Mosey to school – for sake of wet feet we used parking lot.
Nur to light pole 1- 15 squats
Lt dan back –
Nur to light pole 1 – 15 squats
Side shuffle to pole 2 – 20 flutter kicks
Side shuffle back to pole 1 , Lt dan back
Nur to pole 1 – 15 squats
Side shuffle to pole 2 – 20 flutter kicks
Sprint to pole 3 – 25 ssh
Sprint back to pole 2 ,Side shuffle to pole 1 Lt dan to start.
Nur to 1st- 15 squats
Side shuffle to 2nd -20 flutter kicks
Sprint to pole 3- 25 SSH
Karaoke to pole 4- 30 merkins
Karaoke to 3rd. Sprint to 2nd, Side shuffle to 1st , It dan to start.
Mosey to library –
Toy soldier set
American Hammers- 25
Pax choice ab – 4 count Freddy
Wosey during 3rd F – Setting goals vs resolutionsSet the goal. Layout a plan. Forget the goal and Work the plan.You need Mentor and a coachOften there’s a difference. Know the difference but seek both.
Warm up 20 Seal jacks 15 Cherry picker 20 Shoulder taps 15 Windmill 10 Imperial walker 20 Ssh
The Coupon SLED
1 HIM pushes sled back and forth across parking lot as rest of pax AMRAP following exercises:
Tire flip Coupon curl Coupon over head press Mexican jumping bean Blockey Coupon carry Ball slam Coupon merkin
For 2 rounds
3rd F Read the 2nd devotion out of True Competitor. We do the training; God does the changing. It talked about how athletes spend 95% of their time practicing and 5% competing. They have a plan on how to succeed. We need to look at our spiritual life the same way. Most of us spend 99% on life and 1% on spiritual training. We need to give the same amount of discipline to our spiritual training as we do to our physical training.
His divine power has granted to us all things that pertain to life and godliness, through the knowledge of him who called us to his own glory and excellence, by which he has granted to us his precious and very great promises, so that through them you may become partakers of the divine nature, having escaped from the corruption that is in the world because of sinful desire. 2 Peter 1:3-4 ESV
For they disciplined us for a short time as it seemed best to them, but he disciplines us for our good, that we may share his holiness. For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it. Therefore lift your drooping hands and strengthen your weak knees, Hebrews 12:10-12 ESV
Therefore, my beloved, as you have always obeyed, so now, not only as in my presence but much more in my absence, work out your own salvation with fear and trembling, for it is God who works in you, both to will and to work for his good pleasure. Do all things without grumbling or disputing, Philippians 2:12-14 ESV
Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things. Philippians 4:8 ESV
All Scripture is breathed out by God and profitable for teaching, for reproof, for correction, and for training in righteousness, that the man of God may be complete, equipped for every good work. 2 Timothy 3:16-17 ESV
Semi suicides Side step, nur, mosey, jailbreak, bear crawl, and Lt. Danger
toy soldier set 30 lbcs 20 k2e per side 15 big boys
Eight PAX broke the Fartsack chains and set off to the CHOP AO to start the workout week on a HIM note. Shout out to our peeps with the sleeps…you’re keeping us below the double-digits. Let’s get back to the discipline of posting regularly–we’re counting on you! (As PAX were getting ready for the workout by stretching and chatting, mention was made concerning the great quality of the 2nd F Christmas Party on Friday night. Someone mentioned that “we should do more of this!” YHC couldn’t agree more. Let’s make that happen.)
YHC had all kinds of plans for a board-game style of workout, but time and tyranny (the tyranny of the urgent) tied him up multiple times on Workout Eve. (“Board Game” is gonna have to wait for a later date.) No complaints on the tie ups, just some crises to help people through, added to a prior scheduled meeting. With that, YHC went in another direction with what turned out to be a Weinke-less workout. To the best of YHC’s recollection here’s how the whole thing went down:
WARM-O-RAMA:
SSH – 18 IC
Plank – 10 Count
Seal Jacks – 18 IC
Low Plank – 10 Count
IW – 18 IC
Mosey long(er) way to HOB via Union & Clifton Streets. Upon arrival at H.O. Brittingham Elementary, YHC shared the following the 3rd F Message:
The 3rd Word: Gather ten pennies sometime, shake them up in your hand, and pour them out in front of you. See if all ten come up “heads”. It’s not likely, so you’ll have to try again…and again…and…How many tries would you guess it would take to see ten Lincoln heads in front of you? I’m sharing this with you because I want to point out the validity of the Bible. Fulfilled prophecy verifies the fact that Jesus is the Christ, the Son of God. Looking at prophecies which preceded Jesus by hundreds of years and seeing how He fulfilled them in every detail reveals the authenticity of His claims. It’s Christmas, so that’s what I want to focus on this morning:
PROPHECY: Micah 5:2 “But you, Bethlehem, though you are small among the clans if Judah, out of you will come one who will be ruler over Israel, whose origins are from old, from ancient times.” (That was written in 700 BC)
FULFILLMENT: Its fulfillment was recorded in Matthew 2:1 “Jesus was born in Bethlehem in Judea.”
PROPHECY: Isaiah 7:14 “The virgin will be with child and will give birth to a son, and will call him Immanuel.” (That too was written in 700 BC)
FULFILLMENT: and it was fulfilled by Jesus, as recorded Matthew 1:18 “His mother Mary was pledged to be married to Joseph, but before they came together, she was found to be with child through the Holy Spirit.”
There’s a much longer list than that which dates many more prophecies to 500, 900, and 1000 years BC! I shared only those two because I want you to think about them this Christmas. But here’s my point, John 3:13 says, “And no one has ascended into heaven, but He who descended from heaven, even the Son of man.”
Still wondering about those pennies and how many times you’d have to toss them to get all heads? On average, a person will have to pour out those coins more than a thousand times before he can expect to produce all “heads” even once! (That’s 1000 to 1!)
Think of ten pennies as ten prophecies concerning the promised Christ. Would you consider it coincidence…or convincing proof…if any one individual fulfilled all ten? How about if there were 20? Or what about 50?Here’s the amazing news: During His earthly life, Jesus Christ fulfilled more than 300 specific OT prophecies concerning Messiah! John’s gospel begins by telling us this: “In the beginning was the Word, and the Word was with God, and the Word was God…and the Word put on flesh and dwelt among us….” That’s the most concise summary of how God became a man to save us. It’s called the incarnation; it’s what we celebrate at Christmas! It was news first shared by an angel to some shepherds (i.e. regular guys) on a hillside outside Bethlehem. They rejoiced in the good news, went and proved its validity, and then went about sharing the good news of a great joy that a Savior was born for you! And HIM are regular guys who take this truth, prove it for themselves, and then pass it on to their families…and friends (because it’s news that changes them forever!). Or, you could say (because it’s more catchy) that HIM are wise men who still seek Him!
(Penny Illustration adapted from Christian Businessman’s Publication Finding the Way p. 8, 10)
The Thang:
PAX paired up on the sidewalk along the HOB entrance retention pond where YHC introduced Burpback Mountain:
Partner 1 did Burpees while partner 2 mosey’d to the bottom, then Nur’d back to the top of the hill on the side of the retention pond, then switched. Partners did the rinse and repeat until 100 Burpees were completed.
YHC was tempted to go to the “Wall alley” on the back side of the school, but time prohibited an extended leg beatdown there. Next time.
Mosey return to the AO.
Bearcrawl/Merkin Ring of Fire – PAX circled up, took turns Bearcrawling around the outside of the circle until each had a turn; PAX in the circle did Plank, Merkins, HR Merkins, etc.
5 Minutes of Mary
COT
Announcements: Christmas Services at Crossroads Community Church(see Fireplex). Christmas Services at Grace Church (CHOP AO, see Chappie). Bring Diapers, baby wipes, baby vitamins for the homeless mother & child mentioned by Waterfall. NOTE: It’s the most wonderful time of the year to EH those Sadclowns. Hit ’em up and get ’em out while their making resolutions. Let’s pursue our F3 mission to plant, grow, and serve…
Prayers: Friend of Chairman’s who was revived after being found OD’d in a ditch last Friday. Homeless mother and child, etc.
BOM
Truly appreciate this group of men! As always, YHC was honored to be able to Q it up and lead the PAX for the first workout of the week. Awesome to be able to tap into a relatively untapped area that’s part of this AO — the new HOB. It was indeed a Burpday! BUT was it really happy? That’s the question!
Burp & Merk – Burpee with ascending merkins up to 10
Mosey approx. .54 miles to new H.O.B. Elementary flag pole
The Thang
B.O.M.B.S. – 50 Burpees, 100 Overhead Claps, 150 Merkins, 200 Big Boy Sit-ups, 250 Squats. PAX partnered up and worked on exercises while partner ran the circuit around the front parking lot approximately .22 miles switching off after each lap. Each PAX completed half of the listed exercises.
Mosey back .43 miles by a revised route to the AO. All HIM completed just short of a mile for the mosey to and from the school as well as an additional mile running around the parking lot for their portion of the beat down.
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Prayers were offered for multiple needs within the attending PAX, but please keep all our HIM in your thoughts and prayers.
F3 Message
Q shared a blast from the past regarding watching the Peanuts Christmas Classic as a kid and how they handled the message of what Christmas is really about as told through the animated character Linus. This information was found and utilized in this back-blast from a post by Gregg on December 9, 2008 on the Archive Attic in the Gazette in Cedar Rapids
“During the making of the animated Christmas classic A Charlie Brown Christmas, Peanuts creator Charles Schulz had a meeting with Lee Mendelson, the show’s producer, and Bill Melendez, its lead animator. The discussion concerned Schulz’s insistence about including a New Testament scripture reading of the Christmas story from the Bible.The scripture reading was to be spoken by Peanuts character Linus Van Pelt in response to Charlie Brown’s lament, “Isn’t there anyone who knows what Christmas is all about?” Mendelson and Melendez both voiced their concern about the reading, with Melendez telling Schulz, “It’s very dangerous for us to start talking about religion now.” Schulz answered him by saying, “Bill, if we don’t,who will?” In the end, the scripture reading was retained, and the CBS special was the second-most watched show of the week when it debuted on December 9,1965.”
Linus’ King James version scripture reading from Luke 2: 8-14, read:
“And there were in the same country shepherds abiding in the field, keeping watch over their flock by night. And,lo, the angel of the Lord came upon them, and the glory of the Lord shone roundabout them: and they were sore afraid. And the angel said unto them, Fear not:for, behold, I bring you good tidings of great joy, which shall be to all people. For unto you is born this day in the city of David a Saviour, which is Christ the Lord. And this [shall be] a sign unto you; Ye shall find the babe wrapped in swaddling clothes, lying in a manger. And suddenly there was with the angel a multitude of the heavenly host praising God, and saying, Glory to God in the highest, and on earth peace, good will toward men.
“That’s what Christmas is all about,Charlie Brown.”
Mosey back to AO to visit the wall wall sit with 20 overhead claps, balls to the wall for 10 count by leatherman another wall sit with 20 overhead laps
C2C (corner to corner) sprint in between telephone poles and plank until 6 is in to food lion parking lot for beatdown.
8 pax divide into 2 lines of 4. first guy does a crawl exercise about 20 yards then does 10 hand release merkins then does another crawl exercise back. while second guy does calf raises. while third guy does squats. while fourth guy does SSH. 1st crawl exercise was lt. dan there and jump squat back. 2nd was bear crawl there and crawl bear back. third was dragon crawl there and inch worm back.
3rd F on Planning. Make sure we plan our lives to live out God’s plan and to fulfill ultimately His purpose and good works and not for our own selfish plans. Make sure you use God’s word for counsel and the wisdom from others who have achieved success in what you are looking to accomplish to help you reach your goals.
12 tricep extension push ups. 25 mule kicks. 50 big boys, all OYO. Mosey home back to AO for COT.
Bolt 45’s – 15 squats full up to half way down, 15 squats half way down to full down, & 15 squats full motion. All completed IC as a 4 count.
Mosey approx. ½ mile to “Oh Hill No” amidst “joyful” grunts and groans of anticipation from all HIM…J…
The Thang
Lovingly dubbed “Leftovers” as the routine refers to the completion of a previous Q that was stopped short due to time, high temperatures and humidity.
The Sheldon Cooper was completed utilizing the hill. Each PAX Completed 10 Burpees, 10 Squats, 10 Merkins & 10 Big Boys. Nur up the hill and mosey down to complete 9 Burpees, 9 Squats, 9 Merkins, & 9 Big Boys. Descending until reaching a set of 5 of the exercises. Some PAX worked ahead and completed down to the round of 1 in the designated time. When the 6 was in at the set of 5, we took a break for the F3 Message.
Mosey back ½ mile to the AO.
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Prayers were offered for multiple needs within the attending PAX, but please keep all our HIM in your thoughts and prayers.
F3 Message – 11/27/18
Q shared a message from Crosswalk.com that spoke to being thankful and grateful for what God has provided and how we should all have a heart of thanksgiving. The message was written by Debbie McDaniel who is a writer, pastor’s wife, mom to three amazing kids (and a lot of pets).
Excerpts from the post by Debbie McDaniel:
“We have so much to be grateful for in this life. Each and every day. But reality is that sometimes constant life demands, struggles, and worries give more room to defeat than to a heart of thanks. Or we forget, in the midst of busyness and pressures, just to pause and give thanks, for all that God has done, and continues to do in our lives. Sometimes it really is a sacrifice to offer praise and thanks. We may not feel like it. We’re struggling. We’re weary. Or maybe, we feel like He let us down. We think God seems distant, like he’s far away, or doesn’t really care about what’s troubling us. Painful life blows and losses might have recently sent us spiraling. But here’s what can make a lasting difference. We have a choice, every day, to give him thanks. And with a heart of thanksgiving, we realize that no matter what we face, God doesn’t just work to change our situations and help us through our problems. He does more. He changes our hearts. His power, through hearts of gratitude and focused minds on Him, releases the grip our struggles have over us. We’re strengthened by His peace, refueled by His joy. God’s Word is filled with many reminders of how powerful and vital a thankful heart can be in this world.”
The Power of a Grateful Heart, 7 Things It Can Do:
-“It gets our eyes off ourselves, and helps us to focus back on God”.
– “It reminds us we’re not in control, but that we serve a Mighty God who is. It keeps us in a place of humility and dependency on Him, as we recognize how much we need Him.”
– “It helps us to recognize we have so much to be thankful for, even all of the little things, which often we may forget to thank Him for…but they really are the biggest, most important things in this life. It takes our attention off of our problems and helps us instead to reflect on, to remember, the goodness of His many blessings.”
-“It reminds us that God is the Giver of all good gifts. We were never intended to be fully self-sufficient in this life. A grateful heart reminds us that ultimately God is our Provider, that all blessings and gifts are graciously given to us by His hand”.
– “A heart of gratitude leaves no room for complaining. For it is impossible to be truly thankful and filled with negativity and ungratefulness at the same time.”
– “It makes the enemy flee. The forces of darkness can’t stand to be around hearts that give thanks and honor to God. Our praise and thanksgiving will make them flee.”
– “It opens up the door for continued blessings. It invites His presence. Our spirits are refreshed and renewed in Him. God loves to give good gifts to His children. He delights in our thankfulness and pours out His Spirit and favor over those who give honor and gratitude to Him.”
“O Come, let us sing for joy to the Lord; Let us shout joyfully to the rock of our salvation. Let us come into his presence with thanksgiving; let us make a joyful noise to him with songs of praise! For the Lord is a great God, and a great King above all gods.” Ps. 95:1-3
“Enter his gates with thanksgiving, and his courts with praise! Give thanks to him; bless his name! For the Lord is good; his steadfast love endures forever, and his faithfulness to all generations.” Ps. 100:4-5
“Give thanks to the Lord for he is good, his love endures forever.” Ps. 118:29
Warm up 20 Seal jacks 15 Cherry picker 20 SSH 15 Windmill 10 Imperial walker
The Semi “colon”
Mosey 1 block north from circle, 1 block east, and 2 blocks south to Domino’s.
Wall sit – 10 count Bttw merkin
10 count from each HIM for 2 rounds, total of 8 bttw merkins
Mosey to firehouse
Plank – 10 count Merkin
10 count from each HIM for 2 rounds, total of 8 merkins
Mosey to school parking lot
3rd F
Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, casting all your anxieties on him, because he cares for you. Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour. Resist him, firm in your faith, knowing that the same kinds of suffering are being experienced by your brotherhood throughout the world. And after you have suffered a little while, the God of all grace, who has called you to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish you. 1 Peter 5:6-10 ESV A good affirmation that you are not alone in your struggles. There is season for everything. God will restore, confirm, strengthen, and establish you.
SEMI’S “Suicides” consisted of nurs, jailbreaks, bear crawls, side steps, woseys, moseys, and LT. Dangers (Thanks Chattahoochee) back and forth across width of parking lot.
Mosey to old napa store
5 burpees mosey around building, 5 merkins mosey around building, 5 squats mosey around building for 2 rounds.
Wosey to 1 block from AO, then jailbreak the rest of way in.
toy soldier set 30 lbcs 20 k2e per side 15 big boys Mosey around circle for 2 rounds
Finish with AYG high and low plank switched at Q’s call.
4 HIM beat the fartsack on this beautiful brisk 30 degree morning to burn of some calories so they can prepare to partake in a big meal with family and friends later today.
Warm-up
15 SSH, 15 Seal Jack’s, 15 Cherry Pickers, 15 Windmills, 15 big arm circles forward, 15 Backwards
The Thang-
The Burpee mile- Mosey to HOB 15 Burpees, Mosey to the old Norma’s for 15 more Burpees, Mosey up to top of the Hill you got it 15 more Burpees, Mosey to Milton elementary for 15 more burpees where we to a very short break for a 3rd of to touch on the 1st Thanksgiving. Then had to workout the Abs a little before heading back to the AO.
30 flutter kicks IC
30 American Hammers
30 LBCs
Mosey back to the AO into a stiff headwind going back up Mulberry street. Upon arrival at the AO with 5 minutes left the number 48 did not sit well with me so we hit another 12 burpees for a total of 60 burpees and somewhere in the neighborhood of a 2 mile mosey plus abs
