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
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- 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
- 10 for 10 + 4 Corners + Pyramid 10 for 10
[ 10 for 10 ]
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- 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 ]
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- 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 ]
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- 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)
- Every light = # of reps that the light is + the previous light’s exercises and reps
- Going back up the same way we came down except:
( Both teams get 30 seconds to breathe and recover —> switch missions/workout locations)
- Ping Pong + Fab 5 Crosswalk
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- Parking lot just to the left of the Saturday Morning AO parking lot
[ Ping Pong ]
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- 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.
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- “….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