F3 Q — 11/27/21
AO: Asylum (Saturday)
0700 – 0800
[ The Scene ]
- 40s
- Sunrise at 7:10am
- Cold, but character building
[ Welcome/Disclaimer ]
- Welcome to F3: Fitness, Fellowship, Faith
- My name is Steam and I’ll be your Q this morning!
- A few things before we begin:
- I’m not a professional
- You’re here on your own volition
- If you need to modify anything that we do this morning feel free to do so! But push yourself and the men around you, they deserve it and so do you!
- FNGs?
[ Warm o Rama ]
- SSH — 20×4 IC
- Rockette: 10×4 IC
- SSH: 20×4 IC
- Imperial Walker: 10×4 IC
- SSH: 20×4 IC
- Merkin: 10×4 IC
- SSH: 20×4 IC
- Squat: 10×4 IC
- SSH: 20×4 IC
[ The Thang ]
(Mosey to the playground)
(1) 13s
- Playground: 12 box jumps/step-ups
- Pavilion: 1 incline merkin
- Rinse and Repeat (11+2, 10+3, etc)
- When you’re done — flutter kicks right here in the center
(10 count or so)
(Mosey to The Island)
(2) Island Hopping
- Battle Buddy Up
- 4 stopping points around the island
- (1) Top and Bottom
- Battle Buddy BBS – 10 each
- (2) Sides
- 4 count Merkins — 10 together
- (1) Top and Bottom
- Rinse and repeat for a total of 2x around the island
- When your BB team gets done, pickup with another BB team as they finish
(10 count or so)
(Mosey to The 3 Strands)
(3) The 3 Strands
- Break into teams of 2 or 3
- Each of the 3 strands has a start (L) and finish (R) point (where the trail starts and where the trail ends)
- Each team will do all 3 of the strands, 1 at a time.
- When you’re done with 1 strand, execute 1 burpee before moving on to the next one
- Strand 1 (Grassy)
- Start: 25 Carolina Dry Docks (1ct)
- Finish: 25 merkins
- Strand 2 (Mulchy)
- Start: 25 LBCs (1ct)
- Finish: 25: Reverse crunches (1ct)
- Strand 3 (Woodsy)
- Start: 25 Squats (1ct)
- Finish: 25 Iron Mikes (1ct)
(Mosey to the AO lot)
[ Mary ]
(4) ATM Withdrawal + Deposit
- We’re doing a regular ATM — CASH OUT
- 15×4 shoulder taps
- 10×4 slow merkins
- 10 fast merkins
SWS (Stretching With Steam)
- Light stretching infused with motivational insights, with Steam
[ COT ]
- # off — 15
- Name o Rama
- FNGs
- BOM
“Training For Battle & Maintaining Defense Systems”
“Blessed be the Lord, my rock, who trains my hands for war, and my fingers for battle; he is my steadfast love and my fortress, my stronghold and my deliverer, my shield and he in whom I take refuge, who subdues peoples under me.”
- Psalm 144:1-2 ESV
“Though one may be overpowered, two can defend themselves. A chord of three strands is not easily broken.”
- Ecclesiastes 4:12
“We ought not to receive so great a boon as strength to resist evil, to defend truth, and to conquer error, without knowing who gave it to us, and rendering to him the glory of it. Not only does Jehovah give strength to his saints, but he is their strength. The strength is made theirs because God is theirs. God is full of power, and he becomes the power of those who trust him. In him our great strength lieth, and to him be blessings more than we are able to utter. It may be read, “My Rock;” but this hardly so well consorts with the following words: “Which teacheth my hands to war, and my fingers to fight.” The word rock is the Hebrew way of expressing strength: the grand old language is full of such suggestive symbols. The Psalmist in the second part of the verse sets forth the Lord as teacher in the arts of war.
If we have strength we are not much the better unless we have skill also. Untrained force is often an injury to the man who possesses it, and it even becomes a danger to those who are round about him; and therefore the Psalmist blesses the Lord as much for teaching as for strength.
Let us also bless Jehovah if he has in anything made us efficient. The tuition mentioned was very practical, it was not so much of the brain as of the hands and fingers; for these were the members most needful for conflict. Men with little scholastic education should be grateful for deftness and skill in their handicrafts.
To a fighting man the education of the hands is of far more value than mere book learning could ever be; he who has to use a sling or a bow needs suitable training, quite as much as a scientific man or a classical professor.
Men are too apt to fancy that an artisan’s efficiency is to be ascribed to himself; but this is a popular fallacy. A clergyman may be supposed to be taught of God, but people do not allow this to be true of weavers or workers in brass; yet these callings are specially mentioned in the Bible as having been taught to holy women and earnest men when the tabernacle was set up at the first. All wisdom and skill are from the Lord, and for them he deserves to be gratefully extolled.
This teaching extends to the smallest members of our frame; the Lord teaches fingers as well as hands; indeed, it sometimes happens that if the finger is not well trained the whole hand is incapable.”
- Charles Spurgeon
“Such strange creatures are human beings, that if a number of them are kept in peaceful association under the leadership of any one of the Lord’s servants, he is bound to bless God every day for the wonderful fact. The victories of peace are as much worthy of joyful gratitude as the victories of war. Leaders in the Christian church cannot maintain their position except as the Lord preserves to them the mighty influence which ensures obedience and evokes enthusiastic loyalty. For every particle of influence for good which we may possess let us magnify the name of the Lord.”
- Charles Spurgeon