THE SCENE: 70 degrees, 95% humidity, clear skies with just a sliver of reflection after the new moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick warmup of SSH x10, Cherry pickers x10, front and back arm circles x10 each, Michael Phelps shakeout, and parking lot mosey.
THA-THANG:
Pick up a CMU and head out on Route 66 through Illinois to the Missouri state line.
Route 66 was a 0.37 mile loop including a Mt. Crumpet climb. A total of six state line stops in the loop at Missouri, Kansas, Oklahoma, Texas, New Mexico, and Arizona. The workout consisted of six laps on Route 66. New Mexico was at the top of Mt. Crumpet. The listing of the workouts at each station is below:
- Missouri State Line
Lap 1: CMU Squats x11
Lap 2: Dips with CMU x11 Carry CMU to Kansas
Lap 3: Squat Jumps x11
Lap 4: Dry Docks x11
Lap 5: BBS x11
Lap 6: SSH (4 count) x11
- Kansas State Line
Lap 1: Merkins x11
Lap 2: CMU Upright Rows x11
Lap 3: CMU Dips x11 Carry CMU to Oklahoma
Lap 4: Squat Jumps x11
Lap 5: Dry Docks x11
Lap 6: BBS x11
- Oklahoma State Line
Lap 1: SSH (4 count) x11
Lap 2: Merkins x11
Lap 3: CMU Swings x11
Lap 4: CMU Dips x11 Carry CMU to Texas
Lap 5: Squat Jumps x11
Lap 6: Dry Docks x11
- Texas State Line
Lap 1: BBS x11
Lap 2: SSH (4 count) x11
Lap 3: Merkins x11
Lap 4: CMU O.H. Press x11
Lap 5: CMU Dips x11 Carry CMU to New Mexico
Lap 6: Squat Jumps x11
- New Mexico State Line (Top of Mt. Crumpet)
Lap 1: Dry Docks x11
Lap 2: BBS x11
Lap 3: SSH (4 count) x11
Lap 4: Merkins x11
Lap 5: Lunge Dead Lift x11/arm
Lap 6: CMU Dips x11 Carry CMU to Arizona
- Arizona State Line
Lap 1: Squat Jumps x11
Lap 2: Dry Docks x11
Lap 3: BBS x11
Lap 4: SSH (4 count) x11
Lap 5: Merkins x11
Lap 6: CMU Curls x11 Carry CMU to California (Back to the AO)
- California State Line
Squat Jumps x11
Dry Docks x11
BBS x11
SSH (4 count) x11
Merkins x11
Completed 5 laps as outlined but had to abbreviate Lap 6 and the California State Line workout. We went over by almost 2 minutes. This would have fit better with a Saturday, 1 hour, workout. Note that there were 66 exercise reps on each lap, and, if completed, there are 66 of each type of exercise or CMU type reps.
MARY:
No time today.
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:
I’m not a big TV watcher but the show, China Beach, from the late 80’s to early 90’s ranks in the top three. One of the most memorable to me is about the boy in the pants – a soldier with his leg blown to pieces. The “pants” was an inflatable cuff put on his right leg to try to stop the bleeding. It wasn’t working and Nurse Colleen McMurphy knew it. The boy in the pants was going to die, they prepare him for death, and then deflated the pants. He died while McMurphy was kissing his lips, a gesture she initiated. Fast forward 15 year to a scene where McMurphy is holding her young daughter at the Vietnam War Memorial. She points to one of the more than 57,000 names on the wall, pours some sand from the medivac base of China Beach at the base of the wall, and slowly walks away. Her voice is dubbed into the scene and she says, “Lawrence F. McClintock from Littleton, CO. He loved football. His friends called him Lurch. I thought I had forgotten his name but, like he said, I didn’t.” She pauses and continues, “I couldn’t save them all … but I save some of them.”
James Shaw, Jr. is the man that wrestled an AR-15 away from the shooter at a Waffle House near Nashville less than 3 months ago. He claims that he was not a hero but that he was only trying to save himself. In later interviews he would repeat that claim but would add that he regrets that he did not do something quicker so that perhaps some or all of the 4 others would have survived. He may not have save them all but he certainly saved many. Like McMurphy in China Beach, there was reason to be joyful, yet there was regret in looking back.
Not many of us will have the opportunity to make a difference like McMurphy or Shaw, but that doesn’t exclude us from looking back and wishing we had done things differently. It could be in a relationship, work performance, a knee jerk reaction with anger or impatience. The message today is to quit dwelling on the past. Yes, use it as a learning experience, use it to be better today, and better when all the future tomorrows becomes todays. In our Christian faith walk remember that when we fail God, our sins have already been atoned. Make no mistake, God hates our sinful nature, but with the saving grace of Jesus and the sanctifying power of the Spirit we will more closely walk with Him – no regrets.
MOLESKIN:
Flash brought up a family mourning the loss of their 7 year old son to cancer. I failed to remember to mention that in my closeout prayer. Flash, I have lifted them up several times since this morning. Sorry for my oversight.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.