VSquared – F3 Chattanooga

October 11, 2019

Badass Balanced Bootcamp at the Boneyard

QIC: VSquared

Date: 10/11/2019

PAX: Candu, GoKart, Skitch, Pitstop, FNG-2-Bit

AO: Boneyard

Conditions

Cooler then usual, almost pleasant.

COP

• Mosey to Blocks – Take one each.

• Mosey to long wall – grab a wall sit, block on legs.

• In wall sit do arm exercises … then curls.

• Mosey to tennis court w/ block – circle up.

• Forward fold, up dog, down dog.

• Plank position – 20 merkins in cadence.

• Side straddle hop – 20 in cadence.

The Thang

Balance is what this group was about. All muscle groups, all PAX involved.
Block based workout uses the extra weight to make the simple exercises completed compound the betterment!

• Line up one near side of the tennis court – set blocks on line.

• Bear Crawl to next line – 1 merkin

• Sprint back – 2 curls, 2 overhead presses, 2 squats, 2 merkins.

• Bear Crawl to next line – 3 merkins

• Sprint back – 4 curls, 4 overhead presses, 4 squats, 4 merkins.

• Etc … all lines counting up to 10 reps of each thing on the last round.

• When your done, pick up with the six.

• Mosey to exercise area – circle merkins while one guy does 5 pull ups.

• Hold plank – plank variants: one arm up, leg up.

• Circle of squats – one guy does 5 dips.

• Hold Al Gore – focus on form.

• Mosey to parking lot – circle of Mary.

COT

Boundaries: I don’t know enough about them to even structure a good COT, but I do know we need them dearly. This was just an encouragement to find where you need yours. See other parts of your life that seem in balance and figure out what you value their that makes you take the effort of saying no to unbalancing things. Seek the help of older and wiser men around you, too. Seasons change and so too will your balance need to change, so get int he practice of finding your center everyday and asking yourself what balance looks like that day – then flexing throughout the day to let it happen.

Moleskin

The thing that simultaneously makes a bootcamp so much better and worse: #coupons

News

Candu & VSquared to do the Tuesday Super Reader program at the Southside Rec Center on 10/29 – feel free to come join us and then grab a day for yourself!

Recent Backblasts

September 9, 2019

One More Day; One More Time

QIC: VSquared

Date: 09/03/2019

PAX: Pebbles, Iron Butt, Sunburn, Dirk, The Count, Cliffhanger

AO: Boneyard

Conditions

Muggly (yes, like Harry Potter; lots of humans out there, no magic.)

COP

Warm-Up (@Front of Edu Building):

Side Straddle Hop x32 (in cadence)
‘Mericans x32, hold 6 above ground until ALL finish.
Slide into Updog, hold x32 sec, slide into Downdog, hold x32 sec, walk it back out.
Jump Lunges x32.
Mosey to middle parking lot.

The Thang

One More Day, One More Time

Mosey to little workout area.
Circle of Ups: Plank position, one at a time do five pull-ups, others hold plank, once one can do no more they call on the next guy to help them complete their five, continue until last person needs help.
Circle of Downs: Switch to high dip bar, same process.
Suicide Bear ‘Mericans: Mosey to tennis courts, Bernie by stone wall, line up on one side of the court, bear crawl to line 1, do one ‘merican, Bear crawl back, do two ‘merican, continue to 5 lines, join last PAX to finish out.
Lunging Body Builders: Mosey to lighted parking lot, use lines to lunge to second line, do one body builder, lunge two more lines and do two body builders, continue 6 reps (12 lines) out.
Invisible Sits: Mosey to long wall in back of Rec Center, wall sit position, do forward the side arm raises, then shoulder raises.
Mosey back to parking lot.

Circle of Mary, in which ## different HIM called out core based exercises, including some …

COT

Ok, here is the thing, it doesn’t happen all the time, but there are clear times in which we need help. I also don’t think it’s mere coincidence that we reach points on in our lives were it’s unavoidable. That’s another reason we’re here, because in addition to needing basic encouragement and comradely sometimes we need a hand up, a hand out. We get in ruts and places of quicksand, times when we get on thin ice that breaks under us, and we need help to just survive.

However, times we actually have a choice to go it alone or to bring in brothers and friends, and most the time we go it alone. Rather it’s due to pride or shame or fear or anger we don’t reach out. If it’s a smaller issue then we pass up reaching out because “we don’t need to,” but in doing so we don’t practice and when the big things come around we can’t get around the barriers of our emotional impairments. But that’s what gets us in trouble, because when we get into big things it can mean big trouble for us and those around us on whom we have influence.

We think we are suppose to be in control all the time; to not need each other because that means we are weak. That getting loud or quite will allow it to pass and us to move on. And some emotions are like that, but the places I’m talking about are always made better by someone else coming along side of us; Grabbing our feet as we pull or push up.

So take a minute today to reach out. If nothing else practice. Maybe it’s a spouse in many cases or a friend or F3 brother, a peer or an elder depending on the issue. Make it happen now, honesty and humbleness, so that when your in a leading position where it’s more naturally lonely you have the skills to reach out and seek the help you need to keep supporting the people on whom you have significant impact.

Mission of F3: Plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Moleskin

Frankly, this was a while ago – do your backblast on time!

Recent Backblasts

September 3, 2019

Back & Forth @ The Landfill

QIC: VSquared

Date: 08/31/2019

PAX: Uncle Fester, Candu, She Shed, Money Ball, Peanuts, Song Bird, Head Gasket, Whittler, Free Candy, Prosciutto, Sunburn, Back Pew, Pink Panther, Peach

AO: Landfill

Conditions

Cool and Muggy.

COP

Warm-Up (@Circle of Sacrifice):
1. Side Straddle Hop x50 (in cadence)
2. ‘Mericans x40, hold 6 above ground until ALL finish.
3. Slide into Updog, hold, slide into Downdog, hold, walk it back.
4. Imperial Jumpers x30.
5. Mosey to middle parking lot.

The Thang

Sometimes we end up where we think we started, thats how today will start. … One More Time:

Big hill first:
1. Circuit 1:
  1. Bear Crawl Up, join last Pax on the way up;
  2. Indian Run around field;
  3. Mosey to 1/3 way down, do left side abyss ‘mericans;
  4. Mosey to 2/3 way down, do right side abyss ‘mericans;
2. Circuit 2: Lunge Up, etc.
3. Circuit 3: Burney Sanders Up, etc.
4. Circuit 4: Prison Break Up, etc.
Pavilion Second:
1. Dips x20;
2. Squats x20;
3. Decline Pushups x20;
4. Jump Lunges x20 (each leg);
Little hill third:
1. Circuit 1:
  1. Bear Crawl Up, join last Pax on the way up;
  2. No run;
  3. Mosey to 1/3 way down, do left side abyss ‘mericans;
  4. Mosey to 2/3 way down, do right side abyss ‘mericans;
2. Circuit 2: Lunge Up, etc.
3. Circuit 3: Burney Sanders Up, etc.
4. Circuit 4: Prison Break Up, etc.
(!!Important!! Modify to reach for COT) Mosey back to upper parking lot where we started.
Circle of Mary, in which ## different HIM called out core based exercises, including mostly good Ol’ core burners.

COT

Here is the thing, sometimes when we get into life it can feel like we are just going back and forth. Sometimes you even end up right back where you started. The same car problem, the same job, the same argument with your manager, or kids, or spouse, the same struggle, the same fall, the same guilt and shame and loneliness. Seemingly we are back to where, if we are honest with ourselves, we feared to come back to ever again. Maybe its not the worst loop you have ever experienced, but the same nagging doubt returns of if we’ll ever move or if we’re stuck and doomed to repeat this same story of rise and falling, back and forth.

See, heres the thing though, your more complex then that, and just because your physical location there are so many more aspects of you to take into consideration. Holistically speaking your not only physical, your emotional, social, intellectual, social, and spiritual – to name a few aspects of the areas in which you have a significance presence and influence.

I just want to encourage you to take a larger view of yourself, to realize that there is more to the process then what is most tangible. For me that understanding has come through my faith and my study of what the Bible says. Its says I’m more then those tings around me in which I can feel so stuck and fearful, and thats because someone else, Jesus, broke the cycle of back and forth, life to death.

We are in the same place we started this morning, but your a little better for the trip we took in-between. Both the big trip we took and every little micro repetition you did, up and down, back and forth, that strained you and in the long run gave you a little more confidence, a little more faith that you’d make it up again. Not only that, but those with whom you have been with are a little better, too, and your both better then if you had taken that trip alone.

What I mean by that is not that you might have been able to workout like this on your own – but even that’s debatable – rather it’s that the other parts of you gained today, too, and we’re most surely assisted in their growth by the men around you.

So keep engaging. Keep showing up. Keep getting a little better. On top of helping yourself you also helping those around you; true to F3 focus your being built into and building leaders that will impact your community.

Mission of F3: Plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Run off 5 main principles:

Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust

BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

Moleskin

Some of my best conversations come after being stuck on never ending hills with you guys. Lets keep that up, ‘casue in the end they all do end and I’m at least a little better for it!

Recent Backblasts

July 2, 2019

Slow & Steady Freddy @ The Boneyard by VSquared- 07/02

QIC: VSquared

Date: 07/02/2019

PAX: The Count, Iron Butt, Dirk, Vila, Candu, Ducktales, Sunburn, Bookworm, Peanuts

AO: The Boneyard

Conditions

A Fine Gloom

COP

Rise & Shine Yoga Sequence (via Vila)
1. Forward fold x10
2. Upward dog x10
3. Downward dog x10
Willie Mays Hayes x10
Imperial Walkers x20
Merican’ x40
Side Straddle Hop x30 (last x10 Double time)
Mosey around baseball diamond then to little tennis courts while doing some high knees and butt kickers.

The Thang

Slow it down, stay in cadence.
Slow & Steady Freddy
Slowing it all down. Taking some good breaths. Consistently moving. Staying cadence with those around you while you hold the position. All of this is part of doing life well and being in community, why not practice it here on occasion.

1. Legs (Tennis Court):
  1. Indian Lunges around the court.
  2. Bear Crawl Suicides with +5 Mercan’s in each line.
  3. Slow Squats x30
2. Arms (Mini Workout Station):
  1. Mosey to retaining wall below T-court, line up, do Line O’ Dips count up by twos to 10 at a time (start once the guy in front of you hits his first set, then the guy in front can rest in dip position until others finish, too)
  2. Mosey to little workout area split up
    1. Pull Ups x10 (get a friend if you need assistance);
    2. Leg presses;
    3. Mercan’s on the unstable platform;
    4. Angle Ups;
    5. Sitting Butterfly Machine.
    6. Etc. depending on the number of PAX.
  3. Mary @ starting parking lot.

COT

Last time I lead at the beginning of the month I talked about getting back to the basics, and this month it’s been really hard for me with lots of travel and tons of piling up at work. I get really distracted when the odds of accomplishing something that feels significant start piling up against me. I lose sight of the basics.

Two things I got reminded of recently are the Daily Office, or the practice of slowing down and allowing space to be present with your higher power, and the practice of Sabbath. Both of these are there to give us a true taste of freedom, and for me, this last month has needed those little things to keep drawing me back to faith.

It’s needed some harder things, too, like deeper struggles with lust and fantasy, higher levels of depressive tendencies, and anxiety at work. But by my God’s Grace those things now push me towards my higher power most the time, and many times it’s on my Sabbath when for no other reason sometimes than being exhausted I get a sweet taste of faith is really about. Not just rest, much less laziness, but the balance of allowing oneself to be truly used and then finding the in-clings of a job well done.

I’m far from mastering this balance, and this last month I’ve been reminded of that. But I have also found a deeper more sustained desire for that balance, and I’m encouraged by that. I hope you all will join me in seeking it more and more today and throughout your weeks.

Moleskin

We all need others besides us sometimes, so don’t leave anyone in the dust that’s trying.

News

See Slack for upcoming event announcements and details.

Recent Backblasts

June 14, 2019

Back to the Basics: Boneyard: VSquared

QIC: VSquared

Date: 06/04/2019

PAX: Candu, She Shed, Iron Butt, Whoopi, Count Down

AO: The Boneyard

Conditions

Cool and Inviting

COP

Side Straddle Hop x30 (last x10 Double time)
Willie Mays Hayes x10
Rise & Shine Yoga Sequence (via Vila)
1. Forward fold x10
2. Upward dog x10
3. Downward dog x10
Imperial Walkers x20
Merican’ x40
Mosey around baseball diamond then to little tennis courts while doing some high knees and butt kickers.

The Thang

I have been needing to get back to my basics over the last several years and try to regain some long overlooked footing, so that’s what we are going to be doing this morning!

Back to the Basics:

!!Can be run by individuals or in pairs who keep cadence with one another.

!! HOLD GOOD FORM.

!! Start with high number reps and work backwards.

Round 1:
1. Legs (Tennis Court):
  1. Bipolar Burnie-sides: sprint to line, burnie back, sprint to next line, burnie back … 4 lines.
  2. Lunge back to opposite side when complete.
  3. Imperial Hoppers x20
  4. Squats x20
2. Arms (Mini Workout Station):
  1. Pull Ups x20 (get a friend if you need assistance)
  2. ‘Mercan’s x20
  3. Straight Dips x20
  4. Sitting Butterfly Machine x20
3. Mosey to 1.5 laps to next place and hold plank if its for arms or Al Gore if its for legs.
Round 2: 3 lines and 15 each exercise.
(Did not get to) Round 3: 2 lines and 10 each exercise.
(Did not get to) Round 4: 1 line and 5 each exercise.
Mary: mosey back to Circle and call out other men to lead. We got in ____ different sets of core exercises this morning!

COT

Getting back to the basics is something I have never wanted to do; I just want to keep advancing and seeing and showing how adept and in control of my surroundings I am. But the older I get the more I’m learning that Jesus comments about childlike faith were serious, and the more I’m coming to enjoy getting back to the basics.

The process we go through day in and day out, year in and year out is really rather simple isn’t it; crash/discipline, repent, remember, rise. Its what is sometimes referred to as sanctification, and what we know here at F3 as getting better. It’s why we are out here every morning.

That said, we are each unique, and to some extent have our own basics that we must get back to – in some case without ever really coming from those places to start. I know that in my case despite being very much like my Dad who defined the culture of our family and much of its structured operation there are ways that I’m different and am having to learn a path that was never laid out or displayed for me.

So too will you have to do this in various areas of your life. Where do you really thrive; not just succeed but find joy in your investment? Where do you rest? How do you love and enjoy being loved on? Digging at the answers to these questions and many more provide us with a healthy life balance based on greater knowledge of ourselves that allows for deepened intimacy with our Greater Power those around us and even ourselves.

But there are also general means of getting better, or means of grace as my church calls them – since we and I believe that our deepest issues are ones that only our Greater Power can address and provide ways to grow through.

These means as outlines by my faith and Greater Power are: the book He left us, the Bible; the sacraments of baptism and the Lord’s supper, or the public declaration of our faith and the regular confession of sin and acceptance of grace; and prayer, or simply intentionally talking with Him.

So what are you means of getting better both in general and personally. What cadence to life have you found that leaves you learning and loving well? I want to challenge you think about that today and keep getting better.

Moleskin

I did enjoy this smaller group of HIM, and its exactly what I needed to shake off a shitty Monday.

News

[Fill in News, Upcoming Q’s, Events, etc.]

Recent Backblasts

May 14, 2019

Better By Fear

QIC: VSquared

Date: 05/14/2019

PAX: Iron Butt, Sunburn, Durk, Vila, Ducktales, She Shed

AO: Boneyard

Conditions

Nipply

COP

Warm Up:

Imperial walker x30
Willie Mays Hayes x12
Rise & Shine Yoga Sequence (via Vila)
1. Forward fold x12
2. Downward dog x12
3. Upward dog x12
Side startle hop x50 (last x10 double time)
Mosey around baseball diamond then to little workout place.

The Thang

The Murph Scares Me; So Let’s Get Prepared
The Simple(r) Mini Murph
(A Dora based exercise between a group of 3 Pax)

One Pax will run around the playground area.
A second Pax will be doing as many LBCs as possible in during that lap
The final Pax will be pumping out as many of the following exercises as possible to reach the allotted number of each. The Pax will tally their numbers to get there.
1. Pull Ups (x100)
2. Merican’s (Push Ups)(x200)
3. Squats (x300)(modify up by doing them on the wobbly base)
Mary: mosey back to Circle and call out other men to lead. We got in six different sets of core excercises this morning!

COT

Because some things are worth preparing for God gave us fear.

It’s really quite simple. We wouldn’t do shit unless we saw something in it for us. This helps us survive in many cases, but can also prove to be a barrier to addressing areas of our lives that are unhealthy. Fear is produced by various things that trigger us emotionally and we have a fight, flight, or hide choice at that moment. There are undoubtedly times to all of those responses, but fear is particularly notorious for giving us reason to run when we should fight, or try to engage something when we really need to just sit there in it and let it pass.

Identify it, examine it and the effect it has on you (repeat if necessary), seek the best way you can respond to that situation that is triggering you and what would actually motivate you to action, and then do it. This sentence long process can and will take a lifetime of slowly learning one thing then another about our fearful hearts and unlearning and learning various aspects of truth and how it applies to our lives. This is the process we must fall in love with, though until heaven will always find our selfish finite selves in tension with.

The ultimate place we see this need for becoming connected to the process is in our sanctification from a sinful heart and flesh, and the motivation that drives it is found in the gospel that both makes it possible by propitiation and imputation (look those words up!). That one man had enough empathy and fear for another to whom He owed nothing that He gave his life for that other men – for all other men. We are called to fear that which we had to be made holy before and that our sinful bodies are not capable of not sinning and disappointing our great and merciful God.

So what we do out here is small, but we come together to fight fears of guilt, shame, loneliness, sadness, bad health – all of these and more have driven us to prepare by attendance; by doing the hardest part of getting out of the bed each morning we work out. And that sets the precedence for the rest of our day(s). May we not operate without fear, for where would any motivation be found!? Get to know yourself, and let us interact with fear well as we come away with a motivation that won’t as easily falter.

Cheers to a fear-filled day – HIM!

Moleskin

Don’t challenge the old guys to a pull-up contest. Damn.

News

Murph and Fallen 5 Ruck; see Slack for details.

Recent Backblasts

March 26, 2019

Commitment to Community & Growth

QIC: VSquared
Date: 03/26/2019
PAX: Free Candy, Threeskin, Iron Butt, Road House, Dirk, Sunburn, Fissure, She Shed, Best in Show, FNG-Whoopi, Peanuts, Ducktales, Sidekick
AO: Boneyard

Conditions

Awesomeness.

COP

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:

Warm-Up (@ Parking Lot 1):
1. Meet in parking lot, legs warm up:
  1. Forward Fold (x10)
  2. Abe Bigotas (x10)
  3. (On 6) Bicycles (x20)
  4. ¡Recover!
  5. Imperial Walkers (x20)
  6. Squats (x10)
2. Mosey around the back of the loop
  1. Ass Kickers
  2. High Knees
  3. 75% run to under bridge by rocks (select one
  4. for each hand)
3. To Tennis Court (all the way up the sidewalk and back down the path) and Arms Up!
  1. Little Arm Circles forward x10
  2. Little Arm Circles backward x10
  3. Cherry Pickers (x10)
  4. Moroccan Nightclub (x10)
  5. (On belly) Push Ups (x40, oyo), hood plank until everyone finishes!
  6. Up Dog, Down Dog;
  7. ¡Recover!
  8. Two lines, mosey back down the path and around, guy next to you is your partner.

The Thang

[Comments]
Title of exercises or routine

1. Mosey to workout equipment: Modified Dora: as many as possible of each piece of equipment while the other fell runs to home plate and back.
  1. Shoulder Press;
  2. Forward Bend;
  3. Leg Raisers;
  4. Dip Bars;
  5. Box Jumps (pick your station);
  6. Pull Ups;
  7. Squats on the wobbly station;
  8. Mericans on the other wobbly station;
  9. Leg Press.
2. Mosey up to lot #3 for CoM.
Circle of Mary,
1. ## different HIM called out core based exercises.

COT

“Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.”

Look around:

Think about your neighbors,

that’s who your here for;

Think about your places of worship and fellow worshipers,

that’s who your here for.

Think about our families,

that’s who your here for.

Pinch yourselves 😉

That’s who your here for.

Take a moment of silence, remember those who have given their lives both recently and in history past for your life, liberty, and property,

that’s who your here for.

Think about your God,

that’s who you will answer to and are here for.

Take another look around,

see those other men who you struggled with this morning, who you have been struggling with for many mornings?

That’s who your here for,

because all of the above starts right here in our circles, in our cadence, and our sweet, and fellowship and faith.

There are other things that go along with a good start that we have been talking about recently, making your bed, getting in the Word of God, and in your place of communal worship, and being an intentional part of the health of your body and community is a damn good addition.

Your own transformations and the opening this new AO should be encouragements to us all that this our efforts yield results even in the short run.

So keep it. Keep showing up! Rather it’s here or at another AO, keep those reasons you show up in mind and that alarm clock will start to turn into a trumpet calling you to another chance to steward those significant things a little better and that will spill over into other areas of your life, too.

Thanks for being here, Fellas, thanks for giving me another good reason and a great platform to get up.

Simultaneously I want to call you to commit to growth, because growth takes commitment to place. Sometimes we are called to change place and sometimes we are called to stay. We see this all around us, though that theme is particularly relevant in the Bible.

This morning I want to ask you to commit this place. Commit to showing up not only regularly but here. That doesn’t mean that you can’t ever visit other AOs or go to other AOs on other days, but it’s something we have to do be come a coherent super local group.

That is a unique thing about F3 Chattanooga, and we have seen it grow Hill City like crazy and it’s grown in Cleveland like crazy because it was a group of super locals that are committed to consistency in that place. So let’s commit to South Chattanooga at least until we are called to commit somewhere else.

It will mean being around some different men regularly, but it will also yield great places for other men to step into the circle. If we want F3 to keep growing we have to commit to consistency and to place. Find the place that is right for you, make sure that it has the right risk/tension/growth factors and commit.

Thank you for joining me today as we start that process here in South Chattanooga. I hope to see you again next week.

Closed with CoT and BoM.

Moleskin

Only had to dodge one bullet … as it lay on the ground in the parking lot. Awesome group of guys that I am so excited to get to know better as we plant and grow this old Boneyard!

Recent Backblasts

March 2, 2019

Up & Up! (03/02)

QIC: VSquared
Date: 03/02/2019
PAX: Peanuts, Candu, Back Pew, Skitch, Odd Job, Cowbell, Sunburn, Free Candy, Radio Head, FNG-Belly Roll, Roadhouse, Iron Butt, Money Ball, FNG-Icy Hot, Geek Squad, She Shed
AO: Landfill

Conditions

Cool, not cold.

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

Warm-Up:
1. Side Straddle Hop x50 (in cadence)
2. Ave Bigoda x20 (in cadence)
3. ‘Mercans x40 (oyo)
Mosey down to lowest parking lot while …
1. 1. Ass Kickers
  2. High Knees
2. Then Arms Up!
  1. Nancy Caragans:
    1. Little Arm Circles forward x10
    2. Little Arm Circles backwards x10
  2. Squat position, Cherry Picker x10 (four count)
3. Mosey to back up to the playground (“not all the way to the top!”)

The Thang

At Playground Dora: Partner Up!
1. 50 four count “Crunch Ups” // Burney Sanders up hill/mosey down hill
2. 100 Dips // sprint up hill
3. 50 Pull Ups // Lunges from playground wall to pavilion and/mosey back
Mosey to base of big hill via sidewalk
At Hillside:
1. “The Pass”: Number off in 2-3 groups and pick a good sized rock!
  1. Line up up the hill in groups with rock at bottom
  2. Hold squat facing up hill while passing rock up the hill between your legs
  3. Back guy jail breaks to the front
2. Crab-walk back down (oyó)
3. Pass it up again
  1. Line up up the hill in groups with rock at bottom
  2. Hold squat facing down hill while passing rock up the hill between your legs
  3. Back guy Burney Sanders to the front
4. Circle of plank until all teams are done!
5. If time permits leave rock at top of hill, hold on to your teams of 4-5 men, and do a team carry of each man to the top of the hill.
6. Put rocks back while cool down mosey.
Circle of Mary, in which ## different HIM called out core based exercises, including some …

COT

I have been thinking a lot about my goals lately, most specifically how I can better position myself to accomplish them. We all operate under some combination of deep duty and surface passion, but where ever we fall in thy ratio our actions are based on a series of beliefs. So in an effort to accomplish some deep goals in my recovery, marriage and relationship with God and my community I have been trying to focus on my honest and truthful priorities. What are the things I value most?

I want to encourage you all to think about this, and what that means for your everyday lives. For me it means a turning in its head of some of my regular priorities, and – though I am not good at it yet – I’m learning that some of the simpler mundane practices of devotions, exercise, washing dishes and clothes, and taking deep breaths are those that I must prioritize so that I can best pursue being the son, husband and self that I long and was indeed made to be.

Other important thing still have significant weight in where and how I invest my time talent and treasure, but less at the cost of those things I used to find less appealing. So I appeal to you to think about what you most care for and desire and how that must impact your everyday lives.

Moleskin

Have you ever spent that much time staring at another fella’s backend? You have my pity.

January 15, 2019

Twin Peaks

QIC: VSquared
Date: 01/10/2019
PAX: Back Pew, Black Hat, Candu, Care Bear, Cowbell, Dirk, Free Candy, Geyser, Hobo, Iron Butt, Laces Out, Pink Panther, Prosciutto, Ringwald, Roadhouse, Sunshine, Uncle Fester, Venus
AO: Hill City

Conditions:

Not raining (and 28 degrees).

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

Warm-Up (@Circle of Sacrifice):

Side Straddle Hop x50 (in cadence)
Windmill x20 (in cadence)
Nipple Scrapper Merkins (one arm at a time, scrape those nipples!) x20 (in cadence)
Willie Mays Hays
Mosey around the loop
1. Ass Kickers
2. High Knees
3. 75% run to under bridge by rocks (select one for each hand)
Arms Up!
1. Little Arm Circles forward x10
2. Little Arm Circles backward x10
3. Shoulder Press
4. Put your rocks back
Mosey to between Mt. Mydorihama and the sled hill.

The Thang

“An End to Mountain Neglect!”
Twin Peaks

1. This is an OYO section.
2. Burney Sanders up the Mt. on the right side;
3. Bearpee back down on left side;
4. Mosey to the base of steps;
5. Do alternating Dips the Incline Merkins back up the steps (17 dips, 1 Merkin, next step; 16 dips, two merkins, next step; etc);
6. Sprint up and over the peak of the Sledding Hill to the last flat area just over the peak;
7. Buddy Carry a friend back down the long way around;
8. Sprint back up and over hill together;
9. Buddy Carry the other man down.

Circle of Mary, in which ## different HIM called out core based exercises starting with American Hammers, and including some awesome core betterment.

COT

You have all heard that life is a bitch, and that is right at times. But what I want to talk about today is how life is also a race.
It’s not a race that you know the end of despite small milestones being made apparent which means that you have to fall in love with the process. F3 has played a big roll in helping me do this, but what makes this possible is that I have hope in the outcome based on the faith given me by what I believe to be a consistent, present, God. But faith is not natural, at least faith in things outside of ourselves and those things that we think we can control.
Yet, as I have tried that way of living my life I can say with certainty God’s way is far better than my own – which has nearly led to my destruction, “but for God” (the way all the best parts of our stories start!). So next time you come upon something that is unpleasant, difficult or downright nasty, don’t despair there is a God who is not removed from your situation that is there to rescue you while allowing you to be stretched and grown. I admit that can be hard to see especially since the nondestructive I’m speaking of permits death in this life, but the more times I enter those situations the more I am convinced of God and His active roll in my life and your lives.
“But what does it say? “The word is near you, in your mouth and in your heart” (that is, the word of faith that we proclaim); because, if you confess with your mouth that Jesus is Lord and believe in your heart that God raised him from the dead, you will be saved. For with the heart one believes and is justified, and with the mouth one confesses and is saved. For the Scripture says, ‘Everyone who believes in him will not be put to shame.’” – Romans 10:8-11
And again,
“Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness. And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing. If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him. But let him ask in faith, with no doubting, for the one who doubts is like a wave of the sea that is driven and tossed by the wind.” – James 1:2-6
That is a confession of the reality of God, His faithfulness and our necessity of that. God provides redemption and has shown this throughout history in many leadership characters like Abraham, Moses, David, Boaz, Joseph and eventually Jesus (the most backward of them all!).
I commend you to take faith in a faithful God and, being mindful but not stuck in our pasts or worrying about our futures, lean into the race thats before you today.

Moleskin

Downward Bearpees are freaking hard!

News

Candu’s anniversary Q is on Saturday!

December 30, 2018

Prepping for the New Year

QIC: VSquared
Date: 12/29/2018
PAX: Back Pew, Bumble Bee (Willie Loman), Cowbell, Deep End, Fly-By, Free Candy, Iron Butt, Prosciutto, Skitch, Venus
AO: Landfill

Conditions: Cool and damp

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. Side Straddle Hop x20 (in cadence)

1. Mini Side Staddle Hop x20 (in cadence)

1. Plank Jacks x20 (in cadence)

1. Arms up keep em’ up!
  1. 1. Little Arm Circles forward x10
  1. Little Arm Circles backward x10

Mosey to the bottom gate then back up to playground (“not all the way to the top!”)

The Thang:

x3 mini workouts/runs: Mini CSAUP:
Circle of Up!

1. 1. Form a Circle that stays in the same order every time.
1. 1. Mini Workout #1 covering below exercises in cadence while one man does x10 pull ups then the next in the circle goes until all workout pieces are complete. (note that the actual number of exercises were modified according to the
    1. 1. 20 Squats
    1. 1. 15 second Plank
    1. 1. 25 LBCs
    1. 1. 35 Side Straddle Hop
    1. 1. 15 Lunges each leg
    1. 1. 25 second Wall/Pole Sit
    1. 1. 10 Big Boy Sit Ups
    1. 1. 10 Butt Kickers in place
    1. 1. 5 ‘Mericans
    1. Mosey to hill below large pavilion and jailbreak uphill, then mosey back to playground via sidewalk.
1. 1. Mini Workout #2 below exercises while continuing the Circle of Ups from where we last left off.
    1. 1. 15 Squats
    1. 1. 40 second Plank
    1. 1. 30 LBCs
    1. 1. 50 Side Straddle Hop
    1. 1. 10 Lunges each leg
    1. 1. 35 second Wall/Pole Sit
    1. 1. 30 Big Boy Sit Ups
    1. 1. 25 Butt Kickers in place
    1. 1. 10 ‘Mericans
    1. Mosey to hill below large pavilion and jailbreak uphill, then mosey back to playground via sidewalk.
1. 1. Mini Workout #3 below exercises while continuing the Circle of Ups from where we last left off.
    1. 1. 25 Squats
    1. 1. 60 second Plank
    1. 1. 35 LBCs (my phone died, not from lack of charging the night before, from cold this point, so we skipped the butt kickers this round)
    1. 1. 55 Side Straddle Hop
    1. 1. 30 Lunges each leg
    1. 1. 45 second Wall/Pole Sit
    1. 1. 40 Big Boy Sit Ups
    1. 1. 10 ‘Mericans
    1. Mosey in little sidewalk circle back to the playground, go down the slide, then up to the large pavilion.
1. Circle of Mary, in which 10 different HIM called out core based exercises, including some one-armed pickle pounders, to finish off our Mini CSAUP!

COT

Here is the original devotional from Paul David Tripp that I based my words on – enjoy it, and remember Sacrifice, Honesty, Glory.

“Celebrate Christmas Every Day

I love Christmas Day.

I love unwrapping gifts, listening to music, eating food, and watching our traditional family movies and shows.

Most importantly, we should love Christmas Day because it celebrates the birth of our Lord and Savior.

But what will you do with the Christmas story until next year?

Christmas Day cannot merely be a once-in-a-calendar-year celebration. I love the annual tradition, but every day we must work to remind ourselves of the stunningly magnificent truths of the birth of Jesus.

So, here are three themes that summarize the Christmas story that you can carry with you every day of the year until next Advent season begins:

Sacrifice

When you think of the baby in the manger, you have to remind yourself that the baby Jesus came to do one thing: he came to die. And leading to that ultimate sacrifice, everything in his life would be marked by sacrifice.

Just think of the body of that newborn infant, being made uncomfortable by the rough pieces of straw. Even that sacrifice is amazing – that the Creator of all things would be willing to leave the comforts of Heaven and sacrifice physically, emotionally, and spiritually.

Why would Christ go to such an extent to help us? Because he loved us, and there was no other way.

Honesty

The Christmas story confronts our delusion that we’re spiritually in the right place or that we can manage our sin. If we were spiritually right with God or could manage our sin, Jesus would have never needed to go this extent.

As much as the birth of Jesus is a celebratory story, it’s also a profoundly humbling story. God did this radical thing in love because we’re such a mess and so terribly broken.

Every day, we need to remember that his act of rescue was motivated not by what he saw in us but by what was inside of him. We were unwilling, full of ourselves, and wanting our own way.

You have to remind yourself to be honest about what the story tells you about you.

Glory

What could be more glorious than the power and authority of God, as demonstrated by this story? Centuries earlier, after Adam and Eve had separated themselves in rebellion, God promised that he would reconcile himself to man once and for all.

For thousands of years, he neither forgot nor turned from that promise. He didn’t grow weary, nor would he be distracted. He made a promise and controlled the events of history (large and small) so that at just the right moment, Jesus Christ would come and fulfill what he had promised.

Think of the authority and power you would have to have to control all the situations, locations, and relationships to guarantee that Jesus would come at the precise moment and do what he was appointed to do!

We just can’t wrap our finite brains around it, but we should try to remind ourselves of his glory and power and authority every day.

Until Next Year…

So today, enjoy your new gifts. Make the most of that leftover dinner. Spend time with your loved ones and get excited about making next year’s Christmas celebration bigger and better.

But every day until then, remind yourself of the sacrifice of Christ, what it tells you about your spiritual condition, and the glory, power, and authority of your Heavenly Father who loves you and controls your life for his glory and your good!

God bless

Paul David Tripp” (brought to you by VSquared)

Moleskin

Prosciutto would like to note that we only did 36 Big Boy Situps in the 3rd Mini Workout, and Iron Butt wants to pass on the wisdom to never trust a Presbyterian when they say a workout doesn’t contain much running (It was more of a relative statement …). Cheers!

News

CSAUP – January 5th starting at The Lions Den (Red Bank High School) at 0530:

45-minute bootcamp at Lions Den, then Mosey to the Landfill (4 Miles, White Oak Park);
1-hour bootcamp at Landfill from 0700 – 0800 (as regular, so feel free to just join us for that part), then mosey to Hill City (3 Miles, Coolidge Park);
45-minute bootcamp at Hill City (then I’m sure Ohms & Picasso will run more after that, lol)
Finish out the morning at Longhorn for Breakfast together!