May 10, 2018

Cones of TOURture

THE SCENE: Sun Rising Mid 60’s “PERFECT”


  1. I am not a professional
  2. You are participating at your own risk
  3. You are responsible for your own wellbeing
  4. You are here voluntarily, and you are not paying to be here
  5. Know your limits and do the best you can


  • SSHx20 IC
  • Mozey
  • Daisy Pickers x10 IC
  • Annies IC x 20 each side
  • Big Arm Circles x20 each way IC


Breakup in teams of two.

Goal combined total of 500 of the exercises below.

First partner does exercise while other runs to cone two (up incline) then broad jumps to cone three (after 250 was reached by most PAX switched to lunge walk) . Then sprints back to cone one (down incline). Once both partners have completed switch exercise. Keep total, flapjack.

  • Merkins
  • Big boy sit-ups
  • Squats
  • Mountain Climbers

Once Complete Pax lined up head to head.

  • Partnered Merkin Shoulder Taps x10 each arm
  • Bear Crawl Inch Worm x1*
  • Indian Run to Start X**


  • Back Plank 1 minute
  • Shoulder Blaster
    • Trampstamp 30x
    • Overhead Presses 30x
    • Thumbs Up Wide over Head 30x
    • Thumbs Down Wide below head 30x (completely exausted
  • Stazgazer 20 Count
  • Flutter Kick AMRAP 2 Mins
  • Hollywood Crunches x9***
  • ABC (Dealers Choice) Led by Big Al
  • Red Light – Green Light – Yellow Light led by Jasmine

13 PAX – Zero FNG – Choker, Jasmine, Green Monster, Orange Julius, Woodpecker, Cowbell, Bootheel, Part Timer, Boy Soulja Boy, Big Al, Sleep Number, Granola, Mr. Wonderful


Fullness of Time
Galatians 4:3-7
3 Even so we, when we were children, were in bondage under the elements of the world.
4 But when the fullness of the time had come, God sent forth His Son, born of a woman, born under the law,
5 to redeem those who were under the law, that we might receive the adoption as sons.

6 And because you are sons, God has sent forth the Spirit of His Son into your hearts, crying out,
“Abba, Father!”

7 Therefore you are no longer a slave but a son, and if a son, then an heir of God through Christ.

1. Pax Romana (lit Roman Peace) – Two centuries of declared peace by Caesar Augustus
2. Roman Roads promoted and encouraged the free travel especially throughout the Mediterranean area.
3. Common Language, Koine Greek
a. Koine was the language of the conquered rather than the conquerors, and so would not have been associated with imperialism and domination.

This was not a Last ditch effort
God had a plan from the beginning.

Just as a human father choses the time for his child to become an adult,
so the heavenly Father chose the time for the coming of Father chose the time for the coming of Christ to make provision for people’s transition from bondage under Law to spiritual sonship .[1]

Three Questions 

  1. How is the fullness of time being realized in your life?
  2. How has God uniquely gifted you and prepared you?
  3. How are you seeking His will in your life?


I am a big fan of partnered workouts. For someone who is new to fitness at all it offers a challenge to both those that are seasoned and people like me. Both are challenged according to their ability! The TOUR I wanted to take people on today was not one of distance but of the cones. Two very ruddy looking cones that caused pain. The pain of us getting better

I appreciate the opportunity to lead this great group of men. Some great HIM’s are being produced by this awesome thing called F3.



Tonight there is a meeting at Cafe Eclectic on N McLean at 6:30 for women who are interested in FiA. DM Phat Pat on FB or GroupMe, his M is leading this up!

Sunday, May 20, at 3pm, we’re doing a 2.0 workout (that’s kids – CHECK THE LEXICON) at Mothership. Mama’s Boy and O Positive will co-Q. The kids will have fun, and dads will get a workout. M’s are welcome to come watch (and laugh). It’s going to be a good time


[1] Donald K. Campbell, “Galatians,” ed. J. F. Walvoord and R. B. Zuck, The Bible Knowledge Commentary: An Exposition of the Scriptures (Wheaton, IL: Victor Books, 1985), 601.

*Wished I had done this one a couple more times it was fun.

**This has got to be the poorest executed indian run EVER. I presume it is due to the VQ…

***The VQ gave all he could at 9. I had originally planned 10… LAME