THE SCENE:
Colder than a polar bear’s toe-nail in the middle of winter in Antarctica – BUT GOOD TO BE ALIVE
F3 WELCOME & DISCLAIMER
- Welcome to F3: Fitness/Fellowship/Faith
- Name is Steam and I’m honored to be your QIC this morning
- Couple things before we begin:
- Not a pro
- You’re here on your own volition – you made a choice to be here this morning: make it count!
- If you need to modify anything we do this morning feel free to do so but push yourself and those around you. They deserve it and so do you.
- I will have my phone, water, CPR and a med kit inside my ruck just so everyone is aware as well. If you got keys/wallet/whatever go ahead and throw em in there
WARM-O-RAMA:
- SSHs: 12×4 IC
- Rockette: 12×4 IC
- Windmill: 12×4 IC
- Baby Arm Circles: 6×4 F & 6×4 B
- Mountain Climbers: 12×4 IC
- Army Standard Merkins (shoutout to Soot): 12×4 IC
THA-THANG:
(Mosey to new small track)
- The 50 Cent
- Battle Buddy up
- Execute 10 BB sit-ups (only 1 BB)
- Take a lap together
- Execute 10 BB sit-ups (other BB)
- Take a lap
- Rinse & Repeat until each BB has completed 50 total BB sit-ups
- As a team y’all will switch who is executing the BB sit-ups before the lap = 10 laps total as a team
(15 count)
(Q calls on the 2 FNGs to share a fun fact about themselves as PAX are catching their breath)
(mosey to closer side of the small bridge over WFP water)
- 27s
-
- Battle buddy up
- 1 side of the water/abyss: merkins (1 count)
- Roundabout (other side): lunge (1 count)
- Start with 26 merkins here :: 1 lunge there
(Q reminds PAX that it’s okay if the plan doesn’t go exactly as planned – push hard for 10 minutes and see where we are together)
- PAX gets down to 20 merkins together and CRUSHES 10 minutes of 27s
(PAX mosey up the stairs towards the big ball and then back down facing the greenspace)
- 2 columns
- BB American Indian Run back to the AO
- BB team in the back sprints up and recovers to the front
- A Big Ball Classic: Cadence Call on the mosey back home aka Call & Repeat
- “F3”
- “Good for You”
- “Good for Me”
- HOOAH”
- “HA-HA”
- “HOOAH”
- HA-HA”
- “1 2 3”
- “I love F3”
- “4 5 6”
- “Picking Up Sticks”
- ” 7 and 8″
- “F3 is great”
- “9 and 10”
- “Let’s do it all again”
- “HOOAH”
- “HA-HA”
MARY:
(PAX circle back up in the AO with 60 seconds left in the game)
- SSH: 20 x 4 IC
COUNT-OFF & NAME-O-RAMA
14 PAX – 2 FNGs
PAX: G-6, 8 Seconds, Clark, Swanson, Backdraft, Post Man, Half-Calf, Abort, Amazon, Dovetail, Bubblewrap, Reverb, Walrus, Steam
FNGs: Juice Box and Waco
CIRCLE OF TRUST/BOM:
[ The Process of Pruning ]
MOLESKIN:
- John 15:1-2 = “I am the true vine and my father is the vinedresser. Every branch in me that does not bear fruit he takes away, and every branch that does bear fruit he prunes, that it may bear more fruit.”
- Definition = “to trim by cutting away dead or overgrown branches or stems, especially to increase fruitfulness and growth”
- Wikipedia: The practice entails targeted removal of diseased, damaged, dead, non-productive, structurally unsound, or otherwise unwanted tissue from crop and landscape plants
- This is not an easy process or even a fun process for the tree I’m sure.
- Thinking about the process of pruning, think about this: The pruner cares too much/loves too much to let their tree/shrub be covered with structurally unsound or diseased/damaged limbs. The Father loves us so much – that He would lead us into the fire and walk with us through it as He continually prunes us and refines us as High Impact Men for HIS glory.
Keep the Faith & Fight the Good Fight men!