THE SCENE: Not too hot… but so muggy I felt like I might get robbed *ba-dum-tss!*
F3 WELCOME & DISCLAIMER– Administered (Fitness, Fellowship, Faith / Not a Professional / Modify as necessary / $Free.99 / Cell phone for Uber Eats or an emergency)
WARM-O-RAMA:
“Not a warm-up at all”
“The hardest warm-up ever”
“Sounds like a Trolley warm-up to me!”
(all of these were heard or in some variation today during the following warm-up)
This was taken from Trolley’s Q “Slot Cars: The Grateful Grid (and my first F3 workout ever).
1. Plank Destroyer
2. Crabet
3. Freddy Mercuries
4. Mountain Parkers
5. Peter Parkers
6. Squat Walkers
7. Donkey Kicks
8. Iron Mikes
9. Burpees
10. Clap Merkins
THA-THANG:
Mosey to the Cheatsheet parking lot.
Slot Cars… but only back and forth between rows of parking spots. Basically the warmup with a 60 second stretch between called by each PAX (we had exactly 10 today!). I didn’t write down all of the stretches but a few examples I remember:
Saigon Stretch (from our FNG Braden aka Tapas!)
Pickle Pointer aka Glute Bridge Hold
Pretzel Knee stretch
Up dog (S/O to Flintstone for getting my joke on this!)
Mosey to the CMU pile for “Heavy Air”:
Reach for the sky
Let it hang
Down dog
Up dog
Hold a glute bridge with your feet on the CMU
Skull crusher (horizontal reach for the sky)
Repeat without a CMU
Mosey to Shovel Flag -> Jailbreak was called
MARY:
Q gave PAX the choice of Dealer’s Choice or Baseball stretches. PAX (Betty) chose Dealer’s choice. We got about 5 reps into SSH’s (while the Q was doing lunges) when time was called.
COUNT-OFF & NAME-O-RAMA
10 Grateful men.
CIRCLE OF TRUST/BOM:
A journey of a thousand miles starts with a single step.
3 years ago I was in the middle of separation that ended in me losing my marriage. I had been humbled & was the most broken in my life I’ve ever been. I sowed & I reaped:
“Do not be deceived: God is not mocked, for whatever one sows, that will he also reap. For the one who sows to his own flesh will from the flesh reap corruption, but the one who sows to the Spirit will from the Spirit reap eternal life.” –
Galatians 6:7-8 ESV
“Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person.” –
Colossians 4:6 ESV
I’m going to shoutout men who have
shield locked with me- and most of these have been done unofficially but very intentionally- & why I keep coming back.
These are several of the men I’m grateful for:Ribbed– you held my feet to the fire & made sure my faith, hypocritical in the past, was true & refined as more valuable than gold.
Trolley– you showed me what I was capable of when I pushed beyond when I want to give up as well as such joy & camaraderie. Miss you brother.
Guardrail– you reached out even though you had no idea who I was. You’re a faithful brother who was so surprised ‘are you this open with most people?’, but my confidence in God’s ability to work & heal through a friend like you has been a great source of encouragement.
Jitters– you’ve kept in touch even though our paths don’t cross much. Your steadfast faith encourages me.
Anchorman– you just keep showing up. You’re positive & sacrifice for your family.
Mermaid– you’ve been there pretty much the whole time. You’re beyond consistent- you’re persistent! You don’t give up, you don’t let sad clowns go, & you don’t play disc golf much anymore either! Thankful to have shared 3 years of your 3 years & 2 week journey with you.
Judge Judy– you have showed me what it means to follow, lead, & lead well. Your challenges get me in a way that checks my ego just enough to make me want to get better for the right reason. Soli Deo Gloria.
Baby Boomer– we met at F3 even though we are members of the same church. What nonsense is that & yet what divine Providence to have a friend & brother in Christ like you.
And for the rest of you- your story is still unfolding.
Be the man you want as a friend.
Seek wisdom & counsel from those who you see laying down their lives for others.
Gladly assume sacrificial responsibility & when you do the authority will fall squarely on your shoulders to use it for the good of others and God’s glory alone.
“Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person.”
Colossians 4:6 ESV
Grace be with you, my F3 brothers.
MOLESKIN:
Prayed for the teachers going back to school already/soon.
Hard to believe 3 years has passed! Missed Mermaid a good bit this morning as he’s been a part of the journey and a huge influence at Shamrock. Next time, sir!
ANNOUNCEMENTS:
Sign up to Q – I’m glad to help or get someone else to co-Q with you!
