19 men posted at Hard Nocs on a fine Saturday gloom. All men were welcomed and then the F3 mission, core principles and disclaimer were pronounced. CPR-certified PAX were identified and QIC held phone in case of emergency.
Warmup (in cadence for 10 count): Heart merkins, Mountain climbers, SSH, Hillbilly, Butt kics, Michael Phelps, Arm circles
- “Six Minutes of Mary”: YouTube it for details and how to do it. PAX feet were kept up at least six inches with no recovery for all six core exercises
- “Around the World”: PAX did isometric hold while passing around two 25lb dumbbells. Three rounds of each: High Plank, Hollow Twist, Split Squats (one left, one right)
- “Stairway to Heaven”: PAX performed descending sets of Burpees 19,17,15,13,11,9,7,5,3,1 that adds up to 100 total, with a stair lap in between each lap. First man that completes the burpees each round gets the honor of carrying the two 25lb dumbbells while taking the stair lap. (Note: in fairness it would have been Oops pretty much every time but the weights got split up among other PAX)
Finisher: “Burpees Bull Ring”: PAX randomly called out to circle center for a 3 rep Burpee faceoff. Loser takes a parking lot lap.
Circle Of Trust
Announcements: Kraken sign up and donate. Spartan 5K free registration for F3 and make $50+ donation to Trinity. New AO “The Frontier” located at Crosswater Park launches Sunday and Monday.
Message: Today’s theme was “Love First”. The world and Hollywood would tell us men that love is soft, easy, and self-fulfilling. That isn’t real love. The love I’m referring to is the true love found in 1 Cor. 13:4-8 (“Love is patient, love is kind…”). True love can be hard, uncomfortable, and selfless. In 1 Corinthians we are told what we need to hold close, what we need to let go, and how to respond to any situation in love. Sometimes we will need to do things that are out of our comfort zone and wouldn’t be our natural reaction. Love empowers us to respond beyond our feelings so we may give life to others. So as we strive to be HIM, let us focus on putting this true love into practice with those closest to us, starting with our Ms and 2.0s at home. Then expand out to your neighbors. Do something unselfish. Be a better man by helping your fellow man. Push through uncomfortable awkwardness and invite a new guy to try out F3.
Prayer requests, Prayer, Pledge of Allegiance, Count O Rama, Name O Rama, Photo
Thank you for the honor of leading this Q.