30….that’s what my iPhone’s thermometer said when I rolled out Sat AM and headed over to deliver the morning dose of painment. I was hopeful there would be other PAX ready and willing on this cold AM…that’s why I love F3…16 PAX joined YHC and we didn’t waste any time getting to it.
The Thang:
Warmup – (we spent some time here – did I mention it was cold?): SSH x40, Low Plank Hold 10 count, Imperial Walkers x25, Low Plank Hold 10 count, Fazio Arm Circles x20, Reverse Fazio Arm Circles x20, Mountain Climbers x20, Prison Cell Merkin Burpees x10 (Burpee, in Plank position a Merkin + right knee in, Merkin + left knee in, Merkin – feet in, jump up = 1), Good AM x20, Windmill x20
Recover on the Run: Up Rowan, right on Camelot, right on Dartmouth to entrance to First Citizens parking lot across from Brueggers. QIC remembered we forgot 1 warmup – Carolina Dry Docks x 20. We split into groups of 4…sprint from entrance of parking deck towards Six Forks and back (150 yards round trip?) + 5 merkins, Repeat + 4 merkins, repeat + 3 merkins (after realizing this might take longer than anticipated, YHC called an audible as I had more on my list to get through). Plank hold until all were done.
Recover on the Run: Jog through First Citizens parking lot, cross Lassiter Mill to the Rocket Ship bank. Same groups of 4. Bear Crawl around the bank, Bunny Hops up stairs, 10 merkins at top, come down other stairs. Gorilla around the bank, Bunny Hops up stairs, 10 merkins at top, come down other stairs, plank hold until all groups are done. (Note: bunny hops are harder than I thought).
Recover on the Run: Jog through parking lot to front of Carroll facing Six Forks. People’s chair w/leg raises (10 count Right – hold, 10 count left Leg – hold). Balls to the Wall – 20 count…repeat both. Jog to covered railing – Dips w/leg raises (10 right, 10 left). Hey look PAX…these 4 Orange Cones have been strategically placed about 40 yards apart in the bus lane…why not use them?
Orange Cone Drills: In same groups of 4: High Knees to Cone 1, Karaoke to Cone 2, Bear Crawl to Cone 3, Sprint to Cone 4, 10 merkins. Jog back and Repeat. Plank it out until all are done. Mosey down the bus lane and partner up. Wheelbarrow up hill, jog back – flapjack. Repeat Wheelbarrows one more time.
Split into two groups, Indian Run through parking lot around office buildings north of Carroll. Circle up for Mary.
Mary: LBC x40, Reverse LBC x40, Ski Abs x10, Low Plank Hold for 10 counts x2.
COT/Moleskin: God used the time before David became king to train him, to shape his character, to strengthen his faith, and to build trust with those he would one day lead. He was a teenage shepherd boy when the Lord anointed him as the next king of Israel. However, David needed to be trained first. Don’t let difficulties turn your eyes from God or keep you from serving well. The work God does behind the scenes, in you and others, is essential as he prepares you to lead.
The YouTube video is for a song called “Waiting” by Rich Mullins. YHC was a young man of 20 when I first heard this song. The words spoke to my heart deeply as I saw how the Lord had worked in my life up to that point. Twenty years later at 40, this song still speaks to me as I ponder how God needed to take David through some tough times to prepare him to be the leader of his people. As you listen to the song and reflect on the words, soak in the fact that God loves you and is doing good work in your life to prepare you. Trust Him…always!
All Israel came together to David at Hebron and said, “We are your own flesh and blood. In the past, even while Saul was king, you were the one who led Israel on their military campaigns. And the Lord your God said to you, ‘You will shepherd my people Israel, and you will become their ruler.‘” –1 Chronicles 11:1-2
Prayer – God, use me where You have placed me. Help me to learn to lead well. Shape me, strengthen my trust in You, and sharpen my leadership skills. Accomplish Your purposes during these times, as I trust in You. In Jesus’ name I pray, Amen.
Prayer Requests: Rain Man – recovering from Gall Bladder surgery; Dufresne – HopeBuilder workout (see below). Maize/Utah – Spartan Run.
Announcements: Flatline – HiFidelity is moving to Tuesdays! Beginning 11/12/13, HiFidelity will be launching from Martin Middle School at 5:45am on Tuesdays. This change is to reach more existing PAX that prefer to run on Tuesday, as well as expanding our target market to new and existing PAX.
3rd F Dinner – Tuesday, November 12 – Fazio has the Q here – 6:00 at Tyler’s Taproom – Seaboard Station – open to all men of F3 – Purpose: to begin an open discussion of the details of 3rd F initiatives within F3 Raleigh – HC Here: http://f3nation.com/2013/11/10/pre-blast-third-f-gathering/
HItting perfectly on all 3 F’s, Tony Robbins has started the ‘Hopebuilder’ workout at the home of Jim ‘Dufresne’ Young, who is recovering from Lyme disease. Learn more here: http://f3nation.com/2013/09/02/dufresne-party-of-four/ – Sign up to help here: https://docs.google.com/spreadsheet/ccc?key=0AqbzvpVhJYU-dGM3ODRQeDFEekZ3TXA1RVFTNTRMNHc#gid=0
Steroid – F3 Foundation – The mission of F3 Foundation is to leverage the men of F3 Nation to develop and strengthen male leadership in our communities.
If you have not already done so, please visit the F3 Foundation portion of the F3 Nation website http://f3nation.com/f3-foundation/ to see some of the phenomenal work being done to fulfill this mission. Also, please read this document that explains how you (and a buddy) can get involved and make a difference…cannot wait to see the ideas “unable to count” Wilson and Gnard Dogg come up with.
Please reach out to Steroid at markemahoney@yahoo.com or 919-601-6710 with any thoughts or questions you might have.
Steroid – Christmas Party being planned for 19 December (7-9pm) at Tyler’s Tap Room. Wives/Girlfriends are invited. They will NOT be getting an F3 name (hey…the question was asked).
Aye!!
