20 seal jacks i/c 15 seal waves i/c 15 Michael Phelps i/c 15 mountain man pooper i/c
The Thang Mosey to Woodstock’s coupons Mosey to Allen school with coupons
Break up into 3 groups
15 swerkins 15 sprawl and curl 30 press jacks
3rd F
Exodus 3:1-4 ESV [1] Now Moses was keeping the flock of his father-in-law, Jethro, the priest of Midian, and he led his flock to the west side of the wilderness and came to Horeb, the mountain of God. [2] And the angel of the Lord appeared to him in a flame of fire out of the midst of a bush. He looked, and behold, the bush was burning, yet it was not consumed. [3] And Moses said, “I will turn aside to see this great sight, why the bush is not burned.” [4] When the Lord saw that he turned aside to see, God called to him out of the bush, “Moses, Moses!” And he said, “Here I am.”
https://bible.com/bible/59/exo.3.1-4.ESV
20 swerkins 15 merkin coupon row 10 screaming lunges per leg
Stack coupons along building Grab a bottle of water
Chappie run back to AO Those that completed the run with water, reward of 10 burpees
20 seal jacks i/c 20 seal waves i/c 20 plank jacks i/c Side shuffle around circle, switch facing direction halfway 10 hip circles each direction oyo 15 Michael Phelps i/c 15 mountain man pooper i/c Toy Soldier halfway around circle, lt dan the other half
The Thang
Patriot run to Ruxpin’s distillery by the way by the railroad tracks
15 hanging knees raises oyo
Mosey to field by church
Ultimate frisbee – 2 teams of 5 Turn overs – 5 merkins. Total – a lot! Touch downs – 5 burpees. Total – 30, 35
3rd F
WHY DOGS LIVE LESS THAN HUMAN
Here’s the surprising answer of a 6 year old child.
Being a veterinarian, I had been called to examine a ten-year-old Irish Wolfhound named Belker. The dog’s owners, Ron, his wife Lisa, and their little boy Shane, were all very attached to Belker, and they were hoping for a miracle.
I examined Belker and found he was dying of cancer. I told the family we couldn’t do anything for Belker, and offered to perform the euthanasia procedure for the old dog in their home.
As we made arrangements, Ron and Lisa told me they thought it would be good for six-year-old Shane to observe the procedure. They felt as though Shane might learn something from the experience.
The next day, I felt the familiar catch in my throat as Belker‘s family surrounded him. Shane seemed so calm, petting the old dog for the last time, that I wondered if he understood what was going on. Within a few minutes, Belker slipped peacefully away.
The little boy seemed to accept Belker’s transition without any difficulty or confusion. We sat together for a while after Belker’s Death, wondering aloud about the sad fact that dogs’ lives are shorter than human lives. Shane, who had been listening quietly, piped up, ”I know why.”
Startled, we all turned to him. What came out of his mouth next stunned me. I’d never heard a more comforting explanation. It has changed the way I try and live.
He said, ”People are born so that they can learn how to live a good life — like loving everybody all the time and being nice, right?” The six-year-old continued,
”Well, dogs already know how to do that, so they don’t have to stay for as long as we do.”
Live simply. Love generously. Care deeply. Speak kindly.
Remember, if a dog was the teacher you would learn things like:
• When your loved ones come home, always run to greet them. • Never pass up the opportunity to go for a joyride. • Allow the experience of fresh air and the wind in your face to be pure Ecstasy. • Take naps. • Stretch before rising. • Run, romp, and play daily. • Thrive on attention and let people touch you. • Avoid biting when a simple growl will do. • On warm days, stop to lie on your back on the grass. • On hot days, drink lots of water and lie under a shady tree. • When you’re happy, dance around and wag your entire body. • Delight in the simple joy of a long walk. • Be faithful. • Never pretend to be something you’re not. • If what you want lies buried, dig until you find it. • When someone is having a bad day, be silent, sit close by, and nuzzle them gently.
That’s the secret of happiness that we can learn from a good dog.
Grab a block and run around Strawberry alley back to the CHOP parking lot. Pax will complete 20 Merkins each side with one hand on the block. Pax will utilize the block and the curb to complete 20 abyss merkins. Pax will complete a Lt Dan for approx. 50 yards up the hill toward Strawberry Alley utilizing the block before moseying around the block back to the CHOP parking lot for 20 American Hammers double count with the blocks followed by 20 Big Boy Sit-ups with the blocks. Leaving that pain station each Pax will complete a 50 yard murder bunny up the hill toward the Strawberry Alley corner with the block before moseying around the block back to the CHOP parking lot. A break was taken for the F3 Message. All Pax will mosey up the hill to Mill Street stopping at the corner to complete a Bolt 45 set with the block in cadence. Pax will continue the Mosey around the block from Mill Street back to CHOP parking lot where each Pax will complete 10 Alabama Ass Kickers and 10 Blockees.
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Please keep all our HIM in your thoughts and prayers.
When our son was playing high school football, he looked like the tattooed man at the circus, with bruises all over his body. He always dreamed of playing football. And he had his dream, but he paid a price. As soon as practices started in August, the coaches had those players running ’til they almost dropped, and hitting, and tackling, and straining, and sweating. Some guys quit because it was just too much. Finally, the season began – and his team started winning – a lot. I remember one incredibly rowdy victory celebration on the bus home after they had managed this 20-0 shutout. He had weighed the pain of playing against the pleasure. What he concluded may help you weigh yours.
I’m Ron Hutchcraft and I want to have A Word With You today about “The Payoff For The Pain.”
Our word for today from the Word of God comes from Romans 8:17-18 – written by a man with plenty of bruises for taking his stand. But when he weighs the pain of his commitment against the pleasure of the payoff, there’s no comparison. Paul say, “We are God’s children. Now if we are children, then we are heirs – heirs of God and co-heirs with Christ, if indeed we share in His sufferings in order that we may also share in His glory. I consider that our present sufferings are not worth comparing with the glory that will be revealed in us.”
Now that was the conclusion of spiritual warrior Paul. Now here’s what our football player concluded when he weighed the pain against the payoff. He told me, “Dad, the feeling of victory is worth all those hours of practice. You didn’t think so when you’re slugging it out in practice, but it is.” Same conclusion. The victory more than makes the pain worth it. But there is one major difference between his equation of football-suffering and Paul’s equation of suffering for Christ.
Our son said, “Unfortunately, the pleasure of winning doesn’t last very long.” That was true–15 hours of practice a week for a few hours of joy. But when it comes to the pain-and-victory comparison in Christ, the opposite is true. Paul said any hurt we have here is like minutes compared to the forever celebration of victory we’re going to enjoy.
But right now you’re in practice, and you don’t feel very victorious. It hurts. You’re under a lot of pressure; you’re trying to do what’s right but it doesn’t seem to be working. And maybe God has trusted you with the assignment to show His joy and His love in the midst of physical suffering. Or perhaps you’re paying a price for the stand you’re taking. It’s tempting to compromise, to back off, maybe to give in to despair, or even to quit.
Remember, God will record your faithfulness so He can reward your faithfulness 100 times over! If you decide what to do based on comfort or convenience, you will never know the thrill of ultimate victory.
Our son said the suffering was “worth it all.” Those words make me think of the values-clarifying words of a great old hymn. “It will be worth it all when we see Jesus. One glimpse of His dear face, all sorrow will erase. So gladly run the race ’till we see Christ.”
That kind of outlook enabled the Apostle Paul to have a very different perspective on his hurts. He says in Romans 8:31, “If God is for us, who can be against us?” And then in verse 37, “In all these things we are more than conquerors through Him that loved us!”
So take the hits that you’re getting in practice right now. The victory will be so glorious you will soon forget the wounds. Don’t quit now. The practice is just a little while – the party is forever!
10 each side seated hip flexors i/c (In a seated position on the ground, legs together, move one leg out about a foot for 1, out another foot for 2, back to first spot for 3, and back together for 4) 10 pretzel sticks per side, oyo 10 each side seated hip flexors i/c
Mosey back to AO ( playing frogger crossing rt 24 )
Ended with a round of Mary Flutter kicks Hello dollies LBCs Gas pumpers
Number-Rama NAME-A-RAMA COT
4 HIM showed today: Semi, Looney Toons, Chauffer, Wildwing
End of parking Lieutenant Dan up the parking lot until the electric pole
Top of the parking lot 5 diamond, 5 regular, 5 wide Merkins
Back down the parking Lieutenant Dan
Top of the parking lot 5 diamond, 5 regular, 5 wide Merkins
End of parking NUR (no clue on spelling) up the parking lot until the electric pole
Top of the parking lot 5 diamond, 5 regular, 5 wide Merkins
Back down the parking NUR
Top of the parking lot 5 diamond, 5 regular, 5 wide Merkins
Plank for the “6”
Mosey to Park behind Library
Find a bench and do 30 Dips
30 Flutter kicks (double count)
20 Dips
20 Flutter Kicks (double count)
10 Dips
10 Flutter Kicks (double count)
Mosey to FireHouse
1 – Round of Sherlock Shuffle
1 – Round of Bolt 45
3rd F
What is that one thing most people afraid of? It’s CHANGE. Especially when it’s painful or uncomfortable. But you have to go through the change to become more phenomenal in life. This story will help you understand the same.
The Story of an EAGLE: The Eagle has the longest life-span of its species. It can live upto 70 years. But to reach this age, the eagle must make a very difficult decision! In its 40th year, the eagle’s long and flexible Talons can no longer grab a prey which serves as food. Its long and sharp beak becomes bent. Its old-aged and heavy wings, due to their thick feathers, stick to its chest and make it difficult to fly. Then, the eagle is left with only two options: DIE or go through a painful process of CHANGE! This process lasts for 150 days (5 months) The process requires the eagle to fly to a mountain top and sit on its nest. There the eagle knocks its beak against a rock until it plucks it out. Then the eagle will wait for the new beak to grow back after which it will pluck out its talons. When its talons grow back, the eagle starts plucking its old-aged feathers. And after this the eagle takes its famous flight of rebirth and LIVES for 30 more years!! Why is Change needed??? In order to survive and live. We too have to start the change process. We sometimes need to get rid of the unpleasant old memories, negative habits and our fixed mindset. Only Freed from the past burdens can we take advantage of the present. If an eagle can make a life-saving and life-changing decision at the age of 40….why can’t we? In order to take on a New Journey ahead, let go of your negative old limiting beliefs. Open up your mind and let yourself fly high like an eagle! When it rains, all birds occupy shelter. But the EAGLE avoids the rain by flying above the clouds…. The problem is common to all but the attitude to solve it makes the difference! Don’t be afraid of change…accept it gracefully..!!!
Hydraulic Bolt 45’s – 15 squats full up to half-way down, 15 squats half-way down to full down, & 15 hydraulic squats full motion (6 Count). All completed IC.
Windmills – 15 IC
The Thang
Mosey to “Oh Hill No” and complete a round of Merkin Jax. Merkin Jax are a 1:4 ratio of I merkin to 4 plank jacks followed by 2 merkins to 8 plank jacks continuing until reaching the 10:40 ratio. Next all Pax lined up for a modified Spartan Run Routine – Nur up the hill and run down and drop and do 15 merkins. Nur up the hill and run down and drop and do 15 merkins. All Pax completed the evolution as many reps as possible (AMRAP) with the remainder of the time available before moseying back to CHOP.
F3 Message
Mosey back to CHOP
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.
The book is called Good to Great. It’s a thought-provoking book on management written by Jim Collins and a research team that he headed. They identified eleven of the most effective companies in the United States, and then they pursued this question: “What specifically makes these companies so different?” This research actually challenged many of the author’s preconceptions. There were actually lots of surprises. Interestingly, the first thing Collins and his team point to as common to every one of these consistently successful companies is this, and it is a surprise – the modesty of the various CEOs who led them. They suggest that the starting point of a great company is a humble leader – highly focused, sometimes driven people – but known for being gracious, self-effacing, understated. I guess in a word, humble.
I’m Ron Hutchcraft and I want to have A Word With You today about “The Surprising Secret of Greatness.”
If you’ve listened much to what Jesus says about leadership, those recent “discoveries” shouldn’t be a great surprise to you. In Mark 10, beginning with verse 42, our word for today from the Word of God, Jesus presents what most people believe about being a leader – and then the truth according to Jesus.
He says: “You know that those who are regarded as rulers of the Gentiles lord it over them…not so with you. Instead, whoever wants to become great among you must be your servant, and whoever wants to be first must be slave of all.” Then Jesus backs it up with the way He lived His own life: “For even the Son of Man did not come to be served, but to serve, and to give His life as a ransom for many.”
Jesus believes that you can earn your authority in people’s lives by serving them, by putting them first, by helping them succeed. And, sure enough, the most contemporary research only reinforces the importance of humility in leadership. The Good to Great authors illustrate their conclusions in this area with what they call windows and mirrors. When these successful CEOs do something right, they walk over to a window and point to all the reasons out there (especially all the other people) that are the reasons for their success. When they do something wrong, they walk to a mirror and they assume the blame themselves. Less effective leaders? Well, the authors say they do it just the other way around – when things go wrong they point out the window and point to excuses and explanations. When things are going right, they go to the mirror to admire the one who deserves the credit they think.
Whether you’re in a position to lead your children, or lead a business, or a staff, or a church, a class, a project, a ministry, don’t fall for the popular lies about leading people – that success means being pushy or punishing, pulling rank, playing politics, manipulating, promoting yourself. No, it’s humble servanthood that is the surprising secret of success. That’s humility as in always being teachable, and courteous, vulnerable, willing to accept responsibility rather than place blame; caring about the person, not just the project.
Former Attorney General John Ashcroft’s godly father tried to prepare him for life in the nation’s Capitol after his son had gotten elected to the United States Senate. Listen to what he said, “John, the culture of Washington is a culture of arrogance.” (By the way, most power-centers are.) He said, ” But the culture of Jesus is a culture of humility. Don’t get sucked into the culture of arrogance.”
That’s good advice for any of us who have someone to lead. Remember, “God opposes the proud but gives grace to the humble” (1 Peter 5:5).
Moseyed to “Oh Hill No” where Pax completed a bear crawl up the hill and a crawl bear down. Then each Pax completed 10 burpees, 20 merkins, and 30 squats. Plank for the six. Pax Nur’d up the hill and ran down and completed 10 burpees, 20 merkins, and 30 squats. Plank for the six. Pax Nur’d up the hill and ran down and completed 25 LBC’s, 25 flutter kicks, and 25 squats. Plank for the six. A break was taken for the 3rd F Message. Then each Pax completed a bear crawl up the hill and a crawl bear back down and completed 5 of the 6 previously identified exercises at their discretion. Plank for the six. Pax mosey’d back to the AO for a round of Mary to finish the beatdown.
The beatdown ended with a COT with a name-o-rama, announcements, and a prayer.
F3 message 03/23/2023
God created humans in His image. We have the distinction of being designed on the model of our creator and Lord. As such, we are treasured by Him. We should take note that those around us are also made in the image of God. That person in line at the grocery store, that face on social media, that server at dinner — all are made in God’s image, and God cherishes them all. They are all human beings and creations of God. Knowing that we are all made in the image of God should prompt us to see value in others. God calls us to love one another. Seeing value in everyone is not the same as agreeing or being best friends with everyone. Instead, it means showing all people the love of Christ through what we do and how we treat them. Each person brings value to the world and to God’s kingdom. We all have purpose, and we should treat all people mindfully and with great respect because God has deemed them of value.
A double-deuce of PAX (22) won #thatfirstbattle and posted for YHC’s Roll & Rock workout: I.e. Roll the dice and rock out the reps and run. So it could be called Reps & Run as well, but that’s just not as catchy. YHC has been on a hiatus so it was good to be back out in the Gloom. Welcome to this morning’s two FNG’s: Lil’ Joe (yes, Hoss brought him) and Snagglepuss; so named because he posted last week, but he exited Stage Left after YHC Rick Rolled him. IYKYK. Oh, there were many other nickname options like Houdini, Stage Left, Casper, Walk-Off, etc., however, when an FNG states he doesn’t particularly like a name, well, he gets THAT name–it’s just the F3 way! Lol. Again, welcome to F3FirstState Lil Joe and Snagglepuss! That being said, here’s how things went down…
COP/Official Disclaimer given
WARM-O-RAMA:
SSH – 18 IC
Hip Circles – 10 L, 10 R OYO
The MOTIVATOR – Always a crowd-pleaser
Cherry Pickers – 18 IC
Imperial Walker – 15 IC
THE THANG: (no standing around, no stopping, only Planking acceptable)
The Brief: Roll the Dice & Rock the reps, then run. Clydesdales run the short lap (.27 miles); Shivering Whippets run the long block (.05 miles)
This is from Skip Bertman when he was head baseball coach at LSU and led the Tigers to 5 National Championships: Let’s say you have 25 nickels to represent 25 guys on the team, in your group, or at your respective workplaces. (Bertman stacks the nickels)
Boy, they’re easy to stack, aren’t they? We can put ’em right on top…on top of one another, and you can stack all 25, not much of a problem. We can stay together, we can be one. But, boy, if you have one guy, bent out of shape, not in the system; some guy who’s not with it (kinda just settled on doing his own thing his own way). I guess we could carry him for awhile [places bent nickel on top of stack]. If you had two guys, maybe we can carry…maybe two guys like that [places 2nd bent nickel on stack]. But they can offer no foundation, you see. If they’re bent out of shape, not with the team, group, or company) there’s no chance that we’re going to be able build on top of these guys [places bent nickels on bottom and tries placing others on top]. There’s no chance they can help any of us. If we try and put ’em in the middle and we try and stack some guys on them, but they’re bent out of shape—their altitudes are different than the rest…it’s just not going to happen, boys! [Bertman places bent nickels in middle with nickels on top, they fall]. You can’t be bent out of shape (just doing your own thing, in your own way, if your part of something bigger). HIM gotta be with the team (the group, the company and they gotta stay together and gotta be One as they strive to carry out the mission of that team, group, or company that hired them. Or as Skip Bertman said, “You gotta remember the nickel demonstration.”
Time to roll again…
Round 2 – Rolled a 6
Bearcrawl out/Crawlbear back (count only left step) – 6 steps
Dying Cockroaches – 6 IC (double count)
Lunges (count only left step) – 6 out/back
Run respective blocks
Round 3 – Rolled a 15
Hand-Release Merkins – 15 OYO
Triple Threat Gas Pumpers (side-middle-side) – 15 IC
MJB’s – 15
Omaha due to time: All PAX run short block
Clydesdale total run distance = .81 miles
Shivering Whippets total run distance = 1.27 miles
Note to self: Mumblechatter Radar detected words to the effect, that, “We need to do some more running...”
COT:
Number-Rama – 22 PAX
Name-O-Rama – FNG’s named Lil Joe & Snagglepuss
Announcements: Happy 51st Birthday to Ruxpin…REEESPECT! ShamRuck (family ruck) coming up Friday, March 17 @ 6:30. Stepping off from the Aegis AO. ShamRuck FAQ’s: see Deez.
Prayers: T-Rex’s dad; travel mercy for Chauffer; Blockbuster’s success going before Soldier-of-the-Month Board today, etc., and for God to help us all to be HIM instead “bent nickels”
Bolt 45’s – IC (4 Count) – 15 squats to halfway down. 15 squats halfway to full down. 15 full squats.
Pax completed a Toy Soldier set consisting of 100 LBC’s, 50 E2K’s each side, and 25 Big Boy ‘s.
Hydraulic Squats – 10 IC (6 Count)
“Chairman Lap” out the back driveway of the CHOP, to the left on Willow, left on Union and to the left back to CHOP parking lot. Approx. .25 miles.
All Pax were asked to complete a set of 21’s approx. 30 yards apart. Complete 20 merkins and bear crawl approx. 30 yards and complete 1 Bobby Hurley. Bear crawl back the @30 yards and complete 19 merkins, then bear crawl back and complete 2 Bobby Hurleys. Continue until you complete 15 merkins and 6 Bobby Hurleys. Pax took a breather for the F3 message after which they finished strong with 10 Burpees, a 30 yard bear crawl, 10 burpees, and a 30 yard bear crawl.
I’m about 5’8″. You probably know that because I sound about that tall, right? Years ago, I was carrying 210 pounds on this little 68″ body. Goodyear actually offered me a job as their blimp. But thankfully, I have weighed about 45 to 50 pounds less than that for a lot of years. Of course, I’ve still got the same metabolism that inflated this body many years ago. So, ohhh, do I know about dieting! And I also know the point at which your diet is in the greatest danger. OK, you’ve really been good…the scale has been giving you good news the last couple of weeks…your diet discipline is holding. Then somebody offers you something that you just can’t resist–let’s say, a few french fries. You consume them in one bite. So, you buy a whole order of fries for yourself. And now you feel bad. You have blown your diet. You could just get back on track right then. But no–you say to yourself, “I blew it! I’ve failed! Oh well, what’s the use? I might as well have a milk shake to wash down those fries. Hey, and anybody got the number of Pizza Heaven?” Yeah, you messed up. So you give up–and soon return to your former roundness.
I’m Ron Hutchcraft and I want to have A WORD WITH YOU today about “Bouncing Back When You Blow It.”
Now, it’s a shame when one or two failures make you give up on your diet. Or, more importantly, on living like Jesus wants you to live.
Maybe it’s a pattern you know all too well. Like a dieter, you’ve made up your mind to change–to do things Jesus’ way. You’re living right, you’re doing well. But one day you mess up and fall back into something the old you would do. And you feel ashamed. Now right here is the point–in dieting or being a disciple–that will determine whether or not this is a brief detour or a huge defeat. What will you do when you’ve blown it? Now, you can clean up or give up. And, believe me, Satan is gonna be right there whispering, “What’s the use? You tried this Christian thing, and look at you! You’re a spiritual lose. You’ll never make it. This is too hard for you. Give it up, man.”
Now, Jesus said Satan is capable only of telling lies–and this is no exception. But he wants to take one defeat and turn it into many defeats…to use this one detour to get you to turn back completely. And maybe you have. Well, it’s time for the truth. Our word for today from the Word of God, Proverbs 24:16, “Though a righteous man falls seven times, he rises again.” Notice it doesn’t say, “a righteous man never falls.” It says that when he falls, he gets right back up and starts walking again! See, that’s God’s intention for you when you’ve messed up.
That’s why He invites us in 1 John 1:9 to “confess our sins” because “He is faithful and just to forgive us our sins and purify us from all unrighteousness.” It’s not Jesus standing there, condemning you for falling. God says, “there is no condemnation in Christ Jesus” (Romans 8:1) No, that’s your enemy trying to pull you into a cycle of defeat. Live right…then mess up…then feel ashamed…then you give up…then you mess up a lot more…and then you crash spiritually. That’s the cycle of defeat. But Jesus is saying, “One failure is one failure. And the only people who never fell down are people who aren’t trying to walk. Bring that sin to My Cross. Let me clean you up. Tomorrow’s a new day!”
So when you mess up spiritually, it’s either the cross or a crash. Bring that sin straight to Jesus’ cross, and you can get up and keep going. Believe the “what’s the use?” lie, and you’ll crash. Because of Jesus, no failure is final. If you’ve fallen, you can get up, in the forgiveness and power of your Savior.
Now take it from a veteran dieter–it’s a terrible mistake to give up just because you mess up. Today’s failure doesn’t have to sink you tomorrow. You have a Savior who makes each new day a brand new beginning.
YHC jumped in to fill the gap as requested by Bunt who was out of town. 23 PAX won #thatfirstbattle and posted for yet another multi-station workout, which YHC confesses may have had too many moving parts. Nonetheless, those who did the work got “gassed”–says Quattro. Several PAX dressed in red to honor Cardinal from F3Knoxville, who actually collapsed and died during his VQ just yesterday, 1/11. (Forgive Streudel’s laughter in Name-O-Rama, he wasn’t aware why the PAX next to him announced “Cardinal!“) Cardinal leaves behind his M, Andrea, and 2 young children, Clay and Evie. Our hearts go out to the family and F3 PAX who were with him when he died. There are no guarantees that we’ll have our next breath…let’s live like it! And let’s be prepared for eternity!
As mentioned, there may have been too many moving parts. Still, here’s how it all went down…
WARM-O-RAMA:
SSH – 51 IC
Imperial Squat Walker – 15 IC
Tempo Merkins – 10 IC
Italian Night Club – 51 IC
Cherry Pickers – 15 IC
>>>>>>Mosey to H.O.B.
THE THANGITY THANG: (WORKOUT RULES below)
PAIR UP for Stations: Run counter-clockwise aroun stations, stopping to do the workour (if bags are available)
CONE #1 • 40lb sandbags – 40 OH Presses, then go to next station; if there’s no sandbag, keep running all the way around…
CONE #2 • 40lb sandbags – 40 Sandbag Curls, go to next…
CONE #3 • Long Sit/Cross Legs – 30 reps, Single Count (Grab a card, do exercise, before moving on. KEEP YOUR CARDS!)
CONE #4 • 40lb GORUCK BAGS – 10 Sandbag Burpees (clean & toss), go to next…
CONE #5 • 20lb Medicine Balls – 10 OH Squat Thrust & Catch or Slams, go to next.
CONE #6 • X’s & O’s – 25 Single count (Grab a card, do exercise, before moving on. KEEP YOUR CARDS!)
CLOSING GAME OF WAR: 2 lines/2 teams: I. De. Clare. War! Winners: No exercise Losers: Exercise on winning card.
OVERALL WORKOUT RULES:
Move in Pairs
Spread out among 6 stations/directions are in chalk at each CONE.
GOAL: Keep moving! Rule: If you see a PAX walking you may Grab a card from the deck, charge them with it (they do exercise) AND you get to exchange it with and keep the highest card from their hand (no exercise charged to you!)
If there’s no bags at a station, rock on! (Keep running till you’re able come around and complete all stations.)
After each time at the ab stations (3&6), grab card from deck, do the exercise, but keep your cards to the end. Try to get 3 cards.
Once you’ve done a station you’ve completed that station. By-pass it if already done. DO NOT throw down actual sandbags!
Bonus: RETURN TO AO WITH ALL THE COUPONS, AND WITH WATER IN MOUTH (Spit it out/Swallow it no Burpees!) Due to time no Burpees were rewarded, however, several PAX did them after BOM. Growing success—most of the PAX succeeded at this crazy exercise invented by the Apache Indians (who ran great distances while holding water in their mouths)
Wait a second! 23 PAX/24 Waters…who didn’t drink up?
3rdF shared prior to the round of I Declare War:
Navy Seal, Admiral McRaven, told this training story during a commencement address:
He said, “Every day during training you were challenged with multiple physical events. Long runs. Long swims. Obstacles courses. Hours of calisthenics, something designed to test your mettle. Every event had standards, times you had to meet. If you failed to meet those times, those standards, your name was posted on a list. And at the end if the day those on the list were invited to a circus.
A circus was 2 hours of additional calisthenics, designed to wear you down, to break your spirit, and to force you to quit. No one wanted a circus. A circus meant for that day that you didn’t measure up. A circus meant more fatigue, and more fatigue meant that the following day would be more difficult, and more circuses were likely. But at some time during training everyone, everyone, made the circus list.
An interesting thing happened to those who were constantly on the list: Over time those students who did 2 hrs. of extra calisthenics got stronger and stronger; the pain of the circuses built inner strength and physical resiliency.
Life is filled with circuses. You will fail. You will likely fail often. It will be painful. It will be discouraging. At times it will test you to your very core. IF YOU WANT TO CHANGE YOUR WORLD—don’t be afraid of the circuses!”
In 1 Cor. 9:24-27 Paul used this kind of physical training as an illustration to tell of something of greater importance—living for Christ.
“Don’t you not know that those who run in a race all run, but only one receives the prize? Run in such way that you may win. And everyone who competes in the games exercises self-control in all things. They do it to receive a perishable wreath, but we an imperishable. (More important.) Therefore I run in such a way, as not without aim; I box in such a way, as not beating the air; but I beat my body [discipline] and make it my slave, lest possibly, after I have preached to others, I myself should be disqualified.”
The Bible gives this allegory to tell us that to cross the finish line effectively it’s going to take work. Not to earn it, but it just takes work AND because, like any athlete or any man, there will be times when we just don’t feel like putting in the work [out]. T.D. Jakes reminds us, “Your feelings will never cooperate with your dreams. Beat your feelings into captivity. Because when you beat your feelings into captivity, that is what discipline is!”
This sounds like Admiral McRaven, except that it stretches across the spectrum from physical training to the things we face in our everyday world… “Life is filled with circuses. You will fail. You will likely fail often. It will be painful. It will be discouraging. At times it will test you to your very core.” IF YOU WANT TO CHANGE YOUR HOME, YOUR WORKPLACE, YOUR COMMUNITY, AND YOUR WORLD—IF YOU WANT TO BE A H.I.M., don’t be afraid of the circuses!” [Anticipate and expect to do the extra work]
COT:
Name-O-RAMA – 23 PAX
Announcements: SLT Meeting tonight @ Tequila Real, 6:30 pm; Roving RuckF3st Friday stepping off at Georgetown Circle in the Gloom; Quattro need girls clothing and school supplies for trip to girls orphanage
Prayers: Quattro as he’s preparing for mission trip to El Salvador; Cardinal’s M and children and the PAX with Cardinal when he died during the workout.
Honored to stand in for Bunt in his absence, thankful for the opportunity to Q
