THE SCENE: Humid
F3 WELCOME & DISCLAIMER ✔👌 – With some additional mumble-chatter:
PURPOSE of Q-101: Designed to teach how to lead a proper workout and the structure of an F3 workout.The First F of “F3” is fitness. It’s the workout we suffer through together in the Gloom. Traditionally, this is a boot camp style workout but it doesn’t have to be.
A few points made:
1) No perfect F3 Workout. Everyone’s design for a workout will be different and that is a great thing. It fosters muscle confusion and breaks the monotony.
2) It’s not about you. It’s about the PAX. Everything you do should be focused on the group.
3) Actually Plan the Workout: Type it out, bring it with you, run it by a member who has experience.
4) Know your limitations – if you can’t do it, don’t Q it
5) Better to have too much, than not enough
6) Always keep time (wear a watch) and be respectful of others’ time
7) Never leave a man behind – (string of pearls) We start together, we finish together. It’s how we make people feel included and how we keep them coming back.
Every workout will be different and that’s what we want. We become stronger through each other’s differences. Variety is key. Pay attention to the PAX and break monotony if you have to.
STRUCTURE OF A WORKOUT:
First, as the Q, always show up early make adjustments for conditions, etc. Set the tone (command voice!), welcome the PAX, especially FNGs. Call out 1 minute warning – establishes command, sets the tone. WELCOME people – does two things: 1) acknowledges they exist and 2) that they have value to the group.
*Make sure the FLAG is there (this is very important at JUCO and not something we are willing to compromise)
Q demonstrated and went over how to call an exercise the F3 way: Call the exercise, Ready Position…Move…In Cadence…..Exercise commands. All In Cadence:
SSH x 25
Imperial Walkers x 20
Tempo Squats x 15
8 CT Body Builders x 10
Mosey to newer North Parking Lot, stopping for some Partner Sets: Merkins x100 and Squats x100
Mosey to coupon pile. Two Rounds of Partner carry/Burpees – P1 carried coupon up and around the concrete wall while P2 did Burpees. When P1 returns, switch, rinse and repeat.
Mosey to large triangle shaped median for Bearmuda Triangle – Bear Crawl to corner 1, 3 Burpees. Bear Crawl to corner 2, 6 Burpees. Bear Crawl to corner 3, 9 Burpees.
Mosey back to Shovel Flag.
Dealer’s Choice – Went around the circle having PAX practice calling exercises the proper way while being gently critiqued.
COUNT-OFF & NAME-O-RAMA
12 Strong, including Cougar from F3 Johnson City
CIRCLE OF TRUST/BOM:
When you think of the term “ministry” what comes to mind? Many of us associate that term with pastors, preachers, priests or other “official” religious leaders in the church. Christians seem to think that is who does “real ministry.”
But the Apostle Paul states otherwise. In fact he indicates that the church’s teaching ministry is, at least in part, preparatory. It merely EQUIPS members to carry out ministry – ministry that is every bit as real as the ministry of preaching.
Perhaps we lionize the ministry of church leaders because we tend to think that our everyday works that we carry out seem so small and unnoticed. So what does the church’s teaching ministry prepare us to do? It EQUIPS us to:
1) Put away slander and speak truth (Ephesians 4)
2) Work hard at our jobs (Ephesians 4 and 6)
3) Put to death stinginess and share what we have with others (Ephesians 4)
4) Refrain from dirty jokes and profanity (Ephesians 4 and 5)
5) Be kind and forgive one another (Ephesians 4)
6) Avoid being deceived by false doctrine (Ephesians 5)
7) Love our wives (Ephesians 5)
8) Raise our children in a way that honors the Lord (Ephesians 6)
9) Treat employees and co-workers equitably and justly (Ephesians 6)
So what does “real ministry” look like for Paul? It looks like two men putting aside rivalry and comparison to love and serve one another. It looks like a young man refusing to tell a dirty joke for a cheap laugh and instead choosing words that build up. It looks like cheerfully punching numbers into a spreadsheet from 9 to 5 as an act of devotion to Jesus. It looks like sharing the gospel with an unbelieving neighbor or sending an email to a discouraged brother. It looks like a man laboring to help his wife overcome depression and thrive spiritually. It looks like inviting a friend to F3 or even better, serving the men out here by signing up to Q a workout. None of these actions, of course, looks glamorous, and some may even go unnoticed in the world. But for Paul, these things are “REAL MINISTRY.”
CSAUP Off The Chain, Collections for Mend House