Round and Round We Go
THE SCENE: 42 and clear.
F3 WELCOME & DISCLAIMER: Skipped!
WARM-O-RAMA:
- Push the block up
- Let the block pull you down
- Grady corns
- Seal squats
- CMU merkins
- Stretch OYO 30 seconds
Bear crawl to line 1, 20 merkins then plank. Bernie back
Bear crawl to line 1, 20 merkins, lunge to line 2, Al Gore. Bernie back
Bear crawl to line 1, 20 merkins, lunge to line 2, Al Gore. Crab walk to line 3.
THA THANG:
Grab a block…
16 stations. Perform exercise at the station and move to the next clockwise. Every 2 minutes a timer will sound – when it sounds, run a lap around the house. Remember your location and rep and count! When you return from your lap, pick up where you left off.
Stations were;
- 20 Heavy lunges (10 each side)
- 40 Shoulder Presses
- 30 Heavy LBC
- 20 Bobby Hurley
- 40 Triceps
- 20 BBS with press
- 20 Thrusters
- 40 Curls
- 20 Good mornings
- 10 Heels to Heaven (4-ct)
- 10 Burpee jumpovers
- 25 CMU Swings
- 20 Heavy Freddy (4-ct)
- 10 Plyo Merkins (10 each side)
- 25 Goblet squats
- Colt 45
MARY:
PAX choice for the last 2 minutes
CIRCLE OF TRUST/BOM:
When a man has the courage to talk about his struggle, we don’t owe him acceptance. We owe him something far better – alliance. We become his allies in battle. There is zero condemnation – because each one of us has garbage in our heart that we are fighting against. We don’t accept where he is – we challenge him to be better. That is iron sharpening iron.
Proverbs 27:17, “Iron sharpens iron, and one man sharpens another.
Proverbs 27:5-6, “Better is open rebuke than hidden love. Faithful are the wounds of a friend…”
MOLESKIN:
From Tooth Fairy, (paraphrased) It’s hard to be transparent about struggles because society/culture tells us to just ‘man up’. Let’s father our children better than that – so they can grow up to be emotionally vulnerable in a healthy way.
Aye!!
PRAYERS / ANNOUNCEMENTS:
Prayers for Mrs. and Baby Spotter. Praise for Stitch’s mom. Prayers for Shrubbery and Wagon Wheel.
Prepare your minds for Action
THE SCENE: 34 and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- 8 rough start Motivators (thanks Mayberry and Junk)
- 5 Cherry pickers
- 10 tie fighters forward and backwards
THA-THANG:
Mosey over to the Thunderdome and get a battle buddy
- 100,200,300 – SSH,Squats,Merkins
- One partner runs to the end of the long parking lot as the first partner does the rep count and trade off
- 100,200,300 – Shoulder taps,Iron Mikes,hello dollys
- Fellowship mosey back to the AO
MARY:
10 count Motivators
Hot yoga
CIRCLE OF TRUST/BOM:
1Peter 1:13-16
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence January 7th Signups in Slack.
The Ocho UNO Q
THE SCENE: A crisp, but beautiful gloom set the backdrop for what was destined to be a great day!
F3 WELCOME & DISCLAIMER: Every HIM was welcomed and disclaimed.
WARM-O-RAMA:
- 20 SSH
- 20 LBAC
- 15 Tempo Squats
- 15 Merkins
- 15 Mt Climbers
- a few Up & Down Dogs
- 3 perfectly executed Knoxville Cherry Pickers (because ground cherries are the only cherries)
- A warm-up lap around the lot
THA-THANG:
HIMs were welcomed to the “table” on the porch to play OCHO UNO.
The OCHO UNO Q
One Uno Deck (1-3 cards thoughtfully removed)
Green – CORE
Red – LOWER
Yellow – UPPER
Blue – BURPEES
Process: Draw a card, identify the exercise, place card in discard pile, flip the exercise card over, announce your exercise. Number on card = number of reps (0=10). Pick one of the exercises that hasn’t been done yet. When all are picked, all are available again. ALL 8’s are OCHOs (ANY COLOR) = Yell Ocho and take a lap
Multipliers:
+2 means double the next card. Pick one more card, use color of second card, pick an exercise, and x2 the reps
+4 means quadruple the next card. Pick one more card, use color of second card, pick an exercise, and x4 the reps
All special cards are all 8’s. Color doesn’t matter:
Skip = 8 Single-leg squat (4 each leg)
Reverse = 8 Groiners (2 count = 1)
Wild = 8 Mt Climber (4 count = 1)
Announce your number and exercise loud enough for everyone to hear the call. After the HIM to your right announces the number and the exercise, you don’t do that exercise. You sit out one round and draw yours and get ready to announce so that we have constant work.
CORE (Green)
Basilisks
Prone Rows
LBCs
Freddy Mercurys (4 count)
Big Boys
LOWER (Red)
Squats
Monkey Humpers
Jump Squats
Lunges (2 count)
UPPER (Yellow)
Merkins
Hand-Release Merkins
Carolina Dry Dock (pike push-up)
Shoulder Taps
Triceps Dips (in reverse plank or on wall/bench)
MARY:
We had time to lay down and pull off some Hello Dollys and Side Crunches.
COUNT-OFF & NAME-O-RAMA
We made it!
CIRCLE OF TRUST/BOM:
I want to tell you about the Ocho Unos of the Bible.
You know that left to ourselves, we’re a wreck. Genesis draws a bleak picture of humanity. The hearts of humanity are always evil everywhere. So, God brought judgment on that evil through the flood. But in His great mercy, He didn’t wipe out everyone, God graciously rescued a family to continue His plan. God remembered us.
Genesis Ocho:Uno (ESV) — 1 But God remembered Noah and all the beasts and all the livestock that were with him in the ark. And God made a wind blow over the earth, and the waters subsided.
And yet human beings still continued to do what was right in our own eyes instead of living by God’s good ways. So instead of just telling us about the way, God Himself became the way. That’s what we celebrate at Advent and Christmas.
Matthew, Mark, and Luke 8:1 all show us Jesus teaching about how to be made right with God and many people turned from their sins and followed him.
Matthew Ocho:Uno (ESV) — 1 When he came down from the mountain, great crowds followed him.
Mark Ocho:Uno (ESV) — 1 In those days, when again a great crowd had gathered, and they had nothing to eat, he called his disciples to him and said to them,
Luke Ocho:Uno (ESV) — 1 Soon afterward he went on through cities and villages, proclaiming and bringing the good news of the kingdom of God. And the twelve were with him,
God came to us. The baby in the manger made a way for us by coming as God and as man to live the life we should have lived and then by paying our price for the sinful lives we have actually lived. He made the way. So that the best Ocho Uno in Scripture is…
Romans Ocho:Uno (ESV) — 1 There is therefore now no condemnation for those who are in Christ Jesus.
And then one day soon, the one who came as a baby to live life for us is coming again as the Lamb of God who is also the Judge and King.
Revelation Ocho:Uno (ESV) — 1 When the Lamb opened the seventh seal, there was silence in heaven for about half an hour.
So, men, my simple encouragement to you today is if you want your marriage to change, if you want your parenting to change, if you want your life to change it starts with this. Are you still living under the right condemnation for the wrong you’ve done, like a slave chained to your sin? Put your hope in Christ, because he has paid the price, there’s no more condemnation for a man in Christ. And then, live like men who God has remembered and pronounced free of condemnation. Live for Christ in your marriage, with your kids, and at your work today. If you’re in Christ, you’re a free man. So step up and stop living like a slave to sin.
MOLESKIN:
Prayed for Cosmo’s mom, for healing and endurance. Prayed for Mathlete’s M, who’s getting close to bambino siete arriving. Prayed for all the brothers who are travelling this time of year.
ANNOUNCEMENTS:
Project Christmas fellowship upcoming.
2.0 workout on Christmas Eve. 12 pains for the chilluns.
And Kick & Mathlete mentioned something about a billion burpee challenge in January. Sounds just crazy enough to make men of all of us.
It’s a good day at Rampart!
THE SCENE: Not rainy. Weird!
F3 WELCOME & DISCLAIMER: Indubitably!
WARM-O-RAMA:
- SSH x15
- Knox Pickers 5 or 6
- Willie Mays Hayes x8
- Liver Twists – x6
- Chatty Cherry Pickers – x12
- Hallelujahs – x10
- Moroccan Night Clubs – x10
- LBAC Forward – x10
- LBAC Reverse – x10
- SSH – x10
Mosey to the paved “hill” thingamabob.
THA-THANG:
Jacob’s Ladder – Run to the top of the hill, 1 burpee, mosey back. Run to the top of the hill, 2 burpees, mosey back. Run to the top of the hill, 3 burpees… you get the idea. All the way to 7. 28 burpees in total.
Kevin’s Ladder? – repeat the following exercises in 3 stations in the following order: station 1, station 2, station 3, station 2, repeat until time.
- Station one: 10 Lunges
- Station two: Cut a Flip (3 merkins, flip, 3 BBS)
- Station three: 15 squats, then back to station 2, then one.
- Rinse and repeat until time.
RTB
MARY:
- Flutter Kicks – 10x IC
- Freddie Mercury – 10x IC
- SSH – 30 IC
- Time was called.
CIRCLE OF TRUST/BOM:
The other morning, Slappy at The Project started the morning off saying, “It’s a good day.” Regardless of the weather and our circumstances, he reiterated that it was going to be a good day. YHC believed him and started thinking about that statement.
The following day, after having coffee with a friend who was struggling, YHC repeated. “It’s a good day.” Said friend agreed with a certain amount of determination. “It is a good day.”
Philippians 4:4-7 says…
“Rejoice in the Lord always. I will say it again: Rejoice! Let your gentleness be evident to all. The Lord is near. Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”
“Rejoice” is not just an internal sentimental feeling. The word actually indicates a public or outward celebration.
YHC would have loved to write the “Southern Translation” of the Bible if someone hadn’t already beaten YHC to the punch. It’s difficult to tell second person plural from second person singular in English; (i.e. you from you all) without the very important and completely legitimate word “ya’ll”. It’s nearly as important as the Oxford Comma in the opinion of YHC. In the Greek, Paul means “y’all” in this paragraph when he says, “you”.
Paul is saying, “Let y’all’s gentleness be evident to all” and “will guard y’all’s hearts and y’all’s minds in Christ Jesus.
This means that your outward celebration and your visible attitude does 3 things.
- It changes your attitude.
- It’s contagious.
- It affects the environment of the entire group.
We should be the kind of person that is always celebrating, always reassuring, always positive. It’s a good day. Especially when we have hope in the Lord who “is near”. Each of us should be challenged to be a more positive influence to our Ms, 2.0s, PAX, colleagues, communities, etc.
It’s a good day!
MOLESKIN:
Prayers for Cardinal with a tough assignment today, Spielberg’s M, Curious George.
ANNOUNCEMENTS:
Binks on Q Wednesday.
Skeletor on Q Saturday.
VQs forthcoming!