F3 Knoxville

Tag: Steam

A Numbers Game – Truck Stop Edition

THE SCENE: Suspiciously chilly……character-building chilly.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’ll be your QIC this morning – thanks for having me.
  • Couple of things before we begin:
    • Not a professional
    • You’re here on your own volition
    • If you need to modify anything we do this morning – feel free to do it – but push yourselves and the men around you – we have some work to do.
  • No FNGs
  • Reminder of social distancing guidlines – 10 PAX present so that’s good


WARM-O-RAMA:

  • SSH: 11×4 IC
  • Rockette: 11×4 IC
  • Imperial Walker: 11×4 IC
  • Squat: 11×4 IC
  • Merkin: 11×4 IC
  • Baby Arm Circles: 10×4 forward IC // 10×4 backwards IC

THA-THANG:

[ The Truck Stop 500 ] 

  • Around the median of the AO parking lot
  • POC (Points of Contact)s:
    • Both ends of the median
    • Middle light in between the 2 ends
  • Each POC = 2 exercises – 25 reps each
  • Ends: SSHs & Squats
  • Middle: 4 count Merkins (Army) & Bobby Hurley’s
    • ^^^These sucked ^^^ – character was built and arms and shoulder were destroyed
  • 2 laps = Truck Stop 500

(Mosey up towards the fields)

(Every light = 5 squats —> 3 lights of this)

(Q gave PAX the choice of executing the Tunnel of Love across the soccer field or doing 11s – you’ll never guess which one was the unanimous decision…..)

[ 11s ]

  • Burpees & Squats
    • 1 burpee & 10 squats to start

(Continue Mosey towrds the playground by Watt Road)

  • Every light = 1 good merkin (good form)
    • 3x

[ Nickel – Dime – Quarter ]

  • 3 POCs within the parking lot off of Watt Road
    • 1st POC = nickel (5 reps)
      • 8 Count Body-Builders/Man-Makers
    • 2nd POC = dime (10 reps)
      • Hand Release Merkins
    • 3rd POC = quarter (25 reps)
      • Squat Jumps
  • Rinse and Repeat once

(Continue mosey around baseball field)

  • 1st light = 5 SSHs
    • 2nd light: 25 SSHs
      • 3rd light: 125 SSHs
        • 125 SSHs broken up into increments of 25 – with 5 incline merkins in between

(American Indian Run back to AO parking lot)

(10 minutes to go)

  • 1st 5 minutes:
    • Mirroring the Truck Stop 500 – at each end of the median in the AO parking lot = 25 squats
    • Slow mosey around to the other end
    • Hit 100 total squats or until 5 minutes is up
  • Last 5 minutes: Mary below

MARY:

[ Core 4 Finisher ]

  • Flutter Kicks: 25×4 IC
    • 5 seconds of rest in between
  • American Hammers: 25×4 IC
    • 5 seconds of rest in between)
  • Hello Dolly’s: 25×4 IC
    • 5 seconds of rest in between
  • LBCs: 25×4 IC

fin.

COUNT-OFF & NAME-O-RAMA

10 PAX – No FNGs

CIRCLE OF TRUST/BOM:

The story of Jacob, Rachel, and Leah —> What happens when your will is Rachel but God’s will is Leah?

MOLESKIN:

The story about Jacob, Rachel and Leah (Genesis 29:15-25)

I’ve been listening and following some sermon series’s by a guy named Jerry Flowers in TX. I’ve really enjoyed his sermons and how they’ve challenged me to think and reconnect during this time. This one in question for the BOM today comes from his “Try Me” series, the first one actually – talking about the story of Jacob desiring and working 7 years for Rachel, but actually receiving Leah instead. Jerry had such an interesting and powerful take on this, that it was too good not to share, so let’s break it down. Here are some of my initial notes:

  • Jacob wanted Rachel so bad. So bad he worked 7 years for this woman. 7 years of hard labor for this woman. 84 months. I’m pretty sure I’ve never worked for a woman (or anything consistently) for straight-up 7 years> Married men – maybe/probably.
  • Jacob loved Rachel – but his desire to pursue Rachel was distracting him for what God actually needed him to focus on – Leah.
    • Jacob did not want Leah – he wanted Rachel. But he was given Leah. Unpack that mentally for a moment in real life.
    • BUT….when he was given Leah – he still chose to pursue Rachel – at the cost of 7 years of his life.

Now this part really gets me – I’ve never made this connection before and dang y’all….hold on.

  • Leah has a son named Judah with Jacob.
  • PAUSE – go to Matthew 1 to read the lineage of Jesus.
    • Matthew 1:1-2 —> ” The book of the genealogy of Jesus Christ, the son of David, the son of Abraham. Abraham was the father of Isaac, and Isaac the father of Jacob, and Jacob the father of Judah and his brothers, “
    • Fast forward through the lineage to verse 16 —> “and Jacob the father of Joseph the husband of Mary, of whom Jesus was born, who is called Christ.”

 

  • Without Judah being born by Leah, with Jacob, the lineage of JC isn’t complete. ………….

 

  • So check this —> Judah was the son of Leah –> the woman that Jacob never wanted —> but what he didn’t want, the Father needed —> it was so critical for Jacob to get Leah, because it brought in the Messiah
    • What Jacob didn’t want – the Father needed. Jacob Didn’t want Leah, but God needed Leah for Jacob’s life for a MUCH bigger purpose/story, then just working 7 years for a woman.

 

  • God’s will for Jacob’s life was always Leah – even as Jacob was chasing tirelessly, working extremely hard, and pursuing Rachel. The entire time. Even in those 7 years.

So the question has to be asked men – when we want Rachel for our life, but are given Leah, what do we do?

  • We might have worked for “Rachel” SO HARD – pursued and chased after it for so long – but what if God’s will in our life is actually Leah?
  • And a lot of times I think it’s easy for us (me for dang sure) to come to the Father saying “I wanted this” or “This is what I thought you had for me and wanted for me” or “Do you not see how much I have been working towards this?” – BUT if God’s will for our life doesn’t lie with whatever our “Rachel” is, it will die. Because sometimes when we’re focused on the wrong thing, God will allow certain things to die so we can focus on what’s going to help us to live – His will for our life. When God doesn’t have your attention – He will disturb what does
    • I mean – take a look around – our world is interrupted/disturbed. What has your attention?
    • For such a time as this – I think we are literally in the middle of this – an invitation to refocus our intention on what matters. The Lord is orchestrating this for a reason – and I think it has something to do with the invitation to refocus on me and come to me and find rest. Lay down your Rachel and let me bless your life with my will – “Leah” – whatever that may be.
    • Because what you may not want (this COVID situation, work situations, fill in the blank) – the Father may need to produce Judah out of your life and story for a much larger purpose.

So what is your Rachel, your Leah, your Judah? Maybe it’s still being fleshed out, maybe you’re in the middle of this wrestle like I am. I didn’t stumble on this sermon/message on accident I can tell you that. This hit home in a way I didn’t know home could get hit. 1000%. I’ve included the sermon link below, if you care to watch it – I hope it challenges and moves you as much as it did me.

Sermon link tied to the BOM —> https://www.youtube.com/watch?v=5O0f1FWO_hI

ANNOUNCEMENTS:

 

  • 2020 F3 Dad’s Camp: get in touch with Gibbler for more info. Great time for the kids!

 

  • 2020 Murph Challenge: Monday, May 25th –> Dog Pound AO – get in touch with Mayberry for any questions. “If not me, than who?”

 

  • F3 Hike: Saturday, May 16th – get in touch with Abscess or Steam for more info. There’s a cal event in the main F3 GroupMe – look for an event in Slack soon.

 

  • F3 Morristown Pre-Launch Q101/GrowSchool: Saturday, May 23rd – Frank Lorino Park, Morristown, TN – 7am. Clown cars and HIM highly encouraged to go if able

 

  • F3 Morristown Launch: Saturday, June 6th – Frank Lorino Park, Morristown, TN – 7am. Clown cars highly HIGHLY encouraged to show out for the initial launch Q for this new region we’re helping plant

Big Ballin’ Friday Eve

THE SCENE: Chilly. Not warm. Not hot. Borderline cold. Basically shorts weather.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • Name is Steam and I’ll be your QIC this morning
  • Couple of things before we begin:
    • Not a professional
    • You’re here on your own volition
    • If you need to modify anything we do this morning, feel free to do so!

 

  • This morning is going to look a little different – as we try and get back in the swing of things – it’s not going to be exactly the same but it’s going to be good. Stick with it and let’s get some good work done.


WARM-O-RAMA:

  • SSH: 10×4 IC
  • Rockette: 10×4 IC
  • Imperial Walker: 10×4 IC
  • WIndmill: 10×4 IC 
  • 4 count Merkin: 10×4 IC
  • Cherry-Picker: 10×4 IIC

THA-THANG:

  • If 10 or more:
    • Abort takes group to WWII Memorial Site
    • Steam takes group to Amphitheater

[ 7s ]

  • merkins and squats
    • 6 & 1, 5 & 2, etc

[ The $2.00 Quarter Pounder ]

  • 4 stations marked by orange cones at each respective site
  • $2.00 = 2 evolutions/times
  • Quarter Pounder = 25 reps/cone or station (1-count)
  • The Stations
    • Cone/Area 1: Imperial Walkers
    • Cone/Area 2: Merkins
    • Cone/Area 3: LBCs
    • Cone/Area 4: Mountain Climbers (2 count technically)

(Abort’s team — get a rock from rock pile)

(Steam’s team — utilize pull-up bars in amphitheater)

[ 10s ]

  • Abort’s team: Curls & Squats
  • Steam’s team: Pull-ups & Box Jumps

When done: both teams mosey back to AO and circle up.

    • Steam’s team knocks out 5 Motivators until Abort’s team gets bac

 

MARY:

 

[ Core 4 ]

  • Flutter Kicks: 25×4 IC
  • American Hammers: 25×4 IC
  • LBCs: 25×4 IC
  • Hello Dolly’s: 25×4 IC

 

COUNT-OFF & NAME-O-RAMA

13 PAX – 1 FNG –> HalfDomHalf

CIRCLE OF TRUST/BOM:

“Tend the Garden” – John 15:2

MOLESKIN:

When man was first created, Adam was given a garden to tend. It was given to Adam first and not Eve. By design. After Adam and Eve ate the forbidden fruit, God called Adam first. He will always call Adam first. By design.

So what’s the state of your garden you’ve been entrusted to protect and care for in the middle of this pandemic? Your garden could be your family, your vocation, your finances, your life in general.

But the interesting thing about a garden is that there can be both food and bad that exist together. And sometimes the weeds of a garden look good, they look like they fit in. And if you have ever gardened, you’ll know this process well – to pull weeds or things from the garden that shouldn’t be there, it can be a back-breaking process. Sometimes you have to get on your knees and get dirty and it takes a lot to uproot some weeds that have gone un-noticed, and it’s a hard process, a grueling process, but your garden is better for it.

Take that and apply it to your life. Your garden God has called you to tend to as the man.

The Return to the Gloom

THE SCENE: Thought it was gonna rain – it didn’t. 60s and feeling good. Ruckers finishing up, men gathering up and catching up at the top parking lot used for Asylum Saturday Qs because the normal morning A) lot and parking lot were taped off.

F3 WELCOME & DISCLAIMER

In full disclosure – there was a lot of rust needed to be shaken off by the Q this morning so the disclaimer was basically non-existent…..caught it when we finished, so that’s what counts right?……..

Welcomed the men BACK to F3: Fitness – Fellowship – Faith

    • Dang it’s good to be back

This is going to look a little different than we’re probably used to – but we’re going to adapt and make it work.

No FNGs


WARM-O-RAMA:

 

  • SSH: 10×4 IC
  • Rockette: 10×4 IC
  • Imperial Walker: 10×4 IC
  • Merkins: 10×4 IC
  • Cherry-Picker: 7×4 IC
  • 3 burpees on your own

THA-THANG:

Split the PAX into 2 groups of 7 – 1 with Steam and the other with Charmin for 2 different workout locations to be safe. Workouts/exercises written in chalk for both teams

  1. 10 for 10 + 4 Corners + Pyramid 10 for 10

[ 10 for 10 ]

    • 10 light-posts from top parking lot going down to normal AO parking lot 
    • Every light-post = 10 reps of an exercise
      • Merkins
      • Squats
      • Dry Docks
      • LBCs
      • Imperial Walkers
      • Plank-Jacks
      • Burpees
      • American Hammers
      • SSHs
      • Iron Mikes

[ 4 Corners ]

    • 4 corners of normal AO parking lot
    • C1 = 25 incline merkins
    • C2 = 25 squats
    • C3 = 25 line-hops
    • C4 = 25 merkins

[ Pyramid 10 for 10 ]

    • Going back up the same way we came down except:
      • Every light = # of reps that the light is + the previous light’s exercises and reps
        • For light 1 = 1 SSH
        • For light 2 = 1 SSH + 2 Plank Jacks
        • For light 3 = 1 SSH + 2 Plank Jacks + 3 Burpees
        • So and so forth until you get back to the top and end with 10 merkins (start point)

( Both teams get 30 seconds to breathe and recover —> switch missions/workout locations)

  1. Ping Pong + Fab 5 Crosswalk
    • Parking lot just to the left of the Saturday Morning AO parking lot

[ Ping Pong ]

    • Cash-In = 25 SSHs (1 count)
    • Run to 1st light post in the small parking lot
      • 25 incline merkins on curb
    • Duck Walk to 2nd light post in the small parking lot
      • 25 squats (1 count)
    • Bernie Sanders to 3rd lightpost in the small parking lot
      • 25 dips on the curb
    • Bear Crawl to 4th light post in the small parking lot
      • 25 flutter kicks  (4 count)

[ The Fab 5 ]

  • 5 cross-walk lines:
    • 1st = 10 merkins
    • 2nd = 20 squats
    • 3rd = 30 Dry Docks
    • 4th = 40 flutter kicks (2 count)
    • 5th = 50 SSHs (1 count)
  • Run to the middle of the parking lot
    • 5 merkins — straight into 5 dry docks — straight back into 5 merkins — straight into 5 dry docks
  • Cash-Out: 25 SSHs (4 count)

(both groups finish about the same time and recover in the starting parking lot)

  • 2 teams of 7 split up – 1 team in 1 corner of the lot and the other in the opposite corner of the lot
  • 2 teams take turn calling out/leading an exercise for 25 reps either on a 1 count or 4 count — then sprinting to the next corner = around the world
  • 1 around the world later — Q calls to circle up – time to end strong
    • 10×4 flutter kicks
    • 15×4 SSHs

COUNT-OFF & NAME-O-RAMA

Did the count off/name-o-rama from an extended distance

14 PAX – No FNGs

CIRCLE OF TRUST/BOM:

“Entertain the idea that there’s a possibility that what you’re going through is not about you.”

MOLESKIN:

 

Luke 22:31-32

“”Simon, Simon, behold, Satan demanded to have you, that he might sift you like wheat, but I have prayed for you that your faith may not fail. And when you have turned again, strengthen your brothers.””

We have been shaken up, we are being shaken up, and we will continue to be shaken up by an enemy who seeks to exhaust us. The devil knows he can’t win, he can’t destroy us or our faith, but he can work tirelessly to exhaust us in our faith, our relationships, our work, our calling and our purpose. But in the process of being shaken up and sifted – we start to let go of things, start to let things fall off that maybe we didn’t realize were on us – start to become more refined and attuned to being men after God’s own heart. 

Entertain the fact that there’s a possibility of what you’re going through is not about you. What if you’re going through this (fill in the bank of something you’re going through) so that you can gain and renew your strength and in turn help someone else through something. Maybe what you’re going through right now has nothing to do with you, but everything to do with how it’s shaping and refining you to further step into kingdom roles as a HIM.

Don’t run or try to fight being shaken by the enemy! Embrace it as a way to test and strengthen yourselves and your faith as HIM so that when the time comes – your strength will be divinely utilized for someone else.

    • “….and when you have turned again, strengthen your brothers.”
    • As He renews your strength and faith and guides you through life – don’t let it just become stagnant —> internalize and externalize that to strengthen a brother/sister/those around you. Sounds pretty similar to “As iron sharpens iron, so one person sharpens another.” IT’S TRUE.

Last thing: As you walk through whatever you’re walking through and go through whatever you’re going through, entertaining the idea that this may have nothing to do with you, also entertain the idea that you, as a High Impact Man, are walking/going through this for a purpose – for such a time as this. 

ANNOUNCEMENTS:

  • F3 Dad’s Camp coming up later this year – reach out to Gibbler for more info
  • F3 Hike coming up on Saturday, May 16th – look at the event in the main F3 GroupMe – reach out to Steam or Abscess for more info
  • F3 Morristown Launch is BACK ON: Saturday, June 6 – more info to come
  • Prayer Requests
    • Those who are out of a job and/or looking for a job
    • Lillydipper and his family
    • BlueBird’s son – interview today
    • Pac Man’s sister/family – walking through the loss of a loved one
    • Health & Safety of our region and families

Tour de 11s in the Fog

THE SCENE: Dark, gloomy, foggy, ruckers and their headlights popping in and out of the gloom coming to the AO.

FNG – Kyle shows up with Skeletor early

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Steam and I’m ready to get steamy.
  • Couple of things before we begin:
    • Not a professional
    • You’re here on your own volition
    • I don’t know any injuries you may or may not have – so with the PT we do today, modify as you need but push yourselves and the men around you when at all possible.
  • FREE.99


WARM-O-RAMA:

 

  • SSH: 11 x 4 IC
  • 4 Count Merkin: 11 x 4 IC
  • Mountain Climber: 11 x 4 IC
  • Rockette: 11 x 4 IC
  • Squat: 11 x 4 IC
  • Baby Arm Circles: 11 x 4 F & 11 x 4 B

THA-THANG:

PT (Tour de 11s)

 

(Mosey to Playground)

[ 11s X ]

  • 10 merkins + 1 pull-up
  • Rinse and Repeat 11x
  • When you’re done – flutter kicks

(11 count)

[ Classic 11s ]

  • @ playground: 10 squats
  • @ top of Bermuda Triangle: 1 lunge
  • Rinse and Repeat (9/2, 8,3, etc)
  • When you’re down hold the squat
  • ALL PAX: Execute 11 more squats <— push through it moment

 

11 count)

(Mosey to splash pad)

[ 11s Down ]

  • 11 box jumps/step ups 
    • Tap-Out literally made one of the benches tap-out. Tap-Out: 1 Bench: 0
  • 11 dips
  • THEN —> 10 box jumps/10 dips
  • So on and so forth
  • When you’re done hold merkin plank
  • When all PAX are done – execute 1 good merkin and recover

(11 count)

(Mosey back to Bermuda Triangle)

[ 11s Pyramid ]

  • Battle-Buddy Up
  • 11 merkins straight up (1 count)
  • 4 SSHs (1-count)
    • The Q messed this count up sorry – wrote down one thing but my mind was telling me another – it sucked either way. In a good way.
  • Take a lap around the Bermuda Triangle with your BB
  • Rinse & Repeat: 10 merkins straight up + 4 SSHs + take a lap

(Q realizes it’s 6:05 – instructs Battle Buddy teams to do one more round and then all PAX will complete 3 more rounds all-together) <— basically a smoke sesh.

MARY:

  • Flutter Kicks: 25 x 4 IC
  • LBCs: 25 x 4 IC
  • American Hammers: 10 x 4 quick // 10 x 4 slow // 5 x 4 slow
  • Recover

[ Stretching with Steam ]

  • Slow Cherry-Pickers
    • Try and raise up one vertebrae at a time

 

COUNT-OFF & NAME-O-RAMA

14 PAX + 1 FNG

CIRCLE OF TRUST/BOM:

 

[ Ebeneezers In Your Life ]

  • “Then Samuel took a stone and set it up between Mizpah and Shen and called its name Ebenezer; for he said, “Till now the Lord has helped us.””
    • 1 Samuel‬ ‭7:12‬ ‭ESV‬
  • “Samuel took a single rock and set it upright between Mizpah and Shen. He named it “Ebenezer” (Rock of Help), saying, “This marks the place where GOD helped us.””
    • 1 Samuel‬ ‭7:12‬ ‭MSG‬‬

Reading these two different verses because I like they way they both paint a picture of the Lord’s faithfulness – but with a little different wording.

A big part of my story is deliverance by the Lord – from a world where I was unconsciously in self-destruct mode. My first 2 years of college (and the previous 3 years or so) was all about me. Me. No one else. I did what I wanted, with little to no regard. The faith component was there, but as a backup….funny. When the Lord really gut punched me and stirred up my convictions (the Holy Spirit really went to town) I walked through some fire, some intense, really hard, annoying, “doesn’t make sense,” pissed-off fire. HOW IN THE WORLD could this turn to something good? The Lord delivered me from a crumbling and crippled world I had built for myself in my first couple years of college in Chattanooga and brought me back to Knoxville. An angry young man at the series of events I had just left, I found myself literally saying “God what are you doing.”

And yet I didn’t realize His faithfulness was more powerful than my faithlessness.

Looking back, that fire I walked through, I wasn’t walking through it alone. I would ask myself years after, “How in the world could God possibly use this screwed-up circumstance for good in my life?” What a laughable thought.

2 years later – I get to share the Lord’s faithfulness in the midst of a dark and confusing time with college men and women that were in that same arena I was in just the past couple years.

In the Message version of the passage above it says: “This marks the place where GOD helped us.”

Whether it is a physical/emotional/mental/spiritual testament of a time the Lord provided and came through, went to battle on my behalf, reached down and INTERVENED so that I could draw nearer to Him – that’s an Ebeneezer. And driving home from F3 this morning I thought – dang, if none of that had happened I might have never found F3. I might have never been brought to such a place of desolation where all I could muster was to look up and remember who He is. There are countless Ebeneezers in my life – and I’m sure you have yours too. If we serve a God of 2nd and 102nd chances – take a look back at the places that He’s come through and intervened on your behalf, for HIS glory. Even if you can’t see it yet. Mark those down, write them out, remember them, cherish them. The God that came through for you that time is the same God that will come through for you next time, and time again. How could He not?

So the questions was asked: What marks that place in your life? Share those in boldness! With your family, your friends, F3 brothers, co-workers. Afterall, we were all sad clowns once. And there was someone that spoke life into you just like you are expected to speak life into someone else.

I’ts a haunting thing for me as a young man – 4 years deep into F3 – I might have never found you guys if the Lord hadn’t found my heart first. F3 has changed the trajectory of my life as a young man. Literally. How can I do anything else but be thankful and remember the ebeneezers in my life.

I’m an open book – questions? Hit me up.

Iron. Sharpens. Iron.

ANNOUNCEMENTS:

Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

10 for 10 + Yoga

THE SCENE: 60s – orange tape everywhere. The Big Ball’s beloved AO meeting spot (World’s Fair Park fountains) was sectioned off by orange tape and construction cones for what I can only assume is the work of an overzealous TN Vols fan.

F3 WELCOME & DISCLAIMER

 

  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Steam and I’m ready to get steamy.
  • Couple of things before we begin:
    • Not a professional
    • You’re here on your own volition
    • I don’t know any injuries you may or may not have – so with the PT we do today, modify as you need but push yourselves and the men around you when at all possible.
  • Because check it out – most people in the world aren’t out here – I think that’s a pretty accurate statement. But you are – make it count


WARM-O-RAMA:

 

  • 4 Count Merkin: 10 x 4 IC
  • Mountain Climber: 10 x 4 IC
  • Rockette: 10 x 4 IC
  • Squat-Bender: 10 x 4
  • SSH: 10 x 4 IC

THA-THANG:

[ Theme of 10s for the day ]

(Mosey to Big Ball Stairs)

[ 10 for 10 ]

  • All 10 exercises will be done here at the bottom of the stairs
  • 1st 5 Xs: execute together – bear crawl up this first flight of stairs – and run around to the right until we’re back here.
  • 2nd 5 Xs: execute together – run to the right and around – bear crawl down the stairs right back here
    • (Modification after 1st round of 2nd 5 Xs –> rain comes down and makes the stairs slick so walk down the stairs and execute 5 squats instead)
  • The Xs
    • 1st 5:
      • 10 merkins (down/up)
      • 10 V-Ups (1 count)
      • 10 wide merkins (down/up)
      • 10 spider-mans (1 count)
      • 10 4 count merkins

( 20 Seconds in between the 1st 5 and 2nd 5 )

  • 2nd 5:
    • 10 squats (down/up)
    • 10 plank jacks (1 count)
    • 10 iron mikes (1 count)
    • 10 Oblique crunches (1 count)
    • 10 lunges (1 count)

( 20 counts of rest )

“Sometimes the only way you can go is up – so up we go)

(Mosey up the full flight of stairs to the top)

(Mosey to WFP entrance across bridge on the Left)

[ Level Up ]

  • In a circular fashion around the monument at the entrance to WFP
    • 5 incline merkins on lowest level
    • push-up hands to the second level — 5 incline merkins
    • push-up hands to the top level — 5 incline merkins

[ DimeLight ]

  • Alternating lights, execute 5 SSHs or 5 merkins (all 1 count) until you get to the other side of the bridge – Al Gore
  • Tired? Sore? Push a little longer – and pull one of these guys with you to push as well

(PAX is spent – but still rocking)

(Mosey under the bridge by the water)

  • Battle buddy up
  • Battle buddy teams against either side of the tunnel/bridge below the Big Ball

[ 1 more + 5 ]

  • BB1: handstand against wall
  • BB2: Bear crawl to the middle (ruck as a point of contact)
    • Execute 1 merkin
    • Bear crawl back to recover BB1
  • BB1 & BB2 switch roles
    • However – BB2 now does 2 merkins
    • Same thing next time, except BB3 does 3, so on and so on
  • When BB team finishes 5 merkins total – hold the wall-sit

(Rest  = 5 SSHs in cadence)

  • BB teams back on the wall
  • BB1: Wall Sit
  • BB2: Long jump to the middle (ruck)
    • Execute 1 burpee
    • Long jump back to recover BB1
  • BBs switch roles
    • Same deal as above

(10 SSHs all together)

  • Single file line going towards AO
  • American Indian run back to ShovelFlag

[ At ShovelFlag/Next to AO ]

MARY:

[ Quarter-Pounder ]

  • 25 flutter kicks (4 count)
  • 25 LBCs (4 count)
  • 25 American Hammers (4 count)
  • 25 Mountain Climbers (4 count)

^^^Holy crap that’s a core killer ^^^

[ Yoga with Steam – 5 Minutes ]

  • Why? Because I’m getting old and sore and don’t stretch at all pre or post F3. And apparently it’s good for you, idk. It was a worthy endeavor.
  • Worked through a variety of slow movements – exposing and manipulating muscle groups that were worked today

COUNT-OFF & NAME-O-RAMA

12 PAX – No FNGs

CIRCLE OF TRUST/BOM:

 

[ What do you do when you don’t get the results you want? ]

MOLESKIN:

  • Training for Army OCS, and yesterday I didn’t get the answer I wanted. I was off by 4 points on my testing. Missed it by that much. I was pretty pissed. 4 points are you kidding me? I racked my brain going through what I could have done better, playing out hundreds of scenarios in my head – of what I thought would be a very different turnout. 
  • So what now?

 

  • And yeah – it’s disappointing but I have 2 options – (1) take it as a crushing blow and count myself down and out or (2) absorb the blow – get back up on the horse and move forward – realizing the work I need to do to make it happen next time. 

 

  • Regroup. Get back up. Stay in it.

 

  • Question/Challenge to all of us is this: when you don’t get the news or results you want – what’s your initial instinct and how do you pick yourself up and move forward. 
    • Maybe a bigger question is not what your initial instinct is but who/where do you run to?

Motivational Statement from a timeless classic: https://youtu.be/umSlEYfYzK4