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Inflection Matters

 

QIC: Geek Squad (Drew Rimback)
Date: 08/28/2018
PAX: Ducktales, MilkMan and Radiohead
AO: The Huey

Conditions: 70 degrees

The Disclaimer:  This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible to your car. 

Da Warm Up

-15 SSH IC exercise
-15 Imperial Walker
-15 High Knee IC exercise
-15 Wide Knee IC exercise
-15 Mountain Climber IC exercise
-12 LB arm forward IC
-12 LB arm back IC
-12 overhead press IC
-12 Moroccan night club IC
-15 SSH IC exercise

The Thang (on the track)

Broad jumps to next light pole
Mosey to next light pole
Kareokes to next light pole
Mosey to the Pavillion
Wall sits x 15
Joe Fraiser’s x 15
Mohammad Ali s x 15
Bus drivers x 15
Overhead press x 15
Use Picnic tables for following set:
Step ups  x 10 each leg
Incline Merkins x 10
Decline Merk x 8
Dips x 10
 
Get back on track and this time mosey to lightpoles and do sets IC
Plank jacks x 10 .  Mosey to next pole
Burnout light -Squats x 10. Mosey
Shoulder taps – x 10. Hold plank for 10 Count.  Mosey
Lunges x 10. Mosey
Merkins x 10. Mosey
 
Repeat 2nd time with no pavillion.
 
Marys (all IC)
Heel touches x15
Flutter Kicks x15
LBCs x 15
Hello Dolly x 15
Pretzel x 8 each leg
Big Boy sit-ups x 15
Freddie Mercury’s x 15
 

COT

2 Corinthians 12:9-10: 9 But [the Lord] said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly of my weaknesses, so that the power of Christ may rest upon me. 10 For the sake of Christ, then, I am content with weaknesses, insults, hardships, persecutions, and calamities. For when I am weak, then I am strong.
 
In our weakness His power is made perfect.  His grace is sufficient.  It’s all about getting stronger in everything. It forces us to rely on strength outside ourselves. It’s a place of humility to get to.  Challenge youself to be content in all circumstances, there is much to be thankful for.
 
 

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Rinse and Repeat – Rainy Day

 

QIC: Geek Squad (Drew Rimback)
Date: 08/02/2018
PAX: Ducktales, Fissure,Kodak, Leftovers, MilkMan, Mr. Clean, PostMan, Radiohead, The Count, FNG-CosPlay (Scott Dixon), FNG-Saddlebags (Brandon Hudson)
AO: The Huey

Conditions: 70 degrees with steady drizzle

The Disclaimer:  This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible to your car. 

Da Warm Up (Starting in the Rotunda)

SSH x 20
Butt kickers x 15
Wide High knees x 15  
Windmills x 15
Imperial Walkers x 15
Mosey to the Track

The Thang

“Merkin Mile” do each set together.
1 lap, then 25 merkins, 50 LBCs, then 75 squats for first 2 laps (.5 mi).
1 lap, then 25 merkins, 50 LBCs, then 25 squats in cadence 2nd 2 laps (.5 mi)
 
Mosey to the Pavillion
Use the picnic tables for next set of exercises. All SC OYO. start next set together.
Dips x 15
Incline x 10
Decline x 10
Step ups x 10 (each leg)
 
Mosey to the Flag
Marys (all IC)
Heel touches x15
Freddy Mercury x15
Flutter Kicks x15
LBCs x15
Hello Dolly x 15
 

COT

 

Moleskin

“King Agrippa, do you believe the prophets? I know that you believe.” And Agrippa said to Paul, “In a short time would you persuade me to be a Christian?” And Paul said, “Whether short or long, I would to God that not only you but also all who hear me this day might become such as I am—except for these chains.”” Acts 26:27-29 ESV http://bible.com/59/act.26.27-29.esv Acts 26: 28
Paul preaching Christ before King Agrippa and his response to Paul was, you almost convinced me to believe in Christ! What a sobering thought!
Last week, while I was at children’s camp with my oldest son, Anthony, I was challenged with deciding to either be “all in” or “almost” in regard to being rescued from my sin and self and being challenged to rise above!  I can “almost” do a lot of things, but there are only a few things I can be “all in” about! Faith and Fitness are areas I desire to be “all in” about.
Even if you aren’t at a point in your life where you are “all in” for Christ, I challenge you to be “all in” for F3 and give it all you have in every workout. In order to do so, you have to do the faith part. That begins with opening up a little and being willing to start a faith journey.
Over the past two months, I was challenged to commit to a minimum of 3 days a week to F3 and was told I would see noticeable results. Now, being 8-9 weeks in, it hasn’t been easy and there were several mornings, especially in the last couple of weeks, that I was tired and wanted to choose to “fart sack” rather than show up. However, I pushed through, did workouts on my own when out of town and remained “all in.”   The results are starting to be noticed and this is the start of a journey, I want to see continue.
Thank you to all of you who are “all in” and challenge me regularly. I need the accountability and encouragement! No matter where you are in your faith journey, there are plenty of us around this circle of trust, who will cheer you on. I know several here today, that will gladly make themselves available to talk. So,  if and when you are ready to start a new chapter of your faith journey, we will be prepared to share about ours and work through any questions you may have.
I leave you with this… I challenge you to be “all in” for all 3 components of F3, including the faith piece. It’s not F2 or F1, it’s F3 for a reason, for a purpose! I challenge each of you with not settling for “almost”, in life, at work, and in your faith, but rather, choose this day to be “all in” in all you do and see what kind of results you get!
That’s all I got!