All i/c 20 Seal jacks 20 Plank jacks Mosey around circle 20 Mountain man pooper 20 Cherry picker side shuffle around circle, switching halfway 20 SSH 20 Seal waves Nur around circle 20 Imperial walkers 20 mountain climbers
The Thang
Mosey up Bradford street to park past church on left. Each pair will play Frisbee golf through park and down Edward street to other field by other church doing an exercise as many times it takes to get to the hole. Hole #1 Burpees Hole #2 Lbcs – 40 extra at end of hole Hole #3 Lunge between shots Hole #4 Squats x 5 Hole #5 – throwing with non-dominit arm E2ks (per knee) x 5 Hole #6 Sshs x 5 Hole #7 Merkins x 5
3RD F
Wavewalker song lyrics (abbreviated)
How’s it so simple? Faith like a child I give you an inch and you take me a mile I feel the wind rush and the thunder roll And two feet on the water, only one way to go, yeah
I don’t gotta be afraid no more ‘Cause I know You’ll walk me through the storm I’m more than just a talker
I’m a wavewalker I’m dancing on water When the devil tried to shake me, I just pray harder Even in my darkest hour Got Holy Ghost power When I keep my eyes upon You, Jesus I’m a wavewalker (wavewalker)
I walk over my fears, over my doubt The supernatural, it feels so natural now
I don’t gotta be afraid no more ‘Cause I know You’ll walk me through the storm I’m more than just a talker I’m a wavewalker
This song made me think of Peter walking on the water to Jesus. How we need to keep our eyes on Him at all times.
All i/c 20 Seal jacks 20 Plank jacks 20 Mountain man pooper 20 Cherry picker Capri lap – side shuffle across parking lot, nur, side shuffle, and mosey 20 SSH 20 Seal waves 20 Imperial walkers 21 Crab flippers
The Thang
Break up into teams
Frisbee golf to old HOB entrance doing as many burpees has strokes to holes. Mosey to playground in back
15 swerkins 25 step ups per leg 20 hanging knee lifts 15 urkins 20 derkins X 2
The next day Moses sat to judge the people, and the people stood around Moses from morning till evening. When Moses’ father-in-law saw all that he was doing for the people, he said, “What is this that you are doing for the people? Why do you sit alone, and all the people stand around you from morning till evening?” And Moses said to his father-in-law, “Because the people come to me to inquire of God; when they have a dispute, they come to me and I decide between one person and another, and I make them know the statutes of God and his laws.” Moses’ father-in-law said to him, “What you are doing is not good. You and the people with you will certainly wear yourselves out, for the thing is too heavy for you. You are not able to do it alone. Now obey my voice; I will give you advice, and God be with you! You shall represent the people before God and bring their cases to God, and you shall warn them about the statutes and the laws, and make them know the way in which they must walk and what they must do. Moreover, look for able men from all the people, men who fear God, who are trustworthy and hate a bribe, and place such men over the people as chiefs of thousands, of hundreds, of fifties, and of tens. And let them judge the people at all times. Every great matter they shall bring to you, but any small matter they shall decide themselves. So it will be easier for you, and they will bear the burden with you. If you do this, God will direct you, you will be able to endure, and all this people also will go to their place in peace.”
We need to listen to wise counsel. Look for other HIM to pull up into leadership roles. We as men want to do everything on our own. We can’t. We need to ask for help or delegate so we can prosper.
Mosey to armory
10 ranger merkins, mosey up steps and back
10 diamond merkins, mosey up steps and back
20 wide arm merkins, mosey up steps and back
20 merkins, mosey up steps and back
Mosey back to AO
20 gas pumpers
20 split squats, per leg
20 derkins
Mosey around circle
Toy soldier set
50 lbc
30 e2k
20 big boys
20 squats
20 erkins
Side shuffle around circle switching halfway
10 burpees
Round of Mary; American hammers, flutter kicks, 4 count Freddie, mountain climbers, scissor kicks
Number Rama
Name Rama
COT
9 HIM showed today: Semi, Quarto, Swabby, Waler, Chappie, Toy Soldier, Cowbell, Doubtfire, Fireplex
10 HIM got better, faster, stronger and a little fatter (thanks to YHC’s Coffeeteria, complements of Dunkin. Hey, the coffee was good!). No worries, PAX got fatter in fellowship too! Bonus: The impromptu car show was cool! Big welcome to FNG’s Timmy Rogers (n.k.a. F3 Biddie) and Luke Maloney (n.k.a. F3 Bolt). Among 16 PAX on our Q list YHC was super excited to be able to Q 2x in less than a week. Here’s the break down from a very muggy Saturday morning:
WARM-O-RAMA
• SSH – 18 IC
• Sealjacks – 30 IC
• Crabflippers – 18 IC
• High knees (in place) – 18 IC
• Compass Squats – Jump Squat & turn N, E, S, W (1 rotation = 1 rep) – 10 OYO (a new crowd-pleaser for sure, based on the mumble chatter
• MNC – 10 IC
PATRIOT RUN to North Bedford Street Park
THE THANG – Blackjack 21’s – Merkins/Reverse LBC’s
• “Hit me!” option from the F3 Workout Deck – 5x deal/per PAX
(21/Blackjack = a pass)
(Other draws = #of exercise on the cards)
(Sandbags = 4 sandbags/10 PAX. Never pass 1 by, carry to middle or end)
Keep track of your rounds. YHC was able to get to 9 Merkins/12 Reverse LBC’s/Gas Pumpers before time ran out
PATRIOT RUN – Return to AO
3rdF shared about mid-workout:
SUA SPONTE LEADERSHIP YHC first heard of Sua Sponte leadership years ago from an illustration shared by Greg Laurie, making the point that Christ himself was a Sua Sponte leader.
Many, following the movie The Passion of the Christ, were claiming the film was anti-semetic. People were pointing fingers faulting the Jews, the Greeks and Romans, and everyone but themselves for the death of Christ. Fact is, he died for each of us as sinners and I’ve heard people say that if you were the only person who needed saved, Christ still would’ve died for you. In fact, 1 Timothy 2:4 says, “God…desires all people to be saved and to come to a knowledge of the truth.”
He died in our place on the cross. He was arrested, beaten, tried and killed ALL FOR US and FOR ALL OF US. In reality, it was all my fault that he died! But as we bear the guilt or lay the blame on others (It was the Jews! It was the Romans! It was the Greeks!) the sinless Savior Himself was practicing Sua Sponte leadership, as He stated in John 10:18 – “No one takes it [my life] from me, but I lay it down of my own accord. I have authority to lay it down and authority to take it up again. This command I received from the Father.”
He chose to die for you and for me…of His own accord!
The book, QSource, by one of F3’s founders, Dredd, says, “Sua sponte is Latin for of his own accord. [A man] acts Sua sponte when…he takes the initiative to act on his own accord. Sua sponte is also the motto of the U.S. Army’s 75th Ranger Reg. It is a recognition that to become a Ranger a man must be a triple volunteer: first the Army, then Airborne School and finally the Ranger Regiment. Rangers aren’t drafted, they must make the choice themselves–3x! The Rangers are elite because every man there is taught to be a Leader and every leader is directed to take the initiative to do what is necessary to accomplish the unit’s mission. (I.e. “I got this!”)
In F3, a Sua sponte leader is a man who has been freed to Lead. He is a Leader who exercises Individual Initiative (I2) by taking action in furtherance of his group’s articulated purpose WITHOUT SPECIFIC INSTRUCTIONS. He initiates movement toward advantage for his group in the absence of explicit authority because he is the rare man who will Lead with or without another Leader to direct him. He is That Somebody.
F3 could not function without HIMs willing to be That Somebody.”
F3 is an organization that was created in order to invigorate male community leadership. THAT is our mission. Carrying out that mission, whether it be communication, Site-Q’ing, organizing a 2ndF or 3rdF outreach opportunity, just plain old Q’ing, keeping each other accountable, stepping up to take someone’s place to Q, planting, growing, serving, etc., means each of us must be That Somebody, it means we must practice Sua sponte leadership…just like the Rangers, like many others before us, like Jesus Christ himself! (Quotes adapted from: Qsource, 189)
Tools of the Trade
A shameless plug for the tools of the trade in the above pic: Both are available at F3nation.com where you can click on the Gear button to pick up your own.
BOM/COT:
Announcements: Q schedule is out and includes a leadership Pow-Wow scheduled for Wednesday evening 9/2 @ 6:30 pm. Summit volunteered to host, details TBA. All invited!
Naming of FNG’s: Welcome again to Bolt & Biddie
Prayer: Prayer offered for a few PAX’s marriages. For Brineball, having a doc look at a nerve issue. For Chattahoochee. And a few others which slip YHC’s mind as of this writing, but they never slip God’s mind.
Lawn Chair Coffeeteria: YHC invited all PAX to stick around the circle after the COT for coffee/munchkins. Good times. Camaraderie.
