F3 ‘Amerikin’ Roulette
THE SCENE: 49 degrees cold damp muddy grassy did not sour the mood of the jovial lost boys. The pre-ruckers gladdened my heart and provided some respite from the dismal I-40 commute. Despite having a perfect view of the hunter in the night sky no tail fragments of Halley’s comment were seen.
F3 WELCOME & DISCLAIMER: disclaimed dishonestly as always is the case at the NE Kingdom as YHC is ‘paid’ by Zima via Crave Nitro.
WARM-O-RAMA: w/ rucks or CMU’s: Smurf Jacks x 10 IC, 180 Tempo Squat Jumps x 10 IC, Elf on the Shelf x 5 each side IC.
THA-THANG:
Mosey’d over to where QIC had placed a circle of 5 orange cones marking off 5 numbered stations (revolver chambers). An exercise was posted at each on index cards. PAX were instructed to pick a station and perform 10 reps of the exercise before moving counter clockwise to the next station.
A Rage Against the Machine and Linkin Park medley was played. PAX continued until the end of each song. A random number generator, btw 1 and 5, had selected numbers the night before. Each number corresponding to a station. At the end of each song the station number was called out designating the ‘loser(s)’ who unluckily ended up at that station. The penalty was a 15 yd down and back bear crawl ruck drag during the next round.
The surviving PAX continued with the station work for the duration of the next song. The resurrected PAX, upon completion of their penalty, rejoined us in station work.
10 total rounds completed (songs; Crawling, Guerrilla Radio, In the End, Bulls on Parade, Burn it Down, Sleep Now in the Fire, What I’ve Done, Killing in the Name, Breaking the Habit, Testify)
Exercises (with Ruck or CMU) included:
Round 1: Lunges, 180 Jump Squats, Overhead Presses, Merkins, Elf on the Shelf
Round 2: Mt. Climbers, Kettle Bell Swings, Prisoner Squats, Military Rows, Carolina Dry-Docks
Round 3: Smurf Jacks, Man-makers, Calf Raises, Straight Leg Dead Lifts, Monkey Humpers
Round 4: Freddy Mercurys, J-Lo, Box Cutters, American Hammers, Flutter Kicks
Rinse and Repeat all rounds as time permitted.
MARY: Round 4 x 2 with rucks/CMUs provided good core work.
COUNT-OFF & NAME-O-RAMA
10 PAX, 1 FNG (Alcatraz); Zima, Soulja Boy, Peeping Tom, Ice Cube, Bobsled, Liberace, Old Yeller, Birds Are Real, Tomb Raider
CIRCLE OF TRUST/BOM: ‘Relationship’ w/ the Creator
In a relationship with friends or our M’s we do three things:
1) Study them, 2) Talk to them, 3) Do things with them
God deeply wants a relationship with us. Those who believe are to accelerate in our relationship with Him in these three areas as well.
1) Study Him – Reading the Word (Bible), 2) Talk to Him – Prayer, 3) Do things with Him – Righteous Deeds.
Accelerate your 3rd F by reading the Word, Praying continuously, and out of joy in your salvation do good deeds with Him through the power of the Holy Spirit that lives in you.
MOLESKIN:
Always worth the 30 odd minute commute. Well worth the risk of deer strikes and sheriffs lighting you up. Elf on the Shelf sucks and could tweek your back but we need to work on more lower back muscles in F3 as that is the area where we as men store fat. Focusing on the back will also greatly improve pull-ups which thanks to Orange Julius’s Barracks q yesterday reminded me how inadequate I am at the pull-up bars.
The station work kept us together and the mumblechatter was strong. Not too much down time in between rounds. This type of format would also work for an F3 version of musical chairs.
ANNOUNCEMENTS:
Prayer requests for Nate, a young boy recovering from a fall. Also, requests for my sister in law Carly recovering from back surgery. Finally, please be in prayer and look for ways to serve all of the storm damaged communities. A number of houses are without roofs in a neighborhood just to the north of ours.
Eli Grow Legacy 8K is next Saturday. I’ll drive early Saturday morning if anyone needs a ride out there.
