Fitness. Fellowship. Faith.
F3 WELCOME AND DISCLAIMER
• Welcome to F3: Fitness, Fellowship and Faith
• My name is I-Beam and I’ll be your Q today
Five Core Principals
• Free of Charge
• Open to All Men
• Held Outdoors
• Peer Led
• Ends with a COT (Circle of Trust)
• You are here on your own volition
• I’m not a professional
WARM O RAMA
Side Straddle Hops x 10 IC
6ct Burpees x 10 IC
Cherry Pickers x 5 IC
No Cheat Merkin x 10 IC
Moroccan Night Clubs x 10 IC
BUY IN
Burpees x 10
THE THANG
Mosey to Poopetorium
Wall Sits x 10 Arm Raises Each PAX
Rest x 20 seconds
Box Jumps / Step Ups x 10
Decline Merkins x 10
Wall Sits x 10 Push Press Each PAX
Rest x 20 seconds
Box Jumps / Step Ups x 10
Decline Merkins x 10
Wall Sits x 10 Overhead Claps Each PAX
Rest x 20 seconds
Box Jumps / Step Ups x 10
Decline Merkins x 10
Mosey to Backbone
Pull Ups x 5
Burpees x 5
BBS x 5
Rinse and Repeat 3x
Mosey to the stairs
7’s – squat and SSH
Mosey to the guardrail
Dips x 20
Inkins x 10
MARY
Ab Cycle
3 exercises without putting feet down
Flutter Kicks x 10 IC
Hello Dolly x 10 IC
Gas Pumper x 10 IC
COT ( CIRCLE OF TRUST)
Count Off
Name-o-Rama
WORD
What’s the standard? Find it, lead it and stand up to it.
SPMICE
Starting position, pause
Move
In Cadence
Exercise
THE THANG: Rode Lippencot South trail up to apartments then rode down and crossed Chapman Hwy to Fort Dickerson. We then rode trails down to the quarry then climbed up Pit Viper and traced our way back. Sambo & Spicoli spiced up a little by riding down about 5 flights of stairs coming back down from Fort Dickerson! @Frosty tried to find some poison ivy while sliding through some kudzu!
MARY:
ANNOUNCEMENTS:
COT: James 1:2-4, Romans 5:3-5. It’s challenging to embrace trials and suffering as the Bible calls us to do but we must keep in mind that God promises us that these instances will produce steadfastness, endurance, character, and hope in us.
Prayer requests for Frosty’s family travels to Buffalo, Spicoli’s sister having heart bypass surgery this week, continued prayers for Sambo’s daughter’s MRI results review. Praise for Billy Goat’s job offer and acceptance.
THE THANG:up,up and away to the water tank then downhill to the end
MARY:
ANNOUNCEMENTS:
COT: Devotional on Philippians 3:13-14
But what are we missing out on if we continually refuse to engage in accountability? What could we begin to experience if we were a measure braver than we were afraid?
The writer of Proverbs 28 weaves the thread of vulnerability and integrity throughout the passage. We see a few verses in that “better is a poor man who walks in his integrity than a rich man who is crooked in his ways.” Later in the text, we come to a similar-sounding verse, “Whoever walks in integrity will be delivered, but he who is crooked in his ways will suddenly fall.” Clearly, the author is trying to drive home a point through his repetition: integrity is to be highly valued and is a primary component of a life of freedom.
But how do we increase integrity? How can we ensure that we are developing the right kind of roots, growing deeper in our faith while cultivating the fruit of the Spirit (Gal. 5)?
Accountability. The conviction and practice of moving out of the shadows and into the light. It’s the fundamental idea written right in the middle of Proverbs 28:
“Whoever conceals his transgressions will not prosper, but he who confesses and forsakes them will obtain mercy. Blessed is the one who fears the LORD always, but whoever hardens his heart will fall into calamity.”
He who confesses his transgressions and forsakes them (i.e., repents, turns away from, moves in a new direction), that man will obtain mercy and be blessed.
If we recoil back, being more content in the comfort of our shadows, if we are convinced that we are strong enough, smart enough, and tough enough to go through this life on our own, we will reap the harvest of that isolation. We will not prosper, and we will not mature into the men of integrity that God is calling us to become.
