THE SCENE: Beautiful chilly morning, temps in low 30’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Pinto Twists, 10 Windmills, Plank Stretches, Michael Phelps.
THA-THANG:
Mosey to parking lot by Southern Ball Fields. There will be eight cones set up in the parking lot. Cone 1 and 8 will be on one side of the parking lot. Cones 2 through 7 are on the other side of the parking lot. We will circle clockwise around the cones. The following will be the exercises at and from each cone:
- Cone 1: 20 Squat Jumps. Bernie Sanders to Cone 2.
- Cone 2: 20 American Hammers (four count). Crab Walk to Cone 3.
- Cone 3: 20 Star Jumps. Bear Crawl to Cone 4.
- Cone 4: 20 Hello Dollies. Broad Jump to Cone 5.
- Cone 5: 10 Shoulder Taps (each shoulder). Gorilla Hop to Cone 6.
- Cone 6: 10 Hand Release Merkins. Sprint to Cone 7.
- Cone 7: 15 Iron Mikes (both legs = 1) Bernie Sanders to Cone 8.
- Come 8: 15 Dive Bombers. Sprint all the way back to Cone 1.
- Those finishing first rinse and repeat cycle until last man finishes first cycle.
Mosey to perimeter trail just past the pavilion at the southern ball fields. We will do the following (what I call the 10 light nerve-wrecker) heading east and then north on the perimeter trail until we go on the boardwalk by the water and finally reach the serpentine sidewalk. We will continue the 10 light nerve-wrecker on the serpentine sidewalk until we reach the roadway that is east of Pickett’s Charge. With the 10 light nerve-wrecker, we run the length of 10 lights. We then stop and do the following exercises in order:
- 10 Big Boy Sit-ups
- 20 Merkins
- 30 Squats
- 40 Baby Crunches.
- Rinse and repeat until every man has gone through the cycle of exercises. Then run another 10 lights and do it again.
Once at the roadway, we will mosey to the playground. We will do elevens at the benches, starting with one bench dip and 10 bench jumps.
Mosey to CMU Pile. Each man grabs a CMU. We will do the following exercises:
- 20 Overhead Presses
- 50 Bench Presses
- 20 Curls
- 25 Rows
Put CMU’s back in pile. Mosey to AO.
MARY:
20 Box Cutters
COUNT-OFF & NAME-O-RAMA
11 men, no FNGs
CIRCLE OF TRUST/BOM:
Welcome Is Our Greeting
Matthew 20: 26- 28. But whoever would be great among you must be your servant,c 27and whoever would be first among you must be your slave,d 28even as the Son of Man came not to be served but to serve, and to give his life as a ransom for many.”
At the Broylmpics last Saturday, I was one of the brothers who ran in the long distance run. I started with the group and very quickly saw the group dash on ahead of me. After about 1/4 of the race, Mandolin and I were consigned to last place. We had already competed in all of the prior events. Our bodies were aching and Mandolin was nursing a problematic leg. We suffered onward. About halfway through the race we see the brother who ended up being the overall Brolympics Champ, Woodshack, running towards us. He joins us, at a pace that was much slower than his typical mosey, and encourages us throughout the remainder of the race. He didn’t belittle us, didn’t ingratiate us, he just ran by us, commenting on the great effort he was seeing and inspiring us in a thoughtful and brotherly manner. We finally get to the final stretch of the race along the Serpentine Sidewalk. By this time, all others in the race had already finished it. As I am running ahead, what do I see? A whole line of bros coming towards us, giving us high fives and finishing the race with us. I can’t tell you how good that made me feel. These were my brothers. I might have been the slowest on the distance run but I was one of them. Something pushed me a little faster as I crossed that finish line. And on past the finish line were the other bros, smiling at me, Hey Lillying me, and getting me in the breakfast line for some of Junk’s famous cooking. A slice of heaven with my brothers.
This kind of fellowship is what we all need. In F3, all are welcome, no matter what the age or what the athletic condition. “No Man Left Behind” is our philosophy. As Q leaders, we need to design our workouts to make sure that happens. Those men who get to a particular destination first can keep on working on exercises, whether Burpees, Side Straddle Hops, Running in Place, or Big-Boy Sit-ups as they wait for the remaining men to catch up. Sometimes, we even Wagon Wheel back to join our brothers at the six.
Here’s another thing that we need to remember in F3. Those of us who are less athletic or less fit should not pridefully shun the efforts of the more athletic who come to meet us. We should not be embarrassed or angry because we are slower. We should greet those circling back with glee, accept their gift of encouragement. We should also remember that we too, even though we may be less athletic, have so much to offer the brotherhood – whether it be our mumble-chatter, our humor, our smiles, our social leadership, our aged wisdom, or plain old humility. We all are living examples to one another, to the community around us, and to the FNG’s we welcome to our PAX.
MOLESKIN:
Prayers for Junk and his wife, for Messi and his wife, and for Cheatsheet’s friend who died at the age of 49. Be with the friend’s family at this difficult time.
ANNOUNCEMENTS:
On December 7 at 7 am in the morning we will have a Convergence at the Truck Stop. We will then go to Two Rivers Church nearby for a 3rd F Gathering with Manilow as our speaker. Food from Einsteins Bagels will be provided.
Hey, guess what? Today is Crawdad’s birthday. The man is now 40.