Fitness. Fellowship. Faith.
Check on a brother. You never know when they’re in need.
THE THANG
5 rounds of the following to start – 10 reps each
– Incline Merkins
– Dips
– Table Pull-Ups
– Step-Ups/Box Jumps
– Run to the gate and back
Begin the Tour de Pavilion
New(ish) Pavilion (NP)
– Xs: Incline Merkins, Decline Merkins, Table Pull-Ups
– 15 reps each / 1 count
Marble Pavilion (MP)
– Xs: American Hammers, Heels 2 Heaven, LBCs
– 15×4 reps each
Pitstop at the Bros Bowl
– Run up to the top
– 15 down/up merkins
– Run to the Muscle Beach pavilion
Muscle Beach Pavilion (MBP)
– Xs: Box Jumps/Step Ups, Diamond incline merkins, elevated claf-raises
– 15 reps each / 1 count
Tower Playground Pavilion (TPP)
– Xs: Squats, Imperial Walkers, Dips
– 15 reps each / 1 count
Mosey back to the Big Pavilion – but with an Asylum PM classic: the battle buddy mosey
– Share 1 thing that was good in your week
– Share 1 thing that was challenging/tough in your week
MARY
– 1 more round of the initial workout (10 reps of incline merkins, dips, table pull-ups, and box jumps/ste-ups)
– Core 4: 25×4 of the following core Xs
– Flutter Kicks
– American Hammers
– LBCs
– Freddie Mercuries
– ATMs
– 15×4 shoulder taps
– 10×4 slow merkins
– 10 merkins OYO
– SWS (Stretching With Steam)
ANNOUNCEMENTS
– Check the announcements channel for regional updates, the Send Me newsletter, and Beyond The COT podcast updates
– New formatting for Send Me – you’ll hear more about this over the coming weeks leading to March
COT
Say You’re About It – Be About It
Here are the highlights from the Word today. danhenson.substack.com/p/f3-word-11525.
– We’re here to challenge and encourage each other, work hard, and push each other to be better men for ourselves, our families, our friends, and our spheres of influence.
– My hope is that when you show up to an F3 workout (wherever that might be), you are challenged and encouraged in your Fitness Fellowship and Faith. Just as Paul encouraged Titus in leading by example in speech, conduct, and work – we should do the same thing with each other.
– Cut out the negativity, complaining, putting down others, inappropriate and over the line mumblechatter – we don’t have time for that garbage and it’s exhausting. We’re here to work hard together + maximize the time we have during a workout (45 minutes, 60 minutes, whatever).
– Our environment and surroundings should not dictate or character, conduct, and discipline, or the ability to work hard.
– The same methodology applies to the mission of F3: to plant grow and serve small workout groups for men for the invigoration of male community leadership. If we say that we’re about that mission – let’s be about that mission.
– If we say we’re about this life of High Impact Manhood – let’s be about it. Our wives, families, friends, and communities we are a part of need us to be.
– Be challenged and encouraged that you have it what it takes to be the HIM you were called to be – with the guidance of God and the help of each other. Get after it brother. Iron Sharpens Iron!
The COT was centered around a passage from the Q Source.
“The order of the Get Right (1-Fitness, 2-Fellowship and 3-Faith) is prescriptive, not random. Although it might seem philosophically that Faith should come first and that Fellowship should precede Fitness, that just does not turn out to be true as a practical matter.”
You have to get right before you can do the other things.
Matthew 16:24 supports the above statement.
“24 Then Jesus said to his disciples, “Whoever wants to be my disciple must deny themselves and take up their cross and follow me.”
Before we can “follow” Jesus, we are called to deny ourselves aka Get Right, then take up the cross, then follow him.
How are you going to Get Right?
THE THANG:
Mosey to the field/track
25 merkins
25 squats
25 Mountain Climbers (2 count)
25 wall dips
1 LAP around
Repeat 3 more times for total of 1 mile and 100 reps of each exercise
Slowsy back to base. 15 burpees
Slowsy to the back lot. One mosey around the short block to the rock and back to base for 10 more burpees.
Mary:
Flutter kicks
Box cutters
American hammers
Freddy’s
LBCs
Pickle pointers
ANNOUNCEMENTS:
Haw Ridge ’25 – March 28. Save the date!
COT:
Nothing profound today but I was thinking about what Slappy said on Wednesday. What does it mean to be a friend?
“And let us consider how to stir up one another to love and good works, not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.”
Hebrews 10:24-25
Notice the action words here. Just like Emerson’s quote…”BE a friend”.
There’s stir up, love, good works, meet together, encourage. These are all intentional things. We are called to honor and glorify God. The same God that loved us when we were unloving, while we were sinners.
The challenge: What’s one action thing you can do this week for someone else? It could be a relative, a coworker, a distant friend. Write their names down. Pray for them. Send a text or a card. Meet with them. Let them know you are there and thinking about them.
COT: do you ever really stop to listen in an argument or are you too focused on your response and trying to win? Sometimes you need to stop and receive what the other person is saying and really listen.
