Do You Want The Easy Way or Do You Want To Leave Better

2017-01-271 Comment

QIC: Bones
When: 01/27/2017
Pax: Royale, Tater, Nasa, FishSticks, Corn Hole, Vinny, Cable Guy, Atlas, Mainframe, Witch Hunt, Photo Bomb, Deacon, WildThing, Cha Ching
Posted In: The Swamp

F3 workouts have been a staple in the first hour of my day for about 8 months now. I have been honored to Q on five of those occasions but this is the first time I have written a Backblast. I know, shame on me. So here is my attempt to recap what 15 men left out on the asphalt today…

After the usual disclaimer that I am not a professional (just play a doctor on TV), 9 PAX left for some boot camp fun while 6 men trudged out with their RUCKS. On several occasions our paths crossed and it appeared that the RUCKERS were getting their money’s worth. As for the boot campers we executed the following:

Warm up to combat the chilly air

Mosey over to Target were we did the “old fashioned” defensive slide basketball drill. Every Red Ball was an opportunity to switch directions. (2 rounds)

Mosey over to traffic circle: Bear Crawl around it

Mosey back to Target: Lunge and Crab Walk. Alternating at each Red Ball.

Mosey around back to the ally: Merkins – Sprint – Abs

Series of Merkins (regular | wide | ranger | diamond) with sprints and Ab workout (LBC | Freddy Mercuary | Flutters | Rosalita)

Mosey to the fountain: Partner Fun

Step ups
Dips
Squats

The other partner ran down around traffic circle and then switch

The Finisher

I asked the PAX if they wanted to finish easy or leave stronger. It was unanimous vote (hands) to finish strong (although there was some mumblechatter suggesting otherwise)

8 – 40 yard sprints

Each sprint was an opportunity to improve one degree better. Each man challenged themselves and left better than when he arrived.

COT (Circle of Trust)

I shared at COT about how Abraham held his staff up in the air during the battle between the Israelites and Amalekites. And as long as his staff was in the air- the Israelites were winning. When his arms grew tired and his staff fell – the Amalekites were winning.

Along his side, Abraham had 2 people, Aaron and Hur. These two guys grabbed Abraham’s arms and helped him hold them up. As a result the Israelites defeated the Amalekites.

We all have the opportunity to hold each other up. We all face trials and tribulations and it is the support of others that help us overcome them. So I encourage to look around and find the arms of PAX that may be fighting their own battles and help hold up their arms. Together we can all be stronger.

Special Note: We had a fantastic experience at 3rd F this morning. As we were stuffing our faces with fried chicken to counter balance the workout we just had, a gentleman entered the room.

He explained that he had been noticing our workouts on Friday mornings and had asked the manager about our group. She informed him that we workout every Friday and that we met for bible study afterwords. He further explained that he used our group as an example in a devotion that he led at his company (Samartan’s Purse – Operation Christmas Child) and how we were exemplifying what God had called us to do…Strengthen both your minds and Body.

He encouraged us to keep setting a great example and reminded us of the impact we have with our daily actions.

Turns out that he and his wife are heading to Iraq for missions and later this year will be going to Alaska to work with wounded Vets. He accepted our offer to pray for him and it was he that left with a blessing as well. God Rocks!!

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Old and Bitter Bootcamp Q at Golden Corral

2017-01-27Leave a comment

QIC: Old Bay (bootcamp), Spiderman (ruck), Jeeves (run)
When: 01/24/17
Pax: Maximus, Bonsai, Shady, Decible, Schaffer, Falcon Crest, Senator Tressel, Mainframe, Wapner, WhatDid, Cornhole, Reborn, Photobombed, Wild thing, Sir Topham Hatt, Jeeves, Jekyll, Twister, Gecko, Yoga Pants (FNG), Scrapple (FNG), Lil E, Dark Helmet, Spiderman, Tater, Old Bay
Posted In: Golden Corral

26 pax saddled up at the Golden Corral for a cornucopia of workout options (old school boot campers, rucking mules, and running gazelles) in another unseasonably warm January morning. The groups split off fairly evenly, as YHC took the boot campers (about 7 total) for a warm-up mosey around the shopping center parking lot before landing in the CVS lot for warm-up.

Warm-up O Rama

SSH (IC) x30
Cherry Pickers (IC) x15
Plank Jacks (IC) x20
Mountain Climbers (IC) x20
Moroccan Squats (IC) x20

Mosey to the Grace Presby Church

The Thang
Two stations were set up at extreme ends of the parking lot. Pax all gathered at station 1 and partnered up (size not mattering). Partner 1 performed first exercise (listed on a paper at station 1) while partner 2 ran to station 2, did the first exercise (listed on paper at station 2, with the number of reps). Partner 2 then ran back to station 1 and flapjacked. Once partner 1 returned, repeato with next exercises on the lists. Here were the lists at each station.

Station 1:

1. Burpees
2. Jump Squats
3. Merkins
4. Carolina Dry Docks
5. Bomb Jacks
6. Calf Raises
7. Monkey Humpers

Station 2:

1. 20 LBCs
2. 10 Morning Wood
3. 20 Superman
4. 15 Mahktar Ndiayes
5. 20 Sumo Squats
6. 20 Heels to Heaven
7. 15 American Hammers

These exercises took us right up to 6am and we headed back to COT. But about mid-way through the list, pax took a recovery and discussed the tendency to get bitter as we get older. Why does this seem to happen? Perhaps it’s a reaction to youth not respecting the wisdom that comes with age. Perhaps it is because older folks just have more time to watch FoxNews. No matter the reason, as I age I find it easier to be bitter about things. My dad had bitter tendencies before a brain tumor took his life a few years ago. The doctors said the tumor was affecting his judgement and likely the cause for his attitude. But that got me thinking: for most people, bitterness is a choice. So, when my 10 year old proudly shows me a creative drawing she did, instead of getting ready for bed like I asked, I have a choice on how I react. When a long-time customer tells me he is leaving for my competition, I have a choice on how I react. When the Q says we need to do 5 minutes of burpees to finish up the workout, I have a choice on how I react. We are presented with choices on how we react hundreds of times a day. For each of those, we should pause for a moment and determine if our knee-jerk reaction is one that will speak life into the other person, or beat others down. As I pause to contemplate my response, I try to keep in mind that assuming the best in others will usually keep my heart out of trouble.

Thanks Decibel and fellow pax for the opportunity to serve by lending the workout. Fine group of pax that worked hard and provided great encouragement. Special welcome to FNGs Scrapple and Yoga Pants (both ruckers).

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Toothpick carry

2017-01-27Leave a comment

QIC: Repeat
When: 01/27/17
Pax: WWL, Cobra Kai, CSPAN, Spiderman, geronamoe, what did, trucker
Posted In: Uncategorized

8 pax made it out for my VRQ(virgin ruck q). It was an honor to lead these men. It takes a high level of maturity and leadership for a SME to follow and support a rookie like myself. I am always amazed the way the Pax welcome and support the Q.

The thing Carrying 2 sand bags and 2 extra rucks. Anytime I call burpees your doing 5 OYO.

“Warm up”
5 burpee
SSH x10
5 burpees
Squats x10
Burpees
Merkins x10
Burpees

Move to pull up bars
Burpees
10 merkins
Burpees
10 squats
Burpees
10 pull ups (or as many as possible)
Burpees

Move to the toothpicks(telephone poles) Which one should we use? You always pick the largest…

Burpees

Grab the toothpick
Overhead press with a squat (x5)
Move toothpick to next coroner of parking lot
Burpees
Overhead press with a squat (x5)
Burpees
Same thing at all 4 corners.
Move toothpick around all 4 corners
Burpees

Quick chat on whetstone. Life is better when you engage in Whetstone. What are you waiting for?

Pick up coupons and move to pull-up bars again
Burpees
Rucks on the front
Seal team sit-ups (I lost count)

Pick up coupons and head to COT

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MINDSET@ The Ranch

2017-01-26Leave a comment

QIC: Backdraft
When: 01/26/17
Pax: Ginsu, Dixie Chicken, Chicken Wing, Sugar Bug, Samsonite, The Fridge, Stang, FNG (Novocain), Backdraft
Posted In: The Fort, The Ranch

YHC was eager to Q the day after his birthday. The Ranch is and always will be one of my favorite sites. There are so many possible places around the grounds to deliver pain to the PAX.

After finishing a great book last week titled Mindset, YHC felt like he should share some of the lessons from it that he learned to the guys. We all have come to F3 for various reasons. Some to get into shape, some to be around men from the neighborhood who seem to have something figured out. Some just get an earful from their kids soccer coach that they say hey I’ll show up only to find out their are a bunch of guys in their community who just want to become better. Better husbands, dads, sons, people. For me it was a lot of all those things. 3 years ago I was just doing life, making it one day to the next, eyes only set on future career moves and making sure their was food and clothes for the M and 2.0s. I was in a fixed Mindset

Speaking to the PAX this morning about this book I wanted to let them realize no matter where they were personally at in their life we always needed to be looking at growing. We cannot become stagnant. We must challenge ourselves to grow, face challenges and accept being critiqued.

We definitely did all of these things during this workout hopefully we can keep it going throughout the rest of our days.

The beat down went like this.

Disclaimer- had to break it down myself since my lawyer did not show up. Plus we had a FNG.

Warmup- mosey, shuffle facing school, shuffle away from school, regular, butt-kickers, high knees, karaoke right and karaoke left.

Circle up. SSH x 41 (guess how old YHC turned), 10 windmills, 10 IW’s all in cadence.

Mosey to picnic benches. Talk about challenges in life and how we deal with them.

Derkins x 10, squats x 10, step ups x 10 all for 3 sets

Mosey to bus drop off- mumble about how we face obstacles in life and how we deal.

10 flying squirrels, 10 calf raises, 10 merkins take a lap around bus island do 3 sets.

Mosey to playground- yap about effort and always putting out our best.

5 pull-ups, 10 in and outs on swings, 15 leg lifts do 3 sets.

Mosey to back of school while trying to breathe talk about taking criticism on using it to better us.

wall sits, diamond merkins, jumping lunges x 10 on each for 3 sets.

mosey to front of middle school. ramble about the success of others and that we should try and find lessons and inspiration from it.

Now the fun do 10 burpees run around the big island until time is up. we only had time for 1 lap so whoever got done early had to do continuous burpees until the six came in. Mosey back to COT as a group.

Once at COT we discussed the results of having a fixed verses a growth type mindset. We all need to try and get into a growth mindset. I struggle, you struggle, our Ms struggle. We aren’t just here for the butt whooping we here to help each other out.

Announcements- Yeti, Children’s attention home, FNGathon at WEP Saturday.

Prayers- Samsonite turmoil at work, Fridge aunt and medical tests,

Welcome FNG Novocain

Sorry for Rambling on.

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Struggling with core (and at the core)

2017-01-26Leave a comment

QIC: Double D
When: 01/19/17
Pax: Dixie Chicken, MacGyver, Skinny Jeans, Snap Hook, Ginsu, Mainframe, Crosscheck, Sugar Bug, Mission Impossible
Posted In: The Ranch

10 Pax posted at The Ranch on Thursday Jan 19 for a ride out to the foothills and a morning dose of core-focused pain. It was looking a little lonely when Skinny Jeans sitting in his truck was the sole arrival a few minutes before launch. Perhaps he was debating whether to stick around while he checked the phone for other posting options? Then the Springfield clown car arrived, plus MacGyver (never one to post early) and others. With a quick disclaimer and shout out to Site Q Backdraft who was DR, we set off.

The Thang

COP in the parking lot to lube up YHC’s joints enough to be able to give the you wranglers something to sweat about.

Mountain climbers

Parker Peter

SSH

Windmill

Merkins

Hillbilly walkers

Squats

Mosey over to the middle school with karaoke, butt kicks, high knees, toy soldiers along the way.

In front of middle school, each pax finds a bench (10 benches+10 pax=maximum pain opportunity)

Derkins x10
Dips x10
Run down the grass hill then run back to top
Bear crawl across parking lot to bench & plank up
(Rinse & Repeat)

Circle of Core — Freddie Mercury, Hello dollies, flutter

Repeat 2 rounds of Derkins/dips on bench with hill run & bear crawl

CoC — Makhtar N’Dyae, LBCs, Peter Parkers

Repeat 2 rounds on benches with hill run & bear crawl except change exercises Step ups x10 each leg & Squats x20

CoC — Plank punches, Plank jacks, Stump jumpers

Repeat 2 rounds Step ups & Squats on benches with hill run & bear crawl

CoC — Penguins, LBCs, Superman

Run home

COT

The message today revolved around “The Struggle.” Ginsu posted in full Clemson regalia (two layers even!), which provided the opportunity to focus on Coach Dabo as an example of a man who leads from the core of who he is. His leadership and his identity were formed through a personal struggle at his core — no different than any of us. Each of our struggles is different, but we all struggle in some way. Embracing that struggle, and engaging in it willingly and courageously is how we form the character that we will be. “Character” comes in a couple of contexts — “Boy, is he a character!” OR “Man, does he have character.” Strive to have character rather than be one.

We struggled a lot today through core work. The pax did an awesome job persevering through the routine, especially when I called for the third round on the benches, and it became very clear to all what was in store the rest of the way. Excellent job!

Fortunately we had an Aggie on board today to make the “rodeo-themed” tweet from the night before valid. My first encounter with Dixie Chicken and I look forward to posts with my fellow Texan refugee.

Thanks to Backdraft for the invite (and apologies for the delay on this BB). Always an honor to be followed by the men of F3. Until we meet again…

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Tabata Ruck?…for Beginners!?

2017-01-261 Comment

QIC: Bounty
When: 1/26/2017
Pax: Unicorn(Kotter), Redwood, Drifter, Chef, Rasta, Chernobyl
Posted In: Uncategorized

CONDITIONS: 50’s, Light Rain

In an effort to share with other PAX what “Rucking” is and how to incorporate into a workout, I came up with a beginner friendly, no walking, introduction. I advised that a ruck workout did not have to include miles and miles with weights in a pack on your back. I led the group in a Tabata Style Ruck Workout. We had a “Kotter”!!!!…yeah!…welcome back to the gloom Unicorn! No FNG’s but a quick disclaimer was given especially since we would be doing exercises that the majority have done but without a ruck. *All rucks weighed a minimum of 20lbs…some more.

WARMUP:

MRC’s IC x 10

SunGods IC x 5

THE THANG:

We started by going underneath the overhang to avoid the rain (everyone knows how much I hate being wet and cold)….plus didn’t want any raindrops to move focus away from doing some work (sweat not rain). A quick demonstration of some exercises and how a Tabata works was explained before I hit the “GO” button.

8 Cycles (Tabata) of 6 Exercises- 20sec work/ 10sec rest x 8, with 1min rest between Exercises for a total of 160sec of AMRAP work per exercise.

Tabata 1- Rurkins (Merkins w/ a ruck on back)

Tabata 2- Curl and Press

Tabata 3- Big Boy Situps with ruck on feet

Tabata 4- Ruck Swings (like a Kettlebell Swing, but with ruck)

Tabata 5- Squat Thrusts (Burpee without the overhead press or jump)

Tabata 6- Plank Jacks with ruck on back

No mumble chatter until the PAX realized that after the first 20sec work round doing AMRAP of the first Tabata that we still had to do another 7 rounds. Then the chatter started….followed closely by a lot of groaning and moaning for the remainder of the workout….love hearing grown men cry like babies…hahhaa.

Still had some time after the workout was complete so we finished off with the following: (Y’all can thank Redwood, hahaha)

Flutterkick IC with the ruck being pressed up to the sky as the legs started kicking x 20

Alternating Shoulder Press x 20 with a static hold overhead for a slow 10 count compliments of Unicorn

Delivered my philosophy on ruck workouts…not just about walking with a lot of weight on your back for long distances. I advised that its about comraderie, support, team building, and fellowship with your brothers. Not to mention but rucking is better for you than running (less stress on joints and more calories burned) plus time to enjoy company and surroundings. Discussed how trials in life are similar to workouts. Both are tough and are training us to become better mentally, physically, and spiritually. We need to be the best version of ourselves not only for our family but to lend support for brothers who are in their own trials (empathy and sympathy). Finished up with announcements (Yeti, Newsletter, Childrens Home, York Convergence, York Recons). Counted off, Name-a-Rama, COT/ BOM.

Great job men, hope this opened your eyes just a bit more about rucking workouts in the future.

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F3 Discount Week at Charlotte Running Co. (Riverwalk)

2017-01-25Leave a comment

QIC: Reborn
When: 02/03/17
Pax: All Fort & Rock Hill Region PAX, M's, & 2.0s
Posted In: Uncategorized

Charlotte Running Co. (Riverwalk) has agreed to hold another discount period for all F3 Members, M’s, and 2.0’s in the Fort and Rock regions from February 4-12, 2017. Charlotte Running Co. will be happy to fit you for shoes and work with you for as long as you need to feel comfortable while running or working out in a boot camp. They are also capable of determining the best shoe for you for rucking.

Print off the attached flyer and take it in when you go to the store to receive the 15% Discount.

We are all currently training for something now and are in need, or will be in need, of shoes in the future. So, let’s support this local company as they attempt to reach the community through the services they can provide.

Dates and times again:

Feb. 4-12, 2017 – Normal store hours each day

Store Hours:

M-F: 10:00 AM – 7:00 PM

Sat.: 10:00 AM – 5:00 PM

Sun.: 12:00 PM – 5:00 PM

http://s1093.photobucket.com/user/pikapp_293/media/IMG_0794_zpsq2lgrh0k.jpg.html

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Whopper 500 and his VQ @ the Deep

2017-01-25Leave a comment

QIC: Whopper & Royale
When: 01/21/2017
Pax: Kenyan (respect), Bart, Cha-Ching!, Snookie, Wild Thing
Posted In: The Deep

Our young F3 brother Whopper has been posting with us on the regular for a few months now and was days away from leaving town for several months for work. What do we do in situations like this? Accelerate his opportunity to Q! I spoke to him the week before and he was excited and ready to take on the challenge. Here are his words for this BB.

Whopper’s Thang:

My VQ got off to a rocky start as I was late a couple minutes (the traffic light, I protested), but I caught up to the PAX and we moseyed down to the center of the middle school track in heavy fog.

Warm-up was as follows:
15x SSH, imperial Walkers, windmills
2x ten count plank
1x ten count elbow plank

Main event kicked off half the PAX splitting off on either end of the track. Idea was to play an intense game of tag against the men on the other side. 3 PAX on one end with the other 4 half way around. We chased each other down until you could tag one PAX of the other group. Underestimated how painful that was going to be. 2 fast laps around the 400m track.

Staying in two groups we did an Indian run variant in which one group would stop and do 15 reps of an exercise of Q’s choice, catch up to the other group, and switch off. Exercises as follows:
15
Merkins
Jump squats
LBCs
Groans were heard all around as we circled back up and ensued pain till the 30 min mark –
Ascending pyramid of burpees, oyo to 5
15x Rosalita
15x hello dollies
15x flutter kicks
10 4 count merkins

The added cardio is what really made the difference for my half of the Beatdown, cross country background came in clutch.

Hand off to Royale.

I asked for a few ten counts to stop sucking wind, then we moseyed to a new part of the elementary school that Wild Thing and I found during our 1 hour pre ruck. It was a nice playground!

We kept the PAX split into two groups. One group would use the swings for a exercise while the other did the following.

25 Swing Crunches – Wide Arm Merkins
20 Derkins – American Hammers
20 Dips – Elbow Planks (Wild Things complained his arms were to short to do these swing dips…lazy!)

Mosey to the middle of the playground for this lovely green turf. I told the PAX this looks like great space for our favorite = Jack Webbs! (It wasn’t, like sandpaper on the knees)

1 Merkin to 4 over head claps –> repeat the cycle all the way to 10-40. Awful

10 count then flipped to our backs for a little Ab Lab break. I asked Bart how his sports hernia was doing, then made him do ab workout anyway…(I can be a real Jerk)

mosey back over to the road leading out of school, we had about 100 yards to cover so…

30 yards of lunges – plank for the 6
35 yards Lt. Dans – plank for the 6
35 yards Lt. Dangers – plank for the 6

Mosey back to our Middle school side of the street, hit a wall for the final segment.

People’s Chair last guy bear crawls to the other side
BTTW
Peoples Chair 30 count
Peeters on the Wall (thanks Mr. T, check lexicon)

Mosey back to start for a small ab lab final…and TIME!

Moleskin

One of the many things I’ve enjoyed in my own personal growth with F3 over the last two years has been the relationships I’ve gained with true HIMs, and the opportunity to try and do the same for other new PAX that come into our group. I’ve had great mentors, role models, and new REAL friends from some the hundreds of men I’ve been able to meet through F3. So what I’ve been trying to do is give back to the newer PAX and pay it forward like the men before me. I have been privileged to see Whopper in his own growth in the last few months, and truly get to know and learn more about him. He’s one of the guys I personally EH’d, just from a FLYER at a food truck event Witch Hunt, Dark Helmet and I attended in Lake Wylie. You know, one of those awkward, “He you look like you work out” kind of EHs! But the man showed up one Saturday morning, jumped out of his car and asked, “Is this F3?” and then kept coming around! The guy is wise beyond his years and has been a great addition to the Lake Wylie group. He’s jumped in for CSAUPS, helping me cut my 10K time at the Joe Davis run by over 2 minutes, and he’s come to 3rd F bible studies’ on Fridays with us to grow even more. It was an honor to co Q with him on his VQ and I wish him well as his work take him to Texas for 4 months. Glad he could experience what the men of F3 provide to their communities! So much more than a workout…

Royale

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Tabata Tuesday

2017-01-241 Comment

QIC: Tchaser
When: 01/24/17
Pax: Apache, Backdraft, Dixie Chicken, Green Wave, Cake Boss, Seacrest, Sugar Bug, Tesh, Longshanks, Adrian!, CSPAN, Hauschka, Package
Posted In: The Colosseum

YHC had the honor to once again lead the PAX in an little early morning HR raiser. Good mix of old (CSPAN) and new (FNG – Samsonite) on this cool but pleasant morning. Even a guest appearance from my man Apache (although without his promised sidekick Italian Job). Disclaimer given and off we go for a little warm-up lap around the parking lot with the standard butt kickers, high knees and shuffles. As we rounded the corner, we see a jeep screaming in on 2 wheels…ahhhh, CSPAN didn’t forget us after-all. Circle back to pick up the #Grandtan and quickly cancel the Silver Alert that had been put out. Off to the basketball court for some further warm-up (SSH, LS squats, planks, arm circles) and then on to the Thang.

Tabata with active rest was on the menu today and YHC tried to make it as total body as possible. Each exercise was performed AMRAP with good form for 30 sec. with 30 sec. of SSH active rest between each exercise. There was also a 30 sec. recovery between sets. Here’s how it went down:

Set 1
– Deep squat to touch the ground
– Merkins
– LBCs
– Squat jumps

*Cake Boss joined us somewhere along here – not sure where he came from but he always seems to pop up and brighten the group.

Set 2
– Forward to backward lunge alternating legs
– Dips
– Freddie Mercury
– Wide arm merkins

Set 3
– Burpees
– Narrow feet squats
– American hammers
– Mountain climbers

Set 4
– Apollo Ohno
– Diamond merkins
– High knees
– CBLs

Set 5
– Bomb jacks
– Plank punches
– Flying squirrels
– Box cutters

With a little time left, we headed over to the entrance hill for 2 rounds of sprints up the hill with 5 burpees at the top. Just before the start of our first sprint up the hill, Longshanks had a premonition and mentioned that the lunch lady could be coming in hot right around this time of the gloom. Sure enough, half way up the hills…”Car!” Unfortunately, ‘Shanks was a victim of his own clairvoyance and caught an ankle on the curb…words were said….compassion was given….now back to it.

After a couple rounds, we headed over to the front of the school to finish out the final couple of minutes sitting on the wall. Over to COT where announcements included The Yeti and to be on the lookout for a pre-blast from ‘Shanks on the upcoming Savage Race CSAUP. Prayers and praises all around and then CSPAN took us out. The naming of the FNG was a quick one…I’m not even sure that FNG Luke Swanson even got his last name completely out of his mouth before Package rang in with “Samsonite!” Done.

Thanks for the honor of leading what was truly a great group this morning – a nice mix of veterans, 1-2 year guys and the newer studs.

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Empathy: The Cross

2017-01-24Leave a comment

QIC: Deacon
When: 1/24/17
Pax: Double D, Flat Tire, Pusher, MP, Fest-I-Fun, Olaf, Cooter, Deacon, Fellini, MacGyver, Atticus, Hi Hat, Cha Ching, Hee Haw
Posted In: Block Party, The Fort

14 Pax had an amazing time of fellowship with a workout somewhere along the way. Flat Tire and Pusher kept songs in full rotation at the Block Party. Olaf provided an encouraging report regarding his M and 2.0 (sweet baby Grace). HIMs encouraged each other to get better.

The Thang:

Mosey to the Founders Bank parking lot on 160

COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x), Peter Parkers (15x) and Heels to Heaven (15x)

Mosey to the parking lot on top of the hill

Circle up, count by 4, each group goes to a corner

Pyramid Drill: At each station/corner, do LBCs, Flying Squirrels, Diamond Merkins in increments of 5 until we hit 15 repetitions then countdown to 5 as a group. Jog to each station.

Mosey to the curved parking lot along 160

Partner up. Partner wheel barrells to each side of the parking lot (2x), Partner Big Boy Sit Ups (15x for 2 rounds), Partner Ski Jumps (15x), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds)

COT

Moleskin:

We discussed how the crucifixion demonstrated the following three keys to empathy:

Proximity – Christ came from Heaven to provide us with an eternal impact. He meets us where we are. We must leave our bubbles (regular routines) to impact others.

Relationship – Jesus built a relationship with His disciples. He understood their struggles and cared for them. We need to build meaningful relationships with others inside/outside our family/race.

Sacrifice – The cross that Christ carried resembles the burden of our sins. We need to make sacrifices to address others’ burdens. Praying for their burdens is sometimes not enough. Faith without work is dead.

Meet people where they are (proximity), walk through life with them (relationship) and help them with their burdens (sacrifice). #TrueEmpathy
Peace,

Deacon

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