Fitness. Fellowship. Faith.
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
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Stop halfway for 25 curb dips and 25 Merkins
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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.
THE THANG:
On football field
-50 snow angels
Separated into 2 teams. Snowball fight. You get hit you do 5 burpees.
Round 1- you get 3 lives
Round 2- civil war – each team stands shoulder to shoulder 10 yards opposite the other team. You get 1 shot per round. If you get hit you’re out. Play until last man standing.
Round 3 – single elimination
Moved to the half pipe hill
Teams did a sled relay. Go down hill on sled stop and do 1 burpee. Run up the hill and handoff to teammate.
MARY:
Pickle pounders
Hold plank until 6:15
ANNOUNCEMENTS:
Convergence this weekend. See you all there.
COT:
I read the letter I wrote to Shamrock last year followed by the letter Mrs. Cardinal wrote to us this year.
When asked about why God chose the timing that he did, “She said, “It was because he hadn’t met F3 yet. God waited to take him until they were in your life to take care of you.” She was right. God waited…so that I would have you to walk with me through the darkest valley of my life.”
Do you believe that F3 can make a difference in the lives of men and their families? Who do you see around you that needs support? Who do you go to for support. While sad, Cardinal’s passing is a good story that all men of F3 are part of. The challenge is to make it count for yourself and others while you still can.
THE THANG:
Carry a block to the first speed bump. Do 5 exercises, rifle carry to the next speed bump, run to the end of the road and back, then do exercises again. Repeat until the end. First bump is 10 reps each. Each successive speed bump the rep count goes up by 10.
Form 2 teams. Shuttle run to steal a tennis ball from the other team’s box and drop it in your team’s box. Repeat until Snaggletooth had enough and just blew the whole thing up.
Return the blocks. RTF.
MARY:
Plank. Each man tries to guess if the next card in a deck will be red or black. If he is right, we stay in high plank. If he is wrong, we switch to low plank (or one arm up, etc.) until a man guesses correctly – then back to high plank.
ANNOUNCEMENTS:
CONVERGENCE Jan 20th.
Upcoming Shamrock 2nd F opportunities.
COT:
Change is inevitable. Growth is intentional. Any growth that you want to experience this year – in your fitness, fellowship, faith, leadership, etc. – will NOT happen by accident. Let’s be intentional. The difference between a dream and a goal is a plan. James Clear says, goals don’t determine success. Systems determine success. Goals are good for planning your progress and systems are good for actually making progress.
Here’s a template for building a system.
1. Have a super clear description of what success will look like.
2. Develop your plan: What and when, and how. Pro tip: make changes small, obvious, and automatic.
3. Eliminate distractions (that includes good things that keep you from great things).
4. Obsess about the process, not about the results. Committing to the process is what makes the difference.
“The plans of the diligent lead surely to abundance, but everyone who is hasty comes only to poverty.”
Proverbs 21:5