My Sincere Thanks to Dice for having started the IR Workouts. I am much too late in volunteering for my first IR Q, as I have benefited so much from this workout that is designed for injured PAX to Post in what is still a challenging F3 Workout, but with no running allows hurt folks to better manage their workout as they heal up with the ultimate goal being able to join F3 Raleigh Nation in the traditional workouts. IR also allows FNGs to post prior to jumping into the full workout sites. Today we did indeed have an FNG, and with a total PAX of 8 we got started. Note my 2.0 “Bullseye” put together this workout, and included some madness he has learned under Limberger’s tutaledge at Sanderson Football practice (note Limberger is Sanderson’s head football coach).
WARMUPS
- Side Straddle Hops x 25
- Good Mornings x 15
- Windmills x 15
- Sir Nigel Octavius Fazio Arm Circles x 10, then Reverse
- Leg Stretches 10 each side
THE MAIN
- Mickie D’s (thank you Steroid). These got bad real quick. Total of 80 Merkins (160 is double Merkins per 4 count)
- Windshield Wipers x 15
- Get Ups x 5 (Limberger special….at top end of a Merkin jump both hands and fee off the ground, and clap hands) Think most of today’s PAX (YHC included) had a mighty hard time with these. FUTURE Qs should take note of these new exercise and add it when PAIN is needed in your workouts
- Plank Jacks x 15
- Clock of Pain (thank you Duff). 78 total Merkins here….after the above Merkins and Get Ups arms are a little tired
- Chilcut Jacks x 15
- Dips x 15
- Foot Lifts/Push Downs….Partner up, lie on your back, hold your partners ankles, lift legs straight up and Parnter pushes them forcefully down. Straight, Left then Right x 15…Flapjacking between each direction. Final Leg lift had Partner hold his hands high and partner lieing down lifted his feet till he touched the hands….this was another Limberger introduced Special.
- Mosey to the Cinema entrance for Peoples Chair then Balls to the Wall, with each going through a 10 count by all the PAX
- Mosey back to the Grassy Knoll for 20 WWII Situps, then 30 Merican Hammers
- DONE
COT
- Announcements. 1) The FORUM 3rd F today. 12:00pm Panera Bread @ 8511 Colonade Center Drive…in the Whole Foods Shopping Center at 6 Forks/Strickland. Friar Tuck and Grady leading study of the book of John
- Welcome Nimrod….named as he is a big time hunter
- Prayer Requests. Injured PAX to heal up. PAX with Family stresses. Cornholio’s Granddaddy battling COPD
- YHC read devotion below. If any interested in getting this daily devotion (TFIG…Today God I Follow) geared to men in the workplace just DM me
- Cornholio took us out in Prayer
Oaks of Righteousness
TGIF Today God Is First
“They will be called oaks of righteousness, a planting of the LORD for the display of his splendor” (Isa. 61:3).
It was the worst time in my life. Feeling betrayed by God, I stormed out of the door and walked up the heavily wooded hill behind my house. Reaching the hilltop, I raged at God. “God!” I shouted, “Is this how you treat someone who is faithful to You?! I’ve waited and waited. I’ve worked and prayed. And for what? For this?” My lungs hurt and my throat was raw – but I had one more thing to say to God. “I hate You, God! I hate You!”
I sat down on an old oak tree that had broken at the base and was lying on the ground. For the next three hours, I sobbed uncontrollably, unable to speak, unable to pray. I wondered how God could abandon me. I wondered if He even existed. Maybe I had wasted my life believing in a myth.
Finally, I got up to leave. When I looked over at the fallen oak that I had sat on, I noticed something interesting. The fallen tree was pointed toward the base of another oak tree – a tree that stood strong and tall with wide spreading branches. At that moment, I heard a quiet voice inside me say, Today, like this broken oak tree, you are a broken man. But this brokenness was needed in order for you to become like the large, strong oak tree that stands before you.
Years later, I would look back and know that God Himself had spoken to me out of my period of darkness and silence.
Even when I raged at God and told Him I hated Him, God was faithful and forgiving. Today, He has replaced the ashes of my despair with the oil of gladness. He has planted me firmly like a strong and sturdy oak tree, and I live my life in gratitude for His mercy.
Do you find yourself in a dark place? Share your true feelings with God. You’ll be surprised how well He is willing to listen.
