January 30, 2018

Coons in the Nest

THE SCENE: Just above freezing. Perfect.

F3 WELCOME & DISCLAIMER  (during warmorama, but we checked the box!)

– Windmill (in cadence) – 15
– Imperial Walkers (in cadence) – 15
– Hillbillies (in cadence) – 15
– Side staddle hop (in cadence) – 20
– High knees (in cadence) – 15
– Mummy kicks (in cadence) – 15
– Baby arm circles + running in place (in cadence) – 10 & 10
– Heisman shuffle (COUNT) – 20
– Mosey lap around the island


– Right ankle
– Left ankle
– In line – RIGHT foot forward
– Hip flexor
– Hands on floor + in air

– In line – LEFT foot forward
– Hip flexor
– Hands on floor + in air

Count off, 1, 2, 1, 2.

GROUP 1 – Pavilion

4 stations:
– Merkins – 20
– Box jumps to bench – 20
– Elbow planks (knees to side) – 20
– Burpees – 12
– After all are finished with their station, everyonebear crawl 3/4  lap on benches around pavilion to next station.
– Then shift to next station and repeat until all 4 stations are complete by all PAX.

GROUP 2 – Playground

– AMRAP pull ups (on rings or swing bar)

– lunge walk to parking lot

– mosey around the island and back to playground.

– rinse and repeat until group 1 is finished. Then swap with group 1.

Each group completed 1 full round of each, and then 1/2 round of each before Mary.

[ ] clock around pavilion (6″ hold, then raise legs to 90 degrees as you count off, and alternate between 6″ and 90 degrees on each round.)
[ ] Flutter kicks
[ ] American hammers – 20
14 Pax, 1 FNG: Mudslide! Shoestring, Bookworm, Dewie, Blart, Crayfish, Sir Mix A Lot, Snookie, Pirtle, Ghost Dog, Toms, Hanson, Handsy (VQ), FourEyes.
Eph. 4:29 – Let no corrupting talk come out of your mouths, but only such as is good for building up, as fits the occasion, that it may give grace to those who hear.
So much out there now about men committing sexual immorality – affairs, sexual assault, etc.
I bet for MOST of these guys, they did not set out to commit sexual assault. It happened because of one compromise after another.
When you’re standing at point A, point Z seems a long way off.
Point A – complete purity, above all reproach
Point Z – adultery, assault, etc.
I would never do that!
But – small compromise – linger too long looking at a coworker, follow that Instagram hashtag too far – leads to another – allow myself to think about coworker in a sexual way, looking up specific Instagram hashtags, etc.
Before you know it, you’ve gone from point A to B to C…until you’re standing at point Y and all of a sudden, point Z doesn’t seem like that big of a deal.
For us today – at F3 I hear a lot of sexual undertones and innuendo – even the names of many of our ab exercises have sexual connotation. Heck, even my F3 name – handsy. I’ve joked about not liking it, but really I don’t even want a nickname that has it’s roots in sexual assault. More on that later 🙂
You may say, “we’re just messing around, just being guys…” But I say, really the Bible says – is it helpful to those who hear? Or corrupting?
Let’s live above reproach and refuse to compromise even in our joking around. If we’re going to be godly men, that’s what we’ve got to do.

We don’t do enough pull-ups. When in doubt, AMRAP them out. Get better.

Service 2.0 at Ms. Bailey’s on Saturday (7am – 10am) – Check GroupMe for address.

VQ by Speed Bump on 1/31 at Old Forest!!! Be There!

New AO launching nearby on 2/6: Tobey Park. Only Tuesdays for now. Check with FourEyes for info or to Q there soon.