THE SCENE: 70 and Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
MARY:
COUNT-OFF & NAME-O-RAMA
18 Pax and 1 FNG
CIRCLE OF TRUST/BOM:
MOLESKIN:
Excerpt from Bible in one year by Nicky Gumbel
Fitness. Fellowship. Faith.
THE SCENE: 70 and Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
MARY:
COUNT-OFF & NAME-O-RAMA
18 Pax and 1 FNG
CIRCLE OF TRUST/BOM:
MOLESKIN:
Excerpt from Bible in one year by Nicky Gumbel
THE SCENE
67 and Muggy
Welcome & Disclaimer
THE THANG
COP
Mosey to curb and line up.
Jelly Legs
Start at one side of the parking lot. Perform the following:
Line up in four separate lines. Each group mosey to the far parking lots and to one of four cones set up in the corner.
Four Corners
Spread out to 4 cones. Alternate exercises at the cones for set time. When time is done, counter-clockwise to the next cone. Rinse and repeat.
Round 1: 60 seconds at each station
Round 2: 45 seconds at each station
Mosey to the hill near the SP.
Cash Out
Merkin Hill
Run up and down hill doing the following:
Circle up for Mary.
Mary
4ct American Hammers x20 IC
Rt Side Crunches x20 IC
Lft Side Crunches x20 IC
ATMs
COT
Number off / Name-0-Rama (40 PAX, 3 FNGs – Petro, Chaco and Fullstack)
BOM
“Honorable men refuse to wallow in the small and the bitter.
Honorable men refuse to hate life because something once went wrong.
Honorable men don’t build monuments to their disappointments, nor do they let others brand them and curse them to their destruction.
Honorable men seek out the highest definition of their lives, the nobler meaning granted by heritage, by their ancestors’ dreams and their parents’ hopes.
Honorable men cry out to God until curses are broken and a grander purpose is achieved.
Honorable men don’t settle for lives of regret.”
Stephen Mansfield, “Mansfield’s Book of Manly Men”
As we push ourselves physically each week it is important to remember that we must also be pushing ourselves mentally, emotionally and spiritually…to grow as HIMs. Physical fitness is important, but character, virtue, integrity and leadership are paramount. Our world is starving for men with these characteristics. Men of honor who live beyond themselves. Men who are life-givers, not life-takers.
I believe there is a direct correlation between strenuous physical exercise and the strenuous pursuit to live a life of honor, integrity and impact. Both take effort and focus. Both take intentionality, consistency and daily commitment. Both are met with resistance from the status quo and my own passivity. Both can’t be pursued alone and require me to surround myself with like-minded men who inspire, encourage and challenge me along the journey.
Each morning in the gloom we have an opportunity to experience these AND be these things for the men on our left and right. Iron sharpen iron. This is what it means to wear the “F3”.
THE SCENE
67 and Muggy
Welcome & Disclaimer
THE THANG
COP
Line up on the curb.
Cash In
Burpee Broad Jumps
Burpee Broad Jump to the cones (middle of parking lot) then lunge back. Hold plank until the six finishes.
Rinse and repeat.
Mosey to parking lot next to the playground and circle up.
ATM / Leg-Blaster Combo
ATMs
All done in order with no rest (without leaving plank position):
Leg-Blaster
All done in order with no rest:
Rest for 10 count then rinse and repeat.
Mosey to new parking lot. Get a Battle Buddy.
Nickel and Dime
Battle Buddies alternate between…
Mosey to the SP.
Cash Out
Merkin/BBS Countdown
Alternate Merkins and BBS counting down reps (10-10, 9-9, 8-8, … 1-1)
Mary
4ct Hello Dolly x20 IC
Rt Side Crunches x20 IC
Lft Side Crunches x20 IC
4ct Flutter Kicks x20 IC
COT
Number off / Name-0-Rama (30 PAX, 2 FNGs – Tramp and Si Pad)
BOM
Six years ago I was introduced to something that has become a powerful tool in my life personally and as I try to help and speak life into others. A gentleman I work with used to be a very successful tennis pro and reaction coach. He had a successful business in New York working with college and professional athletes helping them take their game to the next level. Over the years he noticed something. While each athlete had their own approach to their sport, the real elite players all shared a common mindset. He calls it the mindset of a champion. It goes like this:
Since identifying this pattern, he made a very small change that makes it 100% applicable in all areas of life: physical, mental, relational and spiritual:
I know…I’ve practiced…I trust God.
This simple progression of thought is actually not new. I see it in the life of King David. One of the most popular tales of David is his battle with Goliath. The young man displays immense courage and defeats the giant, but that’s not where the story starts. It starts with a young man spending hours in the desert watching over and protecting his father’s sheep. God was training him in the desert to be one of the greatest HIMs the world has ever known! David himself shares the mindset of a champion with Saul. When he meets him, Saul tries to fit David for battle with his equipment. Listen to David’s reply,
“But David said to Saul, “Your servant has been keeping his father’s sheep. When a lion or a bear came and carried off a sheep from the flock, I went after it, struck it and rescued the sheep from its mouth (‘I know what to do’). When it turned on me, I seized it by its hair, struck it and killed it (‘I’ve practiced and done it under pressure’). Your servant has killed both the lion and the bear; this uncircumcised Philistine will be like one of them, because he has defied the armies of the living God. The Lord who rescued me from the paw of the lion and the paw of the bear will rescue me from the hand of this Philistine. (‘I can take the next right step and trust God with the results’)”
Saul said to David, “Go, and the Lord be with you.”
I have worked to apply this mindset in all areas of my life: helping my kids with school, walking through a conflict with my wife, starting a new program at work, completing a GORUCK event. It works and helps keep me grounded and focused when it matters. It also constantly reminds me that I have a choice to make each day to embrace whatever comes and see it as training to get better. I’ve taught it to my kids and they have used it to help study for tests, tryout for soccer and walk through conflict with friends. I share it today praying it is helpful for you as well.
I know…I’ve practiced…I trust God.
Submitted by Cap’n Crunch
THE SCENE: Mid 50’s and lovely.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH IC
15x Tn Rocking Chairs IC
10x Travoltas (each side)
17x LBAC fwd and back
Calf Killer (20x Calf Raise on curb, 25% mosey across the lot. 20 more and 50%, 20/75%, 20/AYG, 20 more to make 100)
THA-THANG:
Picked up this Q last-minute, so I got lazy and recycled this month’s “Memory game” Q to yet another AO…
PAX take turns flipping 2 cards. If the cards don’t match, all PAX do BOTH exercises.
If the cards match they’re removed, and PAX just do that exercise followed by running a lap around the parking lot.
The cards:
15 Merkins
15 Dry Docks
10 Iron Mikes (each leg)
10 Squat jump
10 Burpees
15 Monkey Hump 4ct
20 Mtn Climber 4ct
Bear Crawl to light pole, Crawl Bear back
20 Flutter Kicks 4ct
20 Big Boys
I think we only cleared 3 of the pairs, but we saw every card at least once. The monkeys were humped quite thoroughly.
MARY:
Just got back to the AO in time for 25x Bicycles IC
COUNT-OFF & NAME-O-RAMA
7 HIMs at the Asylum this morning
CIRCLE OF TRUST/BOM:
I’m often pretty enthusiastic and excited when I put the EH on a sad clown. I don’t care if he thinks I’m crazy or weird for working out at 5:30 with a bunch of other men. I’m much less bold when it comes to sharing Christ with others, even just for something as simple as inviting them to Church. As Paul said, bodily exercise profits a little, but Godliness is profitable for all things. Since the things of God are for eternity, how much more boldness and urgency should we have when sharing that with others?
MOLESKIN:
Great bunch of HIMs this morning put in some good work. Glad for the opportunity to jump in and burn some goo together!
ANNOUNCEMENTS:
Forgot to mention any of ’em! But don’t forget Hardship Hill. Check out Tank and Cap on WBIR.COM!