THE SCENE: Neutral F3 WELCOME & DISCLAIMER:Yep WARM-O-RAMA: Cherry Pickers, SSH, Tennessee Rocking Chair, Tempo Merkins, Tempo Squats
THA-THANG:
Mosey to large west side parking lot.
Perform 3/4 quarter pounder with exercises performed at three different light poles across the parking lot. Sprint to first light pole and perform 25 merkins, bernie back. Sprint to second light pole and perform 50 squats, bernie back. Sprint to third light pole and perform 75 SSH, bernie back.
Mosey back to the coupon pile while performing 3 burpees at every sign along the way. (45ish burpees total)
Grab a coupon and mosey over to stadium hill.
Perform 25 reps of CMU exercises at the bottom and 25 squats at the top of the hill for three rounds:
Curls
OHP
Tricep Extensions
Put the coupons back and mosey over to the courtyard.
Perform 20 box jumps/step ups, 20 squats, & 20 lunges before sprinting around the sidewalk in the grass courtyard. After each round, increase the distance of your sprint by running down to the next cut through in the courtyard. Performed three full rounds.
Mosey back to the AO.
MARY: No time.
COUNT-OFF & NAME-O-RAMA
21 HIMs CIRCLE OF TRUST/BOM: Discussed the story of Job. He had everything taken away from him due to nothing he himself did. However, Job refused to give up on God. Job’s three friends come to him three different times with some not so great advice.
It’s easy for us to think we know what the answer to other’s problems is and to inadvertenly offer some not so great advice ourselves. Job’s friends had no idea why Job was in the predicament he was in, but made their own assumptions and gave advice based on those. Let’s strive to understand that we do not always see the full picture when others are struggling and we may have a different perspective than they do.
The one piece of advice that we can always give with 100% certainty is to look to God for strength and support.
MOLESKIN:
None ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
THE SCENE: 60 degrees &perfect in the gloom F3 WELCOME & DISCLAIMER WARM-O-RAMA:
Cherry Pickers (IC) 4 CT X 10
Side Straddle Hops (IC) X 20
Baby Arm Circles Forward X 10 followed by Michael Phelps
Baby Arm Circles Backward X 10 followed by Michael Phelps
Tempo Squats (IC) 4 CT X 10
Diamond merkins X 20
Hand release merkins X 20
Mosey to Sophomore Hill
THA-THANG:
Sophomore Hill at Fitness Center – Up & Downs – Partner Workout – One partner worked while the other ran up & down the hill. Switched every lap.
50 burpees
100 BBS
200 Merkins
300 Squats
Behind Maintenance Building – Coupon Pile
25 Overhead Press
25 Curls
25 Bentover Rows
Rinse & repeat for 2-3 rounds
Mosey to AO
MARY:
Calf Raises (for 2 minutes)
Flutterkicks (IC X 20)
Pickle Pounder Pops (IC X 30)
COUNT-OFF & NAME-O-RAMA
15 HIMs including Southerland from F3 Cleveland, Ohio who was in town due to a death in his family.
CIRCLE OF TRUST/BOM:
In the movie, “The American President” the president, played by Michael Douglass says:
“America isn’t easy. America is advanced citizenship. You’ve gotta want it bad, ’cause it’s gonna put up a fight. It’s gonna say, “You want free speech? Let’s see you acknowledge a man whose words make your blood boil, who’s standing center stage and advocating at the top of his lungs that which you would spend a lifetime opposing at the top of yours.” You want to claim this land as the land of the free? Then the symbol of your country cannot just be a flag. The symbol also has to be one of its citizens exercising his right to burn that flag in protest. Now show me that, defend that, celebrate that in your classrooms. Then you can stand up and sing about the land of the free.”
Tonight, 500 or so students will graduate from Hardin Valley Academy. Some of them are going to kneel during the national anthem with one possibly being my daughter. One of her best friends is black and my daughter has seen her being discriminated against because of the color of her skin. I’m all for a peaceful protest but do not believe it should be during the national anthem. I’m not sure what will happen but my daughter & I are going to discuss it today.
Our country is so divided & people can’t seem to respectfully “agree to disagree” when we don’t agree on some issue. Our society has lost its ability to have a civil conversation about what’s important to us & respect someone because they disagree.
The solution starts with us. Each of us needs to stand up for what we believe while being civil & loving our neighbor. That doesn’t mean we don’t say what we think but say it with respect for the other person. Our world needs us to listen, lead & love now more than ever.
John 15:13ESV / 78 Greater love has no one than this, that someone lay down his life for his friends.
Matthew 22:37-40ESV / And he said to him, “You shall love the Lord your God with all your heart and with all your soul and with all your mind. This is the great and first commandment. And a second is like it: You shall love your neighbor as yourself. On these two commandments depend all the Law and the Prophets.”
“…if my people, who are called by my name, will humble themselves and pray and seek my face and turn from their wicked ways, then I will hear from heaven, and I will forgive their sin and will heal their land.” – 2 Chronicles 7:14
Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone
WARM-O-RAMA:
10 Baby Arm Circles (Forward and Backwards)
10 4-count mountain climbers
5 froggy merkins
10 tempo squats
10 4-count high knees
5 count motivator
THA-THANG:
Break into 4 groups and Indian Run to the CMU pile/stairs
12 minutes
1’s and 2’s will grab CMU and go to the starting line
2’s will be performing CMU OH carries chalk line to chalk line (2 blockees at far line) switching sides on the way back
1’s will do CMU thrusters until 2’s complete their OH carries
Switch when carry crew gets back to starting line.
3’s and 4’s will go to stairs
3’s run to the top perform 25 merkins and 25 SSH then head back down
4’s at bottom of stairs 10 shoulder tabs and 10 mountain climber taps until group 3’s returns then switch
Groups will switch at the 6-minute mark
Run Indian (Bernie Indian Run) to F2 parking lot for some small group fellowship
12 minutes
Groups from previous exercises will circle up (6 ft apart) and assume the plank position and one at a time will perform the following exercises while the others plank working their way around the circle. When finished with an exercise all members of the group must run and touch a tree.
5 burpees
10 lunges
10 4 count flutter kicks
5 froggy merkins
10 monkey humpers
10 imperial walkers
**Repeat if group finishes before time/Everyone got about 2 rounds
Mosey to F3 parking lot
5 minutes
Bear crawl width of the parking lot then perform 10 squats
Froggy jump width of the parking lot back then perform 5 BBS
MARY:
No Time
COUNT-OFF & NAME-O-RAMA
16 + 7 for rush (1 FNG but he left before we could give him a name) + 1 observer
CIRCLE OF TRUST/BOM:
Romans 8:28
”28 And we know that for those who love God all things work together for good, for those who are called according to his purpose.”
We see the greatest example of this in the cross. The most broken and twisted thing imaginable—the murder of the Son of God—became the greatest good thing the world has ever known.
With everything going on and the world seemingly breaking around us, it is hard to see things working out for good but we can trust all of God’s promises. Because of this, we can have hope for the future.
MOLESKIN:
F3 has changed my life over the past 3 months and I had a blast VQing. Thank you all!
THE SCENE: A brisk 22 degrees. F3 WELCOME & DISCLAIMER:Administered WARM-O-RAMA: Finkle Swings OYO
Moroccan Nightclubs x 10 IC
Seal squats x 10 IC
Merkins x 10 IC
Projectivator x 12 IC
Slow mosey to the retaining wall. Half of PAX go down the fence line, half stay up on the retaining wall. Both groups do exercises in cadence. On the fence – dips. On the wall – squats. Switchero.
Move to the guardrail. Half do tempo derkins. Half do mountain climbers. Switchero.
THA THANG:
Mosey to Jucomanjaro. We’re going on a rescue mission, men! Imagine that Jucomanjaro is an icy mountain and at the top is a frozen lake. We just received word that a husband and wife have fallen through the ice and need rescue!
Team DORA… Divide into two teams. One team attempts to scale the icy mountain (runs a set duration, then turns back to meet the other team), while the other team prepares for the rescue mission (performs exercises). Upon meeting, they switch roles.
…about half way through the workout, one team will make it to the top of Jucomanjaro, where they will find two posts (the couple needing rescue from the ice). They use the remainder of their time to move these posts down the hill. At the alarm, they run down and switch roles with the other team…
Each round is 5 exercises and the reps build on each other (e.g. Round 1 = 1 burpee, Round 2 = 1 burpee + 2 iron mikes, Round 3 = 1 burpee + 2 iron mikes + 3 imperial squawkers…)
Round 1: Team 1 runs 1.5 minutes then turns back. Team 2 does exercises.
1 Burpee
2 Iron Mikes
3 Imperial Squawkers (4 CT)
4 Clap Merkins
5 Mountain Climbers (4 CT)
BEAR CRAWL until you meet the other team – then SWITCH roles.
Round 2:
Team 1 runs 2.5 minutes then turns back. Team 2 does exercises.
6 Heals to Heaven (4 CT)
7 BBS
8 Parker Merkins
9 Bobby Hurleys
10 Carolina Dry Docks
BEAR CRAWL until you meet the other team – then SWITCH roles.
Round 3: Team 1 runs 3.5 minutes then turns back. Team 2 does exercises.
11 Twinkle Toes (single count)
12 Flutter kicks (4 CT)
13 Wide Merkins
14 LBCs (4 CT)
15 Pickle pounders (4 CT)
BEAR CRAWL until you meet the other team – then SWITCH roles.
Round 4:
Team 1 runs 4.5 minutes then turns back. Team 2 does exercises.
16 Merkins
17 Squats
18 Hello Dolly (4 CT)
19 Rosalitas (4 CT)
20 SSH (4 CT)
BEAR CRAWL until you meet the other team – then SWITCH roles.
Back to the shovel flag!
MARY:
No time!
COUNT-OFF & NAME-O-RAMA
22 HIMs
CIRCLE OF TRUST/BOM:
We had two representations of two very real people, Larry and Chrissy Watters. Larry and Chrissy live in Nova Scotia, in a cabin on a lake. One winter when the lake had frozen over, they drove their ATV out onto the ice. The ice cracked under the weight, the front end of the ATV went through, and they rolled into the water. Fighting for their lives, they tried over and over to climb out but they couldn’t quite get themselves out of the freezing water. For 10 minutes they tried but made no progress. The ice water was sucking the life from their bodies. Freezing to death, they said their last goodbyes to each other and embraced. Then Chrissy remembered and said to her husband, “Larry, your Leatherman!!”. Larry had a Leatherman in his pocket! He took it out, stabbed the ice the ice with it, drug himself out, then got his wife out – they survived!
Can you relate to Larry and Chrissy Watters while they were in the ice water? Is there something that is sucking away your vitality – and, like Larry and Chrissy, you have tried over and over and over to get out – and nothing seems to work?
…a job that sucks, but you endure it out of obligation or because of momentum. But you get no joy from it and it is sucking away the best of you.
…an important relationship that has soured – or is just complacent? It feels like it is sucking your life away.
…a dependence on alcohol? If it is numbing you as a father, husband, or friend – then it is sucking your life away.
…pornography? You can’t stop yourself from looking at fake images of fake women – and it is impacting how you relate to your wife – and IT. IS. SUCKING. YOUR. LIFE. AWAY.
…or maybe it’s a dream that has gone unfulfilled. It would be a great thing for you – if only it would happen. And it is all the waiting and heartbreak that seems to be sucking your vitality from you…
Maybe you need different perspective on your challenge and a change to your strategy ([Chrissy] “…your Leatherman!”) By that I mean, maybe you need to explain your situation to a trusted friend and ask him, “what is something that I can do to make progress on this?” If he’s a good and wise friend, his answer might be hard for you to swallow – but you need to listen closely. His solution to your problem might be, “to get out of debt, you need to sell your house that you never should of bought because you can’t afford it”, or “to overcome your addiction to pornography, you need to get rid of every screen in your home and get a flip phone”, or “if you dream of a big family and haven’t been successful in getting pregnant, maybe it’s time to consider adoption”.
If you haven’t gained any ground on something that is challenging you and limiting the life that you are living, maybe its time for you to enlist a friend for their perspective and insights.
“The godly give good advice to their friends” (Proverbs 12:26)
“Let a righteous man strike me — it is a kindness; let him rebuke me — it is oil for my head; let my head not refuse it.” (Psalm 141:5)
“Faithful are the wounds of a friend…” Proverbs 27:6
MOLESKIN:
Prayers for Dart Gun’s father, Dave, and his ongoing battle with cancer (specifically medications). Continued prayers for Spotter’s mother and her battle with cancer. Prayers for Curveball’s family – they lost his nephew 8 years ago and the anniversary of that tragedy is hard. Praise and prayers for Slappy – his oldest daughter is a teenager!
T Claps for Spotter, the Co-Q today! This could not have happened without you, brother!
Hat tips to those who inspired the Q and Word today – Drifter for his crazy and hilarious-sounding Q at the Bombshelter a few weeks back and Pool Boy for his JUCO Word a couple of weeks ago, “Press on!”
Here’s a short story of Larry and Chrissy Watters;
ANNOUNCEMENTS:
OTB Bootcamp at All Saints next Thursday! This is a try-out for a potential new Cedar Bluff-based AO. Contact Mermaid for details.
Save the date! March 28th, 7:00am. CONVERGENCE AT JUCO, BABY!
