Fitness. Fellowship. Faith.
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
THE THANG:
Line up at one end of parking lot.
Round 1: Bear Crawl to the 1st line and do 1 merkin, BC to next line 2 merkins, BC to next line 3 merkins all the way to 10 – for 55 total
Round 2: Crab walk to the 1st line and do 20 American Hammers single count, repeat at each line all the way to line 10
Mosey to the CMU pile:
Grab 2 blocks for farmer carry.
Stop for 4 or 5 breaks to do 3 burpees
To the soccer field.
Murder Bunny to midfield then do 50 CMU Presses
Carry CMU back to the asphalt
50 single count Windshield wipers
Farmer Carry Both CMUs to midfield then do 25 feet & hand CMU merkins
Farmer Carry back to asphalt
50 CMU bench presses
Rifle Carry to candle then do 50 curls
Rifle carry back
Then we recovered and farmer carry all the way back to CMU pile
Mosey back to the AO
MARY:
Freddie Mercury, scissor kicks, buns of steel, cobra.
COT: Pray for Mermaid’s daughter’s friend who lost her dad. Praise for his daughter that survived the allergic reaction.
Word: So Will I (100 Billion X)
Song by Benjamin William Hastings and Hillsong UNITED
On a hill You created
The Light of the world
Abandoned in darkness to die
On a hill that he created.
On a tree he created.
With iron nails that were mined from the ground he created.
With a whip made of leather from an animal’s skin that he created.
Damning words from the mouths of those he created.
Hands that he created that beat and killed him.
How extreme his perfect humility was to willingly accept all of that complete disrespect from his creation, so that he could save us from our wickedness. It’s just so backwards. It doesn’t make sense.
THE THANG:
Divide into two teams for Battleship. 5 sets of cones set out facing each other. Run and grab a tennis ball, sprint to your far side, sprint to a battle station and perform the exercise on the cardboard, fire your tennis ball at the other team’s ships. Repeat until one team sinks all of the other team’s ship.
Team 1 wins Round 1. Team 2 wins Round 2.
Teams hold plank while 1 man sprints to collect a tennis ball and comes back. First team to 17 balls is our winner.
MARY:
“Turn it Up” by Oh the Larceny. Burpee each time the song says “Turn it Up” – SSH the rest of the time. Crawlspace and Toretto finished and hereby join Erector in the PAX Hall of Fame as men who have completed this challenge!
ANNOUNCEMENTS: Mermaid’s home tonight, Rainbow Falls hike tomorrow, Mountain Biking AO launches Monday, Escape From Haw Ridge April 5th – details for all these are on Slack.
COT:
Tagged on to Crawlspace’s COT from Wednesday – specifically about having discipline over your thoughts.
Take every thought captive…and make it obedient to Christ… 2 Corinthians 10:5
Philippians 4:8
“…whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.”
Let’s work to get really good at realizing when our thoughts are negative and we are daydreaming about guilt, mistakes, slights (real or imagined), and other unhelpful darkness where (whiny voice) “I’m the victim…” Let’s get good at shifting out of that mindset and into virtuous thinking. One of the best ways to shift from negative thinking to positive thinking is by expressing gratitude.
COT: Jeremiah 29:11
Side shuffle then reverse
High knees
Butt kicks
Tie Fighters X10
Cherry Pickers x5
Smurf Jacks (IC) 4 CT x 10
Stretch quads, runners, downward dog, cobra
THE THANG:
Mosey to rock pile
Grab 2 rocks
Butterflies – 60 seconds
Twinkletoes with rocks held out – 60 seconds
Butterflies – 60 seconds
Curb squats – rocks out in front – 60 seconds
Butterflies – 60 seconds
Drop the rocks and mosey to the CMU pile
—-
Stop halfway for 25 curb dips and 25 Merkins
—-
CMU push pull or drag sale
AMRAP: CMU bench press, curls, rows, triceps: while 1 man drags 2 CMUs around the circle to hand off to the next guy. Modify to farmer carry if you want.
Pull-up bars and swing set pulls
One more round of 25 curb dips and 25 Merkins
MARY:
Dealers choice
ANNOUNCEMENTS:
COT:
Slappy asked us if we really believe that God loves us. He asked us to dwell on that and what it means.
What came to my mind was my experience the day before on Sunday at church. We had communion and I walked down like we do once a month. For some reason I was flooded with a wow moment. I was just shocked and honored that Jesus wanted me to come have this special fellowship with him. I was invited to this? It wasn’t so much an “I’m not worthy shameful” feeling, but I just felt honored to be invited to his table.
So that was Slappy’s word and I really appreciated his thought provoking words.
I want to talk real quick about another love. Brotherly love. Loving your neighbor.
This group of men and what you guys display. I feel honored to be invited and welcomed into this circle of awesome dudes.
I’m naturally prone to hang back in the shadows and could easily slip away from a group. When I started to consistently show up for F3 years ago I already played it out in my head that I would probably just do this for a while and then casually slip away.
Then Judge Judy said “Hey Anchorman, when you are going to sign up to Q” I was like, oh crap, I stayed too long. Then I lead my 1st and I freaking loved it.
To further keep me from leaving I could rattle off countless men at Shamrock that consistently reached out to me and made me feel like I belonged here. I have witnessed so many examples of love thy neighbor at this location. So, thank you guys for living that out! Let’s keep it up.