• Backblasts
  • Schedule
  • Events
    • Ultimate Mud Run for F3 Nation
    • The Hurricane Is Coming
    • Sheepdog Program
  • PAX list
  • Leadership
  • F3 Summerville Forums
  • FNG
  • Q information
  • Login

Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Hurricane? What Hurricane?

  • When: 20180913
  • QIC: KY
  • The PAX: Boll Weevil, High Stick, Hospice, Canoli, Milton, Smokey, Goose, Adjustment, Stringbean, Space Cowboy, Fanny Pack, Suds, Muscadine, Too Much, Chowdah, Peg, Floopy, City Slicker, Mini Van, Flo, Old Flame, Grits, Four Stroke


2018-09-15 by KY Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 75F

FNGs: Yes. Welcome Four Stroke

COP:

  • 10x Through The Tunnel – In Cadence
  • 10X Imperial Walkers – In Cadence

The Thang:

Grab a block and partner up

  • Dora 1-2-3
    • P1 does the exercise while P2 runs to the picnic shelter with their block
    • 100 Merkins (One hand on the block)
    • 200 LBCs (with the block, if desired)
    • 300 Goblet Squats
  • Railroaders
    • P1: 20 Overhead press on Q/P2: High plank.  Flip flop
    • P1: 20 Curls for the Girls on Q/P2: Al Gore.  Flip Flop
    • P1: 20 Dips/P2: Flutter Kick with block overhead.  Flip Flop
    • P1: 20 Bent over rows/P2: Lunges.  Flip Flop
    • P1: 20 Overhead press on Q/P2: High plank.  Flip flop
    • P1: 20 Curls for the Girls on Q/P2: Al Gore.  Flip Flop
    • P1: 20 Dips/P2: Flutter Kick with block overhead.  Flip Flop
    • P1: 20 Bent over rows/P2: Lunges.  Flip Flop

Mary:

  • 15 Shoulder Taps – In Cadence
  • 10 Peter Parkers – In Cadence

Numberama: 24

Namerama: Boll Weevil, High Stick, Hospice, Canoli, Milton, Smokey, Goose, Adjustment, Stringbean, Space Cowboy, Fanny Pack, Suds, Muscadine, Too Much, Chowdah, Peg, Floopy, City Slicker, Mini Van, Flo, Old Flame, Grits, Four Stroke

Pledge and COT

Announcements: Hot Tub’s shoe drive

Devo: Overwhelmed from Discipline Equals Freedom, by Jocko Willink

YHC has a lot on his plate.  Relocation.  House purchase. New job.  New team. Temporarily separated from his family.  Leaving a lot of good friends.  It is easy to feel defeated, overwhelmed.  The darkness started to settle in.

The previous night’s reading of the above book delivered YHC a stirring calibration on how to deal with all that.  That passage is below.

Filed Under: Seismic Tagged With: Adjustment, Boll Weevil, Canoli, Chowdah, City Slicker, Fanny Pack, Flo, Floopy, Four Stroke, Goose, Grits, High Stick, Hospice, KY, Milton, Mini Van, Muscadine, Old Flame, Peg, Smokey, Space Cowboy, Stringbean, Suds, Too Much

The Tunes Came to Magnitude

  • When: 20180910
  • QIC: KY
  • The PAX: Wreck it Wralph, Reynolds, Cheetah, Swiper, Gruber, Belator, Defib, Chowdah, City Slicker


2018-09-15 by KY Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Introduction: YHC recycled a recent winkie from Tetonic.  Defib did the whole winkie with a ruck and it looked like he had too much fun, so YHC wanted to try it out with a ruck and see just how much fun it was.

This Q was YHC’s second to last Q with F3 Summerville.  It was an honor to see the men one last time.

Conditions: 75F

FNGs: Yes, 1.  Welcome Swiper

COP:

  • World’s Greatest Stretch – on Q
  • 10X Don Quixote – In Cadence

The Thang:

  • Song: Flower by Moby (3:24 long)
    • On “Sally Up”, High Push Up hold
    • On “Sally Down”, low push up hold
    • 30 of each with some long low push up holds
  • Ruck 0.25 miles
  • Song: Thunderstruck by AC/DC (4:51 long)
    • Squat hold for the duration of the song
    • On “Thunder”, squat jump (15 squat jumps performed)
    • On “Thunderstruck”, shuffle step 20yds (12’ish sprints)
  • Ruck 0.25 miles
  • Song: “The Best of You” by Foo Fighters (4:15)
    • High plank hold
    • On “Best”, do 2 ct Mountain Climber (40 burps)
    • On “You”, do a burpee (21 burpees)
  • Ruck 0.25

 

Mary:

  • Song: “In the Air Tonight” by Phil Collins (5:36)
    • Plank hold however you want (high plank, low plank, on the knees, etc), just stay in the fight!
  • Shuffle Step back to the flag

Numberama: 10

Namerama: Wreck it Wralph, Reynolds, Cheetah, Swiper, Gruber, Belator, Defib, Chowdah, City Slicker, KY

Pledge and COT

Filed Under: Magnitude Tagged With: Belator, Cheetah, Chowdah, City Slicker, Defib, Gruber, KY, Reynolds, Swiper, Wreck it Wralph

Getting Crushed While Jamming Out

  • When: 20180831
  • QIC: KY
  • The PAX: Grits, Hot Tub, Bob the Builder, Major Dad, Boll Weevil, Woody, Rosco, Wrinkles, Defib (ruck), Cold Cut


2018-08-31 by KY Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Introduction: YHC has been wanting to do a music based workout for while, finally decided to test it out on the men of Tectonic.  The premise is that the the Pax follows the song and does a movement when a certain word or phrase is said.  YHC will attest that directive is easy to underestimate

Those of you who come to Tectonic know the amount of mumble chatter that the Pax generates for the entertaininment of the Q.  It is safe to say that the mumble chatter quickly died down once we hit full stride

From “Discipline Equals Freedom: Field Manual” by Jocko Willink

Conditions: 74F and beautiful

FNGs: None, but disclaimer given

COP:

  • SSH – 15x – IC
  • World’s Greatest Stretch – On Q
  • High Knees – 15x – IC
  • Don Quixote- 10x – IC

The Thang:

  • Song: Flower by Moby (3:24 long)
    • On “Sally Up”, High Push Up hold
    • On “Sally Down”, low push up hold
    • 30 of each with some long low push up holds
  • Indian run the triangle
  • Song: Thunderstruck by AC/DC (4:51 long)
    • Squat hold for the duration of the song
    • On “Thunder”, squat jump (15 squat jumps performed)
    • On “Thunderstruck”, sprint 20yds and back (12’ish sprints)
  • Indian run the triangle
  • Song: “The Best of You” by Foo Fighters (4:15)
    • High plank hold
    • On “Best”, do a Burp aka half a burpee (40 burps)
    • On “You”, do a burpee (21 burpees)
  • Indian run the Triangle
  • Carolina Dry Docks – 20x – On Q
  • Bear crawl from the flag to the fence
  • Move to the picnic tables and Tricep dips – 20x – On Q
  • Crab walk back to the flag

Mary:

  • Song: “In the Air Tonight” by Phil Collins (5:36)
    • Plank hold however you want (high plank, low plank, on the knees, etc), just stay in the fight!
    • Just to point out the obvious: 5 minutes and 36 seconds of plank happened right there
  • Hello Dolly – 20x – IC
  • Freddie Mercury – 20x – IC

Numberama: 11

Namerama: Grits, Hot Tub, Bob the Builder, Major Dad, Boll Weevil, Woody, Rosco, Wrinkles, Defib, Cold Cut, KY

Pledge and COT

Announcements: P200 signups, Hot Tub’s charity run and shoe collection (look for a post soon)

Devo:

“Control yourselves. Be on your guard. Your enemy the devil is like a roaring lion. He prowls around looking for someone to chew up and swallow.”
‭‭1 Peter‬ ‭5:8‬ ‭NIRV‬‬
http://bible.com/110/1pe.5.8.nirv

Want More Persevere(ability)?

The ability to persevere—to remain strong and steadfast in the face of difficulties and delays and distractions—is a fundamental skill, necessary for any man choosing to devote himself to our King, Jesus Christ. He showed us how in the wilderness and against the temptations that followed (Matthew 4:1-11). Like him, we too must bear up against the pressures of the world, and not only for a while, but until the very end of our days. Though any one trial or temptation may be short lived, there’s always something out there capable of our destruction.

Preparedness is paramount. You see, when we’re unprepared and troublecomes (at work, in our relationships, our finances, our health) it takes us down: into anxiety, anger, bitterness, despondency, depression, isolation. When we’re unprepared and temptations come (material, carnal, moral) they too take us down: away from God and into sin. Compounding our lack of preparedness, the enemy is always quick with interference and misinformation.

“You won’t make it.”

“This’ll be long and difficult… too long, too difficult for you.”

“You’re alone, forgotten.”

“You won’t have strength enough to persevere.”

“You should just give-up/give-in now, and avoid the grief of waiting, just to give later.”

Okay, so what do we do?

Perseverance isn’t innate; it’s learned. All of us can do it if we train. So, brother, manufacture some pressure and train yourself. Push your limits, physically, mentally, spiritually: climb a tough summit; tackle a hike of many miles; fast for a period of days; turn devices off and embrace quiet and solitude and prayer for an uncomfortable period. Remember, God designed you for perseverance. So, by training, you’ll simply learn what you’re made of (plus you’ll expose the lies of the enemy). It doesn’t take much to learn a whole lot about yourself!

Moleskin:   As mentioned earlier, YHC has wanted to do a music based BC for a while. Simply picked out a song with a repeated word or phrase, assign a movement to it, and get after it. Almost writes itself.  It was definitely out of the box and it took a bit for the Pax to fall in the groove, but it turned out to be an awesome BC that was both extremely fun and crushing at the same time. Lesson here is simply get out there and have some fun.

Filed Under: Tectonic Tagged With: Bob the Builder, Boll Weevil, Cold Cut, Defib, Grits, Hot Tub, KY, Major Dad, Rosco, Woody, Wrinkles

Them are Some Big Blocks

  • When: 20180830
  • QIC: KY
  • The PAX: Urkel, All In, Training Wheels, Hacker, Joker, Mack


2018-08-30 by KY Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Intro: YHC had heard about the legend of the big blocks that The Ditch had at their disposal and wanted to fully experience them.  YHC can attest that they are in fact big blocks and YHC thoroughly enjoyed the beatdown they delivered.  YHC has to admit, he’s a little jealous of the Ditch.

Conditions: 76F and Humid

FNGs: None

COP:

  • SSH – 15 IC
  • Little Baby Arm Circles – 10 IC
  • Backwards Little Baby Arm Circles – 10 IC
  • Shoulder Touches – 15 IC
  • High Knees – 15 IC

The Thang:

Flora 123

  • Partner up and grab a block
  • Round 1: 100 Merkins
    • P1: 10 Merkins on the block
    • P2: High Plank with feet on the block
    • Flip flop until done
  • Round 2: 200 LBCs
    • P1: 20 LBCs with the block on the chest
    • P2: Hold feet 6″ off the ground and hold block over head
    • Flip flop until done
  • Round 3: 300 Goblet Squats
    • P1: 25 Goblet Squats with block
    • P2: squat hold with block

Curls for the Girls – 25 On Q

Overhead Press – 25 On Q

Stow blocks

Over Unders the length of the tennis courts

Rail Road ties the way back

Mary:

  • American Hammer – 25 IC
  • Flutter Kick – 20 IC
  • Pickle Pounders – 20 IC
  • Plank holds

Numberama: 7

Namerama: PAX names

Pledge and COT

Announcements: P200 is up.  Get out and sign up!

Devo: A lesson in Humility.  Get some in your life.

Moleskin:   YHC threw a couple new exercises at the men of the Ditch today, and it took some time for them to see the mechanics of it.  They drew out an appropriate amount of mumble chatter, which YHC always take as a good sign.  Looking back, YHC should have spent a little more time in the demo to make sure it clicked better.  Regardless of YHC’s quick demo, they picked it up after a couple rotations and we got the work in.

Filed Under: The Ditch Tagged With: All In, Hacker, Joker, KY, Mack, training wheels, Urkel

The Final KY Creamer

  • When: 20180819
  • QIC: KY
  • The PAX: What!?, Sophia, Defib, No Shoes, Myrtle, Splinter, Sprinkles, Bubble Head, Professor Klump, Waldo, Schrute, 50/50, Pretzel, Glitter Pony, Lobster


2018-08-25 by KY Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 72F

FNGs: None

COP:  None

The Thang:

We got miles.  Runners, ruckers, bikers, and the like.

Mary: None

Numberama: 19

Namerama: What!?, Sophia, Defib, No Shoes, Myrtle, Splinter, Sprinkles, Bubble Head, Professor Klump, Waldo, Schrute, 50/50, Pretzel, Glitter Pony, Lobster, KY

Pledge and COT

Announcements:

Moleskin:   None.  Except that the Creamer is like herding a bunch of cats.  Just hold on and embrace it.

Filed Under: The Creamer Tagged With: 50-50, Bubble Head, Defib, Glitter Pony, Lobsta, Myrtle, No Shoes, Pretzel, Professor Klump, Schrute, Sophia, Splinter, Sprinkles, Waldo, What!?

You had me at Short Card

  • When: 20180825
  • QIC: KY
  • The PAX: Chiper (Kernersville, NC), Spider Crab (FNG - Kernersville, NC), Sugar Mountain, Space Cowboy, Good Times, Schrute, Hot Wire, Pretzel, Suds, Reynolds


2018-08-25 by KY Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 70F and just about perfect

SCS: Suds & KY (5 mi ruck)

FNGs: Yep, an out of town guest.  Now known as Spider Crab.

COP:

  • Little Baby Arm Circles – IC – 10x
  • Little Baby Arm Circles, backwards – IC – 10x
  • Big Arm Circles – IC – 10x
  • Through the Tunnel – IC – 10x

The Thang: The Recon Short Card

Mosey to the first AO corner

1. Merkins – On Q – 30x
2. Squats – On Q – 30x
3. LBCs – On Your Own – 30x

Mosey to Next AO corner

4. Burpees – On Your Own – 10x
5. Windmills – IC – 10x
6. Merkins – On Q – 30x

Mosey to NextAO corner

7. Mountain climbers- IC – 15x
8. Flutter kicks – IC – 15x
9. Burpees – On Your Own – 10x

Mosey to Next AO corner

10. Cherry pickers (kinda like TTT) – IC – 10x
11. Merkins – On Q – 30x
12. Side Straddle Hop – IC – 15x

Mosey to Next AO corner

13. Superman – On Q – 30x
14. Burpees – On Your Own – 10x
15. Chain breakers – On Q – 10x

Mosey to Next AO corner

16. Merkins – On Q – 30x
17. Lunges – IC – 15x
18. Hello dollies – On Q – 30x

Mosey to Next AO corner

19. Burpees – On Your Own – 10x
20. Trunk twists – IC – 10x
21. Chest Pull Ups – On Your Own – 50x or until failure

Mosey to the flag

Mary:

  • American Hammer – IC – 10x
  • Box Cutter – IC – 10x
  • Pickle Pounder – IC – 15x
  • Iron Cross – On Your Own – 10x

Numberama: 11

Namerama: Chiper (Kernersville, NC), Spider Crab (FNG – Kernersville, NC), Sugar Mountain, Space Cowboy, Good Times, Schrute, Hot Wire, Pretzel, Suds, Reynolds, KY

Pledge and COT

Announcements: Marathons and GORUCK events coming up. Find an event and participate.

Moleskin:   YHC was expecting a tough winkie when pulling out the MARSOC Recon Short Card. To put it simply, it did not disappoint. Saying the PAX pushed hard is an understatement. We ultimately had to take a couple 10 counts to bring ourselves to center. Moleskin moment here is watch your team and adapt. Pushing a team beyond the breaking point doesn’t do anybody any good and will definitely hurt you in the long run.

Filed Under: Fault Line Tagged With: Good Times, Hot Wire, KY, Pretzel, Reynolds, Schrute, Space Cowboy, Suds, Sugar Mountain

Not the Tubes Again!

  • When: 20180817
  • QIC: KY
  • The PAX: Tinker, Defib, Cheetah, City Slicker, Gruber, Dri Prime, Wreck it Wralph,


2018-08-22 by KY Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 72F and clear

FNGs: None, disclaimer given

COP:

Imperial Walkers 10X In Cadence
Don Quixote 10X In Cadence
Worlds Greatest Stretch

The Thang:

Pick out slosh tube
Move out to the softball field as a group.  Carry on shoulder to get used to the movement

Instructions for the field:

Move as a group between the stations at the softball field.  
Target 3 sec reps

1st round
Home Plate: Curls for the Girls 20x On Q
Lunge walk to 1st base
1st Base: Zercher Squat 20x On Q
Cusack to 2nd Base
2nd Base: Overhead Press 20x On Q
Reverse Lunge to 3rd Base
3rd Base: Back Squat 20x On Q
Cusack to Home Base

2nd Round
Home Plate: Tricep Press 20x On Q
Lunge walk to 1st base
1st Base: Front Squat 20x On Q
Cusack to 2nd Base
2nd Base: Up & Overs 20x On Q
Reverse Lunge to 3rd Base
3rd Base: Lateral Raises 20x On Q
Cusack to Home Base

3rd round
Home Plate: Curls for the Girls 15x On Q

Mary: Ruck Flutter Kicks IC 40X

Numberama: 8

Namerama: Tinker, Defib, Cheetah, City Slicker, Gruber, Dri Prime, Wreck it Wralph, KY

Pledge and COT

Devo: The Slosh Tubes work some muscles that we normally don’t.  It’s easy to work the easy muscles, or our favorite muscle groups.  However, focusing in on the muscles that we don’t work is where we should focus our attention.

The same goes in life, we should focus on developing our week spots.  Don’t just focus on the things that we are good at.  When you focus on those “weak” spots, that is where true growth happens

Moleskin:   it was awesome to see all the guys out today.  The Slosh Tubes have a way of bringing even the most fit among us to our knees, so they are a great equalizer.  When we go through Q School, we’re reminded that we should develop a workout that will test both the seasoned and new.  This applies in our leadership roles as well, don’t forget to focus on the people around us that have been around for ever and are well seasoned along with the people that are new or need additional support.

Filed Under: Magnitude Tagged With: Cheetah, City Slicker, Defib, Dri-Prime, Gruber, KY, Tinker, Wreck it Wralph

Some Gentle Dora Lovin’

  • When: 20180814
  • QIC: KY
  • The PAX: Yo Adrian, Prius, Splinter, Daycare, Chilly Willy, Chum, Itgonbefun, Sakrete, High Stick, Show Me, Gruber, Waldo, Easy In, No Shoes, Defib,


2018-08-14 by KY Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 72F and Humid

FNGs: None, Disclaimer Given

COP:

  • Through the Tunnel – 10X IC
  • Side Saddle Hop – 20X IC

The Thang:

Grab a block and line up.  Indian run with the block to the concession stand at the baseball complex

Find a partner for Dora.  While one partner does the exercise, the other partner runs with the block to the gate and back (~100 yds there and back).  Both partners work on the reps together.  Dora exercises were:

  • 100 Merkins on the block.  One hand on the block for one press, then the other hand for one press.  Rinse and repeat
  • 200 LBCs (bonus points for LBCs with the block. No, not really)
  • 300 Squats with the block

Homer to Marge to Mr Burns (look it up in the lexicon) – 10X IC

Back to partners.  One partner does the exercise while the other holds the position.  Flap jack

  • 20 OHP/High Plank
  • 20 Curls for the Girls/Al Gore with the block

Ruck the blocks back to the flag.

Mary: No time

Numberama: 16

Namerama: Yo Adrian, Prius, Splinter, Daycare, Chilly Willy, Chum, Itgonbefun, Sakrete, High Stick, Show Me, Gruber, Waldo, Easy In, No Shoes, Defib, KY,

Pledge and COT

Announcements: 5 Guys Lunch on Thursday

Devo: None given.  Already kept the men too long

Moleskin:   The men pushed today.  They pushed hard.  There allegedly was some merlot splashed today (unconfirmed as of this writing).  Was it anything YHC did? Let YHC make this clear….NOPE! Sure, YHC wrote the winkie, but YHC didn’t do the work.  All YHC did was set some direction and get out of the way.

YHC finds this to be true in just about every leadership situation.  Whether that be with the family or work, the principle still remains the same.  Just give some leadership and get out of the way.  Maybe some guidance is needed during the task, but doing this enables decision making at the lower level (which has all kinds of benefits – development, speed to action, reduced cycle times, etc).  Try it the next time you’re in a leadership role.  Stay close, but not too close.  You’ve got to give it time and freedom to work.

Filed Under: Bedrock Tagged With: Chilly Willy, Chum, Daycare, Defib, Easy In, Gruber, High Stick, Itgonbefun, KY, No Shoes, Prius, Sakrete, Show Me, Splinter, Waldo, Yo Adrian

That Day a Rucker Q’ed a Running AO

  • When: 20180809
  • QIC: KY
  • The PAX: Muscadine, Good Times, Space Cowboy, Bellator, Myrtle, Floppy, Grits, Snowden, Peg, KY


2018-08-13 by KY Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 72F 100% Humidity

FNGs: None

COP:  Nope, we ran

The Thang:

Run half of Alson loop, then head to garage.  Go up stairs backwards and run the ramps down.  Follow the same path back.  Lap AO until time.

Mary: Nope, we ran

Numberama: 10

Namerama: Muscadine, Good Times, Space Cowboy, Bellator, Myrtle, Floppy, Grits, Snowden, Peg, KY

Pledge and COT

Announcements: Old Flame’s run on the bridge, GORUCK Extortion

Moleskin:   Its a shame that YHC didn’t get an opportunity to Q Tremor prior to his farewell tour.  YHC has numerous BC Q’s under his belt and can develop a workout to suit that needs, but picking up a running AO was completely new.  YHC had a route in mind, but ran it through the AO Q just prior to assembly.  Which turned out to be a great thing to do.  The AO Q pointed out some opportunities for improvements, and after a quick calibration session, we put it into action.

Leadership call on this is two fold.  First, get out of your comfort zone.  That’s pretty easy and straight forward.  Only when we get in new situations do we learn.  The second part is look for people you can learn from when your out of your comfort zone and ask questions.  One can never be too humble in a leadership position.  Ironically, YHC finds that people respect that more than someone who doesn’t seek input/help.

Filed Under: Tremor Tagged With: Bellator, Floppy, Good Times, Grits, KY, Muscadine, Myrtle, Peg, Snowden, Space Cowboy

The Day Seismic Was Quiet

  • When: 20180726
  • QIC: KY
  • The PAX: Smokey, Canoli, Bee Wax, Milton, Fanny Pack, Adustment (Respect), Hospice (Respect), Sugar Mountain, Goose (Respect), Schrute, High Times, High Stick (ruck), Cheetah (ruck), Good Times, Green Bags (vest), Peg, Chowdah


2018-07-26 by KY Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Introduction: It has been a hot minute since YHC has been to Seismic. Obviously the only way to stage a triumphant return was to pick up a Q and bring a righteous beatdown.  It was awesome to see a ton of new faces along with the familiar ones.  Oddly enough, the mumble chatter was extremely low.  Especially since the Seismic Pax is usually lively.

YHC wanted to approach this Q a bit differently than others in the past and brought out some long holds.  Looking back, this may have shut down the mumble chatter early.

Regardless, fun times were had by all.

Conditions: 74F and humid

FNGs: none, disclaimer given

COP:

  • Side Straddle Hop IC 15x
  • Big Arm Circles IC 10x
  • High Knees IC 10x

The Thang:

Grab two bricks and 1 block and return to the flag

  • Lunges with the block IC 10x
  • Merkins on bricks with renegade row IC 6 count 20x
  • Curls for the Girls on Q 25x

To the sand pits, line up across from each other

  • squat hold with block – 30 sec
  • Bear crawl to opposite  side
  • Plank hold 40 sec
  • Crab walk to opposite sid
  • Push Up Hold 40 sec
  • Bear crawl
  • Single leg squat hold (25 sec each leg)
  • Crab walk
  • One arm Plank hold (25 sec each arm)
  • Bear crawl
  • One arm side plank hold (25 sec each arm)
  • Crab walk

Lap around AO, ruckers up front

Back to the flag

  • Side Arm Raises with bricks & slow negative IC 10x
  • Upright rows with block On Q 15x
  • Shoulder Press with bloc On Q 15x
  • Shrugs with Bricks and Blocks on Q 15x
  • Front Arm Raises with bricks & slow negative IC 10x
  • Triceps extensions with block on Q 15x

Stow blocks and bricks

Mary:

  • American Hammers IC 20x
  • Knees to Elbows IC 10x
  • Climber Taps IC 20x
  • Flutter Kick IC 20x
  • Dammits IC 15x

Numberama: 18

Namerama: PAX names

Pledge and COT

Announcements

Devo:

Gotta Get Humble

Let’s first get straight on what “getting humble” is not. It’s not trying to think poorly of ourselves or denigrating ourselves or anything like that. It actually involves taking the focus off ourselves. Getting humble is checking our tendency to think ourselves better than others, or more important, valuable, worthy of time or mindshare or respect. Getting humble is shutting down our tendency to “size people up” and position them on some scale—based on money, title, education, geography, whatever. Getting humble is recognizing allpeople as the careful works of God, equally worthy of love and sacrifice.

Getting humble is counter-intuitive, and it moves against prevailing culture. You see, we men want to feel successful, important—and have others consider us so. Culture trains us, therefore, to promote ourselves; to be strategic with our time and attention; to let positions determine our treatment of others. This training is foolish. It misses the sense and strength of humbleness.

Imagine someone humble. They’re often fearless, able to act on convictions, rather than trying to impress. Their decision-making is often sound, unclouded by insecurity or prejudice. They listen and welcome honest differences. They abide critics, crushed not by their criticism. They’re often magnetic, treating all people with respect. They engender loyalty, camaraderie. King Solomon wrote, “with the humble is wisdom” (Proverbs 11:2). We want to work with humble people. We want to work for them and have them work for us. We want them as spouses, friends. But, mostly, we should want to get humble ourselves.

Okay, so what do we do?

Practice getting humble. Choose something this week: initiate a conversation and listen more than you talk; serve in a way that’s mundane or difficult (unpleasant, even); help someone anonymously; give someone the credit they deserve (even if you deserve some too).

Moleskin:   replace with moleskin

Filed Under: Seismic Tagged With: Adustment, Bee Wax, Canoli, Cheetah, Chowdah, Fanny Pack, Good Times, Goose, Green Bags, High Stick, High Times, Hospice, Milton, Peg, Schrute, Smokey, Sugar Mountain

  • 1
  • 2
  • 3
  • Next Page »

© 2014 F3. All Rights Reserved

Copyright © 2023 · Genesis Child Theme - F3 Summerville on Genesis Framework · WordPress · Log in