THE SCENE: A balmy and crisp 37.
F3 WELCOME & DISCLAIMER(Explained Importance of Qing, common anxieties and tips on how to overcome them, discussed mistakes Q has made and the importance of making adjustments ) Free, Voluntary, Q not a professional, here at own risk, know limitations – modify if needed.
WARM-O-RAMA: (Explained Calling Exercises and Cadence) SSH (IC)x20, Imperial Walkers (IC)x15, Tempo Squats (IC)x15, Tempo Merkins (IC)x10, Mountain Climbers (IC)x15, Flutter Kicks (IC)x25, 8ct Body Builders (IC)x7.
THA-THANG: Mosey to lower parking lot…..
4 Corners: (40,30,20,10) of Merkins, then Squats. Mosey to Playground parking lot:
Quarter Pounder (4 cones separated by comfortable distance, Cone 1-25 Merkins, Cone 2-50 Squats, Cone 3-75 Mountain Climbers, Cone 4-100 SSH). Run back to start after each completed cone. Mosey to bathroom parking lot….
Totem Pole: 10 Burpees, 9 OHC, 8 Merkins, 7 Mountain Climbers, 6 Squat Jumps, 5 8ct Body Builders, 4 Diamond Merkins, 3 Calve Raises, 2 SSH, 1 Good Morning – Perform all exercises then run to other side of lot and back, knocking off the top exercise each round. Mosey to Dragon’s Tail……
1 Burpee at each light pole as we mosey up the hill back to shovel flag.
Dealer’s Choice: Had a few of the PAX who have not Q’d yet call the exercises and cadence. They did awesome!
COUNT-OFF & NAME-O-RAMA
37 Strong to include FNG “Twilight.”
CIRCLE OF TRUST/BOM:
Talked about two actions/traits that helped early Christians overtake the Roman Empire against insurmountable odds:
1) Love – they demonstrated a type of love that had never been seen before in Roman society. They loved sacrificially. They loved the unloveable. It was strange and did not make sense to the largely unbelieving Roman populous. Unbelievers took notice and were attracted to it, adding to the numbers of believers.
2) Generosity – They gave sacrificially to the poor and outcast with joy in their hearts, people who were marginalized by Roman society. Again, unbelievers noticed, were amazed, and added to the Christian population.
How can you cultivate this type of Love and Generosity in your own life?
When we all go home today, you will be surrounded by a different “PAX”: your wife, your kids, your friends, coworkers, etc. Step up and be their “Q”, leading virtuously. Let what we learned out here today transition and have an impact in our daily lives outside of F3. That’s what F3 is about!
There was a lot of discussion and “teaching” by the Q. I hope the men that showed benefited from my efforts. It was a blessing to lead today. Grow School afterwards was awesome: Abscess talked leadership and more Q101 while Steam showed his tech skills and showed everyone how to post a BB, add FNGs, etc.
Dog Pound Pull-Up Bar Install immediately after.