THE SCENE: 59 and foggy. Perfect for a beatdown.
F3 WELCOME & DISCLAIMER: Administered.
Little of this and that.
Mosey to wall. 10 wall-ups + 20 squats.
Mosey to the amphitheater. 20 merkins, bear crawl the length of the stage, 10 box jumps. Mosey to through the parking lot, stopping for 3 burpees at each light pole.
Mosey to the cinema – grab a block.
- 10 Single arm squats – Left
- 10 Sumo deadlifts
- 10 Tricep ext w/ calves raise
- 10 Curl and press
- 10 heel taps
- 10 BBS Press
- 10 Good mornings
- 10 Single arm squats – Right
Next… 5 stations laid out in the parking lot. Perform exercise at a station, rifle carry block to the bottom of the steps, carry to the top of the steps and back down, rifle carry to the next station. Repeat until all stations are completed.
Station 1: 30 Single-arm squats + 20 Curl and press + 10 Blockee
Station 2: 30 tricep ext + calves raise + 20 CMU swings + 10 Burpee Jumpover
Station 3: 30 sumo deadlifts + 20 heel taps + 10 BBS Press
Station 4: 30 heavy freddy (4-ct) + 20 Thrusters + 10 Good mornings
Station 5: 50 CMU benchpress + 25 Derkins
Mosey to the amphitheater. Flutter kick for the 6.
At 6:14, jailbreak! Get 60 seconds worth of distance run.
COUNT-OFF & NAME-O-RAMA
Me and 5 of the best men I know
CIRCLE OF TRUST/BOM:
The day after Hardship Hill, our weekly email’s “Say What” featurette included a long quote from the Q-Source. It was borrowed from Q3.12, Courage – which was appropriate given our race the day before. What does it take to face hardship virtuously? It takes…courage.
The chapter has a long quote from Rudyard Kipling’s poem, If.
“If you can keep your head when all about you
Are losing theirs and blaming it on you,
If you can trust yourself when all men doubt you,
But make allowance for their doubting too;
If you can wait and not be tired by waiting,
Or being lied about, don’t deal in lies,
Or being hated, don’t give way to hating,
And yet don’t look too good, nor talk too wise:
If you can dream—and not make dreams your master;
If you can think—and not make thoughts your aim;
If you can meet with Triumph and Disaster
And treat those two impostors just the same;
If you can bear to hear the truth you’ve spoken
Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to, broken,
And stoop and build ’em up with worn-out tools:
If you can make one heap of all your winnings
And risk it on one turn of pitch-and-toss,
And lose, and start again at your beginnings
And never breathe a word about your loss;
If you can force your heart and nerve and sinew
To serve your turn long after they are gone,
And so hold on when there is nothing in you
Except the Will which says to them: ‘Hold on!’
If you can talk with crowds and keep your virtue,
Or walk with Kings—nor lose the common touch,
If neither foes nor loving friends can hurt you,
If all men count with you, but none too much;
If you can fill the unforgiving minute
With sixty seconds’ worth of distance run,
Yours is the Earth and everything that’s in it,
And—which is more—you’ll be a Man, my son!”
“If you can keep your head when all about you are losing theirs…” The Q Source calls this a pretty good definition of what it means to gracefully handle hardship. Where does this courageous gracefulness emerge from? It comes from living in peace.
And how do we grow this depth of peace in our lives?
- Through PRAYER… (Philippians 4:6-7), “Don’t worry about anything, but in everything, through prayer and petition with thanksgiving, present your requests to God. 7 And the peace of God, which surpasses all understanding, will guard your hearts and minds in Christ Jesus.”
- By LIVING VIRTUOUSLY…(Psalm 119:165), “Abundant peace belongs to those who love your instruction; nothing makes them stumble.”
- By TRUSTING IN OUR GOD…(Isaiah 26:3), “You will keep the mind that is dependent on you in perfect peace, for it is trusting in you.”