THE SCENE:
The Big Ball Ruckers just got done, cars started pulling up, the weather was cooked to perfection.
F3 WELCOME & DISCLAIMER
- Welcome to F3: Fitness/Fellowship/Faith
- Name is Steam and I’m honored to be your QIC this Monday morning
- Any FNGs?
- Let’s get a couple things out of the way before we jump in:
- I’m not a professional
- You’re here on your own volition
- I don’t know what injuries you may or may not have so while this is a workout I planned – no one is going to make you do every single rep to perfection so if you need to modify anything we do this morning feel free to do so!
- Here’s the challenge with that – push yourself and the men around you – let’s get to work this morning.
WARM-O-RAMA
( The 1st exercise is________ )
( Ready position: Move! )
( In Cadence: Exercise! )
- SSH: 20 x 4 IC
- Imperial Walker: 15 x 4 IC
- Rockette: 10 x 4 IC
- Merkin: 5 x 4 IC
THA-THANG:
[ Ring of Fire – Inside AO ]
- Assemble battle buddy teams
- As a team:
- 50 Incline Merkins
- 50 Dips
- 50 pole-pulls
- 50 box jumps
- BB1 is executing their exercise while BB2 is taking 2 laps around this ring because we’re 2 days into March
- If you get done: flutter kicks on the bench
(10 count please)
(Mosey to the top of Amphitheater)
[ 11s ]
- Top: chin-ups/pull-ups
- Bottom of your respective side: Squat (1 count)
- Start with 1 chin-up :: 11 calf-raises
- Recover on the stage when you’re done
- PAX executes core work and then picks up the 6 team
(Mosey to Big Ball Stairs)
– PAX bear crawls up 2 flights of stairs and then holds the squat until everyone bear crawling is on top
*1 of the PAX goes down – breathing and conscious, but just some lightheadedness*
Everyone recovers back at the bottom of the stairs.
Q instructs Swanson to lead PAX up stairs again while Q and north provide support for downed PAX member.
Q talks and provides minimalist support while Abort sprints back to cars to get water. Q had a ruck with medical gear & CPR but made the final decision before leaving the car to not bring water in the ruck.
LESSON: You don’t need it until you do. Better to have it and not need it than need it and not have it.
Downed PAX recovers, slowly, drinking water, and the rest of the PAX finish from bear crawl stairs.
Abort and Jenner provide support as Q leads PAX in 1 final bear crawl/merkin charge up the stairs and beyond and back. When they arrive back down where Abort and Jenner and downed PAX member is, the decision is made for one final exercise and to hold the COT here, instead of moseying back to AO, taking into consideration the recovering PAX member (Great suggestion by G-6).
PAX circle it up and execute 20 down/up merkins. Done.
COUNT-OFF & NAME-O-RAM
17 PAX – No FNGs
CIRCLE OF TRUST/BOM:
(1) 2 Timothy 1: 1-7 & (2) 2 Timothy 4: 6-7
(1) You then my child, be strengthened by the grace that is in Christ Jesus, and what you have heard from me in the presence of many witnesses entrust to faithful men, who will be able to teach others also. Share in suffering as a good soldier of Christ Jesus. No soldier gets entangled in civilian pursuits, since his aim is to please the one who enlisted him. An athlete is not crowned unless he competes according to the rules. It is the hard working farmer who ought to have the first share of the crops.
(2) For I am already being poured out as a drink offering, and the time of my departure has come. I have fought the good fight, I have finished the race, I have kept the faith.
My aunt read this to us at the dinner table this past weekend and it made the hairs on the back of my neck step up. It challenged me to ask myself a few thought-provoking questions (TPQs) such as:
- What do I allow myself to get entangled in throughout the week that is preventing my from being who God is calling me to be?
- Who am I aiming to please this week // Who is enlisting me?
- Work? Circumstances? Jesus? Etc Etc Etc…
The run you race as a man is a long one. It’s one that is righteous, but it is one that is long and difficult as well sometimes. I love in 2 Timothy 4:6 that it says “I am already being poured out as a drink offering…” You are being utilized for the Kingdom and for the Lord already, in your home, in your relationships, in your work, in every sphere of influence He has uniquely placed you in. To bring glory to Him – keep running that race, keep fighting that good fight, and keep the faith, even when the race gets dark and heavy, remember to look up and realize the name of the game is one foot in front of the other.
MOLESKIN:
- It’s okay when things don’t go to plan. You must learn to react and adapt swiftly and appropriately, especially when there is potentially a life at stake/a downed PAX member
- You will never be 100% prepared for every single scenario that you might encounter. HOWEVER, it is important to be as prepared as you can. I did not put water in my ruck when I left my car and walked to the AO this morning. It was right there and I left it in my car. And a time came when one of the PAX under my command/responsibility needed it and I didn’t have it on-hand. You don’t need it until you do – and it’s better to have it and not need it than need it and not have it. This was a great example of that this morning.
- This is what High Impact Men do – step up, react, and adapt. Special shout-out to Abort and Jenner and Clark for doing just that this morning.