[ Welcome + Disclaimer ]
- Welcome to F3: Fitness, Fellowship, Faith
- My name is Steam and I’ll be your Q tonight
- A Few things before we begin:
- I’m not a professional
- You’re here on your own volition
- You know your bodies better than anyone, so if you need to modify anything we do this evening, feel free to do so! But push yourself and the men around you. They deserve it and so do you!
- FNGs?
[ Warm o Rama ]
- SSH: 25×4 IC
- 5 Merkins on your own
- Baby Arm Circles: 10×4 F IC // 10×4 B IC
- 5 Merkins on your own
- Imperial Walker: 15×4 IC
- 5 Merkins on your own
- Cherry Picker: 10×4 IC
- 5 Merkins on your own
- Motivator: 5
- 5 Merkins on your own
[ The Thang ]
(Mosey to the Coliseum)
1. Rocking Around the Clock
- Look at the Coliseum like a clock
- 12, 3, 6, 9
- 12 –> 12 SSHs (4ct)
- 3 — > 3 Man-Makers
- 6 –> 6 Mountain Climbers (4ct)
- 9 –> 9 hand-release merkins (Army 4ct)
- Rinse + Repeat 2x
- Finish up at the 12 (top) + execute flutter kicks
(Mosey to Rock pile below Coliseum)
2. Murder Bunny Shuffle
- Grab a rock
- Line up facing towards the parking lot by the retaining wall
- 10 curls (1ct)
- Murder Bunny 5 spots
- 10 presses
- Murder Bunny 5 spots
- 10 squats
- Murder Bunny 5 spots
- 10 triceps
- Murder Bunny 5 spots
- 10 rows
- Murder Bunny 5 spots
- 10 flutter kicks with rocks overhead
- Return rocks to rock pile
(Mosey to the Bowl)
3. We’re About to Take a Bowel Movement
- Battle Buddy Up
- The Core 4 — 4ct
- Flutter Kicks
- LBCs
- American Hammers
- Up + Outs
- 1 BB — will execute 1 of the core 4 here
- Other BB — will take a bowel movement
- Run around the bowl
- Bench – 5 merkins
- Top – 5 merkins
- Side – 5 merkins
- Rinse and repeat until both BBs have completed all of the core 4
- Go in this order — Flutter kicks, LBCs, American Hammers, Up + Outs
- No number to hit – work on form and execute correctly until your BB recovers you
(Mosey back to the AO)
[ Mary ]
- Stretching with Steam
- Head
- Neck
- Shoulders
- Chest/Back
- Legs
[ COT ]
- # off
- Name o Rama
- FNGs?
- BOM
- “My heart tells me that Gollum has some part to play yet, for good or evil, before this is over.”
- “I wish the ring had never come to me. I wish none of this had happened.”
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- “So do all who live to see such times, but that is not for them to decide. All we have to decide is what to do with the time that is given to us. There are other forces at work in this world Frodo besides that of Evil. Bilbo was meant to find the ring, in which case you also were meant to have it. And that is an encouraging thought.”
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- “Oh! It’s that way!”
- Proverbs 12:21 — “Many are the plans in the mind of a man, but it is the purpose of the Lord that will stand.”
- Joshua 24:15 — “But if you refuse to serve the Lord, then choose today whom you will serve. Would you prefer the gods your ancestors served beyond the Euphrates? Or will it be the Gods of the Amorites in whose land you now live? But as for me and my family, we will serve the Lord.”
A few things:
- (1) You have some part to play yet — for good or evil. God’s not done with you yet.
- (2) You have a timeline you’re on. Make the most out of it. You are exactly when and where you’re supposed to be.
- (3) There are things that are going to happen that we wish didn’t happen. How you respond will make all the difference. There are other forces are work rather than just the ones you see on TV or out in the world.
- Re-framing things provides direction.
- Just like Gandalf, when we reframe things, direction will come.
- The best way to re-frame things and seek direction is Biblically.