THE SCENE: Supposed to be a high of 65 degrees tomorrow, only a 20% chance of rain.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 Side-Straddle Hops, 10 Pinto Twists (jump in air and twist to your right so that you land facing opposite direction; then jump in air and twist to your right again so that you are facing the original way. Next do the same thing but twist to the left in the air so that your are facing the opposite way; then jump in the air so that you are facing the original way. You have just completed 1 Pinto Twist. Do the same thing 9 more times!). 10 Cherry Pickers; 10 Windmills; 5 baby arm circles forward and backward; 5 wide arm circles forward and backward.
THA-THANG:
Sprint for 30 seconds down then walk for 30 seconds down your neighborhood street or wherever you are working out. Do this five times through your vicinity. Stop to do 20 Hello Dollies (4 count). Turn around and sprint 30 seconds and walk 30 seconds five times back to your A0.
Grab a CMU or something of similar weight (about 30 lbs.). You will be doing each of the following exercises with the CMU. Between each exercise Bernie Sanders for about 50 yards and sprint back. Do 20 Big Boy Sit-ups before your next exercise. Here are the exercises. Remember to Bernie, sprint and do Big Boys after each one.
- 25 Overhead Presses
- 25 Curls
- 25 Bell Ringers (swinging CMU between legs to height over your head)
- 25 Rows
- 25 Squats with CMU at chest
Next, grab two bricks or something of similar weight, one brick in each hand. Mosey down street for 2 minutes. Do 10 Mini Man-makers (merkins with the bricks where you lift each brick, right then left, into the air before your next merkin). Walk back to AO for one minute then run the rest of the way. Put the bricks away.
Find a step near your AO. We will do elevens, starting with 10 bench jumps and 1 Bench Dip.
Mosey down street for 200 yards and mosey back.
Go to step again at your AO. Do elevens starting with 10 Decline Merkins and 1 Bench Dip.
MARY:
10 Hand Release Merkins, one 360 degree walk around right hand plank, one 360 degree walk around left hand plank, 20 Flutter Kicks (four count), 20 American Hammers (four count), 10 Shoulder Taps (both shoulders = 1). If you have time left, go back to the exercises with the CMUs.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
For in Christ Jesus you are all sons of God, through faith. For as many of you as were baptized into Christ have put on Christ.
For in one Spirit we were all baptized into one body—Jews or Greeks, slaves or free—and all were made to drink of one Spirit.
As I Christian, I believe that by my baptism I have been marked by the Holy Spirit, by God. This “being marked”, this baptism, should change me. I have now “put on Christ” as Paul states in Galatians, Chapter 3. Now that I am a marked man, my behavior should also change. I should cast off the old ways and put on “new clothes.” I should remember that I am marked and, therefore, should act differently. The singer/songwriter Kyle Matthews describes this “change in behavior” well in a song called “Been Through the Water.” The protagonist in the song has been previously baptized and in a moment of weakness has a chance to cheat on his wife. He does not, however, because he is a “marked man”:
Preacher turned them around at the altar
Pronounced the boy and his girl “man and wife”
In two years they were Mother and Father
And they built them a life
And his old girlfriend saw a moment of weakness
And she said “If you’re lonely come see me sometime…”
He said I’ve been through the water and I’ve come out clean
Got new clothes to cover me
And you don’t wear your old shoes on your brand new feet
When you’ve been through the water
And I’ve been through the water.
Are you a “marked man?” I believe that as members of F3 we are “marked men.” The 3rd F of F3 reminds us that we are to live in God. We have been called to be HIMs or “High Impact Men.” We are marked out to act differently than typical men. We are to be charitable, virtuous, honorable and true to our families, community and each other. We are set apart. We should be living examples of what God wants men to be. And, in our meeting together, we should foster this spirit in one another. We are blessed with something special each time we meet.
Being fed on that special food, that special water, we have more strength to go out into the community and live as HIMs.
We see examples of this such as the immediate response of F3 members to the needs of a member of Cap’n Crunch’s church who had a tree fall down in high winds upon his home and car. After Cap’n put out the notice on Group Me, a large troop of the “F3 Mafia” were at the home within hours, chain saws in hand, to clear out the mess and help the unlucky homeowners.
Gents, remember that we have been marked. What a blessing that is for us! Let’s remain Hims, serving each other, our families, and community.
MOLESKIN:
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ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.