Fitness. Fellowship. Faith.
THE SCENE: Beautiful 27 degree darkness
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Abe Vagoda
Rockettes
This and That
THA-THANG:
7s – merkins and pull-ups
11s – big boys and SSHs (4 count)
21s, 20 overhead press, 20 rows
EMOM – 10 box jumps, 10 ground dips, 10 crunches
EMOM – 10 squats, 10 CDDs, 10 freddie mercs
MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
11 HIMs
CIRCLE OF TRUST/BOM:
Proverbs 1:8-19
THE SCENE: Upper 30s and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some stretching followed by 85 SSHs
THA-THANG:
Mosey to the flag pole
85 merkins and then run to the Top of the World
85 squats and then run to the dock
85 Carolina dry docks and then run back to the Top of the World
85 leg lifts and then run back to the flag pole
Rinse and repeat until time
Fellowship mosey to the AO
MARY:
Timed it right, so we only held an Al Gore for a few seconds before the clock struck 6:15.
COUNT-OFF & NAME-O-RAMA
11 HIMs
CIRCLE OF TRUST/BOM:
Today is my dad’s birthday. He would have been 85. After almost 6 years, it has gotten easier, but it never gets better. Time is precious. Live it up.
MOLESKIN:
Prayers were requested by Ribbed and Blindside and prayers were made.
We didn’t know it at the time, but prayers for the family of our fallen F3 brother, Cardinal.
ANNOUNCEMENTS:
Check Slack
THE SCENE: very nice cool weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff
THA-THANG:
Pain Stations: run around the course stopping at cones for exercises. Sprinting or bear crawl to next cone when indicated. Exercises at cones are:
not necessarily in that order
MARY:
some flutter kicks, and some boat canoes
COUNT-OFF & NAME-O-RAMA
11 pax
CIRCLE OF TRUST/BOM:
Old Testament is like a stained glass window. It is beautiful on its own, well made and intricately designed but its true beauty is not shown until the light hits it. Jesus is that light. Challenge yourself to read more of the Bible, especially the Old Testament with Jesus in mind.
MOLESKIN:
Good to be back
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
SCENE: Heat Wave
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Mosey to the track. Modified Kraken. Pick station, complete 25 reps of the prescribed exercise, then run CCW around the course past the next three stations, stop at the fourth and complete 25 of that exercise. There are 11 stations. Rinse and repeat. On each subsequent round, subtract 10 reps from each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM: Fruit of the Spirit
THE SCENE: Cold, Dark and, Dry. Just the way I like it.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Let’s Mosey
MARY:
It’s bulking season, we don’t have time for Mary.
COUNT-OFF & NAME-O-RAMA
10 Strong HIMs
CIRCLE OF TRUST/BOM:
From the Book Antifragile by Nassim Nicholas Taleb
Highly recommend you familiarize yourself with the ideas in this book.
What is the opposite of Fragile? Most people say Robust, Hard, Sturdy, Strong, etc. Paraphrasing, Nassim says, that if Fragile means that the rougher that item is handled, the faster it breaks. Then the opposite of Fragile should be “Anti-Fragile” where the harder something gets handled, hit, etc., the stronger it gets.
Imagine a package that says, “Fragile, Handle with Care” – We can understand this idea.
What about a package that says, “Sturdy, Can take some hits but may eventually break”?
An Anti-Fragile package would say, “Kick me, throw me as much as possible because the more challenges I face, the stronger I get”. This is the idea of being Anti-Fragile.
Have you ever met anyone that was wearing a “Fragile, handle with care” label? Which label are you wearing today? What if we took that label off and wore the Anti-Fragile label?
I know that all of you Men reading this inherently understand what it means to be Anti-Fragile. That’s why you keep coming out at 530a in below freezing temperatures. Day after day, week after week and year after year. It’s important that we continue to remind each other of Anti-fragility. That way, when we come across a challenge we’re ready for it. We need to eat stress and challenges like Energy Bars.
The easiest way to remember comes from Brian Johnson. Remember your OMMS. Like meditation chanting OMMS.
Obstacles
Make
Me
Stronger
Or for us – MMMS
Matterhorn
Makes
Me
Stronger
MOLESKIN:
Pray for the Men of our PAX. We are called to be leaders in our families, work and communities. There will be a lot put on us at all times. Continue to pray for the ability to speak Truth when needed. Give grace in abundance and daily renewed strength to repeat this as many times as we are called.
ANNOUNCEMENTS: