F3 Q: 11.19.22 | Asylum Saturdays | 7am – 8am
[ The Scene ]
- 20s
- Sunrise at 7:16am
[ Welcome/Disclaimer ]
- Welcome to F3: Fitness – Fellowship – Faith
- My name is Steam and I’ll be your Q this morning
- A few things before we begin:
- I’m not a professional
- You’re here on your own volition
- You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you.
- FNGs?
These are the twins – their name is Sandy. They’ll be our companions for today.
[ Warm o Rama ]
- SSH: 20×4
- Cherry-Picker: 5×4
- SSH: 20×4
- Windmill: 5×4
- SSH: 20×4
-
- Imperial Walker: 5×4
- SSH: 25
[ The Thang ]
(Demonstrate how to cary Sandy)
(Slow mosey to the top of Cardiac)
(1) 50s
- 5 rounds of 10 reps on a 1 count
- 2 POC: top and bottom
- Each POC will be a round
- Top, Bottom, Top, Bottom, Top
- R1 (Top)
- Top: Sandy curls (5)
- Bottom: Incline merkins (10)
- R2 (Bottom)
- Top: Sandy squats (5)
- Bottom: Incline merkins
- R3 (Top)
- Top: Sandy rows (5)
- Bottom: Incline Merkins (10)
- R4 (Bottom)
- Top: Sandy chest presses (5)
- Bottom: Incline Merkins (10)
- R5 (Top)
- Top: Sandy squat thrusters (5)
- Bottom: Incline Merkins (10)
Done — stay up top and knock out LBCs
(Mosey to the Hallam Rock, carrying the twins)
- Knocked out 20 SSH straight up
(Mosey to The Coliseum)
(2) Around the World
- Track: clockwise around The Coliseum
- HQ: the 6 position
- Split into 2 groups, 1 that ran the lap while the other did the sandy exercises
- There will be an exercise that involves Sandy (5 reps) – which everyone does
- Lap 1: Sandy chest presses
- Lap 2: Sandy up/downs
- Lap 3: Sandy drag throughs
- Lap 4: Sandy E-Brakes
(3) Back n Forth Ping Pong
- 2 POC: roundabouts on either side of the overlook
- 1:1, 2:2, 3:3, 4:4, 5:5
- The X to the right: merkins
- The X to the left: squats
- Carry the sandbag with you to one roundabout then drop it for someone else
(Mosey straight down to the bathroom building – chucking the twins down the hill)
(4) Sandy bear crowls
- the guys with a Sandy will place both hands on the sandbag and use it to propel them forward 5x
- The guys without are going to be doing lunges
- Then switch on/off a Sandy until we get to the other side of the parking lot
[ Mary ]
- SWS (Stretching With Steam)
- ATMs
[ COT ]
- # off – 13
- Name o Rama
- FNGs – 0
- BOM
“Acts of Resistance”
What acts of resistance have you taken this week? For example, in a culture that breeds and breathes and encourages laziness and complacency, an act of resistance might be showing up to an F3 workout.or maybe an act of resistance is showing up to that hard conversation with a loved one or family member. Or maybe an act of resistance is not grabbing that 3rd beer or choosing to eat something different or putting down the phone at a certain hour of the day or night. Or an act of resistance might be just showing up somewhere like church or F3 or to something that’s good for you rather than allowing you to talk you out of it.
These small acts of resistance deter us from slipping into complacency, comfortability, and less than what God has called us to be as men.
There’s a great Star Wars quote about The Resistance: “They win by making us think we’re alone.”
Action Item as HIM
“But you, man of God, flee from these things, and pursue righteousness, godliness, faith, love, endurance, and gentleness. Fight the good fight of the faith. Take hold of eternal life to which you were called and about which you have made a good confession in the presence of many witnesses.” (1 Timothy 6:11-12 CSB)
- Identity: You, man of God
- Action: Flee, Pursue, Fight the good fight, Take hold