THE SCENE: Perfect! Mid 70s, slight breeze, partly cloudy, low humidity
F3 WELCOME & DISCLAIMER
Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Pele and I will be your Q today. I am not a professional, and I do not know your fitness level or injury history. Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse. The goal is to get better together! Some additional COVID-19 considerations: keep your distance between you and other members of the PAX and any other folks that we pass during moseys, etc. to 6-10 feet. We will be splitting up into groups smaller than 50 if necessary. We need to set good examples and be good neighbors out here at this public park, especially with so many folks out and about.
WARM-O-RAMA:
– 7 decreasing Motivators (in cadence)
– 10 Steve Earl’s
– Little bit of this and that
– 10 Cherry Pickers (4 ct, IC)
– 15 Moroccan Nightclub (4 ct, IC)
THA-THANG:
Mosey to Hill near Area 51.
- HILL PYRAMID : Do each exercise then run to hill after each set (All are 4-ct, except plank jacks)
- 20 Tempo Squats
- 20 Tempo Squats, 20 Mountain Climbers
- 20 Tempo Squats, 20 Mountain Climbers, 20 Plank Jacks
- 20 Mountain Climbers, 20 Plank Jacks
- 20 Plank Jacks
Mosey to parking lot near Area 51
- DORA SUICIDES- PARTNER UP!
- Partner does modified suicide (HOP to first cone, run back, LUNGE to second cone, run back, BEAR CRAWL to last cone, run back), while partner does the following, then switch. Cumulative reps:
- 100 CDDs, 100 LBCs, 100 Side Straddle hops
- Partner does modified suicide (HOP to first cone, run back, LUNGE to second cone, run back, BEAR CRAWL to last cone, run back), while partner does the following, then switch. Cumulative reps:
Mosey to mowed field southeast of Admin building.
- RECTANGLE OF DEATH
- AT FOUR CORNERS: 20 BBS, 20 AMERICAN HAMMERS , 20 BOBBY HURLEYs, 20 BOTTLE OPENERS
- How to get to the corners… : Short Side 1: Bear Crawl Merkins (Four Bear Crawls, then 1 merkin), Short Side 2: Burpee Broad Jumps (4 broad jumps then 1 burpee) Long Side 1: Suicides, Long Side 2: Bernie Suicides.
Mosey to stairs that lead to the Coliseum. 50 Calf Raises OYO.
Mosey to AO.
MARY:
Homer/Marge
Captain Thors
COUNT-OFF & NAME-O-RAMA
12 HIMs, no FNGs
CIRCLE OF TRUST/BOM:
https://www.youtube.com/watch?v=L-LK_MyvnLA
I recently watched the clip above, and it hit me at a time when I needed to watch something to remind me of good in the world, of true kindness. It’s only 3 minutes long, and is worth the watch. In summary, it portrays an elderly man walking down the aisle of a crowded train. Most of the passengers– with one exception– avoid looking at the man, not wanting to make eye contact, out of shame… they know they should offer their seat to the old man, but are unwilling to sacrifice their own comfort for his. The exception is a middle-aged woman who offers him her seat. He initially refuses, as his is a standing room only seat. She winks at him and says that hers is as well, and that she is younger and has more energy and won’t mind standing. He finally accepts the seat, and they travel in silence for awhile. Day turns to evening and evening to night. She has 5 more hours to go, standing the whole way. A conductor comes down to check tickets. When he checks her ticket, he realizes that she has a ticket for the seat where the old man is napping. She gives the conductor a conspirational wink, indicating that she willingly gave up her seat, and that there is no need to disturb the man. The conductor appreciates this gesture, and tells the woman there is an empty seat in another car that she can have. She nods and thanks him. Then she reaches up to the luggage rack and takes down crutches, which she uses to walk down the aisle. She is handicapped. Yet she sacrificed her own comfort, standing for hours, to help a stranger in greater need than her own.
This story reminded me a bit of SANTA MOUSE, my favorite Christmas story. Santa Mouse who was a lonely mouse in a big, empty house, who had nobody to talk to and very little food, and no name. He has imaginary friends, has imaginary tea parties, and scrounges for scraps of food. His greatest possession is a small hunk of cheese he has been saving. On Christmas Eve, he carefully wraps up the cheese, his greatest treasure, to give to Santa, because he realizes that Santa gives away presents, but never receives any in return. Santa is so grateful for the gift that he takes on the mouse as his helper, and gives him a proper name for the first time… Santa Mouse.
Real kindness is when you are willing to give up something that you very much need yourself.
LUKE 21: 1-4
1 As Jesus looked up, he saw the rich putting their gifts into the temple treasury. 2 He also saw a poor widow put in two very small copper coins. 3 “Truly I tell you,” he said, “this poor widow has put in more than all the others. 4 All these people gave their gifts out of their wealth; but she out of her poverty put in all she had to live on.”
MOLESKIN:
Prayers for Guppy’s Grandmother.
ANNOUNCEMENTS:
Convergence and Third F this Saturday at the Bomb Shelter, 7 am. Bring a lawn chair and suggested $10 donation for breakfast, which will be provided. Drifter will be the speaker. Another convergence is planned at the Asylum on Nov. 7.