THE SCENE: 45 & misting… aka perfectly gloomy
F3 WELCOME & DISCLAIMER – Administered + cell phone check
WARM-O-RAMA:
10 x Alternating aka “Freestyle swim” (LBACF & R but alternating arms) IC
10 x Tempo Squat IC
5 x Imperial Rockette IC
10 x Tempo Merkin IC
10 x Tennessee Rocking Chair IC
Move to curb
20 Calf Raises OYO
5 Burpees OYO
THA-THANG:
Mosey to big parking lot. All PAX spread out to do proper “social distancing” aka 6 feet apart and do a (standing instead of planking) Bear Crawl Snake: Similar to Bear Crawl Inch Worm, but adds a weave. PAX line up head to feet in plank position. The man at the back of the line, bear crawls to front of the line, weaving in and out of planking PAX and yells when at front. Next man does the same thing until all PAX have completed. Repeat as necessary.
Mosey to coupon pile
Each PAX grabs a coupon (sharing is not caring in this case)
Number off 1-2-1-2 to split into 2 groups:
Round 1
One group starts with the following exercises
Kettle Bell Swing x 10
Goblet Squats x 10
The second group does the following as a “head start” to stagger the groups
- Bear crawl up first two sets of stairs
- Lunge x 3 each leg
- Run up sidewalk and the next to the Pull-up bars
- Alternating AMRAP pull-ups (palms pronated aka facing away from you) & chin-ups (supenated aka palms facing away from you) -> suggested reps is 5 each round but if a PAX could not continue to do any pull-ups suggested substitution was an “eccentric pull-up hang” which is defined as jumping up and starting with your head at or above the bar and doing a ~10-second hang lowering yourself as slowly as possible to still get the workout in for reps.
- Jog/run back down the stairs to the CMU station
Repeat the circuit for 10 minutes then recover at the CMU station at the bottom
Q asked Spotter for a 30 count and he obliged perfectly with 5 second notifications while the Q explained the variation for round 2 (listed below)
Round 2
One group starts with the following exercises:
CMU Squat Thrusters x 10
Alternating per round with CMU (incline merkins one round / derkins the next)
Incline Merkins / Derkins x 10
The second group does the same thing for the second round up and down the stairs as in Round 1
The group that started with the CMU exercises the first time starts on the stairs.
Exercise again for 10 minutes
Q called recovery and after CMUs were put up Guardrail led core exercise of his choice (4-count flutter kicks IC) until the Q finally made it over for reps ~13-20.
Q asked Curveball for a 15-count
Mosey to AO
MARY: We had time for some new / “fun” exercises:
- Dancing bear x 10 IC
- Tony Hawk Burpees x 10 OYO
- Dead bug (Pool-boy variation) x 10 IC
- Rotational Merkins x 10 each OYO
COUNT-OFF & NAME-O-RAMA
Picture (because it definitely happened)
CIRCLE OF TRUST/BOM + MOLESKIN:
We have lots of questions about the future with COVID-19. In thinking about all that we need, what should come first? When I considered this, I was reminded of when Judge Judy or someone else posts “ISI” in the F3 GroupMe. What does he mean by this, you ask? He’s referring “Iron Sharpens Iron” and to the following verse from Proverbs 27:17 – Iron sharpens iron, and one man sharpens another.
Proverbs was written by Solomon the wisest man (save Christ) to ever live.
Q: In these times of social distancing, uncertainty, and worry, where did he say to start?
A: Start with wisdom.
Proverbs 1:7 The fear of the Lord is the beginning of knowledge; fools despise wisdom and instruction.
Proverbs has SO MUCH to say about wisdom, but there are 3 aspects of it we’re covering today:
1. Get wisdom – Proverbs 4:7 The beginning of wisdom is this: Get wisdom, & whatever you get, get insight.
Seek after wisdom. We know this, but we have to do it. Don’t leave it to chance to get it- walk with wise men (Proverbs 13:20). The opposite is true (1 Corinthians 15:33) and it won’t happen haphazardly but with inteionality. Read the Bible, especially Proverbs (& James which is the “Proverbs of the New Testament”), and seek out men who are wise to learn from.
2. Listen to others – Proverbs 12:15 The way of a fool is right in his own eyes, but a wise man listens to advice.
We want to think we know so much, especially if we’re reading a lot and getting a lot of good knowledge and information. But to truly be wise, we MUST not only listen to others but seek their input. This was exemplified when I was in college and vacuuming out my parents’ garage because it was messy with leaves and debris that had blown in- they hadn’t even asked me to do it. Then my dad came out into the garage and suggested I use a different attachment on the vacuum when I thought I was “doing just fine.” But that morning I’d read Proverbs 12 and this verse came to mind, I was convicted, and changed what I was doing per my dad’s suggestion… and (of course) it worked better than what I was doing. Listen to others!
3. Listen THEN give wisdom – Proverbs 18:13 If one gives an answer before he hears, it is his folly & shame.
Last but not least, we must listen and then give advise. We don’t cast our pearls before swine (Matthew 7:6), but we do need to speak in due time. Giving an apt reply (Proverbs 15:23, Proverbs 25:11) is something we have to work at, constantly fight for to both hush AND speak in God’s timing for a situation while we walk in the Spirit.
After reading this, the Q explained we’d be reading what is written below about Solomon asking for wisdom from God, but to honor social distancing and to be bold we got on our knees and prayed after taking several prayer requests: Mermaid’s parents being a little flippant about the Coronavirus, Trolley asked for pery about his family and all those over Knox County’s Spring Break with all of the kids and everyone in homes on mostly self-quarrantines, and Guardrail’s daughter is coming back early from her mission trip to Nicaragua because of the way the virus is continuing to spread.
5 At Gibeon the Lord appeared to Solomon in a dream by night, and God said, “Ask what I shall give you.” 6 And Solomon said, “You have shown great and steadfast love to your servant David my father, because he walked before you in faithfulness, in righteousness, and in uprightness of heart toward you. And you have kept for him this great and steadfast love and have given him a son to sit on his throne this day. 7 And now, O Lord my God, you have made your servant king in place of David my father, although I am but a little child. I do not know how to go out or come in. 8 And your servant is in the midst of your people whom you have chosen, a great people, too many to be numbered or counted for multitude. 9 Give your servant therefore an understanding mind to govern your people, that I may discern between good and evil, for who is able to govern this your great people?”
May God grant our prayer for wisdom, to give us understanding because we do not know anything compared to the riches of wisdom that flow from Him in Christ (1 Corinthians 1:24)!
ANNOUNCEMENTS:
Be wise and let’s provide for our community in big and small ways. See Junk’s message about hand sanitizer for healthcare workers.