Warmup: Side Straddle Hop I/C, Flying Sun God I/C, Windmill I/C, Failure to Launch I/C
The Thang:
Mosie to Church Wall – Durkin 25 oyo, Mosie to Park – Dying Cockroach 25 I/C, Mosie to Canal Bridge – Bobby Hurley 50 oyo, Mosie to A/O – Wilt Chamberlain 100 (almost) LBC, squats, flutter kicks, lunges
F3 Message:
Potential Principles of Leadership: (1) Articulate the Vision …. (JFK: America will go to the moon this decade, not because it is easy, but because it is hard); (2) Build Momentum not Consensus … (Doing each part of the thang whether it’s easy or not); (3) Give Trust to Gain Trust … (Encouraging everyone to lead their thang); (4) Plan for Alternatives …. Elon Musk/Space X couldn’t buy US or Russian rockets so built his own.
Ended with Number-O-Rama, Name-O-Rama, COT, and meeting FNG Styx
8 HIM beat the fartsack this morning for a good ole leg beatdown
WARMUP- 25-ssh, 10 side lunges each side, 20 windmills, 10 arm circles forward 10 backwards.
THE THANG- Mosey to H and R block 20 flutter kicks IC, 20 4 count freddies, mosey to alley between Walgreens and Family dollar, half pax take the peoples chair while other half does 10 meekins, 10 LBC , 10 burpees switch off followed by 21s between walls 20 Mike tyson’s without the merkin , bear crawl to other wall 1 squat Lt Dan back to first wall for 19 Mike tyson’s bear crawl back to 2nd wall for 2 squats you get the idea. Half way thru there was not much chatter but plenty of grunting and groaning. Took a short break for a 3rd F then mosey back to AO made it with just a couple minutes to spare so 10 War Hammers ( 1 world war II sit up 4 american hammers) The legs may be a little tight but the end of the day.
3rd F I read Isaiah 40: 28-31 the part I thought fit i with today’s beatdown was He gives strength to the weary and Increases the power of the weak. Even youths grow tired and weary and young men stumble and fall.
Quote by Bruce lee. You will continue to suffer if you have an emotional reaction that is said to you. True power is sitting back and observing everything with logic. If words control you that means everyone else can control you. Breathe and allow things to pass
10 HIM showed up for the first beatdown of the year. To start of the year we passed the baton to give everyone that wanted it a chance to get in on serving a beatdown to the other Pax. Hopefully I can remember everything and get the order close to being right.
Mosey out back entrance of the AO and around to the front Chappie took the baton on the first round with a little bring sally up bring sally down merkin beat down
Another repeat mosey followed by 40 squats IC by leatherman
Repeat mosey and Summit took the Baton with a toy soldier set with a surprise between sets 30 LBCs, Lt Dan to next parking row bearcrawl back to start, 20 E2Ks each leg, Lt. Dan/bearcrawl, 10 big boys, Lt. Dan/ bearcrawl
I think it was one more mosey after that and Vanilla took over with 20 alternating shoulder taps, 10 side plank 4 count shoulder taps.each side,
Fireplex/ Semi combo by fireplex descending merkins staring at 10 end in at 1 with a burpee after each set
Vanilla again with 25 American Hammers
Chattahoochee with 20 scissor kicks
Chappie with 20 4 count Freddie’s
Chattahoochee with 5 wall crawls start in the plank with feet against the wall crawl up to balls to the wall position crawl back to the plank
I believe I hit it all but still have the feeling I missed something
Number-rama, Name-o-rama followed by COT.
Afterwards we enjoyed some coffee, juice, breakfast casserole and fellowship thanks to Chappie and his M
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!
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
