THE SCENE:
- Overcast
- 60s
- BSIA was hiding this morning.
F3 WELCOME & DISCLAIMER
- Welcome to F3: Fitness – Fellowship – Faith
- My name is Steam and I’ll be your Q this morning
- A few things before we begin:
- I’m not a professional
- You’re here on your own volition
- You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you.
- FNGs?
WARM-O-RAMA:
- SSH: 10×4
- Squat: 10×4
- Merkin: 10×4
- Rockette: 10×4
- Imperial Walker: 10×4
THA-THANG:
(Mosey to the rock pile by the gates)
(1) Quarter Pounder
- 4 rounds of the quarter pounder: 25 reps 91 ct) of an X with a rock, than take a lap around the lot
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- R1: 25 curls
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- R2: 25 chest presses
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- R3: 25 rows
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- R4: 25 squats
- Circle up
(Mosey to the Pavilion)
— Warm o Rama #2 —
Why? Because just like Legos, w’re building something together this morning.
- Mountain Climber: 10×4
- Baby Arm Circles: 10×4 (F)
- Baby Arm Circles: 10×4 (B)
- Carolina Dry Dock: 10×4
- Calf Raise: 10×4
(Mosey to the New Pavilion)
(2) The Double Trouble
- 2 rounds – 5 Xs – all 20 reps (1ct) – rinse and repeat 1x
- The Xs for both rounds
- Incline Merkins
- Dips
- Squats
- Box Jumps
- Pull-ups
- Circle Up
— Warm o Rama #3 —
Why? Because we’re STILL building something together this morning.
- SSH: 5×4
- Squat: 5×4
- Merkin: 5×4
- Rockette: 5×4
- Imperial Walker: 5×4
- Mountain Climber: 5×4
- Baby Arm Circles: 5×4 (F)
- Baby Arm Circles: 5×4 (B)
- Carolina Dry Docks: 5×4
- Calf Raises: 5×4
— RIP / fellowship walk to The Island —
(3) The FP
- Get into teams of 4
MARY:
SWS (Stretching With Steam) + 1 lap around the parking lot
COUNT-OFF & NAME-O-RAMA
Count-Off: 19
Name-o-Rama: Matlock, Crispr, Crawdad, Veggie, Jumbo, Dung Beetle, Brick, Short Sale, Turtle, Musk, LuLu, Waffle House, Swimmies, Cheatsheet, Pusher, Pele, Abacus, Choir Boy, Steam
CIRCLE OF TRUST/BOM:
Lego Movie Takeaways From This Past Week
I was watching The Lego Movie this week (no shame) – and surprisingly, or maybe not surprisingly, I took a lot from it. Man I used to love Legos. And I still do, but haven’t bought any in a while. But there were two specific things I wanted to share this morning, from the movie.
(1) A quote that invites a powerful mental shift — “You don’t have to be the bad guy. You are the most talented, most interesting, and most extraordinary person in the universe. And you are capable of amazing things.”
- I think there are a ton of people in our lives that need to hear this, more than we think.
- Take the word “bad” out and replace it with what fits — “Hey you don’t have to be the lonely guy anymore.” “You don’t have to be the addicted guy.” “You are the most talented, most interesting, and most extraordinary person in the universe. And you capable of amazing things.”
- Maybe they’re not the most talented or interesting or extraordinary person to you, but to the Creator of the universe? Absolutely they are. And they need to know it.
- There’s a whole generation of people walking around like Emmet from The Lego Movie – thinking they’re just a normal, boring, uninteresting, life form that’s taking up space. That because of nature or nurture don’t know that God above uniquely created them to be capable of doing amazing things.
- I mean think of the power that something like this might have on a person? To intentionally say this to them? “Hey I know you’re this person, or you were this person, but you don’t have to be anymore. You were created to be talented, interesting, and extraordinary. And you’ve been created to do amazing things”………wow. Now that’s the power of helping someone unlock some things.
(2) What are you building?
- I think a lot of times life can be a lot like Legos – there’s an infinite number of pieces out there, all with different connectors and functions, and intentionally-designed characteristics.
- And we’re all building something. Even if you don’t think you are, or if you can’t see it yet, you’re building something. So what did you build this week? And what can you build next week?
Final — We have a great opportunity to take everything we do in F3 – and engage in a intentional and relationally-driven weekend together this fall – something called Forg3 – a weekend retreat created by F3 men, for F3 men. And I’d love to just invite you into this space with us this fall, as we head to DRG September 22nd – 24th, to focus on why our 1st, 2nd, and 3rd F efforts are so important in the context of community as we continually pursue high impact manhood.
To find out more about Forg3 2023 and how to get plugged in and register – click here!
