THE SCENE: Mid 60’s and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20
Arm circles x 10 each way
Hillbillies x 10
Burpees x 5
Lunges x 5
Merkins x 5
BBS x 5
Squats x 5
THA-THANG:
Drop BOMBS on this side the park.
5 targets on the loop. Run and drop BOMBS. Run and drop BOMBS. Etc.
B Burpee 10
O Lunges 15
M Merkins 20
B BBS 25
S Squats 30
MARY:
B O M B S
COUNT-OFF & NAME-O-RAMA
14 including 2 FNGs Kipper and 3Rivers
CIRCLE OF TRUST/BOM:
The bombs in our lives fall on our heads and attempt to blow us to pieces. We here at the Bomb Shelter have an circle of protection from the destruction. Through our bond of sweat and pain we support each man and lift them out of the ashes when it all becomes too much.
MOLESKIN:
Fun!
ANNOUNCEMENTS:
Quarter Mile Bucket O Fun
Damp and humid
F3 WELCOme & Disclaimer
Warmarama- 21’s, Cherry Pickers x 10 IC, Grady Corns x 50 IC, Annie’s x 10 B IC, Danny Do Legs (Annie’s using legs instead) x 10 B IC, lunges x 10
THA-THANG:
Mosey to Marathon station
- Partner up and run, stopping every 1/4 mi doing 5 Burpees, 10 Merkins, 15 BBS. On return to AO change to 5 Man makers, 10 Bobby Hurley’s and 15 Bonnie Blair’s. This made the return run much slower as all our legs was achin’
- Fast Bernie to AO
- Mary: Gas Pumps x 15 IC, crunchy crabs x 15 IC B, Flutter Kicks x 20 IC
COUNT-OFF & NAME-O-Rama-
11 HIMS : Mr. Wedgie, Fast-n-Easy, A-Rod, Fob, Herbie, Biohazard, Oscar, Soy Sauce, Dr. Feelgood, Natty, Simmons
CIRCLE OF TRUST/BOM:
Words of appreciation and kindness to others are often forgotten. We must remember to show this appreciation to others for acts of kindness and influence. In turn, be that influence on those where opportunity arises. Don’t expect anything from it, just do it selflessly as Jesus taught
Moleskin: prayers for Natty’s mom’s in grieveing the loss of her husband, for Soy Sauce as he works through some tough times and for Lifetouch, as well as Simmon’s associate pastor who is going through CA Rx.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
Ode to Coolio
THE SCENE: A balmy 70. At least it wasn’t raining.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 (4 ct IC); 15 Moroccan Nightclubs (4ct IC); Imperial Squat Walkers x 10 (4 ct IC); 5 burpees
THA-THANG:
- Mosey up toward the Colosseum, stop at the last Stop Sign for 25s – Merkins and 4ct LBCs
- Keep moseying to the Colosseum for 25s of Dips and 4 ct Squats
- Mosey down the other side all the way to the Elysium Fields for a Coolio special- high knees, with some drop and rolls in the wet grass. Mosey to the other side of the field, then sprint back across
- Mosey to the little chapel for 25s of Merkins and 4ct American Hammers
- Mosey to the base of Cardiac and start the first part of 25s of CDDs and BBS
- Bernie to the first turn, second part of the 25s,
- Bear Crawl to the next turn, third part of the 25s,
- Sprint to the top and finish the 25s
- Just enough time to make it back to the AO for the COT
MARY:
No time.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Love is hard: From 1 Corinthians 4-8: “Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It is not rude, it is not self-seeking, it is not easily angered, it keeps no record of wrongs. Love does not delight in evil but rejoices with the truth. It always protects, always trusts, always hopes, always perseveres. Love never fails.” Those are tough words to live up to, but as HIM, that is what we are called to do, and not just for those closest to us, for our family and friends, but for all. We will fall short. Keep striving.
MOLESKIN:
Great to see Pac-Man back in action today. I enjoyed the company guys.
ANNOUNCEMENTS:
We don’t have to split up if we have 12 now.
Surrender
THE SCENE: 67 degrees F, 90% humidity, sprinkles turning to partly cloudy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Overhead Claps, Cherry Pickers, Imperial Squat Walkers
THA-THANG:
With a CMU, run to the first light pole and perform 12 exercises indicated
Light Pole (LP) #1: Floor Press (leave CMU at light pole)
Run back to starting point, run to LP #2 (pick up CMU on the way)
LP #2: Floor Press, Bent Rows (leave CMU at LP #2)
Run back to starting point, run to LP #3 (pick up CMU on the way)
LP #3: Floor Press, Bent Rows, Curls
Repeat above sequence until all listed exercises are completed.
LP #4: Floor Press, Bent Rows, Curls, Lawn Mowers
LP #5: Floor Press, Bent Rows, Curls, Lawn Mowers, Triceps Extensions
LP #6: Bent Rows, Curls, Lawn Mowers, Triceps Extensions, Incline Merkins
LP #6:Curls, Lawn Mowers, Triceps Extensions, Incline Merkins, On The Shelf
LP #5: Lawn Mowers, Triceps Extensions, Incline Merkins, On The Shelf, Upright Rows
LP # 4: Triceps Extensions, Incline Merkins, On The Shelf, Upright Rows, CMU Swings
LP #3: Incline Merkins, On The Shelf, Upright Rows, CMU Swings, Squat Press
LP #2: On The Shelf, Upright Rows, CMU Swings, Squat Press, Blockees
LP #1: Upright Rows, CMU Swings, Squat Press, Blockees, Decline Merkins
MARY:
Box Cutters, Protractors, LBCs
COUNT-OFF & NAME-O-RAMA
11 HIMs plus Lactose and Pigpen
CIRCLE OF TRUST/BOM:
The small group I’m in with my church had a Zoom meeting last week with Petra and Tom Damms of Dignity International in Prague, Czech Republic. They provide Christian ministry services to refugees detained in an area camp. Most are seeking political asylum and some are escaping imprisonment and/or death. The goal for the majority is to reach Germany but the Czech Republic is in the way and that government is not too sympathetic to their plight. Some are granted visas but most are turned back and deported. The whole process can take as long as three years for each refugee to learn their fate.
During the conversation, Tom and Petra were asked what kept them going physically and emotionally. Part of the answer was anticipated. Part was not. Faith in God and the desire to be the hands and feet of Jesus was the obvious. “Surrender” was not, yet proved the be the most convicting to me. Petra said she used to pray for wisdom and to know God’s will. Now she prays for surrender. She believes she knows God’s will for her and that He has given her the wisdom to determine what her response is to be. She now prays that she surrenders herself fully to God to carry on His mission.
What a powerful thought! I looked up what that should look like to those who believe in God and what that should mean. This is what I found.
Surrender means to yield ownership, to relinquish control over what we consider ours: our property, our time, our “rights.” When we surrender to God, we are simply acknowledging that what we “own” actually belongs to Him. He is the giver of all good things. We are responsible to care for what God has given us, as stewards of His property, but by surrendering to God, we admit that He is ultimately in control of everything, including our present circumstances. Surrendering to God helps us to let go of whatever has been holding us back from God’s best for our lives. By surrendering to God, we let go of whatever has kept us from wanting God’s ways first.
Please God, help me surrender to 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.
Fibonacci Unity
THE SCENE: Upper 60s. Dew on the ground. Fibonacci about to happen
F3 WELCOME & DISCLAIMER – Administered + cell phone check
WARM-O-RAMA:
IC Moroccan Night Club x 10
IC Imperial Squat Walker x 10
IC Hillbillies (thanks to Kick-Flip for introducing me to this one!)
OYO Lunges in Place x 5 each leg
IC Tempo Merkin x 7
IC Tennessee Rocking Chair x 10
OYO Flying Squirrel x 5
IC Dancing Bear x 10
THA-THANG: Fibonacci time!
Mosey toward coupon pile. Stop along the way to do some exercises and build up the current Fibonacci number (start with 0 and add the previous two numbers together to get the current one)
- 0 Star Gazers, 0 Fartsacks
- 1 ea x Burpee, Donkey Kick
- 1 ea x Squat Jump, Jumping Spider (0 + 1 = 1)
- 2 ea x Burpees, Donkey Kicks (1 + 1 = 2)
- 3 ea x BBS, Flutter Kicks (IC) (1 + 2 = 3)
Upon arrival at the CMU pile, each PAX grabbed a CMU and did:
- 5’s Heavy American Hammers (bottom of the steps), Pull-ups at the top
Mary at the end fro PAX who finish before the 6.
After 5’s, mosey to Freshman Hill
- 8’s with CMU’s: Monkey-humping goblet squat (leave CMU at bottom of the hill), Bobby Hurley’s (at the top of the hill)
Q cut this short as it was brutal and we returned the CMU’s to their home. Mosey to the newer back parking lot beside Sophomore Hill
- 13’s next: (Air) Thrusters (originally planned to be at Freshman Hill with CMU’s), LBC’s
Mosey to other parking lot.
- 21 each: Single count dancing bears, single count merkins
Mosey to other half of parking lot.
- 34 each: Merkins, single leg calf raises
MARY:
Mosey to AO with just enough time for 30 seconds of pickle pounders (and even invented a new exercise – the pickle jumper where forearms stay on the ground but toes come off the ground when hips are elevated)
COUNT-OFF & NAME-O-RAMA
9 men at the beatdown but 9 men built up.
COT also added 10 yes TEN guys for JUCO Rush).
All HIMs. Not a Fibonacci number but maybe next time we can get to 55 (the next Fibonacci number)
CIRCLE OF TRUST/BOM:
Guardrail sent me a text ~2 months ago asking me what I’d been working to memorize lately. I’d been slacking on Romans 15:1-7 but I determined that week I’d memorize it. It’s been an encouragement to me since then:
15 We who are strong have an obligation to bear with the failings of the weak, and not to please ourselves. 2 Let each of us please his neighbor for his good, to build him up. 3 For Christ did not please himself, but as it is written, “The reproaches of those who reproached you fell on me.” 4 For whatever was written in former days was written for our instruction, that through endurance and through the encouragement of the Scriptures we might have hope. 5 May the God of endurance and encouragement grant you to live in such harmony with one another, in accord with Christ Jesus, 6 that together you may with one voice glorify the God and Father of our Lord Jesus Christ. 7 Therefore welcome one another as Christ has welcomed you, for the glory of God.
We live in such a time of division. There’s so much information out there. But we can be unified in bearing with the failings of the weak (and admitting when we are weak so our brothers can do this for us). We can choose to bear with those failings (meaning it will be harder for us) and letting whatever scorn and reproach fall on us, remembering that Jesus did it for us. Then as we spend time in the Word, the things that were written in former days, we will endure and be encouraged from those and THAT will give us to glorify God with one voice as a barbershop quartet or a magnificent choir ends on the same note and you get goosebumps from the sound. That is how God will work in and through us as we do these things.
MOLESKIN:
Praise for Guardrail’s daughter’s stomach issues being able to be treated with medication. Continued prayer for Jitters Dad (Stem Cell treatment begins this week) and Spotter & Gump’s mom (doing well but still undergoing chemo). Pray for Butterknife’s vasectomy on Friday.
ANNOUNCEMENTS:
Sign up for a Q or ask me or another PAX to co-Q with you. F3 is about ISI (Proverbs 27:17) and as HIM’s we are called to humbly lead.