THE SCENE: Nice and cool. Perfect for a beatdown.
F3 WELCOME & DISCLAIMER: Administered.
WARM-O-RAMA:
Little of this and that.
THA THANG:
I have good news! …and bad news. The good news is we have a fresh pile of CMUs for our workouts! The bad news is we need to bring them to our hidey hole (about a quarter mile away). Grab two and come on!
Perform a “move” exercise with two CMUs for some arbitrary distance. Pause and perform a series of stationary exercises. Repeat until we arrive at our CMU stash spot.
Move exercises included;
- Farmer Carry
- Heavy bear
- CMU stack carry
- Split carry
- Rifle carry
- Murder bunny
Stationary exercises included;
- 20 Back squats
- 25 curls
- 20 Overhead squats
- 15 good mornings
- 20 Sumo deadlifts
- 20 Curl and press
- 10 Stacked squat
- 20 Tricep ext w/ calves raise
- 10 BBS Press
- 20 heel taps
- 15 Thrusters
- Heavy step-ups
- Dips w/ CMU in lap
- Plyo Derkins
- CMU swings
- Burpee jumpovers
MARY:
No time!
COUNT-OFF & NAME-O-RAMA
Me and 7 of the best men I know
CIRCLE OF TRUST/BOM:
“Your mind will be like its habitual thoughts; for the soul becomes dyed with the color of its thoughts. Soak it then in (positive thoughts)”. – Marcus Aurelius
I love that term, “soak it”. Soak your mind in goodness… Immerse your soul in truth… Drench yourself in nobleness… Dwell on that which is honorable…
Paul says in Philippians, “Fill your minds with those things that are good and that deserve praise: things that are true, noble, right, pure, lovely, and honorable.”
On Tuesday, Erector spoke about a monthly challenge that is going on. On Slack, it’s called “JUCO-Challenge”. Each month, a new challenge is issued – one month is was diet-related, last month it was texting a friend each day… This month, the challenge is, 1) to post an inspirational/motivational quote each day, and 2) to read the others which have been posted. Right now, there are 9 of us in the challenge.
Just a few days in, I’m excited about it – and enjoying it! Each day this month, I’m going to keeping my eye out for a nugget of wisdom that I can share with my friends. That gets me in the habit of looking for inspiring messages around me and reading scripture with an expectation of impact. That daily objective of finding a shareable motivating quote – it orients my mindset toward the positive. Proverbs 16:24 says,
“Nothing is more appealing than speaking beautiful, life-giving words. For they release sweetness to our souls and inner healing to our spirits.”
It doesn’t say, “nothing is more appealing that hearing life-giving words….” – but it is “speaking life-giving words” that is so sweet to our spirits. I hope the words I’m sharing are helpful to others – but I know that the act of finding them and sharing them is releasing sweetness for my heart and spirit.
This challenge also means that each day this month, I’m reading six, or seven, or eight other passages that some of the most important men in my life have shared because those notes are meaningful to them. Each time something is shared, I see a notification on my phone. So, throughout the day my mind is being soaked in these good thoughts – and over time, my soul is being colored by them.
“Fill your minds with those things that are good and that deserve praise: things that are true, noble, right, pure, lovely, and honorable.”
MOLESKIN:
During the month of November, soak your mind in scripture and inspired thoughts. Join the challenge group on Slack! Send Spotter a DM to be added to JUCO-Challenge!
Great to see Rocket in the gloom! Great to have Trolley and Biohack out for their first Project Heavy PT.
Prayers for Biohack’s parents – Trolley’s family, sanity, and job – Rocket’s friend, Tad.
ANNOUNCEMENTS:
Convergence this Saturday