Fitness. Fellowship. Faith.
THE THANG: rucked the dogs through gulf park and back
COT: what mulching do you need to be doing regardless of the reward at the end?
THE THANG: Pyramid and run to corner 5 exercises and cut down to one, Mosey to the corner and Side straddle hops and go to another corner Merkins x 10. And Mosey to Amphitheater and 3 exercises and run to playground for pull-ups.
MARY: Flutter kicks, Bigboy, hello dollies run and comeback to do another exercises
Mosey to AO and Mountain climbers, Dry Docks rinse and repeat.
ANNOUNCEMENTS: Hardship Hill
COT: Pray for our brother who passed away last week Chiclets (Ryan McElveen)
THE THANG:
Abs / Arms / Legs
25 – LBC single
25 – chest press
25 – CMU squats
50- LBC single
50 – chest press
50 – CMU squats
25 – windshield wipers
25 – tricep dips
25 – CMU Toe Merkins
50 – windshield wipers
50 – tricep dips
50 – CMU Toe Merkins
25 – Slow Freddie’s
25 – Curl presses
25 – Speed Skaters single ct
50 – Flutter Kicks
25 – Curl presses
50 – Speed Skaters single ct
Mosey to practice field and run suicides with a buddy to help push each other. Must stay together. We did every 10 yard line.
MARY:
Dealer’s choice
ANNOUNCEMENTS:
Pray for Lizzy’s stepdad Ralph who is battling stage 4 cancer.
COT:
Psalm 107
Thus is a great chapter to study. It shows the progression of the human race and how followers of God will fall into sin or go through a hard season in life, cry out to God, he listens and reacts. Then we should follow up with praise and worship even when the outcome is not according to our will.
I challenge you to read the whole chapter and spend time asking God to reveal moments in your past or present that he wants you to reflect on. Write it out. Tell him how dark and hard it was. Document where you heard or felt God’s presence in that even if it was 20 years later when you felt redeemed by God.
THE THANG:
The CMU pile looks terrible. Besides the fact that all of our good coupons have been pinched, a big rubble pile has developed. It was time to clean up the house a bit and take stock of our supply.
So today we picked up as many of the broken pieces carried them to and dropped them in my trailer then did an exercise listed on a card. Repeat till all of the debris was cleared and the trailer was full. We then organized the CMUs. These are the exercises.
10 shoulder taps
10 squats
10 extra wide merkins
10 SSH
10 Big Boys
10 Diamond Merks
10 Flutters
10 Iron Mikes
10 mountain climbers
1 burpee
After clean up was over we ran to the pull up bar. We worked on slow pull downs. Start at the top and slowly drop taking about 10 secs each time. Do it about 3x. While waiting hold plank or alternate between 15 merkins and 15 squats.
Finally we ended up at the playground for a mini obstacle course. Start at the bench and do 15 dips, go down the slide, do 3 burpees, go to swings and do 15 reverse rows, then do 15 chuck Norris merkins, and finally mosey across the bridge and back around to the bench where we started. We did this 3x. Held plan for the 6.
MARY:
Nope
ANNOUNCEMENTS:
FORG3 ascent is this weekend
COFFATERIA:
Went to Dunkin after for liars corner. Eliza joined us. It was fantastic.
COT:
I hope everyone had a great Easter weekend. I hope you all have taken a moment to ponder the mystery. Did you ever wonder if Easter wasn’t real? Maybe it is all fake? We can certainly say that the course of Western History was changed for the good because of the events around Easter. Something did happen. But really the point of Easter is that God brings the dead to life. It’s a revolutionary concept that if we believe our lives cannot be the same. The living don’t act like dead things. That’s just not logical. If alive, why act like a corpse?
So do you think Easter happened? Do you live like it did?
THE THANG:
MOSEY to Slope on Picketts Charge.
HILL PYRAMID!:
Run up the slope and back down. Every time you get back down do the exercises (10 REPS EACH):
– JUMP SQUATS
– JUMP SQUATS / BOTTLE OPENERS (2-count)
– JUMP SQUATS/ BOTTLE OPENERS / BIG BOY SITUPS
– BOTTLE OPENERS / BIG BOY SITUPS
– BIG BOY SITUPS
Mosey to Center of Colosseum.
JINXY’S FOUR AND A QUARTER. Start at bottom of hill, run to tree about 2/3 to Admin Bldg, and do 25 reps of an exercise, return to starting position. R&R 4 times, totaling 100 of the exercise.
Round 1: Carolina Dry Docks
Round 2: Imperial Walkers (single count)
Round 3: Lunges (single count)
Mosey to Stop sign on circle drive.
MODIFIED WELSH DRAGON (4-ct Bear Crawl, 1 Merkin, R&R up to 10 Merkins… always only 4-ct Bear Crawl). Run to where the railing begins and do the 1st rep, run back to do the 2nd rep, etc.
AYG to Flag.
MARY: A little light stretching.
ANNOUNCEMENTS: Hardship Hill, Ascent Leadership School at Frozen Head
COT: NO GAPS IN THE WALL!
Three years ago Judge Judy, who was our Nantaan at the time, wrote an article in the weekly newsletter called Cracks in the Foundation, which alluded to some situations surrounding F3 that resulted in fractures within groups and between individuals. That message was very timely back then, and as some of you are aware, there’s a little bit of that going on right now. Nothing that I don’t think we can fix, but some things that if we don’t address could just continue to fester. So for my Word, I just wanted to reiterate what I feel is F3’s absolutely greatest attribute: it’s ability to inspire us all to be better men through SHARING. Sharing of the Suck from the workout, Sharing in the responsibilities of being Q, Sharing of life experiences in the Circle that others may learn from or be inspired by, etc.
We often use the term “Lock Shields” in F3. Think about that for a second. What comes to mind? I have this image from Lord of the Rings or a movie about the Roman Empire of a bunch of warriors facing a common enemy, and each one of them standing shoulder to shoulder with their shields up. If it was just one dude, he’d get surrounded, overwhelmed. But it’s a bunch of warriors that are aligned in a common purpose: PROTECT EACH OTHER’S SIX. If there’s a crack or a gap in the wall, then everyone is in deep doo doo.
To no one’s surprise, the guys in F3 have differences. We have our differences in Faith, Politics, what kind of workouts we want to do out here, and maybe even differences in how we think F3 should operate. That’s fine! But how do we keep locking shields if the guy next to us is of a different political party? Religion? If he has way more hair and is better looking than the rest of us (thanks guys… you know who you are…)? It comes down to RESPECT for your brother, who’s out here trying to get 1% better, just like you are. When we’re out here, we lay our differences aside. When we’re out here, I’m continually trying to figure out ways to better serve you so that you can serve others. This requires that we keep that wall tight. NO GAPS IN THAT WALL. And I hope we all have that mindset. But whatever differences we have can be overcome with Grace and empathy and understanding