Fitness. Fellowship. Faith.
COT: be patient with stupid people and pray for fruits of the spirit
Mosey to stadium steps
The Fun
We ran the bleacher stairways starting on the left side and ending on the far right side. At the bottom of each stairway did named exercise. We changed exercise on the way back running this time from right to left and always stopping at the bottom of steps for exercise.
– 10 dips
– 10 flutter 2ct
– 10 derkins
– 10 Freddy’s 2c
– 10 irkins
– 10 shoulder taps
– 10 gas pumpers
– 10 American hammers & 1 burpee
Ran overtime by about 5 min by the time we did name o Rama.
COT
“The power of No”
I’ve recently struggled with integrity issues involving commitments. I find it easy to over commit and under deliver. It’s easy to say yes to everything but not to think about the cost of saying yes. I shared examples of how liberating it was when I recently said no to two “good” things (hanging Christmas lights & Son’s sport team).
“Wielded wisely, no is an instrument of integrity and a shield against exploitation. It often takes courage to say. It is hard to receive. But setting limits sets us free”
THE THANG:
Mosey to turf
– Ab station – 45 seconds each
– Alternating Knee Pull
– 5 – Circles – Toes pointing
– Slow Bicycle Knees to Elbow
– Pilates 100 – Elevate back and pump arms fast
– Plank Merkin – roll down forward then back
– Side Crunch Toe Touch
– Flip it
– Plank Knee Touches – Down Down Up Up
– Fire Hydrant – Knee into chest then out to pee – right leg
– Left leg
Mosey to home gym
Diamond Merkins
Twinkle Toes
Overhead Press with 60 lbs
Blue Band – Stand straight – Dual Lawnmower pulls
Yellow Big Band – Butterflies
Red Short Band – Tricep pivot pulls – Right Arm
Yellow Short Band – Tricep pivot pulls – Left Arm
Baby Arm Circles Forward with 3 or 5 pound disks
Baby Arm Circles Backward with 3 or 5 pound disks
Mr Miyagi – Breathe in – Breathe out – with 2 – 10 pound pink weights
CMU – Curls
CMU – Bench Press
Smurf Jacks
Mountain Climbers
Squats
COT:
Do Not Worry
25 “Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? 26 Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? 27 Can any one of you by worrying add a single hour to your life.
99.9% of the time I do not follow the wisdom in this passage. I need this reminder daily.
THE THANG
Ruck Route: footpathapp.com/routes/3482D7F5-1E52-4E59-AD0D-DED96870D77D
MARY
Curb to curb stretching + COT stretching
ANNOUNCEMENTS
– Check out the announcements channel (or your email inbox) for the latest edition of the Send Me newsletter, in which all of the upcoming events Mermaid mentioned will be located.
– Rucksgiving Challenge + Service Opportunity: Saturday, November 30th, 2024
– Check out the asylum-daybreak channel for more info in the pre-blast
– 6am – 8am
COT
“It is dangerous to live without your heart being captured by awe of God, because awe of God is quickly replaced by awe of you. “”
It is a daily battle,
one that is free of
physical weapons,
political parties,
and national boundaries.
It is a battle that has ben raging
since the garden
and will not stop until the war
is finally won.
This battle is not fought
between people,
it is fought
within people.
It is a much greater danger
to each of us
than war between nations
will ever be.
It is a battle of awe.
We were created to live in
a real,
heart-gripping,
agenda-setting,
behavior-forming
awe of God.
But other awes kidnap our hearts.
Awe of creation,
awe of other people,
and awe of ourselves
shove the awe of God
out of our hearts.
So we need grace to see again,
to tremble again,
and to bow down again
at the feet of the One who deserves
our awe.”-Paul David Tripp (New Morning Mercies)
– For further study and encouragement check out Exodus 19
THE THANG:
Discussed Team Development in real life. Below are some interesting questions brought up by the PAX that can reflect on both the leadership and members of a team.
– John Pryne lyrics – “How can you work all day, come home and have nothing to say?” Like men sitting in a bible study group week after week and never saying anything.
– If guys don’t have something to say, what are they studying? Who are they interacting with? What’s on their mind?
How do you know if you are on mission as a team? Failure is easy to see, but what does success look like? This brought up the recurring issues of
– Being Aware
– Evaluating
– Adjusting
Maybe one of the most important things in Team Development is removing the wrong people, soon enough. We discussed times we had chronic problems with team members and how the delegation (or lack of delegation) of responsibility to us helped, hindered, or blocked resolution.
Some men seem to see F3 as a club, not as a team- what’s the difference? Others seem to see it as a team and make adjustments to the Qs to fit the team needs and capabilities.
How you communicate and how it is received are both critical to staying on mission.
We discussed the 80/1 Rule that was described in this chapter. The 1% cannot be delegated.
We discussed how we had dealt with situations where we were put in charge, but not allowed to set the standards or given the authority to make corrections with chronic problem team members.
ANNOUNCEMENTS:
– Forg3 Leadership registration is open – Jan 24-26. Limited to 20 PAX due to the facility. Registrations are filling up.
– EFHR is coming up in the Spring, possibly in March.
– 3324 Leadership Summit and CSAUP is new and coming up, possibly in April. This will be a continuation of the leadership development that is growing in our local regions.
COT: Closing prayer and lots of good talk after the closing bell.