THE SCENE: 55F Cloudy, a bit wet and windy
F3 WELCOME & DISCLAIMER
THA-THANG:
Easy 5 miles. We left the park on Watt Road and headed up the hill to McFee Park. We turned around at 2.5mi out and headed back the way we came right after Cosmo high jacked the Q and started having us do lunges as we waited for the six 🙂 .
COUNT-OFF & NAME-O-RAMA
Sparkler, Gibbler, Mustard, Cosmo, QIC-Archie
BOM/COT
‘Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, ‘
Hebrews 12:1 https://my.bible.com/bible/59/HEB.12.1
Tag: Sparkler
Episode I was definitely the worst
THE SCENE: 50 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the island, SSH, Merkins, squats, plank jacks, tho and that’s and rockettes
THA-THANG:
mosey to the soccer field for a Star Wars episode workout. 9 episodes. Each episode has an exercise with a qty of 10. Do exercise and run to other sideline on the field. Repeat 3 times each episode. Episodes are… (i may be off some)
- I – burpees (because it was the worst one of all 9 episodes, mainly because of Jar Jar Binks
- II – Merkins
- III – inch worms
- IV – squat jumps
- IIV – star jacks
- V – BBS
- VI – Burpees (because of the Ewoks)
- VII- Merkins
- VIII – shoulder tap Merkins
- IX – ?
we stopped half way and came back to it later as it was getting boring.
Mosey to other side lot and did 7s with pull-up rows and shoulder tap Merkins.
mosey to bottom field. Jumped over the wooden barrier fence at each post all the way to the end. Balance beam after that for a 1/4 of it.
Mosey to circle on field. Ring of fire. Hold plank as one member of the pax runs around jumping over each other member. Do one Merkin and add one every time you get jumped. Total of 8 rounds.
mosey back and try to finish the episodes till time ends.
MARY:
Sparky led the group in some Ab exercises and some Peter Parkers
COUNT-OFF & NAME-O-RAMA
8 pax in attendance
CIRCLE OF TRUST/BOM:
“We can rejoice, too, when we run into problems and trials, for we know that they help us develop endurance. And endurance develops strength of character, and character strengthens our confident hope of salvation.”
Romans 5:3-4
MOLESKIN:
The Q has had a good run without an injury but alas, all good things must come to an end. This Q is writing this backblast with 600mg of ibuprofen and a muscle relaxer in him. I figured out that I would rather do 100 burpees with the pax than watch them work hard sidelined with a back injury. Coffeteria was great with everyone attending. ANNOUNCEMENTS:
New Years Party this Friday.
“Boxing” at the Asylum
THE SCENE: About 62 F, no breeze, beautiful red sunset
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
| SSH IC (20) |
| Windmills IC |
| Michael Phelps |
| Grady Corns (31 IC) |
| 10 Merkins |
THA-THANG:
| Mosey to Large Lot with Island – F3 “Boxing” | ||||||||||||||||||||||||||||||
| Divide into 2 teams | ||||||||||||||||||||||||||||||
| Team 1 at Cone 1 , Team 2 at 2nd Cone | ||||||||||||||||||||||||||||||
| Each team picks 2 exercises from the BAG (each bag contains a mix of exercises, performs each exercise together, then puts exercises in box and carries it to other team. Team can choose to draw 2 new exercises to pass on if they want. Exchange boxes where ever you meet, but proceed to the opposite cone. Repeat until 4 exchanges have been made. There are wild cards – max 30 of anything- can only give out a wildcard | ||||||||||||||||||||||||||||||
The following exercises were written on individual pieces of paper (and folded) in each bag:
|
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| Mosey to sidewalk by road and new bathrooms | ||||||||||||||||||||||||||||||
| 26’s – Run 2 lights, 10 BBS, run 6 lights, 20 Squats, repeat til we turn the corner to the left | ||||||||||||||||||||||||||||||
| Mosey to CMU Pile | ||||||||||||||||||||||||||||||
| each grab a cmu -26 press, 26 curl, 26 row | ||||||||||||||||||||||||||||||
| line up on lines – bearcrawl 2, bearnie 8, repeat to get to start point | ||||||||||||||||||||||||||||||
| cmu – 26 press, 26 curl, 26 row | ||||||||||||||||||||||||||||||
| line up on lines -lunge 2, run 8, repeat to get to start point | ||||||||||||||||||||||||||||||
| 26 press, 26 curl, 26 row | ||||||||||||||||||||||||||||||
| run to end back, return CMUS | ||||||||||||||||||||||||||||||
| Burnie up hill | ||||||||||||||||||||||||||||||
| mosey to Benches – 15 bench dips x 2 | ||||||||||||||||||||||||||||||
| Mosey to AO |
MARY:
Brainiac Q forgot
COUNT-OFF & NAME-O-RAMA
Q forgot to do count off and Name o Rama
CIRCLE OF TRUST/BOM:
A little bit about the history of Boxing Day and the Feast of St Stephens:
| One school of thought argues that the tradition began in churches in the Middle Ages. Parishioners collected money for the poor in alms boxes, and these were opened on the day after Christmas in honour of St Stephen, the first Christian martyr, whose feast day falls on 26 December. |
| Some say the tradition stems from Roman times when money to pay for athletic games was collected in boxes. Amongst the ruins of Pompeii, boxes made out of earthenware with slits in the top full of coins have been found. Later the Romans brought the idea of collecting boxes to Britain, and monks and clergy soon used similar boxes to collect money for the poor at Christmas. On the day after Christmas, the priests used to open the boxes and distribute the contents to the poor of the village. Thus this day came to be called Boxing Day. |
| In the Republic of Ireland, the day is one of nine official public holidays.[3] |
| In Irish, it is called Lá Fhéile Stiofáin or Lá an Dreoilín, meaning the Wren Day. When used in this context, “wren” is often pronounced “ran”.[4] This name alludes to several legends, including those found in Irish mythology, linking episodes in the life of Jesus to the wren. People dress up in old clothes, wear straw hats and travel from door to door with fake wrens (previously real wrens were killed) and they dance, sing and play music. This tradition is less common than it was a couple of generations ago.Originally, the dead Wrens were attached to the end of a pole, if you gave out money, the Wren boy would give a a feather from the dead Wren. Depending on which region of the country, they are called “wrenboys” and mummers. |
| Stephen is first mentioned in the Acts of the Apostles as one of seven deacons appointed by the Apostles to distribute food and charitable aid to poorer members of the community in the early church. According to Orthodox belief, he was the eldest and is therefore called “archdeacon”.[4] As another deacon, Nicholas of Antioch, is specifically stated to have been a convert to Judaism, it may be assumed that Stephen was born Jewish, but nothing more is known about his previous life.[2] The reason for the appointment of the deacons is stated to have been dissatisfaction among Hellenistic (that is, Greek-influenced and Greek-speaking) Jews that their widows were being slighted in preference to Hebraic ones in the daily distribution of food. Since the name “Stephanos” is Greek, it has been assumed that he was one of these Hellenistic Jews. Stephen is stated to have been full of faith and the Holy Spirit and to have performed miracles among the people.[Acts 6:5, 8] |
| It seems to have been among synagogues of Hellenistic Jews that he performed his teachings and “signs and wonders” since it is said that he aroused the opposition of the “Synagogue of the Freedmen”, and “of the Cyrenians, and of the Alexandrians, and of them that were of Cilicia and Asia”.[Acts 6:9] Members of these synagogues had challenged Stephen’s teachings, but Stephen had bested them in debate. Furious at this humiliation, they suborned false testimony that Stephen had preached blasphemy against Moses and God. They dragged him to appear before the Sanhedrin, the supreme legal court of Jewish elders, accusing him of preaching against the Temple and the Mosaic Law.[Acts 6:9–14] Stephen is said to have been unperturbed, his face looking like “that of an angel”.[2] |
| In a long speech to the Sanhedrin comprising almost the whole of Acts chapter 7, Stephen presents his view of the history of Israel. The God of glory, he says, appeared to Abraham in Mesopotamia, thus establishing at the beginning of the speech one of its major themes, that God does not dwell only in one particular building (meaning the Temple).[5] Stephen recounts the stories of the patriarchs in some depth, and goes into even more detail in the case of Moses. God appeared to Moses in the burning bush[Acts 7:30–32], and inspired Moses to lead his people out of Egypt. Nevertheless, the Israelites turned to other gods.[Acts 7:39–43] This establishes the second main theme of Stephen’s speech, Israel’s disobedience to God.[5] Stephen faced two accusations: that he had declared that Jesus would destroy the Temple in Jerusalem and that he had changed the customs of Moses. Benedict XVI stated that St. Stephen appealed to the Jewish scriptures to prove how the laws of Moses were not subverted by Jesus but, instead, were being fulfilled.[6] Stephen denounces his listeners[5] as “stiff-necked” people who, just as their ancestors had done, resist the Holy Spirit. “Was there ever a prophet your ancestors did not persecute? They even killed those who predicted the coming of the Righteous One. And now you have betrayed and murdered him.”[Acts 7:51–53] |
| Thus castigated, the account is that the crowd could contain their anger no longer.[7] However, Stephen looked up and cried, “Look! I see heaven open and the Son of Man standing on the right hand of God!” He said that the recently executed Jesus was standing by the side of God.[8][Acts 7:54] The people from the crowd, who threw the first stones,[9][8] laid their coats down so as to be able to do this, at the feet of a “young man named Saul” (later known as Paul the Apostle). Stephen prayed that the Lord would receive his spirit and his killers be forgiven, sank to his knees, and “fell asleep” [Acts 7:58–60]. Saul “approved of their killing him”.[Acts 8:1] In the aftermath of Stephen’s death, the remaining disciples fled to distant lands, many to Antioch.[Acts 11:19–20][10] |
MOLESKIN:
Prayer request for Jackie and Lee Smith of Arizona. Their son Jared passed on Christmas eve. They previously lost another son (Tyler) in Feb 2019.
ANNOUNCEMENTS:
Happy Birthday Lillydipper !!!
Majestic Yet Close
THE SCENE: Cloudy, temp in mid-forties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
25 Side Straddle Hops, 31 Brady Corns, 10 Rockettes, 7 Baby Arm Circles Forward, 7 Wide Arm Circles Forward, 7 Baby Arm Circles Backward, 7 Wide Arm Circles Backward, 10 Cherry Pickers.
Divide into two teams. Mosey to CMU Pile. Each team grabs one CMU. Each team can divide among the men in terms of carrying the CMU through various moseys.
Mosey to the parking lot south of northern ball fields that has scenic island in middle of the lot. There will be one cone placed on either side of the parking lot. Each team must accomplish the exercises listed at each cone. They can divide up the exercises among the team members in any way they chose (e.g., have one man take each exercise or divide all exercises among the men on the team). Once the exercises are completed by the team, one man from the team runs with the CMU to the next cone while other team members race ahead of him to start the exercises at the next cone. Once those exercises are completed by the team, a new team member takes the CMU back to the first cone. The team does those exercises again. This cycle continues until every man on the team has carried the cone one time. The following are the exercises to be performed at each cone:
- Cone 1: 30 Burpees, 50 Plank Jacks, 50 Merkins, 50 Big Boy Sit-Ups, 50 Shoulder Taps (both shoulders = 1) 50 Overhead Presses with CMU
- Cone 2: 30 Mountain Climbers (four count), 50 Iron Mikes (both legs = 1), 50 Jump Squats, 50 Dive Bombers, 50 Hello Dollies, 50 Curls with CMU.
Mosey to beginning of Serpentine Sidewalk where it intersects with street. Each team will still carry their CMU. We will do 14’s on Serpentine Sidewalk until it reaches the perimeter trail. We will lunge for one light then run for four light, repeating that sequence until we reach the perimeter trail. We will then, as a group, do 20 Imperial Walkers (four count).
Mosey to beginning of cardiac hill, each team carrying CMU. We will go up cardiac hill doing the following exercises at the following areas:
- Corner 1: 20 American Hammers (four count)
- Corner 2: 20 Leg Kicks (four count)
- Corner 3: 20 Decline Merkins
- Benches: 20 Bench Lifts
Mosey to CMU pile. Drop off CMU’s. Mosey to Pavilion. We will do elevens starting with one Picnic Table Pull Up and ten Box Jumps. We will then do a one minute squat with backs against wall. Next, we will do sevens starting with one decline merkin and six bench lifts.
Mosey back to AO sprinting up mini-cardiac.
MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
1 Chronicles 29:11 Yours, O Lord, is the greatness and the power and the glory and the victory and the majesty, for all that is in the heavens and in the earth is yours. Yours is the kingdom, O Lord, and you are exalted as head above all.
I sometimes consider God’s majesty and it is awe-inspiring. This creation of His, the expansiveness of it, the fact that our galaxy is a mere spec amidst other galaxies, the infinity of space and of time. We look with our most powerful telescopes to incredible distances and God has created this and so much more. When one considers God from this perspective He is certainly powerful but also may seem distance. There’s that song by Julie Gold that Bette Midler made popular: God is Watching Us From a Distance. It is good to think of a God who has created this world, who sees all, who is in control of everything.
But it is also good to know that God is close. God is not only ever powerful, He is ever present. I can dig down into the rich, deep earth, cup it in my hands and smell God’s presence. I can pluck a daffodil and examine it in minute detail, knowing God is present in every cell. We have a God who is close. We have a God who wants us to know Him. God whispers in our ear and says, guess what, you are mine. He whispers in your ear and says, Ratchet, I know every hair on your head. He whispers, Abscess, talk to me, give me your heartache and give me your joy. He whispers, Crawdad, I was there the day you were born and will be with you always. We are each His creation and He loves each one of us. We have an Amazing God.
Psalm 139: 1-6
O Lord, you have searched me and known me!
You know when I sit down and when I rise up;
you discern my thoughts from afar.
You search out my path and my lying down
and are acquainted with all my ways.
Even before a word is on my tongue,
behold, O Lord, you know it altogether.
You hem me in, behind and before,
and lay your hand upon me.
Such knowledge is too wonderful for me;
it is high; I cannot attain it.
MOLESKIN:
Prayers for Pinto, for Cheatsheet’s friend, and prayer of praise for Crawdad’s son, Carson.
ANNOUNCEMENTS:
Coffeeteria!
Truck Stop Convergence
THE SCENE: 40 and clear….perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (Waxjob)
- Side Straddle Hop x 25
- Tempo Merkins x 15
- Tempo Squats x 15
- Grady Corns x 31
- Crabettes x 10
THA-THANG:
- Mosey to the concrete bleachers (Bartman)
- 11’s on the hill – squat jumps at the bottom / carolina dry docks at the top
- Mosey to the end of the soccer field (Waxjob)
- 50% run across the field
- 75% run back the other direction across the field
- 100% run across the field 25 v-ups at the other end
- 100% run back – 25 big boy situps at the other end
- Tunnel of love
- Mosey to the bottom soccer field (Bartman)
- Kraken style run around 6 cones. Start with 5 burpees, 5 merkins, 5 squats at the first cone, then increase by 5 reps after each lap around the cones. When you get to the last cone you’ll be doing 30 burpees, 30 merkins, 30 squats. Time ran out, had to cut this short.
- String of pearls mosey back to the AO (Waxjob)
- Monkey humpers facing the road
- Freddie Mercury by the outhouse
- Pledge of Allegiance by the flagpole
MARY: (Waxjob)
- Boat/canoe while singing row, row, row your boat
COUNT-OFF & NAME-O-RAMA
41 strong! Snorkel, Waxjob, Brick, Mr. Jinxy, Driftwood, Woodshack, Kickflip, Drive Thru, Curveball, Herbie, Bagman, Mustard, Snitch, Swimmies, Full House, Choir Boy, Gibbler, Tweet-E, Swanson, Cosmo, MC Hammer, Tank, Face Plant, Manilow, Abscess, Cavalier, Poyo, Mermaid, Mailbox, Slag (FNG), Guardrail, Lillydipper, Pele, Butters, Frosty, Sparkler, Moses, Steam, Rosetta, Hammy, Bartman
CIRCLE OF TRUST/BOM: (Bartman)
2019 has been a tough year among our F3 brotherhood – we have dealt with illness, injury, death. In light of that and also in light of the Christmas season I decided to share several scriptures of encouragement to remind us that GOD is ultimately in control and we can find our rest in him.
MOLESKIN:
It’s always fun to have a big group together for a convergence workout – today was not different. It was great to see many faces I hadn’t seen in a long time.
ANNOUNCEMENTS:
3rd F immediately after the workout at Two Rivers church