THE SCENE: ~62 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Brief warm-up: Cherry Pickers, arm circles (up/down), overhead clap, tempo squats. Mosey to coupon area while doing drop-off burpees.
THA-THANG:
2 Man teams. See chart below.
Man 1 does 30 merkins, tricep ext, curls, Russian twists, thrusters, and 24 burpees, bent rows, back lunges, and shoulder taps.
Man 2 is holding exercises while his partner is pushing their team stone forward a parking space at each victory. His holds alternate: plank, Al Gore, and holding coupon Overhead.
Both men run to the wall/stairs while one runs up the stairs and does (we changed the bar hold to 3 pull-ups), the other is holding upside down against the wall.
Then both men run back to the coupons, change positions, and start round 2.
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| 3 pull up |
Wall Invert |
| 24 shoulder tap |
Overhead Hold |
| 24 Back Lunges |
Al Gore |
| 24 Bent Rows |
Plank |
| 24 Burpees |
Overhead Hold |
| 30 Thrusters |
Al Gore |
| 30 Twists |
Plank |
| 30 Curls |
Overhead Hold |
| 30 Tricep Ext |
Al Gore |
| 30 ‘merkins |
Plank |
We got 2 rounds in and finished by running (the long/scenic route) with drop-off burpees again.
MARY:
finished right no time so no additional time.
COUNT-OFF & NAME-O-RAMA
14 present: Butter Knife, 5K, Erector, Dart Gun, Wheelchair, Survivor, Ralph, Wanderer, Kenjo, Guardrail, Gump, Spotter, Judge Judy, Hound Dog,
CIRCLE OF TRUST/BOM:
We did groups of 30 and 24 in the exercise to work in a word from 1 Samuel 30:24.
In 1 Samuel 30, David and his men come back to Ziklag only to find that the Amalekites have destroyed everything, taken their families and possessions, and run off. David and his men wept and then asked the Lord, if they should follow and if they would catch them. The Lord says “yes” to both questions. So they take off to save their families.
Along the way, they go down from 600 to 400 because 200 of the men are too exhausted to keep up. They are running for days without food or water. They finally catch up with the Amalekites, who are partying and thinking they escaped. David and his men slaughter the enemy, retrieve their families and possessions, and go home.
As they are returning, men who are called “wicked and worthless,” who were among those who went into battle, said that the two hundred who stayed with the baggage should get nothing because they did not go to battle.
David corrects this, saying, “You must not do so, my brothers, with what the Lord has given us” (23). He continues, “For as his share is who goes down to the battle, so shall his share be who stays by the baggage; they shall share alike” (24).
So…the message:
I see a number of lessons we can draw from this as men:
- Are there people in your life who are in the “background” or “behind the scenes” of your victories. Because you know the stuff is protected and well maintained, you have the confidence to run off to battle. As men, we tend to have a “to the victor goes the spoils” mentality. Be sure to reflect on, and honor, and share with others.
- Our victories come from the Lord. It is written down that the men were “wicked and worthless” who thought otherwise. They concentrated on their own strength and victory. Rather, look to the Lord who strengthens us.
- Is there someone today, who you can encourage? Support staff? Mentor/teacher? Spouse? We can all “share the spoils” by letting someone know that we appreciate how they “watch over the baggage” so we can do our jobs.
- We should be sure to recognize that all good things come from the Lord, and we all benefit from Jesus sharing with us in His victory. We are to have this same attitude in us and share with others as He gave so freely to us.
MOLESKIN:
It wasn’t a perfect example by any means, but as one man seemed to be doing the work of hard exercise and moving the stones, while the other stayed “at base,” doing the easier exercise, there was a potential for resentment. But when we swapped, we saw that the “base” work was hard too!
Thanks for helping me have a great VQ! 🙂
ANNOUNCEMENTS:
not sure of any announcements and there were no FNG’s
