75 and muggy
F3 Welcome & Disclaimer
10 Burpees (OYO)
SSH x 30 (IC)
Dive Bombers x15 (IC)
Imperial Walkers x15 (IC)
Arm Circles Forward x17 (IC)
Arm Circles Backward x17 (IC)
Diamond Merkins x20 (IC)
Assemble along the line and do the following:
R1: 10 sec hold squat, 10 squats, run to cone do 5 Merkins or Dry Docks, run back
R2: 20 sec hold squat, 20 squats, run to cone do 10 Merkins or Dry Docks, run back
R3: 30 sec hold squat, 30 squats, run to cone do 15 Merkins or Dry Docks, run back
R4: 40 sec hold squat, 40 squats, run to cone do 20 Merkins or Dry Docks, run back
R5: 50 sec hold squat, 50 squats, run to cone do 25 Merkins or Dry Docks, run back
R6: 60 sec hold squat, 60 squats, run to cone do 30 Merkins or Dry Docks, run back
Mosey to front area near parking lot at the bottom of the hill
Run up and down hill doing the following:
Start at bottom of hill with 10 Merkins, run to top
Top of hill 9 Merkins, run to bottom
Bottom of hill 8 Merkins, runt to top
Top of hill 7 Merkins, run to bottom
Bottom of hill 6 Merkins, runt to top
Top of hill 5 Merkins, run to bottom
Bottom of hill 4 Merkins, runt to top
Top of hill 3 Merkins, run to bottom
Bottom of hill 2 Merkins, runt to top
Top of hill 1 Merkins, run to bottom
Plank until everyone finishes.
Mosey back to COP area
Prisoner Cell Merkin Burpees (PCMBs)
Drop to Plank, do 1 Merkin then bring your right knee in and back, do 1 Merkin then bring your left knee in and back, do 1 Merkin then bring both feet in and jump up = 1 PCMB complete.
Flutter Kicks x30 (IC on 4ct)
Captain Thors x6 (IC)
Box Cutters x15 (IC) – Toto
Boat Canoe on Quickbooks
Pickle Pounders x10 (IC on 4ct) – Thriller
Big O’s x10 (IC) – Plunger from Winston Salem
Number off and Name-O-Rama
There has been a lot going on in our nation over the past couple of weeks. Yesterday another tragedy occurred in Baton Rouge. All this leaves me unsettled. I was talking with my M last night about how it seems there is so much anger and hostility in the world, so much chaos and fear. As a husband and father it feels overwhelming. I want to protect my wife and kids from what I see, promise them that things will be okay…but I can’t make that promise. Truth is, there are times when I’m scared, confused, frustrated and unsure. It is in these moments that my faith becomes a lifeboat providing security in the midst of stormy seas. Things may seem chaotic, but there is a greater story being written.
The interesting thing was I had a passage echoing in my head and heart all evening, but it wasn’t what I expected. It was John 15:12-13, “This is my commandment, that you love one another as I have loved you. Greater love has no one than this, that someone lay down his life for his friends.” Two things struck me:
1) The “love” I am commanded to express is not merely emotion, but rather a steady, others-focused way of relating. It is not a feeling, it is an act of the will…it is willfully chosen. We hear a lot about love these days, I feel most of it falls incredibly short of what Jesus is speaking of here (1 Cor 13).
2) The greatest expression of this “love” is found in the laying down one’s life for his “friends.” I’ve missed that in the past. Not a spouse, children or other family member, but friends.
It is that second point that brought to mind F3. Each morning we gather to work hard and push ourselves and each other to get better, to be the men we long to be. Each morning is an opportunity to “love” our “friends.” That’s powerful because practice make permanent. F3 is like a training ground for the rest of our day. We each come to give all way have only to find we leave with more than what we came with! We can then take this and give it away to our family, neighbors, co-workers and anyone else we cross paths with that day.
So here is the charge for all of us today…LOVE WELL! Everyone you meet for the rest of this day is an opportunity to take what you experienced here today (encouragement, challenge, support, etc.) and give it away. In doing this we make our worlds better…we have IMPACT. We can’t control the chaos around us, but we CAN speak life into it. And as we do we can know that we have a whole PAX of HIMs supporting us and covering our 6!
This morning was exactly what YHC needed. Watching the men of of this PAX give their all for each other was restorative. Plus we had our first ever visiting PAX dropped off by UBER! That is what making and keeping an HC is all about. Great morning, great men…