THE SCENE: Just about perfect. 60s and mostly sunny, light breeze
F3 WELCOME & DISCLAIMER
Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Pele and I will be your Q today. I am not a professional, and I do not know your fitness level or injury history. Some additional COVID-19 considerations: keep your distance between you and other members of the PAX and any other folks that we pass during moseys, etc. to 6-10 feet. We will be splitting up into groups smaller than 10 if necessary. We need to set good examples and be good neighbors out here at this public park, especially with so many folks out and about. Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse. The goal is to get better together!
MOTIVATORS, 7-ct, decreasing / 10 CHERRY PICKERS (4-CT, IC) / 10 WINDMILLS (4-CT, IC) / 10 BACs forward and backward (4-CT, IC)
We split up into 2 groups, as we had more than 9 folks. Mr. Jinxy was Q2 and took my workout and did something similar with his group.
A) MOSEY to Stop Sign at northeast corner of circle drive.
TOTEM POLE: We will do a Totem Pole, starting with all 10 exercises and eliminating one exercise each round, starting at the top. So for the first round, do all ten, then run up to the big tree on the left. Then the second round, start at 9 and do the rest, etc. The exercise numbers (the numbers are also the reps) are:
9 Mountain climbers (4-ct)
7 Hello Dollies (4-ct)
6 Carolina Dry Docks
4 Bobby Hurleys
3 Iron Mikes (4-ct)
2 Pinto Twists (4-ct)
1 Imperial Squat Walkers (4-ct)
B) MOSEY to the hill off the path on the Tail of the Dragon.
PYRAMID: We will do the first set of exercises, then run up and down the hill. Then do the second set of exercises, run the hill, etc.:
- 20 Tempo Squats
- 20 Tempo Squats, 20 Star Jumps
- 20 Tempo Squats, 20 Star Jumps, 20 Diamond Merkins
- 20 Star Jumps, 20 Diamond Merkins
- 20 Diamond Merkins
(This was modified in my group due to time and public presence at the park to doing 5x BBS, CDDs, and Tempo squats, running up a hill, then rinse and repeat with 10x reps, rinse and repeat with 15x reps)
C) MOSEY to the CMU Pile. 3 sets of 20 reps (3×20) of each exercise, one at a time, 10 second rest in between: 1. Overhead Press, 2. Triceps, 3. Curls, 4. Rows, 5, Chest Press, 6. BBS w/CMU
(This was modified in my group due to time and public presence at the park to moseying to the rock pile by the new Coliseum area and doing overhead press, curls, and rows with two rocks, and American Hammers with one rock)
20 flutter kicks 4-ct, and plank stretches and holds until Jinxy’s group returned.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Optimism and Faith and the Corona pandemic
One definition of FAITH is the assurance of the things you hope for, and the conviction of things that are not apparent. Over the past few weeks, months (??) we have been asked to make sacrifices. Sacrifices in our movements, how we interact, even how we worship as we deal with this pandemic. But there is comfort in the knowledge of shared sacrifice and that you are not alone… we are in this all together, both collectively as a community, and individually with our Faith in our God.
In a letter to some protestors during the Civil Rights Era, Dr. Martin Luther King said (and I’m paraphrasing a bit): “You have again proven that there is nothing more majestic and sublime than the determined courage of individuals willing to suffer and sacrifice for improving the situation of others. You have discovered the meaning of the Cross.” …Referring to going through pain and sacrifice for the benefit of others.
Through the sacrifices we have been asked to make, I think that we to some extent have discovered the meaning of the Cross during these challenging times as well. We have FAITH that the reality of our current challenges are temporary, and that God is with is during our path to better days ahead. I know many people are frustrated and angry that some of their freedoms are being limited, but we have to have faith in our medical community, science advisors, our elected leaders (who are hopefully wise enough to listen to the scientists and make decisions that are best for our communities), and of course, our God.
OPTIMISM is born of the human spirit, and its strength is the strength of the spirits of individuals. Over time, Optimism can be broken down and chipped away. Faith is the conviction that God is working in this imperfect world to bring about something marvelous. Faith does not leave us, and provides a buttress against fear when optimism starts to fade. We don’t need to be discouraged because God is with us, out of sight sometimes, often mysterious. But God will never leave us, and Faith is the conviction that He is there with us, and will bring us a brighter tomorrow. I bid you all to be optimistic during these challenging times. And when that optimism begins to crumble—and it will for all of us, if it hasn’t already—take comfort in your Faith. We WILL get through this. And after the storm, comes the rainbow.
Great to have Manilow and Hands join us! Praise for Manilow’s new job and raise! Prayers for Lillydipper and his wife, and for those affected by the pandemic.
We need more Qs to step up at the Asylum PM! Please let one of the senior members of the PAX know if you would like some help or to do a Co-Q.