THE SCENE: Mid 40’s and rainy. PERFECT opportunity to embrace the day.
F3 WELCOME & DISCLAIMER – Administered + COVID + Cell Phone
WARM-O-RAMA:
Moroccan Night Club x 10 IC
Pickle Pounder x 10 IC
Lunges x 5 ea OYO
Tennessee Rocking Chair x 10 IC
Mosey to Canopy (brief respite to finish the warmup and demonstrate)
Monkey Humper x 10 ea
Prayer Squat (aka Air Squat while hands are in a prayer) x 10 ea
Monkey Humping Goblet Squat x 5 ea
THA-THANG:
Mosey to CMU pickup then to Freshman Hill
| Freshman Hill |
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3 rounds, 5 reps each
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| Ex x 5 ea | Top x 1 ea | Core | |
| Rd 1 | Monkey Humper | Merkin | Flutter |
| Rd 2 | Goblet Squat | Overhead Clap | Rosalita |
| Rd 3 | Monkey Humping Goblet Squat | Burpee |
XY (Flutter + Rosalita
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Put up CMU & rest. Shortcut mosey to Sophomore Hill
| Sophomore Hill – abs for the 6, 10 reps with the 6, 2 rounds | |||
| Corner 1 | Corner 2 | Corner 3 | Corner 4 |
| Gas Pump | BBS | Heels to Heaven | LBC |
| Bernie up | Mosey | Sprint | Mosey |
Walk to stop sign, long run to Mt. JUCOnte. Cross Hardin Valley Road:
- Start at first tree/light pole
- Do 10 Pickle Pounders
- Lunge to next tree/light pole
- Do 10 Pickle Pointers.
Repeat. Original plan was to do this for 5 mins (2.5 up, 2.5 down) but we only had time for ~4 minutes up to make it toward our final destination.
Mosey to Mt. JUCOmanjaro. A few took a shortcut mosey (S/O to Erector and Spotter for the long way around).
Final hill: Go up JUCOmanjaro as far as you can get in ~5 minutes.
MARY:
No Mary today.
COUNT-OFF & NAME-O-RAMA
5 PAX leaned into the chair! (and Bernie even decided to join us post-workout!)
CIRCLE OF TRUST/BOM:
This is a bit of a continuation from Project: Friendship point #3 – know the Hill you’re willing to die on. Full disclosure – I got this from one of the pastors at my church and a fellow F3 PAX- Osteen!
The article I got for today’s themed Q (Freshman Hill, Sophomore Hill, Mt. JUCOnte, & Mt. JUCOmanjaro) came after I had an injury I’m still nursing where I can’t do merkins with proper form. Booster called out my Pickle Toe last Monday after I “smart sacked“. While I think my injury is legitimate, far Far FAR too often we let minor things in our lives get the best of us because we say/do a Knox Roll. Instead, as the article Osteen posted is titled, we need to “Lean Into The Hill“. What does that look like. From the article there are 4 points (rooted in Scripture):
1. Face our own hills each day (1 Corinthians 9:27) – We each face our own hills each day. It might begin with getting out of bed. It might be initiating a conversation we expect to be difficult. Or starting into work or schoolwork or yard work. We all encounter hills; some more, some less. And when we do, it takes more effort to keep putting one foot in front of the other. Again and again, we face challenges big and small. And when we do, what is our default? Will we keep stepping? Slow down? Stop all together? Or lean in?!
2. Develop the instinct (Romans 12:1-2) – Deep down we want to be distracted. Humans have craved and
found distractions for centuries; the digital avenues for it have simply made distraction even easier.
3. Look Through the Hill (2 Corinthians 4:16-18) – Just a few more minutes, and the hill will be behind me,
and I will be happier for having leaned in rather than having given in.
4. Jesus Leaned In (Heb 12:1-2) – Jesus “set his face to go to Jerusalem” (Luke 9:51). Why? “For it cannot
be that a prophet should perish away from Jerusalem” (Luke 13:33). This was emphatically not the easiest
path but the hardest. The greatest of hills. He would perish, he said, & in the worst possible way: on a cross.
MOLESKIN:
Prayed for Amish‘s family (his grandfather passed away Thursday). Prayed for Wanderer’s brother-in-law (recovering from COVID)
ANNOUNCEMENTS:
CSAUP this Saturday January 30th at The Asylum… in case you haven’t seen the 300 reminders on Slack for it this past 6 weeks!