Tag: Tweet-E
Get Low
THE SCENE: Low 50s and slightly overcast. A number of hoodies present… Must be expecting a pretty low-key beatdown. YHC came in on two wheels due to unplanned meeting with John, but at least Stu didn’t show up during the beatdown.
F3 WELCOME & DISCLAIMER
A bit abbreviated, but mostly there. No FNGs… Let’s Get Low
WARM-O-RAMA:
SSH Smurf Jacks x10 IC
Cherry Pickers x6 IC
Peter Parkers
Failure to Launch x8 IC
Freestyle Swims x15 IC
Hand Release Merkins x10 OYO
THA-THANG:
Mosey to the lowest point of the AO at the bottom of the stairs by the docks.
30 Merkins
Up the first set of stairs
60 BBS
Up to the rock
90 Overhead Claps
Mosey to the base of the Matterhorn
Balls-to-the-wall sprint to the top to earn 30s stargazer
Gather in the Pavalon and partner up for some Dora:
30 8-Count Body Builders
60 Super Mario step-ups (60 each leg)
90 6″ LBCs (hold feet 6″ off the ground)
Partner Gets Low and crawls under picnic tables Audible: lots of glass on the floor. Run to top of hill and back
Mosey back to the rock for:
30 Bobby Hurleys
Down to the landing
60 Single-ct shoulder taps
Down to the bottom Out of time! Mosey back to the AO.
90 SSH
MARY:
Just enough time for about 20s of low plank.
COUNT-OFF & NAME-O-RAMA
8 HIMs this morning
CIRCLE OF TRUST/BOM:
I must admit, as research for this Q I checked out the video for the “song” Get Low. I can’t say there was much of anything of value there. But, God actually has quite a bit to say about getting low. Here’s just one of them:
-
Mark 9:33-35
And they came to Capernaum. And when he was in the house he asked them, “What were you discussing on the way?” But they kept silent, for on the way they had argued with one another about who was the greatest. And he sat down and called the twelve. And he said to them, “If anyone would be first, he must be last of all and servant of all.”
This isn’t some sort of weird race where the slowest person who happens to be last is unexpectedly declared the winner at the end. This is a conscious choice, a decision to humble yourself and serve others. Get low. As usual, we get the ultimate example:
-
Philippians 2:5-8
Have this mind among yourselves, which is yours in Christ Jesus, who, though he was in the form of God, did not count equality with God a thing to be grasped, but emptied himself, by taking the form of a servant, being born in the likeness of men. And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross.
How will you Get Low today?
MOLESKIN:
When I was planning this Q, the whole “Get Low” theme started with the idea of low-crawling under the picnic tables. And that’s the one exercise we didn’t do… Next time I’ll bring the leaf blower to the Pavalon…
ANNOUNCEMENTS:
F3 Cleveland Launch next week! Also, Mend House workoutreach Monday at 6. May parlay into Fountain City AO…
Station Work
THE SCENE: 45, clear, dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up was explaining the exercises
THA-THANG:
Seven stations in a circle. Do 25 reps at each station, then run a lap around the outhouse. Rinse and repeat while dropping 5 reps each circuit until your last circuit is 5 reps per station.
- KB Swing: several size KBs
- Squat Press: 20# slam ball, 25# med ball. Hold the ball, squat down and press it as high as you can throw it.
- Curls: 25# & 30# dumbbells
- Squats: 60# sandbags
- OH Press: 35# dumbbells, golden cmu
- Bent over rows: barbells with 35# on one end
- Lunge: 35# weight plates. Lunge out & back.
MARY:
none
COUNT-OFF & NAME-O-RAMA
I-Beam, Mayberry, Bueller, Junk, Swirlie, Tweet-E, Butters, Abacus, Bartman
CIRCLE OF TRUST/BOM:
Spoke from Matthew 14. The story of Jesus walking on water. Prior to walking on water, Jesus told the disciples to get into a boat and go out on the sea. Later on, while they were on the water a storm came up and they were afraid, then Jesus walked out to the boat and calmed the storm. This mornings point was that the disciples did exactly as Jesus told them to do, yet they still encountered a storm. Life is this way – Jesus told us the Christian life would be difficult. Do not believe the lie that says storms only arise in your life because you are outside of the will of God. Quite the contrary, storms are often the mark of a Christian following God’s commands.
MOLESKIN:
ANNOUNCEMENTS:
Trick or Treat
THE SCENE: Clear & 40
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Cherry Picker x 5
- Mountain Climbers x 20
- LBAC x 10 each direction
- OYO Stretches
THA-THANG:
It’s time to Trick or Treat! QIC had index cards in hand – each card had a Trick exercise and a Treat exercise listed. PAX blindly chose “Trick” or “Treat” and then we did that exercise
- Warm Up Circle – TREAT
- Shock & Awe Burpees. 10 Burpees, 9 Burpees, 8 Burpees….. all the way down to 1 Burpee
- Pee Rocks – TRICK
- Pee Rock Inchworm Merkin. Grab a rock and slide it forward…do a merkin on the rock…then walk your feet up to the rock. Rinse & Repeat the length of the parking spaces and back to the start line.
- Baby Everest – TRICK was chosen but we quickly audibled and did the TREAT
- TRICK: backward bear crawl up the hill x 5. Dumb idea…we could barely do it once….audible…
- TREAT: 7’s on the hill. Thrust Merkins at top – Starjacks at bottom
- Long Island – TREAT
- 3 laps around the island. At each end of the island do increasing reps of burpees: 3,6,9,12,15,18. Time ran out…we didn’t make it past 12.
MARY:
- TREAT
- Captain Thor
- Side Crunch x 10
- Pickle Pounder x 15
COUNT-OFF & NAME-O-RAMA
12 brothers. Tweet-E, Bueller, Wallball, Bluecross, Tonka, Ribbed, Waxjob, Podium, Judge Judy, Mayberry, Tank, Bartman
CIRCLE OF TRUST/BOM:
Is your Christian walk a cruise ship or a war ship? It is so easy to slip into complacency and comfort as a Christian in America. The Bible continually tells us we are at war with the evil one – our lives should reflect this. On a cruise ship the captain is the head entertainer, on a war ship the captain leads us into battle. On a cruise ship the crew is there to meet your needs, on a war ship you are expected to hold up your brothers up and hold them accountable. A cruise ship docks when the war begins, a war ship sails headlong into battle. As men we should all have a warship mentality – Christ promised us this life would be tough if we chose to follow him. I pray that you find your strength in Christ as you put on Gods armor and go headlong into battle each day.
MOLESKIN:
ANNOUNCEMENTS:
3rd anniversary celebration 11/3 & 11/4
Left vs Right
THE SCENE: Just like the perfect date. Not too hot, not too cold. All you need is a light jacket!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Left and right theme today. All excercises have delayed symmetry…
15x Left Straddle Hops IC
15x Right Straddle Hops IC
10x Travoltas (right side)
10x Travoltas (left side)
10x Buddy the Elf (left side)
10x Buddy the Elf (right side)
15x Sundials (left side)
15x Sundials (right side)
THA-THANG:
Mosey up to the Forbidden Parking Lot, line up on the curb…
10x single-leg calf raise
Mosey to other curb
10x calf raise on the other leg
Mosey back
R&R 3x, getting a bit faster each time.
Mosey on up the Matterhorn.
Stop halfway up and BooBoo Bear Crawl (bear crawl with one leg) for 25yd
Switch legs and continue BooBoo Bear Crawl for another 25yd
Mosey to the Pavalon
Perform the following exercises all on one side, run up the hill and back, then repeat with other side
10x Hanging Knee Tucks
15x Merkins – one hand and one foot on the bench
20x Step-ups (same leg)
15x One-sided LBC
10x One-handed Dips
Everyone made it through the list at least 4x (twice on each side)
Mosey back to the cones on the Matterhorn and BooBoo Bear Crawl back down.
Mosey on to the boats for 5x One-Handed 6-Count Body Builders (same as 8-Count but skip the Merkin) with each arm, then head back to the AO
MARY:
15x Side Crunches each side.
15x (or so) 4-ct Freddy Mercury
COUNT-OFF & NAME-O-RAMA
16 HIMs this morning.
CIRCLE OF TRUST/BOM:
This politics season we have left and right duking it out as usual, which was what prompted this Left and Right Q, but as I worked on the details, God brought to mind a totally different left and right context in Matthew 6:
Beware of practicing your righteousness before other people in order to be seen by them, for then you will have no reward from your Father who is in heaven. Thus, when you give to the needy, sound no trumpet before you, as the hypocrites do in the synagogues and in the streets, that they may be praised by others. Truly, I say to you, they have received their reward. But when you give to the needy, do not let your left hand know what your right hand is doing, so that your giving may be in secret. And your Father who sees in secret will reward you.
Two points from the above… The first is the obvious one – Don’t do good stuff for recognition from man. Second is just one word – “When”, not “If”. It should be the default that we are going to help others – Be on the lookout for opportunities to practice “When”.
MOLESKIN:
Lovely concert during the beatdown from trumpet virtuoso Sparky!
ANNOUNCEMENTS:
F3 anniversary 11/3-4 – Sign up for picnic! Service ruck 11/17. Sign up online (links for both on GroupMe)