Tag: Bowflex

THE SCENE: The gloom was in full effect – not too cold, not too hot, just right.
F3 WELCOME & DISCLAIMER

• Welcome to F3: Fitness, Fellowship, & Faith. My name is Steam and I’ll be your Q this morning
• I am not a professional – you are here on your own volition – which means I don’t know any injuries you may or may not have. So if you need to modify any of the exercises we do this morning – do it.
• That being said: you’re not here for you, you’re here for them. Push yourself and those around you. 

WARM-O-RAMA:

SSH: 12×4 (in cadence)

Cherry-Picker: 8×4 (in cadence)

Squat: 12×4 (in cadence)

Merkin: 12×4 (in cadence)

SSH: 12×4 (in cadence)

THA-THANG:
Mosey to rock pile at the top of the OG Asylum and execute good PT

• Every stop sign passed = 15×4 squats
  • Q chose 1 PAX member to lead each time
• Every parking lot passed = 10 1-count merkins
  • Q chose 1 PAX member to lead each time
• Mosey from AO to Rock Pile at OG Asylum
• Rock Pile
  • battle buddies
  • 3 Rounds
    • R1
      • BB1: 25 chest presses & hold above head until relieved
      • BB2: sprint down to tree on right (.25/mile) & execute 5 squats –> sprint back and recover BB1
      • After both BBs complete 50 chest presses each = hold plank @ rock pile
    • Between R1 & R2: 20 SSHs led by called upon PAX member by Q
    • R2
      • BB1: 20 curls & hold in bent over row position until relieved
      • BB2: sprint down to tree on right (.25/mile) & execute 4 merkins –> sprint back and recover BB1
      • After both BBs complete 50 curls each = hold plank @ rock pile
  • Drop rocks –> 2 lines mosey
  • Peel = 2 men out front peel around and to the back of the PAX and call out for the next men to peel when they get back in formation (think reverse American Indian Run)
• Pause at rock overlooking the new fields/river/mountains
  • Covered by fog/gloom
  • Q said mini-BOM: You can’t see it now but there are beautiful mountains in view and the river and the park when it is clear. But the gloom is preventing you to see this right now. Take this metaphor into your life. Do you trust Him that they’ll still be there when the gloom clears in your life? Even though you can’t physically see it right now, it’s there, more importantly, HE is there, do you trust that this week?
• Mosey down to curved path leading into the parking lot across from AO
  • 7 light poles
  • With your battle buddy, alternate between BBS (battle buddy situps) & flutter kicks every light pole
  • On flutter kick poles –> Q appointed a member of PAX to lead the cadence
  • 10 BBSs/pole & 20 flutter kicks/pole
• Back Home @ the AO
  • Motto cadence call led by QIC
• 12 Man-Makers (8-count Merkins)

MARY:
Heavy breathing
COUNT-OFF & NAME-O-RAMA
43 HIM came out and crushed the Monday gloom (2 FNGs included)
CIRCLE OF TRUST/BOM:
1) Know that you are fully equipped and capable of whatever mission the Lord tasks you with this week. Know your mission and that where he sends you this week, there you’ll be.

2) Don’t be afraid to Wagon-Wheel this week. I’m not good at it. My pride gets in the way. A key component of wagon-wheeling is dying to yourself and your own ambitions or work so that you can go back and bring those falling behind out of the gloom. Don’ the afraid to wagon-wheel this week – to be that voice of encouragement that circles back around to speak life into those that may have/are falling behind or that you’ve noticed need to be encouraged. When people see the F3 logo – that means something. The commitment to pursuing the Lord as HIM, as well as to each other is vital to the nature of F3.
MOLESKIN:
G-6 gave me encouragement this morning before things got kicked off – I always get nervous about my BOM because I don’t want to word vomit or get in my own way of sharing what God’s put on my heart/letting my words be far and His words be here & clear. G-6 gave me encouragement that went something like: God will put on your heart what he wants you to say/communicate when the time comes. That is important. And meant a lot. Because that means that we don’t have to worry or stress about saying the right thing or focus on how we sound – God’s got it already taken care of and He will put on our hearts what he wants us to say. A prayer I’ve been working on (and off unfortunately) for some time has gone something like this and when I remember to say it – man it hits home.

Lord, give me eyes to see like you, ears to hear your truth, lips to speak life, hands and feet to go and serve where you call me, and a heart to love like you.

Kinda just puts it in perspective of how much we need God to come into our everyday being and let the Holy Spirit allow us to be purpose-driven High Impact Men in everything we say and do.

ANNOUNCEMENTS:
Prayer Request from G-6: Lunch $’s (Jay Cobble) father died last night – keep their family in your prayers please.