Tag: Hill City

QIC: VSquared
Date: 10/11/2018
PAX: Care Bear, Deep End, Fabio, Fissure, Free Candy, Flemish, Geek Squad, Laces Out, Ringwald
AO: Hill City

Conditions:

Cloudy & finally cool.

The Disclaimer

This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. Do not get hurt. But if you do we will carry you to your car if necessary.

COP

1. Mosey to Great Hall.
2. Abe Vigoda (or what I like to think of as Don Quotes)(Slow stretched or Old Man Windmill)
3. Toes Stretches:
   1. Lift heals
   2. Lift toes
4. Side Straddle Hop:
5. Cotton Picker
6. Arms up and keep them up!
   1. Forward Arm Circles
   2. Backward Arm Circles
   3. Cherry Pickers
   4. Overhead Press
   5. Chinook
7. Piriformis stretch
8. ‘Mericans
9. Mountain Climbers
10. Recover!

The Thang: All in a Mornings Workout:

Get into groups of 4-5 people and line up on the columns for a relay between teams:

1. The person designated first in line zigzags back and forth between columns to the end and get the Monday sheet, then sprints back to the group to perform exercises in cadence with single count exercises.
2. Rest of group recovers while next person runs for next sheet – repeat for all sheets.
3. Sheets are as follows:
   1. Monday:
      1. 20 Squats
      2. 15 Planks
      3. 25 LBCs
      4. 35 Side Straddle Hop
      5. 15 Lunges
   2. Tuesday:
      1. 10 Squats
      2. 30 Planks
      3. 25 LBCs
      4. 10 Side Straddle Hop
      5. 25 Lunges
   3. Wednesday:
      1. 15 Squats
      2. 40 Planks
      3. 30 LBCs
      4. 50 Side Straddle Hop
      5. 25 Lunges
   4. Thursday:
      1. 35 Squats
      2. 30 Planks
      3. 20 LBCs
      4. 25 Side Straddle Hop
      5. 15 Lunges
   5. Friday:
      1. 35 Squats
      2. 30 Planks
      3. 25 LBCs
      4. 20 Side Straddle Hop
      5. 15 Lunges
   6. Saturday: Suprise! The first team to bring this sheet back gets to pick Mary for everyone else to end the workout.
   7. Sunday: Recover.
4. Cooldown with 10 minutes of Mary defined by the winning team.

COT

Shame. What do you think about when I say that word? If you’re like me then it’s likely that certain actions come to your mind that you regret, but it’s not actually those actions, or behaviors, that make those memories come to the surface; no, behaviors deal with guilt, shame deals with image and state of being. So when you think of those memories chances are those things are points when you really questioned who you were and if you were actually worth anything if you were capable some behavior like you exhibited in those moments.

Now there are two directions you can take shame towards the benefit of humility (proactive vulnerability) and its many benefits, or the impairments of toxic shame, self-rejection, pride or rage (usually a fearful reaction to the emotion of worthlessness).

I think this is important for F3 Men to get for several reasons that can be found as core principles in our mission to plant, grow and serve small workout groups for the invigoration of male community leaders.

Leaders must be willing to engage areas of shame in their lives humbly and vulnerable so that they inspire their followers to do the same and achieve their greatest selves by daring greatly. I love Berne Brown’s quote from Theodore Roosevelt about the Man in the Arena, and how rather he wins or loses his success is in daring greatly. And that’s what we have a chance to do and encourage others to do when we

For me as a Christian also means bringing the greatest glory to God as I reflect His image in who I was created to be. As a matter of fact, I think that behind humbly engaging vulnerability from a place of healthy shame is hope in that power that is greater than ourselves. The way we build that is to enter trials and suffering – places of vulnerability – (both those we imply and those implied upon us) in humility and not in toxic paralyzing shame, self-rejection, pride or rage. Those things produce endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God – the higher power I believe in –  has poured out His love into our hearts through the Holy Spirit who has been given to us.

(Romans 5:3-5) To me, that’s one of the most foundational truths about God, that He acted first for us in humility and vulnerability – even unto death – so that we might be able to dare greatly and do the same.

So hears the deal. I want you to think about where you are most vulnerable to shame and instead of living in that place walk out of it focusing on what/who you are taking hope in so that you can engage that by living it out humbly as you lead in your various spheres of influence. Your not perfect and and you have weak points and that is OK, you can still strive for excellence and achieve great things while inspiring those around you to do the same.

Burne Brown link to TED Talk on Shame

Look up also, Burne Brown’s TED Talk on vulnerability

Moleskin

Inspired by a Twitter post that listed several sets of exercises to do throughout a week, I was inspired to knock them all out in one morning!

News

Saturday’s convergence and will be huge, so make sure you are over at White Park by 7:00 AM to take a part in the training that Nashville F3 is bringing our way!