THE SCENE: Not too bad, all things considered… low 80s, light breeze, mostly cloudy at first, switching over to mostly sunny which made it a bit toastier.
F3 WELCOME & DISCLAIMER
Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Pele and I will be your Q today. I am not a professional, and I do not know your fitness level or injury history. Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse. The goal is to get better together!
WARM-O-RAMA:
-20 SSH, 4-ct, IC
-5 Burpees for Abscess, who has a mental derangement that causes him to actually LIKE Burpees
– 10 Windmills, 4-ct IC
– 15 Grady Corns , 4-ct IC
– Little of this, then that
– Hamstring stretches, right leg over left, touch toes, reverse
– 10 Tempo Merkins, 4-ct, IC
THA-THANG:
MOSEY to the soccer field below the Coliseum:
BATTLE BUDDY AB KRAKEN with 6 cones. Do 20 REPS of the exercise (4-ct when applicable), then run around circle PLUS ONE cone, etc., until you reach the last cone. When finished, go to the middle and alternate 10 merkins and 20 squats until 6 finishes.
- EXERCISES: Flutter Dollies, LBCs, Big Boy Situps, Bicycle Kicks, American Hammers, Dead Bug
MOSEY to the little parking lot just above the soccer field. Get a BATTLE BUDDY for THREE BY FIVES. One partner will be in the “bullpen” slowly running back and forth, while the other partner runs to stop sign and does two exercises, then runs back. Start with 5 reps of both exercises and increase by 5, i.e., first trip do 5x, then 10x, then 15x. Three sets of exercises:
- Peter Parkers (2-ct) / Half-Burpees
- Star Jumps / Iron Mikes
- Decline Merkins / Dive Bombers
AYG back to AO, cresting at least 2 of the small hills in the amphitheater on the way back.
MARY:
Plank holds, 5 more burpees for Abscess. Uggh.
COUNT-OFF & NAME-O-RAMA
10 HIMs, No FNGs, one doggy
CIRCLE OF TRUST/BOM:
One of the things I’ve been struggling with the past year or two is how to maintain my efforts to be a man of character and integrity when it seems like no one else is playing by the same rules, or setting the same standards for themselves. There comes a point where it’s easy to shrug and say, “Why bother?” and a temptation to sacrifice your principles in any variety of situations. I am by no means perfect, but I get frustrated when I see ignorance, or selfishness, or an acceptance and propagation of falsehoods that are passed along purely for self-gain. I get furious when I see hypocrisy, prejudice, and self-righteousness masquerading as patriotism or religious zeal. And sometimes when I feel like I’m at my breaking point, I remember one of favorite poems, Do It Anyway, by Mother Teresa. It goes like this:
People are often unreasonable, illogical and self-centered;
Forgive them anyway.
If you are kind, people may accuse you of selfish, ulterior motives;
Be kind anyway.
If you are successful, you will win some false friends and some true enemies;
Succeed anyway.
If you are honest and frank, people may cheat you;
Be honest and frank anyway.
What you spend years building, someone could destroy overnight;
Build anyway.
If you find serenity and happiness, they may be jealous;
Be happy anyway.
The good you do today, people will often forget tomorrow;
Do good anyway.
Give the world the best you have, and it may never be enough;
Give the world the best you’ve got anyway.
You see in the final analysis, it is between you and God;
It was never between you and them anyway.
MOLESKIN:
Prayers for Pusher’s co-worker’s family, the family of Jetlag’s friend in the Philippines who died of a heart attack, and other PAX members struggling with loss or are healing from injuries.
ANNOUNCEMENTS:
CSAUP date change, now 3rd Sat. in August; Saturday AM will likely move to parking lot where PM group meets during winter.
