THE SCENE: A cool 63 with slight fog F3 WELCOME & DISCLAIMER WARM-O-RAMA:
Little Baby Arm Circles IC x15 each way
SSH IC x20
Tempo Merkins IC x10
Imperial Squat Walkers IC x15
Suzanne Summers (Cross Jacks) IC x10
THA-THANG:
Mosey towards the planters to the waiting F3 Workout Deck or Deck of Death as coined by Chaucer. Played the standard deck rules, flip a card and do the exercise on the card for the reps represented by the card (face – 10, Royal – 25, Ace – 100). Went around the circle 8 times for 40 cards till time ran out.
MARY:
No Mary.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Why are you here? What motivates you to get out of bed and join this group multiple times a week?
This was more rhetorical to spark an inner dialogue so we know how to talk to others about this crazy thing we do called F3.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc. ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
CIRCLE OF TRUST/BOM:
Learn vs Follow. Time to lead and a time to Follow. Briefly discussed current political climate in America. Didn’t go into picking sides but just talked about the need for Godly leadership in our country. Starts at home with your family, your wife, your kids. Gave a shout-out to each PAX present:
proton- the competitor, hates to lose.
Kentucky- faithful to the Equalizer and pushes it every Saturday.
Pusher- guy does not quit. Loved running with him today and learning more about him!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc. ANNOUNCEMENTS:
Prayed for our F3 Knox GoRuck brothers. Those guys are badasses!
11’s. Bear crawl back & forth across a couple of parking spaces. Merkins at one end / Carolina Dry Docks at the other end.
Mosey to the courtyard
11’s. Start at the bottom of one stairwell, then run up the stairs, down the sidewalk and down the next stairwell. Squat Jumps at one end / Burpees at the other end.
Mosey to the rock pile
7’s (short on time). Hold your rock & lunge back & forth across the road. Goblet Squats at one end / Flamingos at the other end.
CIRCLE OF TRUST/BOM:
Read from Ephesians 5 regarding the relationship between a husband and wife. Are you loving your wife like Christ loved His church? Are you solid, stable & understanding? Does your wife know you’ll be there when all else fails?
THE SCENE: Cloudy and began to rain F3 WELCOME & DISCLAIMER WARM-O-RAMA:
Side straddle hops x 20
Tempo squat x 10 (3 count down)
Tempo push up
Tempo Good mornings
THA-THANG:
Tha-Thang #1
Mosey to the wooden bridge
Stride (75%) to next bridge
1st bridge: 20 Dry Docks (hold plank)
Stride to next bridge (all run together)
2nd bridge: 30 diamond Merkins (hold squat)
Stride to the road
3rd bridge: 40 lunges (20 each leg) (fire hydrant)
Stride to fountain
Fountain: 50 squats (Big boys)
Indian Run back to the grinder
Tha-Thang #2
Kraken reps of 20:
Pullups
Goblet Squat
Diamond Merkin/Plyo pushup
Sumo DL high pull
Mr. Spectacular
Swings
Dips
Good mornings
MARY:
V ups x 15
American Hammers x 20
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes! CIRCLE OF TRUST/BOM: Several years ago I started to pray, very innocently and ignorantly, that God would remove anything that comes between he and I. I prayed that he would take this decade of my life and tear me down to the foundation if he needed to. He has since and is still dismantling me and humbling me and teaching me and at times it is down right painful. Asking him to show me my agreements (lies that come out of my hurts and woundings) is one way he is teaching me. Another is through images that he gives us in scripture. I like to hunt and be in the woods so this image I have been given lately that I can’t get out of mind takes place perhaps in the wilderness. Iit comes from Jeremiah 6:16 “Stand by the roads, and look, and ask for the ancient paths, where the good way is and walk in it”. In my mind I am looking around and I am so busy that I can’t see what is right in front of me, what has been there the whole time. I can’t see this slightly hidden but well beaten path unless I slow down and take my time, unless I engage, unless I remove the unnecessary things from my life. I am reminded that there are no short cuts. I have to push back the agreement that I make that says, “You are 35 and what do you have to show for it. Work harder, worry more, prove yourself” and believe that this time in my life is a time to take the low seat at the table. To purposefully choose what sometimes looks backwards to the world because I am not fighting for the top spot at the table. I am in search of the narrow gate Matthew 7:13 “Enter by the narrow gate. For the the gate is wide and the way is easy that leads to destruction, and those who enter by it are many. For the gate is narrow and the way is hard that leads to life, and those who find it are few”. I want to find and take the ancient path to the narrow gate. I want to be led to life. There is a way that has been made for me. I am pleased and honored to be on this path with you.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc. ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
THE SCENE: It was a dark and stormy night… but actually pretty pleasant! The rain was considerate enough to hold off until the very moment we finished the workout. F3 WELCOME & DISCLAIMER WARM-O-RAMA:
SSH (4 x 6 = 24, IC), Cherry Pickers (4 + 6 = 10, IC), Tempo Merkins (4 + 6 = 10, IC), Bolt 45s, with a bonus squat to make them Bolt 46s (IC) — YES, there’s a pattern. One guess as to how old the Q turned today… THA-THANG:
Mosey to drive/parking area southwest of admin building.
BEARWAY TO HEAVEN: three cones set up at approximately 15 yard intervals. Bear crawl suicides to each cone, doing 4, 6, then (4 + 6 =) 10 merkins at each cone. Run back to start after last cone.
4/6/(4+6) 10s Part 1: Mosey to parking inlet southwest of admin building. Battle buddy up. One person runs the loop up the stairs and around back into the parking area while the other person does Imperial Squats, then the other partner runs the lap. Half way through the loop, do the following three exercises. Do three loops doing 4x, 6x, and 10x reps:
LBCs
BBSs
American Hammers
4/6/(4+6) 10s Part Deux: Mosey to rock pile by the AO. One person grabs a rock, runs to the tree down the driveway, and does the three exercises below, and runs back, switching with partner after each lap. Everyone does this three times, doing 4x, 6x, and 10x reps on the exercises. While one partner is running, the other is doing maintenance exercise of merkins (first lap) and running in place (second and third laps).
jump squats
lunges (doing both legs count as 1)
Iron Mikes (4-ct)
Mosey back to AO.
MARY:
Homer/Marge until the grunts were getting a bit embarrassing, modified table saw x20 (4-ct), Tempo Merkins
COUNT-OFF & NAME-O-RAMA
6 men strong!
CIRCLE OF TRUST/BOM:
Don’t Make It About You, Make it About the Team.
The people you have known who are great leaders, that you admired, that you would run through a brick wall for… did they tend to compliment and encourage others, or did they brag about their own accomplishments and take credit for themselves? Strong leaders are those who have the confidence in themselves to give praise to others, thereby instilling pride in them and encouraging them to continue to put forth their best efforts. During the retirement ceremony tight end Jason Witten, Coach Jason Garrett of the Dallas Cowboys described one of the things that made the future hall of famer so special, which was his humility and praise for his teammates. He recalls in the clip below how Witten– when discussing one of the greatest plays of his career– gave praise to everyone else on the team for being an integral part to its success. Witten wasn’t a rah rah guy, but he was universally respected for not only his talent as a player, but because of his team-first mentality. We can all take a lesson from this, and take the time to lift someone else up, give them thanks and praise for being a part of your “team”, whether it’s your family, a sports team, your church group, your PAX.
ANNOUNCEMENTS:
Final Thursday of the month beer rendezvous at Union Jacks! The birthday boy paid the tab. In the spirit of the Word above, I wanted to show my appreciation to the team at the Asylum that has meant so much to me. Cheers, fellas!
