Listen more, speak less
F3 – Fitness Fellowship and Faith
“Today we are focusing on the First F Fitness”
PAX present: Ferdinand, Borat, KOA, Duracell, Schrute, Sweetroll, Oblivious, Flowers, FNG (Goose), Arch, FNG (Kitty Cat), Animal House, Rooney, Girl Dad, Echo, Finney, Gobbler, Baby Shark, Levy, Frosty
QIC Grease Fire
Mission Statement
“To plant, grow and serve men’s small workout groups for the invigoration of male community leadership”
Disclaimer
“I am not a professional – all exercises are merely a suggestion, please modify as needed. From this point on there is a real risk of injury so please be safe”
5 Core Principles
Free
Open to all men
Peer led
Always outside
End with COT (Circle of Trust)
Any FNG’s?
All the boring stuff out of the way we waited as the last FNG ran to join us, he was so excited to be in the gloom! Let’s mosey to the 50 and circle up at midfield.
Warmarama:
After circling up we did
15 Cherry Pickers IC
15 Abe Vagoda, hip circles IC
15 Tater Taps IC
Thang:
We counted off in fours
Four cones with lists under them placed around the football field
Station 1:
7 – T-Merkins
14 – Tempo Merkin
21 – Alternating Shoulder Taps
28 – Werkins
35 – Cherry pickers IC
Station 2:
7 – Cracker Jack
14 – Jump Squat
21 – Copperhead Squats
28 – Air Squat
35 – Johnny Dramas
Station 3:
7 – Freddy Mercury’s
14 – Flutter Kicks
21 – LBC
28 – E2K
35 – Heel Touches
Station 4:
7 – SSH
14 – Imperial Walkers
21 – Mountain Climbers
28 – Hill Billies
35 – Big Ones
After 7 trips around the stations we gathered around midfield for some Rancid Sarpy Slammers.
NOR
Announcements & Prayers:
COT:Jason Wilson, a martial arts instructor in Detroit, recently posted an interview of him and his wife. The interviewer asked a question about if she had a secret to getting a man to be more vulnerable. His wife answered, Be quiet and listen. She spoke of times when she felt the need to speak even when she knew he was upset, overwhelmed or anxious, listening to Spirit and remaining quiet until a time when she could minister to him instead of aggravating him.
We could all use this lesson in life. Listening can correct so many divisions. The world we live in is trying so hard to be heard yet so many of in society are talking and no one is listening. Open your heart and your ears this week to listen and hear others.
Prayer – Grease Fire
Aye, Grease Fire