THE SCENE: 29°F and 0% chance of water – 100% chance of PAIN!
F3 WELCOME & DISCLAIMER– Administered + Cell Phone + COVID
WARM-O-RAMA:
10 x Moroccan Night Club IC
10 x Tennessee Rocking Chair IC (increasing speed ~rep 7)
5 x Tempo Merkin IC
4 x Rainbow Drop OYO
10 x Tempo Squat IC
THA-THANG:
This workout has been months in the making! It takes its inspiration from the Deck of Pain at JUCO as administered by Trolley (many times over) – Deck of Pain /-/ Deck of Pain II /-/ Deck of Pain III /-/ Jailbreak Tour
Also checkout the “official” F3 Workout Deck (it has something like SSH‘s in it… smh but I digress)
Q asked for 4 volunteers – 1 for each suit in a standard deck of cards that I passed out baggies with the exercise cards written on them. Today we have a caveat: I want to cover all exercises today so that the next time around all of the Project PAX know what is what (and hopefully we can have more than 1 PAX per suit of cards).
I’m going to paste in the table I used to make the workout and subsequently write on the cards because trying to remember the order of 52 cards, even in groups of 13, while leading the workout and working out… not happening. Unlike this guy.
Jokers were also administered at key points because you NEVER KNOW when you’re going to get a surprise.
Big Joker: 20 burpees
Actual results of the Q today:
We got through 85% of things but left the Little Joker (the one with lots of text on it) is Dealer’s Choice at the #shovel-flag. Every PAX must name a Mary exercise. There are still some Spades to be done (in BOLD in the table below) but we got most things done.
After each suit was completed, the PAX with the baggie of cards for that suit read the following (that goes along with the BOM):
1. Compassionate (Hearts)- the best soldiers only use deadly force when they are absolutely required to. They find no joy or satisfaction in destroying carnage. They seek to defend what is worth defending. His compassion drives him.
2. Courageous (Diamonds) – Someone courageous says “Please don’t force me to show it.” It readily admits to having a warring attitude when I need to. When a battle is to be fought, I will be in the front line fighting it. I will not back down because I believe Psalm 20:7 which says “Some trust in chariots and some in horses, but we trust in the name of the Lord our God.”
3. Competent (Clubs)- Without competence, courage becomes folly. The Christian soldier as he engages in war, has to be armed, prepared, and wise. He understands who the Enemy is, what the Enemy is. He does not walk in the flesh morally but physically. Thus, he wages war not in the flesh though he has flesh.
4. Calculating (Spades)- a soldier plans for war. He thinks about what needs to happen where and wisely strikes. He fights spiritual wars. He reasons the truth from Scripture. He brings the Word of God and lets it bear its truth. And, when those who have been warned, just like the apostle Paul he is ready to strike and purge out the false teachers.
| Location | Suit | Card | Description | Card Amt | Modified Amt |
| Shovel Flag | Spades | 2 | 1 lap entire shovel flag parking lot | 1 | 1 |
| Shovel Flag | Spades | 3 | Dips on the curb | 15 | 5 |
| Shovel Flag | Spades | 4 | Bear crawl in parking lot | Q’s distance | Q’s distance |
| Shovel Flag | Spades | 5 | Moroccan night club (if Erector is present he must lead it IC) | 15 | 15 |
| Shovel Flag | Spades | 6 | Tempo squats | 10 | 10 |
| Shovel Flag | Spades | 7 | 4x4s | 10 | 5 |
| Shovel Flag | Spades | 8 | Jumping Spider | 10 | 5 |
| Shovel Flag | Spades | 9 | Heels to Heaven IC | 20 | 10 |
| Shovel Flag | Spades | 10 | Werkin | 15 | 5 |
| Shovel Flag | Spades | J | Stationary Lunges | 10 ea leg | 5 each leg |
| Shovel Flag | Spades | Q | Al Gore | 30 sec hold x 2 | 30 sec hold x 1 |
| Shovel Flag | Spades | K | Rotational Merkin | 10 | 5 |
| Shovel Flag | Spades | A | Single Leg Calf Raise | 15 ea leg | 7 ea leg |
| Pool Wall | Clubs | 2 | Walls of Jericho | See decsription | 5 each exercise |
| Pool Wall | Clubs | 3 | Dips on bars | 15 | 5 |
| Pool Wall | Clubs | 4 | Crawl Bear up steps | 1 | 1 |
| Pool Wall | Clubs | 5 | Pull-ups at the Playground | 10 | 5 |
| Pool Wall | Clubs | 6 | Squats | 20 | 10 |
| Pool Wall | Clubs | 7 | Burpees | 10 | 5 |
| Pool Wall | Clubs | 8 | Clap Merkins | 10 | 5 |
| Pool Wall | Clubs | 9 | Gas Pump IC | 15 | 5 |
| Pool Wall | Clubs | 10 | Merkins IC | 20 | 10 |
| Pool Wall | Clubs | J | Lunges (each leg = 1) | 20 | 10 |
| Pool Wall | Clubs | Q | Michael Phelps | 10 | 30 sec rest |
| Pool Wall | Clubs | K | Pickle Pounders IC | 20 | 10 |
| Pool Wall | Clubs | A | Incline Calf Raises on top of the Wall | 20 | 10 |
| Amphitheatre | Diamonds | 2 | Run a lap around the theatre | 1 | 1 |
| Amphitheatre | Diamonds | 3 | Dips on the theater wall | 15 | 5 |
| Amphitheatre | Diamonds | 4 | Crab walk across diameter of theater | 1 | 1 |
| Amphitheatre | Diamonds | 5 | Seal Clap Squats IC | 20 | 10 |
| Amphitheatre | Diamonds | 6 | Box Jumps on low theatre wall | 15 | 5 |
| Amphitheatre | Diamonds | 7 | Flying Squirrel | 10 | 5 |
| Amphitheatre | Diamonds | 8 | Shoulder Taps IC | 20 | 10 |
| Amphitheatre | Diamonds | 9 | Dolly IC | 20 | 10 |
| Amphitheatre | Diamonds | 10 | Diamond Merkins | 10 | 5 |
| Amphitheatre | Diamonds | J | Iron Mike / Bonnie Blair (ea leg) | 7 | 5 |
| Amphitheatre | Diamonds | Q | Reach for the Sky / Let it Hang | 30 sec each | 30 sec total |
| Amphitheatre | Diamonds | K | Pickle Pointer IC | 20 | 10 |
| Amphitheatre | Diamonds | A | Decline calf raises on the curb/edge | 25 | 10 |
| Friendship Bell | Hearts | 2 | Run to across bridge and back to bell | 1 | 1 |
| Friendship Bell | Hearts | 3 | Dips with feet on wall/bench | 15 | 5 |
| Friendship Bell | Hearts | 4 | Reverse Crab around bell | 1 | 1 |
| Friendship Bell | Hearts | 5 | Raise the roof (air press) | 20 | 10 |
| Friendship Bell | Hearts | 6 | Squat Jump | 10 | 5 |
| Friendship Bell | Hearts | 7 | Burpee with Jump Tuck | 10 | 5 |
| Friendship Bell | Hearts | 8 | Irkin/Derkin alt (each) | 10 | 5 |
| Friendship Bell | Hearts | 9 | Leg Lifts | 20 | 10 |
| Friendship Bell | Hearts | 10 | World’s Greatest Merkin | 7 | 5 |
| Friendship Bell | Hearts | J | Reverse Lunge (each leg) | 10 | 5 |
| Friendship Bell | Hearts | Q | Plank | 30 sec x 2 | 30 sec x 1 |
| Friendship Bell | Hearts | K | Rainbow Drop (single count) | 15 | 5 |
| Friendship Bell | Hearts | A | Alternating Leg single leg calf raises (single count) | 40 | 20 |
MARY:
We did a lot of stuff, but no MARY today.
COUNT-OFF & NAME-O-RAMA
9 Soldiers strong!
CIRCLE OF TRUST/BOM:
The notes and Word I shared comes from two John MacArthur sermons on 2 Corinthians 10:1-6: Winning the Spiritual War Part 1 // Winning the Spiritual War Part 2
We are soldiers in a war whether we know it or not. To wage war, we need to regularly evaluate where we are and prepare for war. Later this morning I have my yearly CPE (that’s Complete Physical Examination) scheduled. To do the blood work they required, I had to fast. Fasting can take many forms, and we’e been “deprived” of a lot this past year due to many circumstances beyond our control. There will continue to be many things that are beyond our control (like the “lot” that is cast when a card from the Deck of Pain is pulled, but we can control our reaction (this has been talked about many times before) as well as we can control how we prepare for situations going forward.
This is where being a soldier comes into play: Life is not a happenstance set of events – we can and should take stock in order to prepare for the battle – and yes, we are at war. Paul tell us this how we are to wage war in 2 Corinthians 10:1-6:
1 I, Paul, myself entreat you, by the meekness and gentleness of Christ—I who am humble when face to face with you, but bold toward you when I am away!— 2 I beg of you that when I am present I may not have to show boldness with such confidence as I count on showing against some who suspect us of walking according to the flesh. 3 For though we walk in the flesh, we are not waging war according to the flesh. 4 For the weapons of our warfare are not of the flesh but have divine power to destroy strongholds. 5 We destroy arguments and every lofty opinion raised against the knowledge of God, and take every thought captive to obey Christ, 6 being ready to punish every disobedience, when your obedience is complete.
Reflect on the 4 aforementioned qualities and see that you are applying them to your life:
1. Compassionate (Hearts)- are you loving those around you, truly caring for their well-being and putting yourself after them? This starts with your immediate family.
2. Courageous (Diamonds) – Are you willing to take a stand when necessary? Do you even know what you’re going to stand for?
3. Competent (Clubs)- Leroy Jenkins is a classic example of courageous but not competent. Are you wisely taking risks, or stumbling into folly?
4. Calculating (Spades)- Last but not least, when push comes to shove, are you ready to take action in specific ways? We don’t just throw away the whole thing, but having a plan that takes out the enemy without civilian casualties (if at all possible) is paramount.
MOLESKIN:
Prayed for Doodle Dandy’s wife and another wife who live in the neighborhood where I live – both were in a car wreck and in the hospital over the weekend with broken ribs, possible spinal cord injuries, and at least one had a collapsed lung. Also prayed for Trolley’s M having a hysterectomy next Tuesday.
It was VERY slippery today. But Soldiers who walk together, even physically distanced, can look out for each other. Nobody fell and we all got stronger!
Also S/O to Kick-flip, Snaggletooth, Mathlete for looking for and to Biohack for finding my keys that dropped out of my pocket by, of course, the Pool wall.
ANNOUNCEMENTS:
Step up and Q!