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

Disclaimer

“When you offer blind animals in sacrifice, is that not evil? And when you offer those that are lame or sick, is that not evil? Present that to your governor; will he accept you or show you favor? says the Lord of hosts.”
‭‭Malachi‬ ‭1:8‬ ‭ESV‬‬ http://bible.com/59/mal.1.8.esv

The priests of Malachi’s day we’re offering lame, sick, and blind animals for sacrifices to God, when God had been very clear that the animals for sacrifice were to be spotless, blameless, the best of the flock. Do we do the same as the priests?

Are we giving our God our leftovers instead of our best? With the busyness of life, are we giving the leftovers of our time, our talents, our money, our service, our hearts? Do we make time for God AFTER everything and everyone else or do we put Him first? Do we serve only because there is a need or do we serve out of an overflow of our love for our Lord? As we challenge each other in workouts, YHC challenged the PAX in our walk with Christ. Just as in workouts where we should give it all we have, we should give our all, to the point of exhaustion (arms shaking type exhaustion) in our commitment to Christ and “the Great Commission.”

Mozy to fountain
Warm up (In cadence)
SSH X20
IW x 15
WM x 10
Dipsx20
Merkinx20
MNCx20

Mozy to park

Round 1
10 prison cell push ups
20 Pull ups
30 Squat Jacks
20 Chin Ups
15/leg Piston Squats

LOOP AROUND POND

Round 2
15/side Fly Merkins
20/side Apollo Ono’s
15 Corn Cob Push Ups
15/leg swing balance lunges

2 LOOPS AROUND POND

Round 3
20 Blast Off Merkins
30 Swing Derkins
30 Jump Squats
Burpees broad jump length of swings

3 LOOPS AROUND POND

COT
Challenge continued from start of workout about giving our Holy God our leftovers instead of our all. A further challenge was issued as YHC drew a circle around himself and stated that if revival was to start for the Gospel of Jesus Christ, let it begin within this circle. The PAX was then challenged to move from the traditional COT to a larger circle drawn on the ground a few feet away, IF they would commit to serve our God their best, to the best of their ability they would not give Him leftovers. All the PAX joined YHC in the circle, Circle of Change (COC).
Prayer requests and announcements were shared and we lifted our hearts and our requests to our Great God.
What an honor to Q today for a workout, but more importantly to speak of the truth and the love our Lord.

Gauge led 14 brave and courageous pax through a soggy beat down.

Warmup
20 seal jacks
20 Moroccan night clubs
15 wind mills

The Thang

1/2 mile mosey to campus main entrance followed by 10 merkins. Another 1/2 mile mosey with 5 burpees thrown in for good measure. Some quick stretching and then the real beat down commenced

The pax then worked their way down the brick sidewalk switching between high knees and butt kicks at each light pole with 5 merkins at each pole. Then we worked back down the sidewalk alternating between bear crawls and walking lunges with 5 squats at each light pole. Legs were burning at this point. One more go at high knees and butt kicks then a quick mosey to set up for 4 corners. The four corners consisted of 5 burpees, 5 merkins , 5 squats, and 5 dips with a stair run in between. We did two rounds of the four corners and then another short mosey. Next we went into a descending ladder starting with 5 box jumps and 5 merkins and working our down to one of each. Indian Run back to the AO and finished with 15 LBC’s and 45 seconds of Iron Cross.

Announcements:
Krispy Kreme Run 2/27/16
Dads workout 2/27/16 10:00 am at The Patriot

Prayer Request:
Shrute’s mother
High Pocket and family
Riddler’s mother
Waterboy’s mother in law

Welcome FNG Reborn!