[ The Scene ]
– Apparently this whole “board meeting” idea has caught on with “The Others” = people that don’t do F3. So tonight, The Others were having a board meeting (sort of – sitting around in camp chairs in a circle and talking with/without drinks in hand) – so PAX moved to the Asylum AM spot to circle up
[ Welcome/Disclaimer ]
- Welcome to F3: Fitness/Fellowship/Faith
- My name is Steam and I am not Thunderstruck unfortunately but he had a previous engagement so I will be your Q tonight!
- Couple things:
- I’m not a professional
- You’re here on your own volition
- If you need to modify anything that we do tonight – you know your body better than anyone – so feel free to do so.
[ Warm 0 Rama ]
- SSH: 30 x 4 IC
- Rockette: 25 x 4 IC
- Squat: 20 x 4 IC
- Merkin: 15 x 4 IC
- Imperial Walker: 15 x 4 IC
- Motivators: 4
[ The Thang ]
(mosey to the CMU pile)
25s
- 5 rounds
- Round 1: 5 CMU curls —> run to playground: 5 dips
- Round 2: 5 CMU curls + 5 chest presses: run to playground: 10 dips
- Round 3: 5 CMU curls + 5 CMU chest presses + 5 CMU rows: run to playground: 15 dips
- Round 4: 5 CMU curls + 5 CMU chest presses + 5 CMU rows + 5 CMU sit-ups —> run to playground: 20 dips
- Round 5: 5 CMU sit-ups + 5 CMU rows + 5 CMU chest presses + 5 CMU curls
- 2 POCs (Points of Contact)
- CMU pile
- Playground down from AO
- 5 Xs
- @ CMU pile: curls, chest presses, rows, sit-ups
- @ playground: 5 dips —> +5 —> +5 every round
(Return CMUs and mosey to Pavilion)
All My Benches
- 4 sides of the bench
- Short Sides: 25 pull-ups/chin-ups
- Long Side 1: 25 Incline Merkins
- Long Side 2: 25 Decline Merkins
- Wall-Sit when done
(Mosey to playground)
The Final 15
- 10 at the playground
- 5 minutes of bench work
- Alternate between box jumps/step ups + dips
- 5 minutes of core work (these were some LONG minutes). Have you ever had 5 minutes last 3 hours? Because now we all have.
- Alternate between flutter kicks and big boy sit-ups
- 5 minutes of bench work
- 5 back at the AO
- Mosey back to the AO
- Light stretching with Steam (not Pusher approved OR denied. OR denied, that’s important)
- Stretching back and lower legs
- Borderline yoga stretching legs an chest
[ COT ]
- # off
- Name o Rama
- BOM
”When I”
When I wandered, He led.
When I was thirsty, He supplied water.
When I hungered, He provided nourishment.
When I strayed, He called me back.
When I let my thoughts wander, He re-focused me.
When I was weary, He provided a place to sit and rest.
Think about your own “When I” statements from this year. In addition to the ones I’ve experienced above, some of mine have been “When I wondered if I was going to have a job” or “When I was isolated in my home for days on end during the original quarantine” or “When I didn’t know how this would end” or “When I questioned why all of this is happening” and so on and so forth. So what are your “When I(s)” ?
But the thing about a “When I”statement is just that, the but. But God. So if and when you find yourself wandering – let Him lead. If and when you find yourself thirsting for something (literal liquid or not) – let Him supply it. If and when you hunger (physical hunger or soulful hunger) – let him provide nourishment. If and when you feel yourself straying – let Him call you back gently (or strongly sometimes). If and when you feel your thoughts begin to wander and take control – let Him refocus you. And when and if you find yourself weary – let Him provide you a place to sit and find rest in Him.