THE SCENE:Hot and humid, temp above 90.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle Hops, 15 Mountain Climbers, 8 Twisties, 10 Windmills, 10 Rockettes
THA-THANG:
Mosey to top of Roadshow Run. 20 Star Jumps at top, 20 Big Boys at bottom of stairs, 10 Burpees at beginning of Summit, 20 Merkins in Shade at top of summit.
Mosey to shaded area by stop sign at northeastern side of Admin Bldg. 20 Hello Dollies, 20 American Hammers
Mosey to first cone on roadway that is below Admin Bldg. Run to each cone and do the listed exercise. Rinse and repeat two more times.
- First cone: 40 baby crunches
- Second cone: 20 Smurf jacks
- Third cone: 20 Squats
- Fourth cone: Up and down stairs east of street (twice)
- Fifth cone: 20 Diamond Merkins
- Sixth cone: 20 Imperial Walkers (four count)
Mosey to Admin Bldg Front porch. Go up steps doing five calve raises on each step. Do 20 Flutter kicks at top. Go down steps with five calve raises on each step.
Mosey to Boulder Pile. Take boulder to shade. 20 Overheads, 20 Curls, 20 Squats, 20 Rows. Repeat. Throw boulders back on pile.
Mosey to AO.
MARY:
Planks. 20 baby arm raises hands up, 20 baby arm raises hands down.
COUNT-OFF & NAME-O-RAMA
Ten men, no FNG’s.
CIRCLE OF TRUST/BOM:
Exodus 20: 8-10: Remember the Sabbath day, to keep it holy. Six days you shall labor, and do all your work, but the seventh day is a Sabbath to the Lord your God. One it you shall not do any work. . .
Mark 2:27: And he (Jesus) said to them, “The Sabbath was made for man, not man for the Sabbath.
God commands us to keep the Sabbath, yet Jesus says that Sabbath was made for man. God created us. He knows us and loves us. In knowing us and loving us, he knows that we need rest. As men who strive to succeed; who desire to do what is right for our families; who live in a world where we often find ourselves comparing ourselves to others; who are inundated with commercials, speeches, and words from books, magazines, the internet, and other forms of media about living the good life, achieving our dreams; as men who were taught by our coaches and own fathers to give it our all, to put in more than 100% . . . we often work so hard that we wear ourselves thin, wear ourselves out. When we do this, we can become subject to burnout . . . suddenly work is just that . . . work. It doesn’t bring us joy, it is just something we have to do to get through the day. When we get burned out we can become stifled, fatigued, and depressed.
I am guilty of not taking sabbath, of not taking rest. My wife often comes to my aid by reminding me of the old southern saying, “You gotta sharpen the saw.” She means that if we don’t take the time to “sharpen the saw”, to relax and rest in order to revive ourselves, we then become dull. Like the saw that is never sharpened, we do not do our work effectively and efficiently. We must learn to rest, to take Sabbath, in order to replenish our hearts, our minds, our very souls.
So obey God’s command to keep the Sabbath. He made Sabbath for you.
MOLESKIN:
ANNOUNCEMENTS:
Abscess announced that some of us will be going to Chattanooga this Saturday morning to help the F3 brotherhood that is there. They launched some time ago but have been struggling to increase membership. Abscess will Q the workout which will begin at 7 am. We will meet in the area for coffeteria afterwards.