THE SCENE:
Rainy, Mid 60s
F3 WELCOME & DISCLAIMER
Welcome to F3, I’m Half Caff & I’ll be leading us today in our workout. Welcome Brian our FNG to the workout. I am not a professional, you are here on your own accord. Now the disclaimer is done, be sure to push yourself, work on your form. Don’t worry about being last, I don’t, push yourself, keep good form, finish the reps.
WARM-O-RAMA:
Side Straddle Hops: 13, Rockettes: 12, ‘Merkans OYO: 12, lil bit of this, lil bit of that, whatever we call this, whatever we call that
THA-THANG:
Welcome to the T.O.W.E.R. O.F. P.O.W.E.R.! On each level (even numbered level) we will do an exercise. Twelves reps of each. Then we will mosey to the next level & complete the next exercise.
- T – t-push ups
- O – overhead claps (4count)
- W – double V-ups (V-up w/ a pulse at the apex)
- E – eigh count body builders
- R – reverse lungs
Once at the top we ran into the rain & performed:
- O – over head claps w/ a burpee
- F – flutter kicks (count assist from Drive-Thru)
Mosey out of the rain to then start our descent, adding squats on the odd landings
- P – push-ups
- squats
- O – overhead claps
- double V-ups (by popular demand)
- W – “wurpees” (burpees with a wide push-up)
- squats
- E- edward scissor legs (4count)
- R- reverse cross lungs
Once we’ve completed we went down to the basement with an alternating lung, crab-walk, lung, bear crawl circuit. At the next level down we worked on those abs, 12 count on each:
- ‘Merican Hammers
- Box Cutters (by request) (count assist by Drive-Thru
- Edward Scissor Legs (count assist by Drive-Thru)
- Big Boy Sit Ups (by request)
- Double V-ups
- Flutter Kicks (by request)
Dusting off the abs we had a Burnie Suiside run up the ramp then a Slozey back to the temporary A.O.
Finishing it off with going to the ATM, at a credit union (slower but better customer service) : 15 tempo Shoulder Taps, 10 tempo ‘Merkins, 10 ‘Merkins OYO
MARY:
Drive-Thru & Swanson both assisted with keeping me on track. Thanks dudes!
COUNT-OFF & NAME-O-RAMA
- Swanson
- Magic Mic
- Drive Thru
- Walrus
- Triple A
- G6
- Half Caff
- FNG – Sully
CIRCLE OF TRUST/BOM:
- Been reading screw tape letters
- Mentor demon writing a young demon
- God calls us, further up further in, but he doesn’t do it for us. He shows us how, he equips us, & then steps back, eagerly waiting for us to do walk our own
- Like a father, or coach or mentor
- This is a good thing
- I’ve been in a desert season spiritually, sometimes calling to the Lord, sometimes not. Asking him to carry me, delivery me & other times just content with having to do anything
- but what I am hearing from CS Lewis is that I need to walk on my own, for the Lord has equipped me to do so
- So what is your walking on your own?
- Is it getting in the Word Today?
- Is it stepping up here & leading a workout?
- Is it going back to church?
- Is it getting back to planning date night & pursuing your significant other
- Is it honoring the sabbath?
- Is it joining our 10week challenge to push yourself
- Is it calling up your buddy, to ask for accountability with your internet browsing?
- For me, it’s being in the Word daily, dwelling it for 15minutes, even if I don’t hear anything when I do
MOLESKIN:
“He wants them to learn to walk and must therefore take away His hand; and if only the will to walk is really there He is pleased with their stumbles.”
ANNOUNCEMENTS:
G-6 is bring a lot of high school guys on Tuesday, wants us all to show up & work em hard. Amazon’s brewery opens tomorrow (Friday) Xul Brewery. Encouraged to go. Meet up will TBD. Last day to Early Vote is today.