The Hive Five singing some Love Songs!

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  • QIC: Cake Boss
  • When: 10/22/15
  • Pax: Ginsu, Seacrest, Peabody, Dog Pound, Cake Boss
  • Posted In: The Hive

FIVE at the HIVE!!!

What a beautiful morning to be meeting in the high school parking lot and throwing some iron around with the boys. For some of us, when we think about our first Love it was in high school. Love is such a strong word as it has high and low emotions tied to it. I (Cake Boss) mentioned I love Italian food but that has a different meaning than, I love my son…right? YHC threw out the challenge to the PAX on naming songs with LOVE in the title. I started it off with a band I grew up “loving”, not so much anymore, Van Halen’s “So this is Love”. Great tune!

The Thang:

Mosey all the way around the High School, with 2 COP stops

  • So this is Love – Van Halen

25 KB swings

15 sit ups

10 squat press

1 lap around lights

  • What’s love got to do with it – Tina Turner

10 1-arm KB swings each arm

10 KB squats

10 one leg deadlift

Sprint to light 3 burpees, back

  • Love Stinks – J Geils Band

10 KB presses each arm

10 side lunge each leg

15 halos each direction fast money with KB (Ask Ginsu….he was good at it)

  • Love in an Elevator – Aerosmith

KB plank shuffle w/ 10 merkins

KB protractor (KB on right and left sides were nice!)

1 lap around lights

  • I will do anything for Love (won’t do that) – Meatloaf

15 tricep extensions

25 chest presses with feet 6 inches up

10 KB curls each arm

Sprint to light 3 burpees, back

Rinse & repeat last set

15 tricep extensions

25 chest presses with feet 6 inches up

10 KB curls each arm

fast money with KB

20 LBCs & 10 Slow Freddy Mercury’s

COT:

YHC closed the Love songs with asking the PAX if they would give up their child for the neighbor across the street from them? If it meant salvation for that person??? Hard thought, but my last Love Song was “How He Loves”, because God loves us all so much he gave his son for us. No matter where we are in faith, we can rest in the fact that Jesus came for all of us and through every trial, storm difficulty, challenge….he is with us and through him we have salvation. TRUE LOVE!

Honored as always! Thank you Longshanks!

Prayers for sick and those dealing with suffering and trials.

See you in Da Gloom!

Cake Boss

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Slow down the whirlwind

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  • QIC: Pusher
  • When: 10/22/15
  • Pax: Sheldon, WWL, FNG - 3Phase, Flat Tire, The Artist formerly known as Fighting Gobler shortened to Gobler by YHC, Cable Guy, Maximus, Bolt, Package, Corruption, Longshanks
  • Posted In: Run 'n Gun

YHC is currently reading a book entitled “4 Disciplines of Execution” based on the recommendation by Santini. The book discusses the “whirlwind” of life which is basically every day for YHC. For me, the whirlwind is the constant to-do items that I can never catch up with whether it is in my role as father, husband, district manager, leader, soccer coach, school volunteer, friend, etc. Because of this constant whirlwind, I focus much less on long term goals and more time on just being a fireman who puts out fires.

With this in mind, I set the Weinke to reveal a whirlwind of a workout for the Pax. I was excited to have 3 Phase join us. He was working out last week, saw the group, showed some interest and posted on his own this week. Proud to have another Marine in the group. Welcome!

Disclaimer and mumble chatter about pillow talk to begin the workout

Fast Mosey through the woods – Stop at fountain

Warmup – IC

Windmills x 10

IW x 10

Mtn Climbers x 10

Mosey another 1/4 mile – Warmup #2

LBCs x 10

Freddy x 10

Flutters x 10

Fast Mosey to OPES

Explanation of whirlwind theme and connection to school drop off circle

At each curve complete the exercise  with a partner

10 Burpees x 4

15 Dry Docks x 4

20 Lunges x 4

Heart rate is now up; We are in the middle of whirlwind. Cannot remember long term goals. Now is when we need a partner who will hold us accountable. Relay long term goal to partner now. Guess what…now you have someone to help you with those long term goals.

25 Plank Jacks x 4

30 Dips x 4

35 Flutter Kicks x 4

Mosey to rock

Super 21 (modified to Super 11 due to time)

Merkins and Squats

Mosey home

Moleskin:

For YHC, I never feel like i can catch up. While I like to be busy, I sometimes wonder if i am making long term impact or simply putting bandages on everything knowing full well that I will have to deal with it in the future. I am stuck in the whirlwind.

But after this workout, Gobler and I now will be holding each other accountable and that gives me great strength. I know I became a little bit better as a result of this and that is what F3 means to me!

Read your newsletter, post to an AO and EH a guy who needs to become a better father, husband, Christian, employee, leader and friend.

 

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Good to be back at the Ranch!

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  • QIC: Lug Nut
  • When: 10/15/15
  • Pax: Change Order, Montelongo, Elmer, Spiderman, Anchorman, Barry Manilow, Cerrono, Jekyll, Couples, Mainframe, Cheddar, Lego land, Willie, Geronimo, Sackquash, Bass-O-Matic, Chick Hawk, Lug Nut (Q).
  • Posted In: The Ranch

18 Brave #HIM took to the Ranch on this beautiful morning. There were no FNG’s present and a short disclaimer was provided.
Mosey to large Soccer Field for Warm-up:
51 SSH IC
25 IW IC
20 WM IC
15 MC IC

The Thang:
Next a Merkin Clock (1-12), on 1, 4, 7, 10 standard merkins, 2, 5 , 8 , 11 Wide Arm Merkins and 3, 6, 9 , 12 Diamond Merkins. Each hour on the clock represents the number of merkins to do.
10 Flying squirrels OYO.
Mosey to small soccer field for some upper body work (all exercises IC
Bear crawl across, then 10 Moroccan Night Clubs, Bear Crawl back, 10 MNC (any mumble chatter quickly ended as some of the Pax recognized this sequence)
High knees across, 10 Merkins, High Knees back, 10 Merkins
Butt Kickers across, 10 CDD, Butt Kickers back, 10 CDD
Run backwards across, 10 MNC, run backwards back, 10 MNC
Jack Webb (1 merkin:4 air presses) up to 10 merkins:40 presses
Now for some Evil 8. As the pax was not familiar with the Evil 8 (taken from F3 Lexington), YHC gave detailed instructions. The Evil 8 uses the 4 corners of a field and the Pax moves in a figure 8 style. Stopping at all 4 corners and the center. So after the Pax reach the center of the 8 after each 2 exercises. The Pax start off in separate groups of 4.
The top left of the 8: 8 Bombjacks
Top right: 8 Jumping Lunge Squats IC
Center of the 8 (intersection): 8 burpies
Bottom Left: 8 Mak Tai Jai
Bottom Right: 8 Knee Tai Jai
Then back to the Center for 1 complete round.
We would get in 3 rounds of the Evil 8.
The back to the circle for 2 minutes of Mary
NMM:
Thank you McGruff for the opportunity. It is always an honor to lead these fine pax.
I have been quite a bit due to my father’s emergency Pace Maker and the flood at my parent’s Columbia house. Has things get a little calmed down, it is great to be able to get back out in the morning.
I am also thankful F3Columbia stopping by my parent’s house to assist in some of the clean-up (minor compared to rest of the neighborhood). My parents were lucky in that the house had an extra tall crawl space (5 ft) that prevented floor and wall damage. F3 was throughout my parents Lake Katherine neighborhood doing awesome clean-up. I am also humbled in how Pusher, Dark Helmet and Menthol stopped by on more than 1 occasion to ensure that my father’s rehab center had water.
Nut Cracked.

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On Guard

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  • QIC: Deacon
  • Pax: Chicken Hawk, Peabody, Decibel, Sorano, Axle, Corruption, Chicken Wing, Main Frame, Willie, Crash, Bassomatic, Montelongo, Zima, Cotter, Lug Nut, Legoland, Kotter, FNG: Rooter
  • Posted In: The Ranch

An impressive 19 Pax at The Ranch this morning. Chicken Wing visited Fort Mill from his new hometown of Charleston. We gave him a friendly “welcome home” beatdown. An FNG joined us today. We named him Rooter because he heard about F3 during Dredd and OBT’s speech at the Rotary Club. Zima gave him the final headlock.

Mosey to the parking lot near the playground

COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x) and  Rosalettas (15x)

Mosey to the next parking lot near the soccer field

Pyramid Drill: At each station/corner, do LBCs, Hello Dollies, Freddie Mercury’s, double count in increments of 5 until we hit 20 repetitions then countdown to 5 as a group. Run to each station.

Mosey to the driveway along the soccer field:

Windsprint 1: Run to the first and trees along the driveway and do Tuck Jumps (10x) at each one

Windsprint 2: Run the first and second trees along the driveway to the field lights and do Russian Twists (20x) at each one

Windsprint 3: Run the first and second trees along the driveway to the field lights and do Bomb Jacks (20x) at each one

Mosey to the wall and do people’s chair (3x)

Mosey to the benches near the basketball court:

Drill 1: Dips (15x), Steps Up (20x), Ab Crunches (15x)

Drill 2: Decline Merkins (15x), Jump Ups (15x), Ab Crunches (15x)

Drill 3: Incline Merkins (15x), Steps Up (20x), Ab Crunches (15x)

Mosey to the next parking lot

COP:

Superman (10 second counts) and Pepper Grinders (15x)

Moleskin:

Your words have power. What you say can either build or destroy the hope of others who are around you. Choose your words wisely to ensure that they are inspiring others.

What is said out of our mouths reflect what is in our hearts. In order to speak words of encouragement, we need to make sure that our hearts are pure. A heart that is full of hate or anger can prompt us to say damaging things that cause pain and regret. What has been said cannot be unsaid or unheard.

As a High Impact Man, your purpose is to be a beacon of light for others. Guard your heart from negative influences. Choose to surround yourself with positivity. Don’t use wicked words that destroy hope. Use words that encourage, inspire and motivate yourself and others.

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A few steps shy of 10,000

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  • QIC: Chicken Hawk
  • When: 10/21/2015
  • Pax: Rocky top, Lego land, Rebel, Geronimo, Seventh Heaven, Skate or die, Ginsu, Mission Impossible, Cross-check, Elmer, McGyver
  • Posted In: Ring of Fire

12 men met in the gloom at the Coop for some “significant” pain!  Although a brisk morning that was quickly forgotten before warm up was over.  My goal was 10,000 steps and we got to about 4,200 so slightly short.  Meeting this goal was of no consequence to the Special call out to Rebel for his 50th Birthday! #Respect

The Word

Success is about yourself and personal achievements.  The reality is he more we chase success and the more we have of it the more we want.  Success is fleeting and dies when we do.  Instead pursue significance which is about helping others achieve.  Those that are significant leave a legacy and help encourage, enable and elevate others beyond what they would have achieved ileithout someone helping them.  Significance does not die with the person rather it persists ongoing.

The thang:

Mosey to the play ground for a warm up on true basketball court.  While exercising two pax ran a circle around the circle in opposite directions.

  • exercises included SSH, merlons, mountain climbers, CCD, mountain climbers, sumo squats

Mosey to the wall of the building for a long Colombian suede squat walk around the wall with a burpee at each post.

Split into 3s and spread out around the circle.  One person sprinting got the other then continuing with a lunge walk until the pax come around.  Repeat for three laps.

Indian run to the top of the hill to the pull up bars.  Run starts with a bear crawl, crab walk followed by a plank walk.

FIinish with groups of 3 again with partner 1 doing 15 pull-ups , 2 doing backwards run up the hill and 3 doing squats.

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Golden Corral is my kind of cooking…

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  • QIC: CSPAN
  • When: 10/20/15
  • Pax: Rock Thrill, Senator (Respect!), Fish Sticks, Spiderman, Cerrano, Zima, Family Guy, Crash, Howitzer, Jekyll, Legoland, Sir Topham Hat, Boehiem, & Dark Helmet
  • Posted In: Golden Corral

This morning was my first time attending Golden Corral, I know to some PAX that this seems like an old AO (shiny new things down the street –props to Jekyll on the #cyberbulling) so Senator and I gave a brief history lesson on Tuesday and expansion…and gaining friends and deliberate leadership #additionbydivision…#HIM…remind me and I will tell you the rest of the story…

Today was Sir Topham Hats 1 year anniversary #T-Claps and a very #FIT #HIM that we are blessed to have @F3TheFort

Disclaimer

Discussion on some running warmup as it was a brisk 37 degrees…lack of transition in the weather pattern…

And off we went for….

THANG:

Jog-O-RAMA

COP Warmup-O-RAMA

Extensive Arkloader (see lexicon) Series #Crowdpleaser

Sprint-O-RAMA

COP YOGA-O-Rama (not a professional)

COT

NAME-O-RAMA

Prayer & Praise

BOM

NAKED MAN MOLESKIN:

Today my sermon was about men needing to find another man to hold them accountable. We always try to appear that we have it all together. reality is we are all one phone call away from our world crashing down (ie wife, kids, job, parents, siblings, etc..). Be careful and wise in your choices and support network.

Rock Thrill gave me a great compliment and told me this was a #MEAT&POTATOES style workout, and that I got this #OldSchoolF3 thing locked down #2ndF

We never got more than a few hundred feet from our cars…I told you to not to run before my Q…

Where was Beacon?

Appreciate the swap with Aqua Man, really fun group today and great #Mumblechatter

We had 6 for #Crossroads with a study on Romans 6:23

Read your newsletter

Be a better man today then you were yesterday,

AYE!

CSPAN

 

 

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36 degrees, Frosty and Warm

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  • QIC: Popeye
  • When: 10/20/15
  • Pax: Good Neighbor, Sgt York, Toro, Smiley Face, Geppetto, The Riddler, Apache, River Rat
  • Posted In: The Fort

Rolling out of the #Fartsack this morning YHC checked the temp on his phone and it read a frosty 36 degrees. Thinking due to the near freezing temperatures, and having to scrape front off the windshield of my car, there was no way there would be a big group of PAX for the #EaglesNest today.  I was wrongo-bongo.  NINE! Count them NINE, brave Non-#Cantore’s braved the cold for a Popeye Q.  The goal today was to keep all PAX warm versus thinking about the cold, I hope YHC delivered.

THE THANG

WARM UP

Merkin X10 – (It was good to start off with this. Shocked a few PAX that I chose not to start off w/ the normal SSH)

  • WM X10
  • SSH X10
  • MNC X10
  • Seal Jacks X10

MOSEY TO DINKINS FIELD

4 Corners

1st & 3rd Corners

  • 20 Squats
  • 15 Monkey Humpers

Lunge walk the short ends

2nd & 4th Corners

  • 20 Merkins
  • 10 SSH

Rinse & Repeat

Mosey to Diggs Field aka. The F3 Playground

Grab a cupon rock

We started at the bottom of the hill between the stair cases

Round 1 –

At the bottom of the hill w/ rock

  1. 30 squats w/ rock

drop rock run up the hill do one merkin which really was sort of a burpee – run down hill

  1. 20 rock curls

drop rock run up, one merkin, run down hill

  1. 10 – Over head rock press

drop rock run up, one merkin, run down hill

Rinse & repeat but Rounds 2 and 3 #Omaha

  1. 20 squats

drop rock run up the hill do one merkin which really was sort of a burpee – run down hill

  1. 10 rock curls

drop rock run up, one merkin, run down hill

  1. 10 – Over head rock press

drop rock run up, one merkin, run down hill

Mosey to picnic tables in front of the West Center – OYO

  • 10 Merkins
  • 10 Derkins
  • 10 Dips
  • 10 Irkins

Mosey back to the COT for a short AB lab

  • 10 (In cadence) LBC’s
  • 10 Flutters
  • 10 I like to call Gut Busters (Plank Twists)

Done

ANNOUNCEMENTS

  • Christmas Party Dec. 19 Dairy Barn check the newsletter for details
  • Toro is having a bible study for men. (Sorry bro I wasn’t recording to remember the details) So if you are interested get up with him on the Twitter-verse.
  • PHOP on Wednesday is River Rat’s VQ – Only hint he and Riddler gave us was make sure you wear gloves.
  • 545 tonight at Winthrop Coliseum #ExtraCredit run with Popeye & more than likely Walker 3-ish miles

Prayer & Praise

  • Families – be better Leaders, Fathers, & Husbands
  • Praise to the PAX for coming to the #EaglesNest in the cold to get better
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Coliseum – What is the Goliath in your life? Time to Slay it!

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  • QIC: Cake Boss
  • When: 10/20/15
  • Pax: Howsca, Pusher, Package, Maximus, White Lightning, Hasslehoff, Deacon, Dog Pound, Seacrest, Greenwave, Corruption
  • Posted In: The Colosseum

YHC arrived at the Grand Coliseum a little early to check out the grounds. Howsca…..Housecat…., we need to figure that our, arrived with me and we took a jog to loosen up and talk about how we hate running…..as we were running…..made sense!

The rest of the PAX arrived and after a short disagreement on who’s satellite watch was correct, away we went.

The Thang:

Mosey to first patch of flat cold wet grassy area we could find.

COP: 3 sets of the following seemed to be enough to warm us up

10-Extreme Mtn Climbers

10-Inch worm push ups (crowd pleaser)

10-Imperial Walkers

10-Seal jacks

10-I surrenders (Yoga pants recommended)

Mosey to Football field and line up on sideline

YHC mentioned that we all have a Goliath in our life. Something we struggle with and seem to never shake. Three steps to slay the Goliath 1) Stand Up to it and face it and admit it is an issue. 2) Remember all of the other challenges that Sky Q (God) has assisted you with and rely on him to deal with Goliath. 3) Cut its head off….in other words, repent and turn away from this issue and never go back to it….move on!

Next ride at the amusement park is open

From Sideline, do first exercise, run across field, do first and second exercise, run across field and do 1, 2, 3 exercises. Number in front of exercise is the order and # of reps. PAX start out fast from the gates, but not much for stamina once 11 & 12 come around…..good work to all!

1-Merkin

2-Bombjacks

3-Russian twists

4-Freddy Mercs

5-Burpees

6-Squats

7-LBCs

8-plank jacks

9-diamond Merkins

10-donkey kicks

11-lunges

12-monkey humpers

Mosey back to front of Middle school for people’s chair & bear crawl action and then to COT

Great morning this morning with a great PAX and AO. Love Q when the opportunity arises. Thank you Maximus for the opportunity.

Announcements: PAY FOR CHRISTMAS PARTY AND BE DONE WITH IT

Prayers: YHC’s sister Denise battling cancer, Maximus and all of us with patience with 2.0s, all the unspoken prayers and praises. God is good and he is with us daily…..talk to him daily!

Peace….Cake Boss

 

 

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#Abundance amid the daily drone

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  • QIC: Double D
  • When: 10/20/15
  • Pax: Ginsu, Crab Cakes, Rocky Top, MacGyver, Esso, Repeat, Montelongo, Bird Cage, Longshanks, Old Bay
  • Posted In: Block Party

11 Pax posted to Block Party in a frosty gloom to search for meaning/purpose/life in the midst of their daily humdrum routine.

The Thang

Extended warm up via modified drill bit routine — run park loop with stops at each marker for brief COP of three exercises, including mix of Mtn climber, SSH, IW, Merkin, CDD, Peter Parker, Sumo squat, Monkey humper, Parker Peter & the Makhtar N’Dyae

Mosey to parking lot circle as launch spot for remaining 25 minutes of workout

Freddy Mercury x20
Run Stairway to Heaven with 10 Merkins at each lamp post
Run down hill and across parking lot
Sprint to stop sign
Run back to circle
Rinse & repeat with Flutter kicks in circle and squats at lamp posts
AMRAP

COT

Naked man moleskin

With the calendar showing mid-October, YHC’s thoughts at work and on personal front are drifting toward 2016 — budgeting, planning, etc.  Yet, 10 full weeks remain in 2015, 20% of the year.  My word for 2015 is #Abundance. And, yes, the year has been filled with many blessings, some of which I’ve celebrated fully and most of which I’ve failed to truly savor.  In fact, much of 2015 has been marked by feelings of drudgery…just plodding through another day, week, month without recognition and appreciation of the gifts that life brings my way regularly.

As an antidote to my prevailing emotions for the year, today’s workout was framed around the challenge of finding life and its blessings/meaning/purpose in the middle of its monotony.  LSD (long slow distance) they call it in marathon training…just building those miles over the course of many months in preparation for 26.2 on race day.  Don’t know the mileage for the day, but there was plenty of suck and drudgery to be had.  The Pax did a terrific job slogging through, mostly without complaint.

All pax reminded themselves of their word for 2015.  Don’t let 2015 pass without a final push on those themes at the same time you consider possible themes for 2016.  And, keep an eye out for the #Abundance that lives in the little moments/tasks/activities of daily life.

Thanks to Repeat for the honor to lead and for his leadership at Block Party!

PS…YHC’s debt to Crab Cakes for ND loss to Clemson was paid post-workout with 46 burpees. Hoping for possible revenge in CFP — Go Irish!

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The Fort – The comparisons stop here!!

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  • QIC: Rebel / Cake Boss
  • When: 10/17/2015
  • Pax: Welcome FNG - Shania! - Santini, Gump, Galloping Ghost and 2 - 2.0s, Ginsu, Bigglesworth, Mile High, Dark Helmet, Barry Manilow, Peabody, Rebel, Cake Boss, missing 1----my video died on me!! my bad!
  • Posted In: The Fort

14 PAX came to the HQ of The Fort at Walter Elisha Park for their Daily Red Pill. Weather was perfect as the fall coolness settled in and the sun rose over the wide open range……No idea what I’m talking about, but Rebel took the Q and I got real lightheaded after that!

The Thang:

Mosey around track with 2 stops for warm up -SSH, Imp Walker, Seal jacks, wind mill. High knees, butt kickers

Reg mosey to small Springs lot. More warm up- merkin, MC, Peter Parker.

Mosey up big hill to top lot and partner up.

Combine for 100 merkins while partner runs hill – Then 150 squats – Series of sprints across parking lot. Hand off

We discussed the importance of not falling into the trap of comparison and the many pitfalls. It leads us down empty roads and distracts us from what God really has planned for each of us. Bottom line is we all fall short….every single one of us…..so comparing to earthy treasures and fortunes that fade or give false hope only leave us empty inside. Focus on being what God made you to be and give that 100% of your attention.

Hand Off………..

 

Cake Boss emptied out the back of the truck for markers in the wet dewy grass. Some cones and a gas tank was all we needed to mark the “STAR of DEATH”…..unlike the “Death Star” that was not even in the shape of a star and was lame because wimpy Luke Skywalker blew it up. Santini and Gump tried to break this “STAR of DEATH” up but it was futile!!

The Thang:

Start in the middle (Gas Can), do 5 6inch/ab crunches (lift legs six inches and do 5 crunches). Start at 1 of 4 columns of cones and do each exercise written on cone. At the end of the line, sprint to center and do 5 6inch/ab crunches again and move to next set of exercises. First Round, bear crawl to each cone (6-10feet apart). Second Round, crab walk to each cone

First Column

10 –  inch worm merkins

Around the world plank crawl

20 – leg lifts 

Second Column

10 – Apollo Ono

15 – lunge Hops

20 – sumo squats

Third Column

10 – CDDs

15 – merkins

20 – wide arm merkins

Fourth Column

10 – Peter Parkers

15 – plank ski hops

20 – donkey kicks

Rinse and repeat and swap Bear Crawls for Crab Walks. This was a crowd pleaser because the grass was about a foot deep and we might as well be in a pool since the dew was laying thick. We were wet!!

Rebel talked about the issues with comparing ourselves to others and the roads that can lead us down. YHC added that when we are more focused on the others around us and the paths they seem to be on compared to ours, we are not giving God our 100% focus and attention. God laid a path for each one of us, some rough and bumpy and some smooth as a baby’s bottom, but whatever it is we need to stay focused on HIS will and HIS plan for our lives and not worry or focus on those around us. How do we do this?? Be in the Word, Prayer and community in a church/lifegroup and F3 PAX!! Play to an audience of ONE and not to others around us.

Mosey to Springs Parking lot for few more Mountain climbers, ab exercises and the off to COT

Was a great PAX and morning working our bodies, souls and minds!! FNG ‘Shania” from Nashville will probably be looking for some new friends, since the ones he was visiting have a weird definition to hospitality. Hope Shania meets up with our F3 brothers in the Music City, thanks for coming out!

 

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