THE SCENE: A brisk 40 degrees but clear skies, gentle breeze and good visibility
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some side straddle hops, tempo merkins and squats, local cherry pickers, Projectivators, and climbing the mountain.
THA-THANG:
Rugby shuttle run to the CMU pile
The mission: Gather the required hash (tally) marks for each exercise group. Most hash marks required multiple reps to count, and approved modifications to earn a tally were included:
- Bodybuilders
2 burpees (w/ merk) : 1 BB
3 burpees (no merk): 3 BB
1 hash = 5 BB, 10 with, 15 w/o
20 hash marks required - Pull-ups
10 Bent Over Rows : 1 PU
1 hash = 5 PU, 50 BOR
20 hash marks required - Running Laps
1 hash = 1 lap
20 hash marks required - Clean & Press (with CMU)
2 squats : 1 C&P
4 OHP : 1 C&P
1 hash = 10 C&P, 20 squats, 40 OHP’s
40 hash marks required - Freddy Mercuries
2 Big Boys : 1 FM
5 LBC : 1 FM
1 hash = 10 FM, 20 BB, 50 LBC
40 hash marks required - Clock Merkins
20 merkins : 1 CM
30 knee merkins : 1 CM
1 hash = 1 CM, 20 m, 30 km
40 hash marks required
MISSION ACCOMPLISHED! Victory Rugby Shuttle Run back to the flag
MARY:
With 3 minutes to spare, did some LBC’s, pull backs, and hello dolly’s to close off the beat down
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Bible Verse:
“You need to persevere so that when you have done the will of God you will receive what he has promised.” (Hebrews 10:36, NIV)
Keep Doing the Right Thing. In Genesis, Joseph was betrayed by his brothers, sold into slavery, falsely accused of a crime, and put in prison. It was thirteen years of injustice and disappointments. But he kept doing the right thing until one day he was suddenly called out of the prison to interpret Pharaoh’s dream and subsequently made the prime minister of Egypt.
God wasn’t asking Joseph to defeat his brothers, to escape his captors, to prove his innocence, or to break out of prison. God was simply asking him to outlast the opposition. God may not be asking you to overcome some of the challenges you face that are unfair and situations that feel like they are lasting forever. He may just be asking you to keep doing the right thing in bad situations, and to outlast them. He is asking you to be faithful. Then you will be able to say along with the Apostle Paul, “I have fought the good fight, I have finished the race, I have kept the faith. Now there is in store for me the crown of righteousness, which the Lord, the righteous Judge, will award to me on that day…” (2 Timothy 4:7-8).
-Credit to Larry Blakeburn of First Cumberland Presbyterian Church in Oak Ridge, TN
MOLESKIN:
Thanks everyone for making my VQ as memorable as I had hoped!
ANNOUNCEMENTS:
2.0 Workout this Saturday at the Project; and otherwise I’ll leave this up to the AOQ if there’s anything new.
#The Project: coming to you next Tuesday – can you beat their time?