Tag: Showcase

[ The Scene ] 

[ Welcome/Disclaimer ]

• Welcome to F3: Fitness/Fellowship/Faith

• My name is Steam and I will be your Q this morning 

• Few things before we begin:
  • I’m not a professional 

• • You’re here on your own volition – meaning you are here on purpose 

• • I don’t know any injuries you may or may not have so feel free to modify any of the exercises we do this morning as need be. 

• • FNGs? — No

• • I’m going to go back to the modify clause for a second.

• • • Just because you can modify, is not an excuse to do so
    • Today is not the day to half-ass anything we do………
    • Here’s why: 20 years ago….
      • 246 people went to sleep in preparation for their morning flights
      • 2,606 people went to sleep in preparation for work in the morning
      • 343 firefighters went to sleep in preparation for their morning shift
      • 60 police officers went to sleep in preparation for their morning patrol
      • 8 paramedics went to sleep in preparation for their morning shift
      • None of them saw past 10:00am on September 11th, 2001
      • #NeverForget

[ Warm o Rama ] 

SSH: 20×4 IC 

Merkin: 20×4 IC 

Squat: 20×4 IC

Imperial Walker: 20×4 IC

Mountain Climber: 20×4 IC

[ The Thang ] 

(The flag will always stay out front of us this morning)

(Mosey down to the bottom of Mini-Cardiac)

1. Back Up Again

• • Battle Buddy teams of 4

• • 2 POCs (Points of Contact)
    • Bottom: SSHs
      • Execute 25 SSHs (1ct) and then hold the plank for 20 seconds until your team of 4 is recovered to go up top 
      • THE FLAG WILL ALWAYS GO TO THE TOP
    • Top: Merkins

• • In battle buddy teams of 4, farmers carry the 2 40lb Sandy’s up to the top — everyone executes 10 merkins (1ct)

• • Farmers carry back down to the bottom (other 2 in the battle Buddy team)

• Rinse and repeat until every battle buddy group has gone up and executed merkins (550 —> 2 locations (275) —> 40 merkins

(Mosey to the bottom of Pickett’s Charge — WITH 2 40lb sandbags)

2. Pre-Across and Up

• 2 40lb sandbags 
• 1 60lb sandbag
• 2 120lb sandbags

• 2 POCs
  • Sandys 
    • Rotate between 
    • Curls
    • Deadlifts 
    • Rows
    • Execute 10 reps (1ct) of one exercise and run across the field
  • Across the field 
    • Squats (10)

• Once you complete your curls, deadlifts, and rows — pick someone who’s not done and run with them. Do not stay behind and do not hold a position here — pick up with someone 

(15 count) 

3. Across and Up 

• 2 40lb sandbags 
• 1 60lb sandbag
• 2 120lb sandbags 

• Describe the situation 

• Get in battle buddy teams of 2-4

• Our mission is to get these items to safety across this field and up to the Colesium. 

• When you can’t lift it anymore, your battle buddy should step in and help you carry it

• Finish at the flat area of the bottom of the Coliseum
   
• PAX say the pledge of allegiance and knock out some SSHs

(Movement to the bottom of Everest – battle buddy carries and drags the 2 120lb sandbags, 1 60lb sandbag, and 2 40lb sandbags)

5. Up Everest 

• with Sandys (gear) 

• Flag up front always 

• Plant it at the top
  • 25 SSHs
  • 25 Big Boy situps
  • 25 Merkins
  • 25 squats

• Make our way back to the AO (flag out front)[ COT ]
  • # off 
  • Name o Rama 
  • FNGs
  • BOM

  Where was God?

Millions of people asked this question on this day 20 years ago, and years later as well. God where were you when those towers fell and these innocent people died?

He was right there with them. He was at the Pentagon, He was in those two towers, He was on Flight 93, and He was right there with them. 20 years later, as we honor the men and women and children and heroes that were killed on this day, we remember that even though we walk through the valley of the shadow of death, He is with us. We also remember that on that day and the days afterwards as well, something changed, even for a little bit –> faith, religion, politics, credence, country affiliation aside — we were reminded of our humanity. We were reminded that no matter what we call ourselves or how, we are all humans first and foremost.

So if you remember where you were that day, don’t forget your location – physically, mentally, emotionally, and spiritually. And if you don’t remember where you were that day, ask someone who does.

And yet the question remains 20 years later — “God, where are you? Do you not see what’s happening in our world and country? Where are you?” Each man must wrestle with this question, daily. We must choose to see God and seek Him out. At our coffee shops, in our conversations, in our workouts, in our places of work, in our families, in our wife and children, in our friendships and relationships — He is there. I have a hunch that if you make the ask of “God where are you,” He will reveal himself in ways that only He can.

•  

  George W. Bush – Address to the Nation on 9-11-01 – The Rhetoric of 9/11