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.