THE SCENE: Muggy. Midsummer for sure.
F3 WELCOME & DISCLAIMER – Administered.
WARM-O-RAMA:
Wrist & neck roll (courtesty of Cave man)
Richard Simmons (inspired by Mermaid’s shorts but also pre-planned)
Ankle roll
Flamingo
Seal clap squats
Forward lunges
Backward lunges
Tennessee rocking chair
THA-THANG:
Mosey to the turf field
AMRAP
Reps in 30 seconds:
Skater hops (same)
Merkins (same)
Line over over under under (hop scotch)
Suicides – 10 yard increment
Monkey Humpers / Calf Raises
Mosey to CMU pile
Complete reps & then do more of an exercise: 11’s
Deadlifts
4-ct Flutter kicks
Q stopped about 1 rep left of deadlifts
Mosey to the shovel flag (jailbreak? Decided against it but pushed the normal mosey pace)
Do a circuit for time
4 corners- (aka Judge Judy special)
Mountain climbers/ Leg lifts – 20 each
Squats / LBC – 20 (4-count LBC’s)
Merkins / Dolly – 20 each
Gas Pump / Gas Pump – 20
Core at the end holding a plank, glute bridge or pick
MARY:
Dealer’s choice. We had lots of time for that. Crazy, huh?
COUNT-OFF & NAME-O-RAMA
11 Hard-working men.
CIRCLE OF TRUST/BOM:
“To those outside the law I became as one outside the law (not being outside the law of God but under the law of Christ) that I might win those outside the law. To the weak I became weak, that I might win the weak. I have become all things to all people, that by all means I might save some. I do it all for the sake of the gospel, that I may share with them in its blessings. Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it. Every athlete exercises self-control in all things. They do it to receive a perishable wreath, but we an imperishable. So I do not run aimlessly; I do not box as one beating the air. But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified.”
1 Corinthians 9:21-27 ESV
When we welcome people in from the outside, we ought to do both pieces of the F3 matra:
“No man left behind”. This means we run in such a way that we know how to bring others alongside us.
We get to circle back for other guys. Do exercises when we are done. Run through Dealer’s Choice. Count off. Count rest.
These are all things we do together.
But it’s also no man left the same.
AMRAP. Complete reps & then do more of an exercise. Do a circuit for time (4-corners). Push yourself!
Where do you need to become as one under the law? Where can you voluntarily submit to the authority in your life for the good of others and God’s glory?
Where do you need to become as one not under the law (but still under grace)? How can you submit yourself to God’s freeing law? Where the spirit of the Lord is there is liberty?
So let’s read this again:
Today, become someone who leaves no man behind but leaves no man the same. For God’s glory & our good.
MOLESKIN:
I’m signing up for more Q’s so I’ll show up more. A little bit of healthy pushing myself a little bit of learning to lead better by stepping up. You can do the same or even join me for a co-Q!
ANNOUNCEMENTS:
Sign up to support the F3 / FiA booths – see Slack!
