AO: thequacken
Q: Z-Pack
PAX: Shotgun, FixerUpper, DoorKicker (Jud), Magic Mic (Jarrett Woodall), Mountain Ice
FNGs: None
COUNT: 6
WARMUP:
SSH
Windmills
Baby Arm Circles
OH Claps
Shoulder Taps
Raise the Roof
Michael Phelps
Squat and Reach
Merkins IC
THE THANG:
Picture a clock face, there are four stations at 3, 6, 9, and 12 o’clock. Starting at the center of the clock face travel to one of the four stations. The mode of travel for 3 and 9 o’clock is bear crawl. The mode of travel for 6 and 12 o’clock is murder-bunny. The exercises at each station are:
3 o’clock – tres Merkins (diamond, regular, wide)- 5 reps
6 o’clock – cmu squirrels (squat curls) – 15 reps
9 o’clock – man makers – 15 reps
12 o’clock – cmu thrusters – 15 reps
Also upon returning to the center from each station there are ab exercises before you move on to the next spot on the clock:
3 o’clock – dead Bugs, 4ct – 15 reps
6 o’clock – heals to heaven – 25 reps
9 o’clock – big boy situps – 25 reps
12 o’clock – flutter kicks, 4 ct – 15 reps
MARY:
none
ANNOUNCEMENTS:
New 1st F challenges for the month:
Run, walk or ruck a 5k June/December challenge
Daily challenge for June: 50 2ct Flutter Kicks, 25 Superman’s, and 25 Merkins = :100:
Let me know if you want to be part of the team at F3 Knoxville that is going to meditate on and discuss breaking up the Knoxville region AOs into smaller regions (Star Fish). F3 doesn’t want to stagnate. Growth many times means moving out of our comfort zone.
COT:
Ephesians 4:29 ESV
[29] Let no corrupting talk come out of your mouths, but only such as is good for building up, as fits the occasion, that it may give grace to those who hear.
Our words have power. Power to tear down or to build up. Let us be encouraging to our brothers at F3. Let us build up others in general. Let us steer clear of gossip and slander.
This verse is convicting to me because I can be over critical with my children. They need correction from me, but they also need my encouragement. They need to be built up through my words.
In a Peanuts cartoon, Linus is curled up in a chair, reading a book, while Lucy stands behind him with a funny look on her face. Lucy then says, “It’s very strange. It happens just by looking at you.”
“What happens?” Linus asks.
Lucy calmly answers, “I can feel a criticism coming on.”
Let us avoid Lucy’s example. Let us be men who lead by building up others with our words.
