29 Pax, including an FNG, showed up on this beautiful morning. Welcome Galileo!!! And welcome back Yosef!!!
As it was my 1-year F3 anniverary, I wanted to bring something new to the table. So a tabata-style boot camp was in store. Off we were on our jog to the opposite parking lot where the Pax discovered some cones set up….
Warmup
- Side Straddle Hops – 20 IC
- Imperial Walkers – 20 IC
- Good Mornings – 20 IC
- Sir Fazio Arm Circles – 10 IC forwards / 10 IC backwards
- Mountain Climbers – 20 IC
The Thang
We counted off into 6 groups, and each group gathered in front of their set of cones. For each group, there was a cone 10m away and 20m away. The idea here is that while group #1 ran to the 20m cone and back, the rest of the groups would stay put and do exercise #1. Upon arriving back to start, group #1 when the run to the 10m cone while the rest of the groups did exercise #2. After group #1 completed their runs, the next group when then complete the 2 runs while the groups completed the same two exercises. The same 2 exercises would be done until all groups ran. We went through 6 rounds of exercises with Mary as a group in between each round for recovery.
Round #1: Hand-Release Merkins / Plank (cycled through until all groups ran)
Recovery: LBCs – 20 IC
Round #2: Squats / Plank w/ Shoulder Taps (cycled through until all groups ran)
Recovery: Homer to Marge – 20 IC
Round #3: Bear Merkins / Al Gore (cycled through until all groups ran)
Recovery: Gravediggers (side plank elbow touches) 10 IC left side / 10 IC right side
Round #4: Merkins / Plank Jacks (cycled through until all groups ran)
Recovery: Freddie Mercuries – 20 IC
Round #5: Burpees / Mountain Climbers (cycled through until all groups ran)
Recovery: Chilcutt 20 IC
Round #6: Alternating Donkey Kicks / Pickle Pounders (cycled through until all groups ran)
Recovery: Superman 20 IC
After the tabata work, we broke into 2 groups to attempt the Centipede Plank. This entailed the pax in each group lining up head-to-toe and planking with their feet on the shoulders of the pax behind him. This didn’t last too long, but we added 5 merkins while in this formation (probably could’ve done more).
After the Centipede Plank attempt, we stayed in our 2 groups and did an Indian Run in opposite directions around the soccer field to the tennis courts.
Mary
- B2W – 20 IC
- V-ups – 20 IC
Announcements
- Draper mentioned his post on the Rotary Club charity golf tourney at Devil’s Ridge
- F3 Pulled Pork Fundraiser raised $600 for The Outlet, which mentors fatherless young men. Check was sent to them on Wednesday (2/22)
- U-Turn (Starbucks) Run tomorrow at 6am for the 5 milers.
- Deadbolt, Banana Seat, and Scandal running their 10 miles at ATT at 6am
After announcements, I said a lil’ some some about F3 with respect to my 1 year anniversary in the group. The community, accountability, and consistency we’ve developed and the stories I’ve been privileged to hear is what keeps me going. I appreciate you all more than you know.
Verse
Romans 12:10-12
Be devoted to one another in love. Honor one another above yourselves. Never be lacking in zeal, but keep your spiritual fervor, serving the Lord. Be joyful in hope, patient in affliction, faithful in prayer.
Verse 12 is one of my favorite verses and so much can be taken from this short line.
“Be joyful in hope” – We can set our hearts on God and be joyful in knowing that we have hope in Christ Jesus. It is finished. The battle has been won. We have been delivered by His blood, and we can be joyful in God’s promise.
“Patient in affliction” – We are all afflicted. We don’t know why things happen the way they do. We don’t have all the answers. However, God does things for the greater good and has plans far beyond our knowing. It is hard, but we can hold on to the hope that we have as we endure our afflictions knowing that something better is coming. Persevere!
“Faithful in prayer” – Prayer shapes us. It helps us get through our tough times. It allows us to be joyful in hope and patient in affliction; it helps us through our seasons.
Fivel took us out in prayer.
It’s an honor to have gone through a whole year in the gloom with you. You guys lift me up without knowing it. Thank you for allowing me to lead you this morning.
-Bernie
