x10 IC
THA-THANG:
Grab a CMU and head to the grassy field by the playground. Cones set up in a square about 16 yards apart.
Each cone has a card with an exercise.
Bears and Blocks to the first cone and do that exercise.
Bears and Blocks to next cone and do first cone exercise plus next cone exercise.
Continue to 3rd and fourth cone, adding exercises escalator style.
Abs for the six.
Once six is up, Blocks and Bears (backward bear crawl with block) to first cone. Drop that exercise, do the other three.
continue back down the escalator. Exercises:
10 Hand Release Merkins
30 Pickle Pounders
20 Carolina Dry Docks
16 Catalina Wine Mixer (8 each arm)
Guess what… Every card has a flipside! Repeat above, except crab walk carrying CMU on abdomen.
First round forward, second round backward. Exercises:
10 Knee-Up-Down each leg (same as Catalina except going from standing to kneeling and back)
30 Monkey Humpers
10 Donkey Kicks
15 Squat Jumps
MARY:
Cool-down lap around the tennis court.
Flutter kicks x20 IC
Switch to slutter kicks without breaking cadence – x15
Left-Right-Middle crunches x15
Crab Kicks x15 IC
Big Boys x20 IC
COUNT-OFF & NAME-O-RAMA
6 PAX this morning, plus a flying EH who stayed for about a lap and a half around the cones. Didn’t make it to Name-O-Rama. Hope to see him again…
CIRCLE OF TRUST/BOM:
Word courtesy of F3 Ruud (Curt Williams) – Texted to our small group men:
“The Spirit has really been impressing Phil 4:6-7 on me lately. Not just for the really difficult stuff – which is when I would more likely think of this – but lately He’s been instructing me that this is for EVERYTHING (duh… like it says). It has taken such a load off of the many smaller daily concerns and decisions and really helps increase the listening (even though I’m still a poor listener).”
Phil 4:4-7 (ESV)
Rejoice in the Lord always; again I will say, rejoice. Let your reasonableness be known to everyone. The Lord is at hand; do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.
MOLESKIN:
Glad to have Repeat and Dilbert come down and play in the grass with us! Wish we had known the FNG wasn’t going to be able to stay. Hope he got enough taste to come back…
ANNOUNCEMENTS:
Praise for Drifter’s M and upcoming 2.0 doing well! Lots of prayer all around for loved ones battling cancer. Seems like it’s all around.
Don’t forget Kickball (8/18)
Quarterly 3rd F August 11 at the Overlook
2nd annual Truckin’ to the Pound 8/25
THE SCENE: Sunny and nice, high 60’s to low 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle Hops, 10 Burpees, 10 Windmills, 10 Rockettes, 10 Cherry Pickers
THA-THANG:
Mosey to Playground. All my benches. We will do elevens starting with 10 bench jumps and 1 decline merkin, working our way to 1 bench jump and 10 decline merkins.
Mosey to Pavillion. We will do elevens starting with 10 picnic table pull-ups and 1 bench lift working our way to 1 picnic table pull-up and 10 bench lifts. Afterward, we will do a 60 second squat with backs on wall.
Mosey on roadway south until it starts heading west. We will stop to do 20 American Hammers.
Mosey to area close to stop sign as round heads west. 20 Box Cutters.
Mosey on roadway to front of Admin Bldg. Stop at Cone 1 which is in front of sidewalk going to stairs of admin bldg. We will be running clockwise on roadway going around admin bldg, stopping at each cone to do the listed exercises that will be written be each cone.
Rinse and repeat after completing the nine cones.
Mosey to AO.
MARY:
20 Pickle Pounders, Boat Canoe
COUNT-OFF & NAME-O-RAMA
16 men. We had Honcho from the Johnson City AO join us. We also had an FNG, friend of Punch List named Nate Moore. He is an attorney and we gave him the F3 name of Jail Bait.
CIRCLE OF TRUST/BOM:
We are made in God’s image. The Bible says it. If this is true, there is greatness within us. We are created to do powerful things, wonderful things.
We usually don’t think that way. We often think of ourselves as poorly made creatures who need to be molded into something completely new. Kathleen Norris states in her book, Cloister Walk “These days when someone commits an atrocity, we tend to sigh and say, “That’s human nature” And certainly, we humans are sinners. But as Norris remarks, “our attitude would seem wrong-headed to the desert monks, who understood human beings to be part of the creation that God called good, special in that they were made in the image of God. . . This is why Gregory of Nyssa speaks so often of ‘returning to the grace of that image which was established in you from the beginning”
We usually seek God outside of ourselves. This can be when we go to church, when we take a nature walk, when we read the Bible, when we see God reflected in our fellow humans. But, because we are made in God’s image, we are also capable of seeing God within ourselves. As Bob Benson says in his book, See You at the House, “I must listen to the voice that is within me. For that voice, too, is the purposeful, calling voice of God to us.”
When in my twenties, I had difficulty listening to the voice of God within me. I was in a career field that others had encouraged me into but I struggled with it and did not have a great love for it. My heart, my soul, the voice of God within me, was telling me to try psychology, but it seemed impossible – I would have to leave a job and go back to school. Yet, that voice kept calling to me and with the help of God’s voice through conversations with friends and those who loved me, I finally listened fully to God’s voice within me. It has made all the difference to me.
I encourage you to start listening closely to the voice of God within you. What is your heart saying to you? Can you hear God’s voice within you? Start listening to that voice for direction. And in your prayers, listen to that voice within you. Certainly, continue to listen to others and look outside of yourself for God’s directions to you. But also listen within yourselves for God’s directions to you – because you are made in the image of God.
ANNOUNCEMENTS:
3rd F on Saturday, August 11.
Kickball tournament on Saturday, August 18.