It’s always good to lead a slow burn. Not only does it give us a chance to work on form, but also to quote random movie quotes.

Today Italian Job was on fire with the Kindergarten Cop. As well as Blazing Saddles and a few other movies. That guy has every song lyric and movie quote stuck in his brain. Everyone else was doing the same thing, really great stuff for Petra.

Warm-Up
Mosey to Center of Parking Lot
10 Count WindMill
20 Count Moroccan Night Clubs

The Thang
I really enjoyed placing cups around this AO before we started this morning.
Each Cup had Two workouts on it. We covered the whole parking lot, Two Cups in the center and six around different points of the parking lot.

We did Three Rounds of the parking lot, running between to the next cup, exercises included:

Monkey Humpers
Low Slow Squats
Dive Bombers
Burpees
Merkins
Parker Peters
Peter Parkers
Mountain Climbers
Carolina Dry Docks
Flying Squirrels
Bobby Hurley’s
American Hammers
Wide Arm Merkins
Alternating Shoulder Taps
Plank Jacks
Diamond Merkins

Since it was a Slow Burn we completed these exercises in a slow pace to feel the burn. Doing Merkins at a slow pace really starts to get the arms burning!

Number depended on Speed of completing a rep, we did anywhere between 5 – 20 reps per exercise.

We finished up with a “Cup Pickup” Caterpillar(Indian) Run. Person in back would run to the front pickup the next cup, rinse and repeat till we ran the whole parking lot.

Total logged was around 2.2 miles, and plenty of burning action during the process.

Apache, PopEye and Catfish completed some P200 Training during today’s bootcamp. It’s great to see the dedication of the Rock Hill Crew leading up to this big race!

Prayers
Scrute’s mother had a successful heart stint put in on thursday.
Waterboy’s mother is about to go into surgery for the same thing.
A member of my Small Groups Best Friend Jeremy has Terminal Brain Cancer,
he is 27 and has been married for only three years. He is expected to meet the lord in the next day or so. Prayer for his wife Caitlin and family as they go through this hard time.

I left off with a word about Labels. We Spent a significant amount of time introducing ourselves based on our Job title. I was confronted by a person last night that Labeled F3 as nothing more than a “fitness group”. His thought was our group is made up of a bunch of fit guys that do nothing more than talk about workouts.

This was a hard hit to the gut for me. I believe that we have a real opportunity to continue to grow in the leadership that the lord has called us to. I know that we are based on three things Fitness, Fellowship and Faith. Sometimes it can be easy to focus on the level of fitness we have achieved. However I want you to go and remember the other two F’s as well.

We are hear to cultivate mentor and be led by each other and the lord.

Let’s be better leaders today, and show how the Lord is using us as individuals and F3 to change the world.

Get in the Chopper! Enjoy the video

The Riddler