2×2

THE SCENE: Perfectly cold.
F3 WELCOME & DISCLAIMER Done
WARM-O-RAMA:

15 SSH in cadence; 10 Daisy Pickers; 10 Abe Vigoda; 10 Merkins OYO

With it being cold, sometimes we just follow along and don’t use our brains.  So, we decided to do 20 more SSH in cadence, with the first 10 counted-off aloud by the Q  and the last 10 counted-off by each PAX internally (not aloud) but still in cadence with the rest.  The goal was to end at the same time.  Penalty for the PAX not ending in sync was 5 burpees – well, it was cold, so we did 5 burpees.

THA-THANG:
The PAX partnered up and we mosey’d from Startex to the High-school parking lot.  However, we did our own version of a partnered Indian Run, which came with LOTs of questions – like, do we get in 2 lines, how do we Indian Run with just 2 people, wait – there’s three of us so how does that work.  It was a little complex, I agree, but I thought a 2-person Indian Run would encourage leadership and get us to the parking lot a little bit faster.  It was a good try – and most of the PAX actually did the 2-person Indian Run.  Others simply ran side by side with some mumble-chatter – all good either way – we got the exercise in.

  • At the parking lot, 1 partner did burpees while the other ran 100yds and back.  Then we switched.  Did this 2 times each.  Hobby Lobby gave us a military-style 20-count at the end so we could catch our breath before proceeding…
  • We mosey’d in a 2×2 Indian Run fashion over to the tennis courts.  Same result as above.
  • At the tennis courts, there were 4-corners of a partnered exercises.  Each exercise was conducted in that corner for 1 minute, then we switched.  Once the exercise was finished by both, we moved to the next corner and did that exercise for 1 min ea.
    • Corner 1:  arm presses (one partner sits down and arm presses up, while the other provides resistance)
    • Corner 2:  leg lifts (one partner lays down and lifts legs up, while the other partner pushes them back down towards the ground)
    • Corner 3:  BBSU (one partner assumes the BBSU position while the other holds their feet down)
    • Corner 4:  Derkins (one partner grabs the others leg like a wheel-barrow position and the other does derkins)
  • We mosey’d in a 2×2 Indian Run fashion over to the light poles for Route 66.  By this time time only a handful were completing the Indian Run… oh well.
    • Partnered pattycake merkin throughout route 66.  These were performed in a slightly different manner.  Once the merkin was performed by each, the partners clapped their right hands and then their left hands, before doing the next merkin.
  • Once compete, we just simply mosey’d to Startex where we had about 90 seconds remaining.

MARY:
90 seconds of American Hammers

COUNT-OFF & NAME-O-RAMA
15 PAX:  Hot-N-Ready, Gas Mask, Red Light, Farmer, Chain Gang, Pronto Pup, Datsun, Pops, Black Diamond, Rocket Launcher, La Z Boy, Boudreaux, Captain Obvious, Halpert, Hobby Lobby
CIRCLE OF TRUST/BOM:
Leadership.  Leadership comes in many forms and in different areas of our life.  Sometimes we lead a group of F3 men, other times we just one PAX – which was what today’s Q was about.  Leading and encouraging others through the workout.  But throughout the day we have the opportunity for leadership – with our families, our kids, our co-workers, etc.  Servant leadership is something I try to use – where I’m always asking what I can do to help the person I’m leading.  Think about times throughout the day where we have the opportunity to lead and how to go about leading – it’s a unique opportunity and big responsibility.
MOLESKIN:
Many PAX across F3 Memphis need help and assistance in some form or fashion – so we lifted them up.
ANNOUNCEMENTS:
Not much here other than PLC was to take place at the Levee Creamery following our workout.

These CMUs gave me the runs

THE SCENE: mid 40s and a perfectly great morning to pay the man
F3 WELCOME & DISCLAIMER  Yes sirree
WARM-O-RAMA:

  • Mosey around the building
  • SSH IC x 25
  • IW IC x 20
  • Overhead Claps IC x 20
  • Windmills IC x 20
  • Indian Run to school
  • Seal Claps IC x 20
  • Prisoner Squats IC x 10
  • Indian Run back to starting point

THA-THANG:

Find a partner and grab 1 CMU  per 2 PAX members

COMBS routine  (all with CMU)

  • P1:  Starts exercise circuit
  • P2: moseys around the building

Exercises:

  • Curls x 100
  • Overhead Press x 200
  • Merkins x 300
  • BBSU x 400
  • Squats x 500

MARY:
She wasn’t present today
COUNT-OFF & NAME-O-RAMA
10 PAX: Alamo, PhotoShop, Beauty Shop, Pop Tart, Bruce, Tomb Raider, Ups, Hot-n-Ready, Paper Trail, Rabbit (QIC)
CIRCLE OF TRUST/BOM:
1 word that has so many different potential meanings – BUSY.

YHC has heard people say if you are busy, you are Being Under Satan’s Yoke.  This can be true if you are prioritizing the wrong things or being selfish with your time, resources…YHC recalled that we are all busy; with being a husband, father, co-worker (perhaps boss), friend, family member, etc.. and it is easy to get wrapped up in the busyness of life.  As YHC’s pastor said yesterday, prayer is a powerful tool and we should all take more time to do it – get in isolation / get by yourself and pray and really open up and talk to God and listen to what he has to say to you.  Spend time alone in prayer.

MOLESKIN:

  • We didn’t get through COMBS – not even close.  Note to self to alter rep counts next time or have a shorter Warm-O- Rama.
  • I love coming to the Berm.  It was one of the first AOs I visited outside of my home AO when I joined F3 as a lot of the FNGs I EHed live near there.
  • Praise request as 13 from the Warrior Center accepted Jesus Sunday night (11/10)
  • Prayers for Photoshop’s MIL Amy to have wisdom as she struggles with leukemia
  • Prayers for Homie and Commie as they are in the middle of Army basic training

ANNOUNCEMENTS:

  • Check out the Event Calendar.
  • There is a November Merkin challenge – 100 per day outside of BC.  Join in if you are so inclined
  • If you can get out of your comfort zone and attend another AO this week.
  • Puddle Jumper has his VQ on Wednesday at the Morg in Bartlett.  Go if you can!
  • 2ndF Lunch opportunity Thursday at Second Line (I have no idea where that is but there’s a Google for that)
  • Slater is in need of help to move on Wednesday – check out Slack for details on how / when you can help.

Mothership VQ

THE SCENE: It was rainy
F3 WELCOME & DISCLAIMER 

Yes
WARM-O-RAMA:

  • SSH IC x 40
  • Daisy Pickers IC x 20
  • Windmills IC x 20
  • Imperial Walkers IC x 20
  • Hillbillies IC x 20
  • Fwd & Bwd Arm Circles IC x 10 each
  • Merkins IC x 10
  • Annies IC x 10
  • Seal Claps IC x 10
  • Plank Jacks IC x 10
  • Groiners IC x 10

THA-THANG:

THANG 1

  • Indian Run up the hill
  • Indian Bear Crawl back down the hill
  • Indian Crab Walk up the hill
  • Indian Run back down the hill

THANG 2

  • Bear Crawl 1-2-3
  • P1: bear crawl to 1st enclave and crawl bear back
  • P2:  start on exercises

Exercises were:

  • 100 Merkins
  • 200 LBCs
  • 300 Squats

THANG 3

  • Route 66
  • Exercise:  Merkin
  • Start at 1st lightpole and do 1 merkin, run to next lightpole and do 2 merkins……..all the way to 11 for a total of 66 merkins

THANG 4

  • Red Barchetta
  • 100 yard dash / 100 SSH
  • 75 yard dash / 75 Mountain Climbers
  • 50 yard dash / 50 LBCs
  • 25 yard dash / 25 merkins
  • 10 yard dash / 10 burpees

THANG 5

BATWINGS

  • Forward Arm Circles IC x 20
  • Backward Arm Circles IC x 20
  • Seal Claps IC x 20
  • Overhead Claps IC x 20

MARY:

  • Gas Pumps IC x 15
  • BBSU IC x 10
  • Alternating Shoulder Taps IC x 15
  • Plank around the Circle – count to 50
  • Hello Dollys IC x 15
  • Flutter Kicks IC x 15

COUNT-OFF & NAME-O-RAMA
7 PAX, 0 FNGs, Soulja Boy, Snowman, Orange Julius, Peeping Tom, Daniel Tiger, Hot-N-Ready, Rabbit (QIC)
CIRCLE OF TRUST/BOM:
I am sure there was some inspirational stuff said.
MOLESKIN:
Don’t wait a long time to do your backblast.  I guess better late than never…
ANNOUNCEMENTS:
They are all irrelevant now.

“Those are not 11s”

THE SCENE: 40 degrees, but felt colder than that. Archie showed up, like we were about to go camping at the South Pole.
F3 WELCOME & DISCLAIMER:  Disclaimed
WARM-O-RAMA:

Motivators, counting down from 6. Imperial Walkers 10x IC, Daisy Pickers 10x IC, Arm Circles 15 forward/15 backward IC, Merkins 10x IC
THA-THANG:
Individual Medley:  90 second rounds

Start with 5 merkins, 5 squats, 5 BBSU, 5 burpees. Once finished, rest til next round starts. Then you do 6 of each exercise. We made it up to the round of 12, which means we did 68 of each exercise.

Mosey up to culdesac by the soccer field, for what I have been told by the group (mainly Cheesesteak) I cannot refer to as “11s, with a slight modification”

1 Lt. Dan (1 squat, 4 jump lunges) on one curb. Jog to the other side for 10 burpees. Jog back to first side, do 2 Lt. Dans (2 squats, 8 jump lunges). Jog to the far side…..STILL 10 burpees. 3 Lt Dans/10 burpees. I believe everyone made it through the round with 6 Lt Dans.

Totals: 60 burpees, 21 squats, 84 jump lunges

Mosey back to District 5 for Mary

MARY:
American Thors, up to 10 BBSU/40 Amer Hammer
COUNT-OFF & NAME-O-RAMA
12 PAX: Lochte (QIC), Chuck-E-Cheese (AOQ), Woody, Spirit Stick, Cheesesteak, Oscar, Pig Wig, Hot n Ready, Black Diamond, Archie, Ike, Cool Breeze (FNG)
CIRCLE OF TRUST/BOM:
Challenge to all HIM to lead from behind. Anyone can stand out front of the group, and ‘bang the drum’ and yell to do it a certain way. Sometimes the best way to effectively lead a group is to stand in the back, and see what kind of ideas take shape. You can always jump back in to lend a guiding hand, as necessary.
MOLESKIN:
It was probably too cold to wear a shirt with no sleeves this morning, but the WolfPAX shirt had to make an appearance for KOTB.
ANNOUNCEMENTS:
None

Gobbler World Tour

THE SCENE:
Gobbler is an F3 Pittsburgh PAX and an active duty Army officer.  The Army is moving him to Washington State, but this HIM is doing it the F3 way, stopping at as many F3 regions as he can fit in during the journey.  Today we were honored to host him in Memphis as part of the #GobblerWorldTour.

Part of his self-appointed duties on this trip were to settle a little BBQ dispute between us and Kansas City.  Tomb Raider met him for dinner last night at Central BBQ; however, in a moment of epic fail, TR allowed Gobbler to order the brisket.  WHAT ARE YOU EVEN DOING, TOMB RAIDER?  If we lose to that KC garbage, I’m personally blaming Tomb Raider for not ensuring that ribs were consumed.

Anyway, this morning we had a workout Q’d by Gobbler himself.  Here’s what we did.  

F3 WELCOME & DISCLAIMER
Welcomed & disclaimed

WARM-O-RAMA:

Bend and Reach x7 IC
Don Quixotes x7 IC 
Spider Dogs x15 IC
SSH x20 IC 

THA-THANG:
30 minute AMRAP – Complete as many rounds of the following as possible:

10 Hand Release Merkins
20 Sumo Squats
30 Rowers
Run a 1/4ish mile lap around the senior center

Mosey back to the flag for Mary

MARY:
Dirty Dog x50 IC each leg

COUNT-OFF & NAME-O-RAMA
19 PAX:  Alamo, Bailout, Birds Are Real, Bookworm, Caveman, Choker, Gobbler (QIC), Hot N Ready, Lipton, Lockermate, Mardi Gras, Mudpants, Photoshop, Slots, Snookie, Soulja Boy, Soybean, Tomb Raider, UPS

CIRCLE OF TRUST/BOM:
GrowRucks are awesome; if you haven’t been to one, make plans to do so.  If you have, do another.  Grab a few PAX and make a road trip out of it.  Nothing builds bonds like a good CSAUP.

MOLESKIN:
Gobbler’s M must be a saint.

Check out Soybean’s post-workout Pick Up The Six interview!

ANNOUNCEMENTS:
Sign up for Shield Lock.  Also sign up to help #PlantTupelo.

The Sweet Spot: Minimum Effective Dose vs. The Law of Diminishing Returns

(I’m not sure what Alamo did to try to photoshop Photoshop into this pic, but here it is anyway).
  • THE SCENE: Thoroughly-hydrated. Waterlogged, even.
  • AO: Bermuda Triangle
  • QIC: Granola
  • F3 WELCOME & DISCLAIMER: $True

  • WARM-O-RAMA:
    • 8 minute 8-count bodybuilder EMOM: Add two reps each minute.
    • Luxurious 3 minute rest/recovery.

  • THA-THANG:
    • 4x 200m sprint from various Star Gazers. 3 minute rests between sprints.
    • 5 sets of 10 burpees, 200m sprint, AMRAP burpees in 2 minutes. 3 minute rests between sets.

  • MARY: 0%

  • COUNT-OFF & NAME-O-RAMA
    • 13 PAX (1 FNG: ‘Mater): Alamo, Beauty Shop, Caveman, Granola, Hot N ready, Lancelot, Photoshop, Pop Tart, Rabbit, Snookie, Tomb Raider, Yardsale

  • CIRCLE OF TRUST/BOM:
    • There is an idea in medicine that the patient should be prescribed the “minimum effective dose” required to achieve the targeted health outcome. Higher doses do not necessarily expedite healing and can actually lead to other problems. 

      Even though minimum effective dose also applies to the hormetic stressor of exercise, I am constantly drawn toward the siren’s song to do more–to max out, to do all the things. Everybody to the limit. Ego. Pride. Reputation. Progress. Etc.

      Thankfully, wisdom also calls aloud. Here are a few nuggets of wisdom from some seasoned athletes and trainers. While there is a place for sufferfests, GORUCK events, IPC, and Club 345, I hope these excerpts encourage reflection and Ulysseus’ Pacts to avoid wrecking our health on the rocks of intensity in the name of fitness. Of course, this is an easy and even expected thing for me to say from the lower-fourth of 2019 IPC Memphis finishers, but Let’s #DoBetter for the long haul.

    • Excerpts from https://gmb.io/training-all-day/

      It’s easy to deride “average,” but it doesn’t really mean what you may think it means. Average does not mean bad. By definition, about 70% of us are average. It’s a mathematical certainty, so don’t take it too hard.

      What average really means is that you are not too bad at a lot of things, pretty damn good at some stuff and pretty crappy in a few.

      There is a “sweet spot” of training time and energy that will give you fantastic results that doing less won’t give, and doing more won’t radically improve.

      Consistency means more than trying to train like an Olympic athlete for a few weeks, and then quitting. That’s a waste of time and a true waste of potential.

      There’s nothing wrong with choosing to put your career and/or your family ahead of your physical development. No matter what any motivational image with a pithy slogan says, it doesn’t make you a lesser person – I promise you that.

      And please know that “physical development” is not the same as “health.” Great health and a good level of strength do not require several hours a day of training.

      Do you feel that you aren’t doing enough? Why?

      Is it really that you aren’t doing enough, or is it that you are trying to live up to someone else’s expectations? There’s a sweet spot between the amount of work and the amount of results.

      And it’s closer to reasonable than you think.

  • Excerpts from https://dieliving.com/the-art-of-scaling/

    Regardless, the last year was filled with a breadth of experience and one very valuable lesson. Trying to max out each aspect of my life was not necessary. I needed to do what all competitive people irrationally hate and “scale” my life. I needed to honor and accept that sometimes less is truly more when it comes to achieving intent. The concept of scaling doesn’t just take into account adjusting for weaknesses but genuinely being able to answer the question of “what is best for me right now?”

    Let us take a moment to cut the bullshit. The real reason we like to “RX” our lives is for recognition. We all like the atta-boy that comes with doing something well.

    The best will focus on what they need to do to make themselves perform better, NOT feel better. Sometimes this means ramping things up, sometimes this means cutting back; the best athletes SCALE appropriately.

  • Excerpt from https://www.marksdailyapple.com/top-10-reasons-youre-not-getting-the-results-you-want-in-the-gym/

    But you can train too hard. It’s probably not a good idea to constantly fail reps. The goal isn’t to feel wrecked the next day. And if you can’t do another rep, resist the temptation to cheat. Progress shouldn’t come at the expense of good form or range of motion. You don’t want to get sloppy to show fake progress. Your last pullup shouldn’t look significantly different than your first pullup.

  • Excerpt from https://www.marksdailyapple.com/hiit-vs-hirt/

    Yes, you have to challenge your body regularly with hard efforts to build fitness, but most of us do it the wrong way. When you complete a killer HIIT session at morning boot camp or spin class, at home on your Peloton bike, or with the Tuesday night track group, you get a tremendous sense of accomplishment and a flood of feel-good endorphin chemicals into your bloodstream. Unfortunately, the typical HIIT workout can also be depleting, exhausting, and stimulate an assortment of unnecessary cellular damage and inflammation.

    It doesn’t have to be that way. By redesigning your high intensity workouts, you can get leaner and fitter with higher quality, more explosive, less physically stressful workouts that are easier to recover from and thus can be performed more frequently. In short, a better approach involves transitioning from HIIT to HIRT, High Intensity Repeat Training.

    To transition into a more effective, less stressful high intensity workout pattern, pick the sweet spot of 10-20 seconds for your explosive efforts. Take what Marker calls “luxurious” rest intervals to ensure that your cells have a chance to partially or fully regenerate ATP (takes around three minutes) and minimize the disassembling and deamination that occur when you ask your body to perform again and again with rapidly depleting cellular energy.

  • MOLESKIN:
    • I wasn’t sure how the PAX would take to the frequent and lengthy 3 minute recovery periods. Thankfully, they were filled with lots of 2ndF.
    • I was glad to be a part of G-Power week. This was not the Q I had originally planned, but the M said it would be a better way to start off the week. I agreed, considering my COT was all about NOT overdoing it. All that to say, my next sufferfest Q is locked and loaded.

  • ANNOUNCEMENTS:
    • If you haven’t posted or Q’d at The Morg in a while, do everyone a favor and check it out sometime.

Crazy 8’s at the berm

THE SCENE: 70s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20xssh,iw,daisy pickers,and arm circles
THA-THANG:
First stop was 80 reps of the assigned exercise.  Next stop was 70, then 60 etc… 80 merkins, 70 Freddy Mercurys, 60 plank jacks, 50 flutter kicks, 40 squats, 30 wide arm merkins, 20 sumo squats, 10 burpess. the went to field for a light version of abdominal bombs.  partner up and while one partner runs the other does the exercise until he gets back. 50 big boy situps, 100 outlaws, 100 mountain climbers, 100 bicycle crunches, and 100 starfissh crunches.

MARY:
Shoulder Blaster
COUNT-OFF & NAME-O-RAMA
6 pax, 1 fng (Up and Down), Snooki, Hot and Ready,Lipton, Beauty Shop, Flobee, and 2 Willie Lowmans Transporter from Charolette, and Wilson from Cleveland
CIRCLE OF TRUST/BOM:
Psalms 23
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

LOBOcides

THE SCENE: 69°. Nice. I peddled up in the midst of a few WolfPAX enjoying a private Gloom Horn concert by the maestro Billy Blanks. As I engaged my kickstand and joined the pack, the last remaining notes of this impromptu recital filled the air (mental note: if BB invites me to dinner on a Tuesday night, politely decline. Judging by the smell of the GH, the Blanks household apparently elects to indulge in a meal of burnt hair and cabbage instead of the traditional American Taco Tuesday feast).

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
– SSH IC x 15
– Plank Jacks IC x 15
– Seal Jacks IC x 15
– Chilly Jacks IC x 15

THA-THANG: We moseyed to the “BIG FIELD” behind the school and prepared to participate in Lobocides. Google it. Four lines of cones were strategically placed +/- 25 yards apart. We did seven rounds of suicides, with a different Mode of Transportation (MOT) each round. Each time the WolfPAX crossed the starting line, they performed that round’s exercise (obviously).

Round 1: 5 Burpees (MOT = run)
Round 2: 10 BBS (MOT = backwards run)
Round 3: 15 Merkins (MOT = carioca)
Round 4: 20 Bonnie Blairs (MOT = run)
Round 5: 15 Shoulder Taps (MOT = backwards run)
Round 6: 10 Groiners (MOT = carioca)
Round 7: 5 Burpees (MOT = run) NO TIME. THERE’S NEVER ANY TIME.

MARY: 5 Burpees, because we didn’t finish the last round of Lobocides.

COUNT-OFF & NAME-O-RAMA: An actual #BakersDozen of Wild Wolves: Hot-n-Ready, Charles Eduardo Cheese, Ike, Shoelaces, Shag (yeah, baby), Black Diamond, Landline, Willam Blanks, Stretch Armstrong, Slots, Oscar, Blart, Cpt. Obvious (QIC)

CIRCLE OF TRUST/BOM: Life is 10% what happens to me and 90% of how I react to it.” – The homie Charles “In Charge” Swindoll

MOLESKIN: We did our work on the “BIG FIELD” today, which had apparently been lined for soccer notasport by one of the Riverdale Elementary School kindergarten classes, underscoring the fact that no one cares about the sport. Shout out to Landline for posting this morning. He was the only member of the WolfPAX that left BC to go pick up his M and newborn from the hospital. Tell us again why you fartsacked. Slots brought pumpkin spice cold brew ladydrink for coffeeteria. Thankfully, he had announced earlier that Chuck E. Cheese would be taking over as AOQ next week. What a tragic mistake to make on his last day in power. His legacy will forever be tarnished.

ANNOUNCEMENTS: Plant Tupelo, if you want. Also, Slots is quitting F3 to move to [redacted] to begin training to lead the resurrection of the NWO Wolfpack. Look for him to begin making appearances on WWE’s Monday Night Raw in Q1 of 2020.

The Cycle at Arcadia

THE SCENE: First day of Fall; last week of the Cubs’ 2019 season. I arrived early to put my kickball bases on the large field near the school. I totally forgot about the actual baseball field. The field was bone dry. 

F3 WELCOME & DISCLAIMER:
Given

WARM-O-RAMA:
Short mosey to the baseball field, circled up in shallow right. 

SSH x20; Daisy Pickers x10; Windmill x10; Imperial Walker x15

Stationary 11s with burpees and merkins – everyone loved it. Zero complaints.

THA-THANG:

The Cycle:
The PAX split into 4 teams of 3, each team started at a certain base.

Home: 10 burpees, bear crawl to 1st base
1B: AMRAP sqauts, lunge walk to 2nd once relieved by Home group
2B: AMRAP big boy sit-ups, broad jump to 3rd once relieved
3B: AMRAP merkins, sprint home once relieved

After one full revolution, it was trivia time:

Name one of 6 players who have hit for the cycle in 2019.
Chuck E. Cheese answered correctly (Cavan Biggio). Penalty avoided. Other correct answers were Jorge Polanco, Shohei Ohtani, Jake Bauers, Trea Turner, and Jonathan Villar.

Rinse and Repeat! 

After our second full revolution, we moseyed to the ditch for some dips. One set of 15, then one set of 10. Lots of chatter about the contents of the ditch. Captain Obvious assured the PAX that Germantown filtered all of their ditch water. Laettner insisted it was sewage. YHC pondered that it could be overflow from the out-of-commission bathrooms nearby. We’ll never know.

One more trivia question: Which MLB has hit the most cycles? The Pittsburgh Pirates! No one guessed it, so we did 10 burpees.

Back to the shovel flag!

MARY:
Flutter kicks x50; Hello Dolly x20; Rosalita x20

COUNT-OFF & NAME-O-RAMA
12 PAX, no FNGs: 

CIRCLE OF TRUST/BOM:
YHC shared an illustration from The Coddling of the American Mind. We should raise our children to be raging fires, who feed off of the winds of adversity, not candles that are distinguished with the smallest breeze. Become durable men who raise durable men.

ANNOUNCEMENTS:
Tupelo launches this Saturday. Join them one Saturday for support!

PalindromemordnilaP

THE SCENE: Perfect weather for beating the body into shape and 345 finale

F3 WELCOME & DISCLAIMER welcomed and disclaimered

WARM-O-RAMA:
DP x 10 IC, SSH x 20 IC, Michael Phelps x 10 IC

THA-THANG:
Burpee Mile Part 1
Run to top of hill in direction of playground (.25mile),  12 Burpees
Run to playground parking lot (.25 mile), 12 Burpees

Dora 1-2-3-2-1
P1 Reps toward goal
P2 Run down to big tree, return by back pedal

Exercises:
100 Merkins
200 LBCs
300 Imperial Squat Walkers (initially 2 is 1, but due to time switched to 1 is 1)
200 Reverse Crunch
100 Carolina Dry Docks

Burpee Mile Part 2
Run back to top of hill in direction of STARTEX (.25mile), 12 Burpees
Run to grassy knoll by Event Center circular drive (.25 mile), 12 Burpees

Still time, but didn’t want to subject Pronto Pup and others to 11s, so run behind Event Center and do Step Ups and Box Jumps up steps and back down for about 5 rounds.

Return to STARTEX.

MARY:
20 American Hammers
30 Freddie Mercuries
20 Shoulder Taps
PAX shared things they are thankful while holding Plank until time

COUNT-OFF & NAME-O-RAMA
11 PAX: Pronto Pup (345er), Dawson (sub-AOQ), Photoshop (QiC), Dial-Up, Corn Dog, Hot-n-Ready, Abba, O’Reilly, Steinbrenner, Snowman, Soulja Boy

CIRCLE OF TRUST/BOM:
Uncommen Words of a Leader
Numbers 14:5-9 – “5 Then Moses and Aaron fell facedown in front of the whole Israelite assembly gathered there. 6 Joshua son of Nun and Caleb son of Jephunneh, who were among those who had explored the land, tore their clothes 7 and said to the entire Israelite assembly, ‘The land we passed through and explored is exceedingly good. 8 If the Lord is pleased with us, he will lead us into that land, a land flowing with milk and honey, and will give it to us. 9 Only do not rebel against the Lord. And do not be afraid of the people of the land, because we will devour them. Their protection is gone, but the Lord is with us. Do not be afraid of them.’”

In the midst of people second-guessing God, Joshua stood his ground and stated “…The Lord is with us. Do not be afraid…”

There are many things I love about Joshua. But the best part of this passage is that Joshua wasn’t just stating his opinion but rather testifying to what he had seen and what God said He was going to do for the people of Israel.

A leader isn’t just the loudest of the group, and he is not the biggest of the group. He is the person who God has positioned and prepared for the role of leadership. While it may not have been anticipated, it was a seamless change of leadership from Moses to Joshua because God had prepared Joshua ahead of time. Notice that Joshua stated his view and challenged the Israelite assembly. He didn’t insult them or intimidate them… he spoke the truth!

What kind of leader are you? Are you the most forward in the group and the first to step up? Or do you only seek the role of leadership when no one else will? While leadership skills may be built into your DNA, those skills have to be honed to be a benefit for others. How many times do you hear Jesus yelling at people to get their attention in the Bible? People would gather around pushing and shoving just to get near him and listen to what he had to say.

Leadership comes in many forms, and you may find that your family is waiting for you to lead. Your career is waiting for you to lead. Do so in boldness with faith without fear.

MOLESKIN:
Double RESPECT to Pronto Pup for taking on the 345 Challenge and knocking it out!