THE SCENE: Beautiful sunshine and cold, temp in 20’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle Hops. 10 Burpees. Ten Cherry Pickers. 8 Burpees. Ten Windmills. 6 Burpees. Seven Baby Arm Circles Forwards then Backwards. 4 Burpees. Seven Wide Arm Circles Forwards then Backwards. 2 Burpees. Little of this and that.
THA-THANG:
Mosey to trail way that is east of parking lot and which meanders towards the Lyons Bend Gate entrance of the park. We will do 14’s on the trail until it reaches the roadway that goes to the Lyons Bend Gate. With the 14’s we will bear crawl one light, then run for four lights, then repeat the pattern until we get to the roadway.
On grass by the roadway we will do 20 Hello Dollies in cadence. Next we will run and do nickel, dime, quarters (run 1 light, do 5 of exercise, then 2 lights and do 10 of exercise, then 5 lights and do 25 of exercise) with the following exercises:
- Dive Bombers
- Big Boy Sit-Ups
- Merkins
We will stop at the bottom of Mt. Everest. Here, all men will do 10 Hand Release Merkins, then 40 Baby Crunches, then run up Everest and go all the way to the top of the Space Needle. Men then run back down the stairs to the Space Needle and meet in parking lot.
Mosey to Area 51 at southeastern side of Admin Bldg.
We will be doing sevens on the starting from the bottom of driveway of area 51 and heading south a distance of about 20 yards. We will start with 1 Squat Jump and go the 20 yards to do 6 Burpees, then continue with the “sevens” sequence.
Mosey onto roadway and head to parking area by apartments. We will do 20 American Hammers in Cadence
Mosey on roadway to parking lot with nice restrooms. We will do 20 Flutter Kicks in Cadence.
Mosey to CMU Pile. Each man grabs CMU. We will do the following exercises. Between the exercises we will sprint to the end of the parking lot and back.
- 25 Overhead Presses
- 25 Curls
- 25 Rows
- 20 Bell Ringers
- 20 Sit Ups with CMU at chest
- 20 Decline Merkins with feet on CMU
Mosey to bottom of Mini Cardiac. We will go uphill to AO. We will start with Bernie Sanders until we get to green sign, then sprint the rest of the way.
MARY:
10 Sideways Shoulder to Knee Bends on Right Side and 10 Shoulder to Knee Bends on Left Side (Four Count)
.COUNT-OFF & NAME-O-RAMA
Eight Men, No FNGs
CIRCLE OF TRUST/BOM:
2 Corinthians 9:10
Now He who supplies seed to the sower and bread for food will supply and multiply your seed for sowing and increase the harvest of your righteousness;
Zechariah 8:12
‘For there will be peace for the seed: the vine will yield its fruit, the land will yield its produce and the heavens will give their dew; and I will cause the remnant of this people to inherit all these things.
As a very young boy I can remember planting seeds with my mother in a flower bed before the season of Spring came around. I was very anxious to see when the flowers would grow. My mother told me it would take some time but I would go out to the garden each day to look, only to see the same old flower bed with no growth. I forgot about it all after a while. Then one day, the flowers actually sprouted. I was filled with excitement and wonder. Those flowers actually came from the tiny little seeds I had planted!!
We as humans can also plant seeds and watch righteousness spread through what we have planted. A visit to a person in need, an opening the door for a person at a store, a letter to an old friend, listening intently to someone who has something on their heart to say, paying attention to youth as they approach adulthood, an anonymous gift to another, a compliment given a few times a week to others – these are ways we can plant seeds of righteousness. And as 2 Corinthians 9:10 indicates, God will multiply and harvest the seeds we have planted.
Sometimes we may plant a seed without even knowing it. For example, an airlines ticket agent planted a seed for me one time when I was flying from Dallas to Jackson, Mississippi back when I was working as a trial consultant. I was not really looking forward to the trip and was feeling a little sorry for myself that morning. I heard the ticket agent talking to a fellow ticket agent at the counter about the movie Patch Adams starring Robin Williams. Patch Adams was a medical doctor who made it his mission to help others, whether he healed them medically or made them smile and even laugh in the face of their serious illnesses. I left that ticket counter thinking, you know, I can try to be like that this very day. I have a difficult job ahead of me but I can choose to be kind to those I meet, to carry a face of strength in grace, to plant a few good seeds here and there. I felt good for the rest of the trip and was even more confident in my work. In the way I was choosing to act, I felt like God was behind me. And, who knows, I may have spread some good seeds along the way.
As HIM’s, we make the choice to do good. And, we can to that daily. Keep the idea of planting seeds in your mind today and this week. And remember that God will harvest your seeds of righteousness.
MOLESKIN:
Prayers for Hand’s wife and her friends on the trip they are taking to Florida for the week. Prayers for Hands as he parents his sons on his own with the hope they don’t burn the house down! Prayers for our brothers Messi and Pinto.
