December 14, 2021 | Hillsborough Park | The Helix | 39 degrees and very little wind


PAX (18): Z-bo (Q), Kill Switch, Barbershop, Tube Socks, Oompa, Short Sale, Toto, Birdman, Black Flag, Al Borland, Mulligan (Respect), Rotisserie, Romeo (Hate), Scoober, Slapshot, House Party, Theraband, Pantyhose

QIC: Z-bo

I was over-ambitious in what I wanted to accomplish this morning.  I had alluded to a tour of the Helix AO (my runerwarmerama), but after a quick trial run decided I didn’t have time and the tour had to go.  The Thang needs its time.  Setup the Star-O-Pain and headed to the shovel flags.

5:30 – greeted the PAX and went through the regular intro:

Three F’s

· Mission statement – to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership

· Core principles – Free, open to all men, always held outdoors, lead in a rotating fashion, ends in a CoT!

· Disclaimer – real risk of injury, so pretty please modify as needed

· No FNG’s

· LET’S MOSEY!


PAX headed to the basketball court where we did a brief warmerama of Tappy Taps, Big Ones, Windmills, SSHs, and Quadricep stretches.  Afterwards, YHC had the PAX line up on the edge of the court under the basket.


Pre-Thang
Of course, YHC reminded the PAX that Z-bo is named after an NBA player, so a Z-bo Beatdown would not be complete without running some lines (a.k.a basketball drills).  There was a collective groan at this (thank you very much).  And…GO!

YHC didn’t make them suffer long – only about 7-8 rounds.  After we were good and smoked, the PAX mosied through the trees to the field by the parking lot and circled up around the center cone of the star; some were quick to recognize the shape (kudos).

The Thang
YHC welcomed the PAX to Z-bo’s “Star-O-Pain”.  After counting off into 3 groups, the beatdown was explained.  Groups would start at different points of the star to maintain some distance, but each group would be doing the same beatdown.  At each cone, perform the exercise and number of reps, then use the listed moving exercise to move to the next cone.  Order of movement is to start at a point, return to the center cone, then to the next point of the star in a clockwise direction.  Always return to the center before going back out.  IF the group can make it all the way around, rinse and repeat!

  1. 10 BURPEES -> BEAR CRAWL
  2. 20 MERKINS -> DUCK WALK
  3. 30 BIG BOYS -> ARMY CRAWL
  4. 40 AIR SQUATS -> CRAB WALK
  5. 50 PLANK JACKS (ON OPEN) -> BEAR CRAWL
  6. 10 ALARM CLOCKS ->SUPER MARIOS
  7. 20 HYDRAULIC SQUATS (IC) -> BROAD JUMP
  8. 30 CAROLINA DRY DOCKS -> CRAWL BEAR
  9. 40 LOW DOLLIES (ON OPEN) -> LUNGE WALK
  10. 50 SSHs -> WALK, YOU DESERVE IT!

YHC brought his speaker and started a solid Rock playlist to keep us energized.  Super fun, unplanned coincidence – because the groups were going at about the same rate, they were always converging on the center cone every other exercise.  Plenty of mumble chatter could be heard, and the groups all made at least 1.5 rounds of the star!

OMAHA was called at 6:08 and PAX returned to the shovel flags for 6MOM.

6MOM

YHC called on a few men to lead core exercises, then ended with the typical rancid hammers.

Name-o-rama

Announcements
Romeo’s solo VQ next week at Helix (invite everyone!).  CSAUP January 29th.

Prayer Requests

Sven & son (Zach).  Tornadoes in KY.

CoT

“YOU ARE NOT ALONE.”

One of my favorite verses is 1 Corinthians 10:13 – “No temptation has overtaken you except what is common to mankind.  And God is faithful.  He will not let you can bear, but when you are tempted he will also provide a way out so that you can endure it.

Put in another translation:

“The temptations in your life are no different than what others experience.  And God is faithful.  He will not allow the temptation to be more than you can stand. And when you are tempted He will show you a way out so that you can endure it.”

I’ve had my share of struggles – deep things I have struggled with – over my last 37 years.  It’s so easy in those times when I’m down to feel alone in those struggles because it’s not typically things you want to share with people.  Because they’ll KNOW you, and that’s dangerous.  You’re afraid people will form opinions about you, look down on you, wonder why you can’t get your life together. So then you get into a place where you just don’t share, you hold it in, and then you feel even more alone.  That verse is so encouraging to me because it’s a reminder that the temptations in my life “are no different than what others experience.”  I can guarantee you that someone else in this circle or around town at our other AOs is sharing that same struggle.  I’ve been challenged over my last year in F3 to really lean into my shield lock and to engage with the guys in beatdowns and coffeeteria and ask for help when I need it.

At the same time, as Golden Pike mentioned in one of his recent Qs, be a lifeline for the guys around you.  Ask “how are you doing, what are you struggling with?”  And don’t be afraid to go deep.  That last part of the verse that says, “When you are tempted he will show you a way out so that you can endure it,” I feel like F3 is one of those ways out.  Being in the gloom together, our time at coffeeteria, the shield locks that many guys are a part of – this is a HUGE blessing to so many men to be able to come together and get deep.

Remember – YOU ARE NOT ALONE.  Reach out.


Prayer
Offered up a prayer of thanksgiving for yet another glorious December day. Prayed for Sven and son, those impacted by the tornadoes, and that our men would feel encouraged and empowered to speak up about their challenges. Bless our men, our town…AMEN!

Aye! And SYITG!
 ~ Z-bo

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

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