THE SCENE: Coldest day in awhile. But just right for a beatdown (it wasn’t raining!)
F3 WELCOME & DISCLAIMER – Administered
WARM-O-RAMA:
Overhead clap x 10 IC
Seal clap x 10 IC
Tempo squat x 10 IC
Seal clap squat x 10 IC
Tempo Merkins x 10 IC
Rainbow drop x 5 IC
Mountain climber x 10 IC
Forward lunge x 5 each leg
Side lunges x 5 each leg
Burpees x 7
Tennessee Rocking Chair x 10 IC
Name an exercise not SSH- Curveball named Jump Squats (after SSH’s & variants were named several times)
Falling Indian Run to the CMU pile
THA-THANG:
At the CMU pile
Exercise (modification in parentheses)
10 Blockees (10 burpees or 10 squats & 10 merkins)
15 Kettle bell swings (15 seal clap squats)
20 Goblet squats (20 squat jumps)
Run down the slope & back
We modified the second time through to the following:
10 Burpees
15 Kettle bell swings
20 Squats
Sparkles finished first and led us in 20 Flutter Kicks x IC. Put our CMUs up.
Falling Indian Run 1x and then back to the #ShovelFlag
Inspired by @Baby Boomer’s use of my 11’s we’ll be doing a modified hill version of 11’s:
BBS at bottom
Bear Crawl or Lunge up
Flutter kicks (4-ct)
Crawl Bear or crab walk down
MARY:
Dealer’s Choice (stopped after 4 PAX)
Big Finale: Pool Boy’s modification of Thunderstruck
| Thunderstruck |
Q plays “Thunderstruck” by ACDC. PAX complete 1 standard Merkin for every “thunder!” that is heard in the song. Plank during the rest of the song. Awesome way to end a workout and just make sure any juice that’s left is burned away. (modification listed below)
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| 1:23 |
Thunder = 1 merkin, return to plank
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Thunderstruck = 1 burpee and do core the Q calls
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| Core Exercises | Flutter Kicks |
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BBS’s
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| LBC’s | |
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Box Cutter and end with like 7 burpees
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COUNT-OFF & NAME-O-RAMA – 6 faithful men.
CIRCLE OF TRUST/BOM:
Proverbs 20:6 – Many a man proclaims his own steadfast love, but a faithful man who can find?
Faithfulness is maybe the most underrated fruit of the Spirit. Staying your post when it seems all hell is breaking loose is hard, yet it also is commended in Ecclesiastes 10:4 – If the anger of the ruler rises against you, do not leave your place, for calmness[a] will lay great offenses to rest.
We live in what seem to be crazy times. Can we even count on having liberty, food, a house, a marriage, you name it tomorrow? This is why Proverbs 20:6 asks the question:
Many a man proclaims his own steadfast love, but a faithful man who can find?
We all see and I especially see in my own heart where it has gone astray and yet we’re called back time and again by God. We are the bride of Christ, to be presented without spot or blemish
But what does real faithfulness look like? It starts with doing what you’re supposed to do. With showing up at work and working diligently. With doing what you told your wife / kids / friends you would do.
It goes from there and works its way out to ministry opportunities. As a Christian, to quote Mack Stiles (who will be at my church’s Men’s Conference “Act Like Men” this weekend), “my life is forfeit.” We have been bought by Christ, how could we not be faithful and serve others? Then as we live out the Gospel (also summed up in 1 Corinthians 15:3-5) it will overflow. We’ll make disciples of all nations, starting with our families, then churches, then communities, and go on and on!
But remember, it starts with being a faithful man.
Some ways we can be faithful men in F3:
1. Show up to workouts regularly and consistently (make the HC!).
2. Intentionally get to know other PAX while working out.
3. Intentionally get to know other PAX outside of F3 (that’s the 2nd F ICYMI).
4. Sign up to Q! This not only will humble you (the Q is not about you but about serving the men who show up and trust your leadership) but also it serves the AO-Q. The best problem to have is that the AO-Q cannot get a Q in. This happened last summer at Shamrock. Let’s make it happen again!
5. Post a backblast!
6. Ask an AO-Q or the Nantan and other men how you can serve them.
7. Pray for your F3 brothers.
And so much more.
So ask yourself the question that Proverbs 20:6 asks:
Many a man proclaims his own steadfast love, but a faithful man who can find?
MOLESKIN:
Some people tried to troll me with SSH’s as suggested exercises. I hate to have to qualify it but we can be SO MUCH MORE CREATIVE than that overused exercise! Prayed for Amber and Megan (doctors are unsure for both of them what is causing the physical pain and suffering they’re experiencing), Curveball’s mom, Boomer’s travels, and Mermaid’s upcoming family business purchase.
ANNOUNCEMENTS:
Men’s Conference at my church tonight. EH the guys who haven’t been out in a while too.