Fitness. Fellowship. Faith.The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
Conditions: Warm (80F) and humid, but thankfully minimal bugs. Sunrise was right at end of workout.
Disclaimer: Given.
COP: Grab blocks (2 per pax) – place lighter one on near end of track and cusack a heavier one to far end of track (1/8 mile away)
The Thang
- 10-count body builders with push-up* x 12
- 1/8 mile mosey
- 10-count body builders with deadlift* x 24
- 1/8 mile mosey
- 10-ct w/ PU x 11
- 1/8 mile mosey
- 10-ct with DL x 22
- 1/8 mile mosey
- 10-ct w/ PU x 10
- 1/8 mile mosey
- 10-ct with DL x 20
- 1/8 mile mosey
- 10-ct w/ PU x 9
- 1/8 mile mosey
- 10-ct with DL x 18
- 1/8 mile mosey
- Stow lighter blocks
- 1/8 mile walk
- Carry heavier blocks back for final 1/8 mile walk, stow in shed
*Explanations:
- 10-count body builders with push-up (“start up, go down”) – use heavy blocks for these:
- 1. Deadlift down (place block on ground but keep holding it)
- 2. Kick feet out to plank position
- 3. Push-up down
- 4. Push-up up
- 5. Kick feet into squat position
- 6. Stand up holding block
- 7. Curl up
- 8. Overhead press up
- 9. Overhead press down
- 10. Curl down
- 10-count body builders with deadlift (“start down, go up”) – use light blocks for these:
- 1. Stand up holding block
- 2. Curl up
- 3. Overhead press up
- 4. Tricep extension down
- 5. Tricep extension up
- 6. Overhead press down
- 7. Curl down
- 8. Deadlift down
- 9. Deadlift up
- 10. Deadlift down
Grand totals:
- 42 x 10-count BB with push-up
- 84 x 10-count BB with deadlift
- 1.25 miles
Numberama: 3
Namerama: LottaLove, Cisco, Luigi
Pledge, COT
Announcements/Prayer Requests:
- Prayers for future of The Jones AO – want to keep it going, but need fresh/consistent leadership to carry the mantle forward. Many Pax are in seasons of life that make it challenging to commit to AOQ duties.
Devo:
- Cisco saw a large majestic hawk watching us from a light pole just as the sun was rising, which was the perfect intro to the brief devo YHC had thought of:
Do not toil to acquire wealth;
be discerning enough to desist.
When your eyes light on it, it is gone,
for suddenly it sprouts wings,
flying like an eagle toward heaven.
Trust in him at all times, O people;
pour out your heart before him;
God is a refuge for us…
if riches increase, set not your heart on them.
- Reminder not to set your heart on wealth (big or small) as your source of security or comfort, because it can fly away when you least expect it as easily as an eagle (or a hawk). YHC said this primarily as a reminder to self. There seems to be a tendency for Americans to “toil to acquire wealth” so we can rest later, and set our hearts on that as our refuge and comfort/security, whereas the Bible tells us to set our hearts on God as our refuge, and rest now, even while we work.
Moleskin:
- This was a duplicate of Body Builders Reprise from 20210629; we didn’t get as far this morning because all of the pax were feeling the heat/humidity, and a bit out of shape from lack of F3 participation recently due to other obligations. All things considered, it was a good solid effort from everyone. YHC still loves this workout and hopes to recycle it many times again in the future.
