THE SCENE: A frosty 31 and falling before the sunrise. A perfect gloom to carry around an aluminum ladder. Luckily no PAX was double dog dared to lick it!
F3 WELCOME & DISCLAIMER: Never so happy to do this two times as it was necessary to accommodate our late arrivals that doubled our numbers (from 2 to 4).
(Burpees x 10 IC, Warm up lap around the center) x 5 = 50 Burpees IC
nice and toasty
Mosey to the top of the Berm and lined up facing one end of a 21′ aluminum ladder lying extended on the ground.
- One at a time we ran through the rung squares, 4 rounds total
- 1st round hitting each square with one step
- 2nd round double tapping each square with two steps
- 3rd round sideways with lateral steps
- 4rth round sideways facing the opposite direction
- Rinse and repeat with a ruck sack on (minus rounds 3 and 4)
PAX picked up and carried the extended ladder on a 1/2 mile run occassionaly extending and holding the ladder fully above the head while maintaining a 10 minute mile pace.
- propped one end of the ladder on a sturdy branch approx. 16′ above the ground.
- used the ladder rungs as an inclined monkey bar, PAX one at a time completing as many rungs as possible starting with legs on the ground elevating off near the midsection of the ladder.
- Each rung representing 1 Burpee, PAX grappled their way up and any left over rungs would be redeemed with the corresponding number of penalty Burpees.
- 1 PAX attempted the manuever while one PAX was on deck as a spotter and ladder anchor. Rotated through the 4 PAX present.
- The other 2 PAX performed an exercise of choice determined by the ‘active’ man on the ladder.
- 1st Round exercises, OYO, included SSHs, Merkins, Fluttter Kicks, American Hammer
- 1st Round penalty Burpees totalled approx. 20
- 2nd Round exercises, OYO, included SSHs, Flutter Kicks, Merkins.
- 2nd Round penalty Burpees totalled approx. 20
- Partnered up and Fireman carried each other back to the StartEX switching periodically (approx. 300 yds)
COUNT-OFF & NAME-O-RAMA
4 PAX, 0 FNGs
CIRCLE OF TRUST/BOM:
God be glorified in our adversity and weakness.
John 9: 1-3 ‘As he went along, he saw a man blind from birth. His disciples asked him, “Rabbi, who sinned, this man or his parents, that he was born blind?” “Neither this man nor his parents sinned,” said Jesus, “but this happened so that the works of God might be displayed in him.
When adversity hits or I realize my weakness in multiple areas I often view these as ‘spiritual discipline’ from a loving Father. As if I am being punished or the consequences of my sin are being weighed out against me for growth or to increase faith. Though I believe this is the case many a time, I must remember that we are made perfect in our weakness, that God is glorified in our struggles. I am humbled and God is glorified.
I must remember and not grow frustrated when I ‘fail’ or when I am ‘weak’ or when adversity hits but realize in my own imperfection His perfection shines through. Our struggles and our darkest hours are also opportunities to show God’s glory to others around us. We pray that we will not experience those dark days/years but we also know they are coming as Jesus promised us that in this life we will have suffering but . . . . He also promises us to ‘take heart‘ as He has overcome the world.
At 0530 it was Yardsale and I. Something he said hit me in a new way; “What would you do if it was just you here?” and “Boy, I’m really glad I decided to get out of the fartsack and come out.”
I don’t know if I would have gone through with the workout or just did some Burpees and run a few miles and called it a day. I do know that I certainly would not have pushed myself as hard as possible, and the results physically, mentally, and spiritually would have been sub-par.
The physicality of F3 is great but the comradery (2nd F), accountability, and encouragement is better. Yes, I’m glad Yardsale, Photoshop, and Interweb posted as we got to know a bit more about one another by doing hard things together. We have a few more shared stories and experiences together. However, I miss all of the others who weren’t there and we are all less because of their absence.
Doing this over, I’d scrap the ladder runs as one couldn’t really accelerate through the smaller rung squares and the potential risk of turning one’s ankle did not out way the mild increase in heart rate.
More time should have been spent on the inclined monkey ladder work. We could have enjoyed a ton of penalty burpees while really pushing ourselves up the rungs through different hand techniques and engaging one’s core. The best results came by attacking the ladder rungs sideways hooking your leading hand on the next rung while using your core and the rhythmic bounce of the flexing ladder to propel you forward and upward. One was motivated to not let go as the height increased off the ground the further you went.
If one was to reach the top and make his was back down, each rung back would have been a plus one that would substitute for any negative balance of his fellow brother. This would stand as ‘servant motivation’ for the accomplished HIM paying the debt of a struggling brother.
Prayers lifted up for Photoshop’s mother and Interweb’s grandmother who will be scheduling back surgery in the near future. Also, for one of Yardsale’s student (13 yrs old) who would be homeless if not for another family who’s taken him in as their 5th child temporarily.
Sign up for F3’s mentoring/disciple making opportunity; Whetstone.