“Be The Good”
Date: May 25th, 2023
PAX (16): Switchfoot, Woodstock, Smores, Big Rig, Clark Kent, Beans, Shocker, Duracell, Rooney, Lilly Pad, Mr Hanky, Parsecs, Truck Stop, Shingles, Styx, Busser
FNGs: None
AO: The Steel Mill
QIC: Busser
Conditions: 64 degrees, decently humid, perfect for sweating
At 5:30am, YHC welcomed the PAX to F3, F3 stands for Fitness, Fellowship, and Faith. I then covered the 5 core principles, the mission statement, the credo, and the disclaimer.
Disclaimer: I am not a professional, modify as necessary. There is a real risk for injury, let’s not get injured today.
Warm-O-Rama:
Sun Gods – 10 IC forward, 10 IC Backwards; Hanging hamstring stretch for a 10 count, Michael Phelps – 10 IC, Tappy Taps – 10 IC; Big Ones – 10 IC, 10 slow squats, 10 slow merkins
Pre-thang:
Negative– right into the thang
The Thang:
We moved to the south side of the parking lot to avoid competing speakers as the Farva Murph was already set up on the north side by the playground.
We completed the following 10 exercises in order and made it through 3 sets. The Duracell Yoga and renegade rows took the prize for most brutal by the 3rd time through.
Duracell yoga (15 second holds); 10 Renegade Row Merkins (IC slow) (Modify as merkins); 15 Goblet Squats (down) (modify without weights); 10 Arnold Presses (IC) (modify as presses only); 21 Rotating 21s (IC to keep slow); 10 each way Farva Beans IC; 10 Squat, Curl, Press (IC) (modify as air squats); 15 Romanian Deadlifts (IC to keep them slow) (modify without weights); 10 See Saw Presses (IC) Alt Shoulder presses; 15 Skullcrushers
After this we moved to the outside wall of the shelter and did a wall sit with weight above your head until burnout
Omaha was called
Mary:
We got plenty of Mary with Duracell yoga, but to be honest I forgot to get slammers in
Name-O-Rama: all pax listed above were present, plus Irish Car Bomb and Amadeus – these two did a modified Farva Murph
Announcements:
Styx received the Swole award from Duracell – well deserved, keep accelerating Styx
Brickbuilder June 3rd – Sign up, Get signed up!
Duracell and Highlife Co-Q next Thursday at the Steel Mill ahead of the flag pass to Sweet Roll
Prayer Requests:
Lilly Pad heading out to Denver for the Summer – have a safe drive
Busser’s work family has been dealing with loss and adversity
COT:
I’ve been really focusing on living with a positive attitude and outlook which was not typical for me in the past. I was usually pessimistic about things. As I’ve been able to sort of shift my view, it made it more apparent how much negativity there is in this world. It can be frustrating.
I didn’t necessarily have a reason to be, act, or live with a negative outlook, but I did (maybe that’s just sad clown). But many people ARE dealing with adversity on a daily basis.
Try to be the good by creating a positive interaction. Say good morning or good afternoon to a stranger. Give someone a compliment. Send someone a kudos at work.
It’s a small thing, but many people have unseen burdens, and you never know how that impactful that small action could be.
Be the good to counter the negative.
Busser closed out in prayer.
Aye,
Busser