Fitness. Fellowship. Faith.
it was colD
Bookman warmed up the PAX while I dooddled on the Bermuda Triangle
CIRCUIT: Overhead press, lunge, box cutters, suitcase carry, goblet squat—all with your trusty CMU
BREAK: Bench press, tricep work, calf raises
Do both of these twice
7s: PullUps & Step Ups
Recover
Scott Galloway defines masculinity as “Garnering strengths and skills such that you can protect and advocate for others”
THE SCENE: Colder than crap for March 13th. 34 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 burpee, 15 SSH, 2 burpees, tempo merkins x5, 1 burpee, tempo squats x5, 2 burpees, WMH x 6, 1 burpee, Knoxville Cherries x6, Shoulders: LBACs (forward/back), Seal claps, OH claps, Chattanooga Cherries, and finish with Projectorvators x 5.
THA-THANG:
Mosey to middle light of parking lot with CMUs.
MARY:
No time for Mary.
COUNT-OFF & NAME-O-RAMA
11 PAX were hitting it hard today.
CIRCLE OF TRUST/BOM:
Synopsis from Romans 5:1-11:
1. FAITH in Christ provides peace and access
2. HOPE through Christ allows us to endure suffering to become more Christ-like
3. LOVE of Christ saves sinners from God’s wrath and justifies us now and in the future
Faith, Hope, and Love is a repeated theme in Scripture.
“Therefore, since we have been justified by faith, we have peace with God through our Lord Jesus Christ. 2 We have also obtained access through him by faith into this grace in which we stand, and we boast in the hope of the glory of God. 3 And not only that, but we also boast in our afflictions, because we know that affliction produces endurance, 4 endurance produces proven character, and proven character produces hope. 5 This hope will not disappoint us, because God’s love has been poured out in our hearts through the Holy Spirit who was given to us. 6 For while we were still helpless, at the right time, Christ died for the ungodly. 7 For rarely will someone die for a just person—though for a good person perhaps someone might even dare to die. 8 But God proves his own love for us in that while we were still sinners, Christ died for us. 9 How much more then, since we have now been justified by his blood, will we be saved through him from wrath. 10 For if, while we were enemies, we were reconciled to God through the death of his Son, then how much more, having been reconciled, will we be saved by his life. 11 And not only that, but we also boast in God through our Lord Jesus Christ, through whom we have now received this reconciliation.”
MOLESKIN:
Prayers for Wilbur and M as another 2.0 on the way, prayers for those HIMs traveling like Binks, praises for good health and job reports. Great to have Curious George back with us.
ANNOUNCEMENTS:
March 18th is painting Cardinals’ M’s house in Karns (Please sign up), CSOP Hackshaw Ridge (see newsletter), 3rd F – still working on a draft letter to send to churches about male leadership in the community and F3. RAMPART will be bombing other AOs this week starting with Big Ball.
THE SCENE: A weirdly warmer 40 degrees, started misting at the end
F3 WELCOME & DISCLAIMER Done.
WARM-O-RAMA:
Windmills (not Rockettes)
Rockettes
Gradycorns
Mosey on to “the bathhouse”
THA-THANG:
Partner up for a good ol’ fashioned DORA, running around Stonehenge each turn
Mosey to the rockpile, the real one
25 reps of each exercise below, running around the Bearmuda Triangle between
Burpees
Overhead Press
Merkins
Big boy situps
Squats
MARY:
No time
COUNT-OFF & NAME-O-RAMA
8 PAX
CIRCLE OF TRUST/BOM:
When things get crazy or complicated, remember the basics in life.
MOLESKIN:
Safe and happy travels, enjoy Spring Break with the family
ANNOUNCEMENTS:
Open Q this Wednesday! Prep work today at 5pm, Painting Saturday for Cardinal’s wife, EFHR 4/14 -> Sign on Up, Hardship Hill on it’s way Memorial Day
THE SCENE: 41° dry & calm – will will be wishing for that in 6 months
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Harry Rockets, Cherry Pickers, 8 Count merkins, Baby Arm circles, and a short lap around the parking lot.
THA-THANG:
Line up at 1st line
Start the timer. We used 2 parking spaces as the lines.
All PAX perform each exercise for 1 full minute (no rest interval between sets).
After each 50 reps, move forward one line.
Immediately following the 10th set (no rest), perform 5 minutes of CMU Thrusters (keep counting toward your total # of reps).
Total duration: 15 minutes
1-minute of CMU OHP
1-minute of CMU Goblet Squats
1-minute of CMU Bent Over Rows
1-minute of CMU BBS
1-minute of CMU Biceps curls
1-minute of CMU Lunges
1-minute of Derkins (feet elevated on CMU)
1-minute of CMU LBCs
1-minute of CMU Triceps extension
1-minute of CMU Deadlifts
5-minutes of CMU Thrusters
Record 1st Round # of reps
Rest 3 minutes
Now…REPEAT the full routine – starting over with your rep count
Great work 7 HIMS + a runner:
Log your scores here: Form
CIRCLE OF TRUST/BOM:
Gal 2:20 Now…REPEAT the full routine – starting over with your rep count
I have been crucified with Christ, it is no longer I who lives but Christ who lives in me
and the life I now live in the flesh I live by faith in the Son of God who loved me and gave His life for me.
From AW Tozer, Crucified Life: last time I spoke of living the crucified life – it has a currency. We have to give some things up. Pay something. This is not salvation – Jesus Christ paid that price in full, but for our sanctification, it costs something.
We looked at Fun
Also consider: Safety |Convenience |Popularity| Worldly Success
Let me be clear, these are not things we have to give up – but if God asked us to, would we.
Would we write the check that says.
All our security and safety?
It would be safer to be at a gym where no one is going to ask you to lead
It would be safer to store up more treasures on earth in case things fall apart in the future
It would be safer to stay in comfortable, familiar settings and not risk it
It would be safer to not go on that missions trip.
It would have been safer for Bonhoeffer to stay in England and not fight the evil of Nazi Germany.
But God calls us to live the crucified life because it is worth it. Eternity is on the line
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Wed Still Open. Build your escape from Haw Ridge teams. Painting Cardinal’s widow’s house Saturday
THE SCENE: 49 and drizzling.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Sometimes
THA-THANG:
Mosey to the new building.
The goal was to go around the building and perform the exercises that were indicated in each of its 7 entrances. The number of repetitions will be dictated by throwing a dice. We repeated the loop twice and the destiny decided to beat us with 20 repetitions each time :). Below the exercises.
Mosey the CMU pile.
The goal here was to do an inverse ladder with exercises using a CMU and then going up the hill to do some pull-ups. Below the exercises:
We were not able to complete the whole ladder due to timing restrictions :).
MARY:
We let the dice decide the number of repetitions of each exercise. We did some push-ups and some burpees.
COUNT-OFF & NAME-O-RAMA
8 HIMs.
CIRCLE OF TRUST/BOM:
Reflected on the importance of Women in our lives, remembered the IWD.
Genesis 2:18
Then the Lord God said: “It is not good that the man should be alone; I will make him a helper fit for him”.
MOLESKIN:
ANNOUNCEMENTS:
Trying to start a new AO in Melton Lake Park. Workouts on Sat.