I’ve been a part of F3 for just under a year now. A few weeks ago I went back and read the BB from my first post. Roscoe had EH’d me, and he was the Q that day. The theme of the workout was “What is your weakness?” Fast-forward to last Weds at Martha’s when Stroganoff mentioned the Q was open for the Gashouse Sat for any takers. As we all stood silent, my heart said “I can take it.” However, my mouth remained closed with my hands by my side. I left frustrated and a little disappointed. “What am I afraid of?” I asked myself on the drive home. I’d been Q at other sites multiple times but never at the Gashouse on a Sat morning. Why was I stressing over this?
Over the month of January, we’d been going through Freedom from Fear at the Crusade on Tues mornings and our Sunday School lessons in church had focused on overcoming fear and stress. Yet here I was wondering what was holding me back. After signing up to Q, I knew I had a theme for the workout. I took some creative liberties with Roscoe’s “weakness” workout and was ready to go.
I showed up earlier than normal for the workout because the Q adrenaline had awoken me from the fart sack a little early. The PAX started to slowly roll in when we saw Squirt and Slaw rucking through the parking lot after some early EC. Kudos to you gentlemen for the extra work. 7am hit on the clock so it was time to go.
Warm-up
SSH x 15
Merkins x 15
LBCs x 15
Don Quixote x 15
10 Burpees OYO
Mosey to the Flag for the Pledge
The Thang
Mosey to the Grier track
As we caught our breath, I briefly covered some of the info above along with the what and why of the theme of the workout. What are some things that make you feel stressed? Does that stress lead to fear and inertia?
I read this verse: Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus. – Philippians 4:6-7
The PAX chose an exercise that they didn’t like or that made them feel stressed and did that exercise on their own for one minute.
I then read a quote from a recent “Thought of the Day” email that some of us receive. “Focus on taking one initial action, now. Do something, make a little progress, and feel empowered instead of overwhelmed.” Basically, little wins lead to big victories.
So to get that progress going and push each other, we then lined up for two laps of an Indian run around the track.
Mosey to baseball field and partner up.
Partner One stays at the bottom of the hill and does squats while Partner Two sprints to the top of the hill and does 15 dips on the benches. When Partner Two returns, switch and Partner One runs up the hill.
Each partner does three trips up the hill.
Same concept for round 2 with Partner One doing lunges at the bottom of the hill, and Partner Two sprinting and doing 10 Derkins at the top of the hill. Three trips up the hill once again for each man.
Mosey back to the track.
One again while we caught our breath, another verse on trusting in God’s promises.
Cast your cares on the Lord and He will sustain you; He will never let the righteous be shaken. – Psalm 55:22
Another exercise that you don’t like or that makes you feel stressed for ONE MIINUTE.
There had been mumble chatter about the Carolina loss to Duke so we had to at least tie in something Tar Heel related. They weren’t full out Four Corners, but we split the track in quarters. Run a quarter lap, stop and complete the exercise for that station, wait on everyone to finish, then run to the next quarter post as a group for that exercise.
1st Quarter – CDDs x 10
2nd Quarter – American Hammers x 20
3rd Quarter – Flutter Kicks x 30
4th Quarter – Dying Cockroaches x 40
We completed two rounds of this.
Once again some breath catching and a verse on confidence in God.
What, then, shall we say in response to these things? If God is for us, who can be against us? – Romans 8:31
Next was the Burp and Merk… One burpee, one pushup. One burpee, two pushups, one burpee, three pushups, repeat until the burpee included 10 pushups.
What goes up must come down so after 10, one burpee, nine pushups, one burpee, eight pushups, until we got back to one burpee, one pushup.
Mosey to wall at the school for some Wall Sits. Two rounds with the second including shoulder presses.
Mosey back to Schiele
Just enough time for 5 minutes of Mary:
Tool Time: Oblique Raises x 25
Blart: Flutters x 35
Squirt: Shoulder Taps x45
Luckily the bells then rang. Not sure of which exercise Def Leppard would have had us do 55 reps.
Prayer Requests
Top Hat and family
Huckleberry
T-Square
Prayer to close us out
Thanks to all the men who posted this morning. There was a lot of mumble chatter this morning which made it that much more enjoyable. Proud to lead such a great group of men. Until next time…