The Game Plan BB: Respect and Greed
Six prayer warriors met this morning to study Proverbs 30.
These verses provide us with guidance of respect and greed.
The PAX identified the following takeaways from today’s readings.
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Proverbs 30:6 ~ Do not add to His words, lest he rebuke you and you be found a liar.
Takeaway ~ We need to intrepret God’s words for their true meaning. Do we hold ourselves accountable to God’s instructions or do we try to revise them to our favor?
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Proverbs 30:11, 17 ~ There are those who curse their fathers and do not bless their mothers. The eye that mocks a father and scorns to obey a mother will be picked out by the ravens of the valley and eaten by the vultures.
Takeaway ~ It is important to honor our parents.The lack of respect for our parents breeds arrogance and eventually results in disrespect for others.
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Proverbs 30:15 ~ The leech has two daughters: Give and Give. Three things are never satisfied; four never say, “Enough”
Takeaway ~ God provides to meet our needs. Pray for His wisdom and strength to avoid greed.
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Please visit http://www.biblegateway.com/passage/?search=Proverbs+30&version=ESV
Have a great weekend and prepare your minds/hearts to wrap up the Proverbs series next Friday.
~ Deacon
Preblast: Stonehenge – Do you have the stones for it?
Dolphin asked YHC to Q Stonehenge this week and as you know, Ruck training is in full effect.
So here’s the plan (a little something for everyone):
4:45 am: Meet for optional ruck around Ballantyne. Bring your ruck or something you have really been wanting to carry around Ballantyne and join YHC for a brisk walk. We should cover between 2 and 3 miles in the 45 min available. You could even Prancercise if you want (http://www.youtube.com/watch?v=o-50GjySwew). Completely up to you.
5:30 am: Kettlebell warmup. Bring your bell and swing it.
6:00 am: The main event. Expect some brutality with an intermittent mix of moderate running activity. We may or may not avoid these exercises. http://www.mensfitness.com/training/five-body-weight-exercises-you-should-never-do
Get some rest brothers, you will need it!
Preblast Compass- 3rdF starts new book
Tomorrow (2-21-14) at Compass we will start our new book study. The book is Limitless Life by local pastor and former NFL football player, Derwin Gray. Come out and join us for good conversation. 0630 Chick-fila Arboretum.
Explicit Nature
5 Pax endured a brutal KB beatdown delivered by Bulldog and a total of 12 Pax took on Murderhorn with Spack on Q.
The Thang
Jog to Jersey Mike’s for 30 turbo SSH in cadence then off we went to “Murderhorn” for the rest of the morning.
Murderhorn Shuffle
Perform exercise at top and run down to stopsign and return for more exercise.
10 burpees / 20 hand release merkins / 30 squat / 40 Monkey Humpers / 50 CCD
For all intensive purposes, we repeated the routine one time – 16 trips x .2 miles
3.2 miles – All hill no flat spots
Mosey to movie theatre for “The Semi Gloss” with a bunny hop twist
20 J Lo’s OYO
Moleskin
As you can see from the text message picture, Bulldog wanted to add in some cardio to his KB routine if it was OK with YHC for what he had planned for the main event. More cardio? Perfect. It was shaping up to be a tough morning. Based off the low amount of chatter – it was. I would say this was ‘impromtu’ but in reality YHC knew there needed to be more running than normal since his weigh in is tomorrow morning for the F3 Weight Loss Challenge. Is there any hope to win? Nope. Just wanted to bring all of you into my misery. Murderhorn brought the perfect pain. Sorry guys. Wasn’t going to tweet that one. Nice little rest as you jog down though. Going up was a different story – 8 different times. Well, 6 times for Frehley’s as he wanted to focus on his abdominals up top for a few minutes. That’s his story and he is sticking to it. T-claps to Bulldog and Spinner as they were out front most of the time. When YHC called repeato on the shuffle, pretty sure “Bollocks” was heard from the bullish Brit. Had to google that one. Didn’t have to google, “I hate you” which seemed to be the only thing coming out of Semi Gloss’ filthy mouth all morning. Speaking of filthy mouth, the KB iPod playlist was….in a word…explicit. Honestly, had no idea there was that much ‘explicitness’ on there. 50 cent don’t care if it’s your birthday. He will find you in that club. And curse. A lot. Sorry TR! Noted, and revised this afternoon for Kevlar in the morning.
Thanks for coming out gents. Always a pleasure.
Announcements
3rd F – New book called Limitless Life beginning tomorrow at Chic Filet Arbo 0630.
Check the site for info on F3 Mentors. Sign up.
Sledding in the Rain
14 men ventured out after a night of lightning and loud thunder to make a little noise of their own at The Maul. We were givien perfect 50 degree weather.
Posted by Mic Check on behalf of Chipotle who is still claiming he can’t post on the site. Nobody actually believes him.
- 25 IW
- 15 Merkins
- 25 SSH
Run to fountains and partner up for a series of exercises
- Partner 1 Incline Merkins until Partner 2 completes a lap around the building (Flap Jack)
- Partner 1 Squats until Partner 2 completes a lap around the building (Flap Jack)
- Partner 1 Derkins until Partner 2 completes a lap around the building (Flap Jack)
- Partner 1 Dips until Partner 2 completes a lap around the building (Flap Jack)
- Partner 1 Step Ups until Partner 2 completes a lap around the building (Flap Jack)
Mosey to Firebirds and partner up
- 100 combined Merkins (Partner 1 doing Merkins while Partner does 25 squats)
Mosey to parking lot
- Partner Sleds
- Partner Pulls
Circle up for Mary
- Cockroach
- Flutter
- Dolly
- LBC
MOLESKIN
Great work by all, and those that went to Bagpipes on Tuesday, I felt that some extra chest work was needed. Partner Sled and Pulls where fun, especially watching Haggis and Mighty Mite go at it.
XO XO , Chipotle
PAY IT FORWARD
Twenty four Pax stepped up in the gloom to share the Q…some for the first time.
THE THANG
Pre Thang Ball of Man
Mosey to Soccer Field and circle up
PAX COP
Each Pax contributed, save 5 or 6, to Q’ing an exercise of his choice to include:
Side Straddle Hop
Sister Mary Catherines
Slow Squats
Jog around the school
Starfish with 3 stations
Merkins
Burpees
LBC’s
Rock Hoppers
Side Straddle Hops again
After roughly 20 exercises, Q called audible to mosey to Football Field
Exercise RAMP adding a new exercise with each round so that round 1 has one exercise, round 2 has the first and a second exercise, etc. as follows:
1. Partner over/under x 10 then Flapjack (Later switched to CCV’s x 15 in cadence)
2. P1 Cartwheels to 10yd then Bear Crawls back while P2 LBC’s then Flapjack
3. By round 3, Pax chose to do 10 Burpees to select a new first exercise…Cumberland Co. Viaduct, then added the third exercise…Wheelbarrows to 20yd then Flapjack
Planks between Rounds
COT
Welcome FNG’s Pusher and Locksmith!!
Moleskine:
YHC attempted to “pay it forward” to the Pax in an effort to let everyone get exposure to Q today. It was very interesting in many ways. A shout out from one of our Pax (Preemy?) that it was only his second F3 attendance and he was already leading an exercise was quickly met with two FNGs getting the chance to lead. #baptismbyfire With roughly 10 more Pax participating than the Q expected, and when Kirk and Calloway took the COP into a lap around the school and a starfish routine, the Q needed to call an audible to recover any semblance of the original weinke by moseying the Pax to the Football Field for a mud bath. #bringtowelsorsubscribetoanAutoBellmembership
All delivered handsomely on the over/unders yet likely averaged somewhere near a 7.5 when it came to the cartwheels. However, the Pax noted that Mary Lou Retton has nothing on Donkey Kong.
It appeared that a number of Pax were taking a post Hydra jog at first glance. YHC didn’t realize that our FNG, Bean Counter, had lost his car keys and was joined by fellow Pax to begin searching for the same. We are sorry for your loss. You are now RENAMED LOCKSMITH.
Thank you for the opportunity to lead. You guys are great!
ANNOUNCEMENTS:
Please reach out to @LabratF3 if you might have an unwanted flag that you wish to retire. His church’s Boy Scout Troop is accepting these now. He will be at Joust and Compass, tomorrow, and at Olympus this Saturday. THE DEADLINE FOR THIS IS SUNDAY
No Log, Pole or Tree Left Behind
11 Men went on a scavenger hunt through the woods with 1 mission in sight…Find or Chop down a tree that we could carry for 3 miles
The Thang:
Coupons: Telephone Pole, Tree, (2) Man Log, (1) Man Log, Bonecrusher (65lbs Sandbag), SPEARHEAD Flag, and on the last ½ Mile Humans
Launch 04:45
The team set off with all coupons minus of course the tree listed above. The mission was to have the only people not carrying coupons to scout ahead at each section of woods along the way. Guys were brave enough to head into the unknown woods at 04:45, limited vision and uneven terrain in search of the perfect coupon. Fortunately for all of us, we didn’t need to travel far when Crab Cakes hit the mother-load while deep in the woods. After traversing a few briar patches, YHC instructed the PAX to leave the (2) Man Log and (1) Man Log so that guys could swap on and off the big log. Apparently no one listened, and as we headed out of Carmel Park and down Carmel, YHC asked, “why aren’t people switching on and off the log”…to our surprise, the PAX had picked up all coupons and there was NO ONE to swap and NO relief at all…nowith enters the suck!
Once the team made it around the loop and back to Carmel Park it was time to drop the big tree. For the final ¾ Mile the Pax thought it was going to get easier without the tree, however YHC had another horrible idea in mind. Let’s make it harder. Thanks to BTB and Dora for Spearheading up the partner carry class (pun intended), our team was now trained on how to properly carry a human.
The last stretch was a beast and guys were being killed of left and right. Mad Props to the Pax for shouldering so much weight without any breaks. This was exactly like how it will be in the GRC, except it will last 7-9 more hours. Haha.
If someone could remember what the runner girl said to us when she passed us, please comment about it below as it was hilarious!
Again it was a pleasure leading this group and I appreciate the honor.
Respectfully, The Hoff
Where is everyone?
Men all over Area 51 looked out the window when they awoke this morning and had a decision to make. 9 pax decided to deny the fartsack in order to get their daily downPAINment. 5 even showed up for the KB pre-work.
Warm-up lap around the parking lot. Throw in some high knees and butt kicks for good measure.
COP:
- 1 legged burpees x 7 each leg
- Slerkin (slow merkin) x 15 (hold it)
- Mountain Climber x 20 (hold it)
- Plank walk CW/CCW
- SSH x 25
- Imperial Walkers x 24
THANG:
Find a partner (size doesn’t matter) for merkinfest:
- Partner A does 20 merkins while Partner B does squats until partner A is done. Flapjack. Repeat with 19 merkins, then 18…all the way down to 1. That’s 210 merkins each.
- Star-plank until everyone finishes
Mosey over to concession area.
- People’s chair x 60 sec.
- Wall plank (keep it as horizontal as possible) x 20 sec.
- Wall mountain climbers x 10
- Rinse and repeat
Welcome, Skywalker. Glad you could join us. You should knock out 210 merkins to catch up.
Jog down to the track and gather by bleachers. Run ½ way around track to other bleachers and complete called exercise until last guy finishes 20 reps. Run ½ way around track back to starting point and complete same called exercise until last guys finishes 20 reps. Repeat for a total of 4 laps around track. Called exercises:
- Lap 1 – Ski Abs x 20
- Lap 2 – Heels to Heaven x 20
- Lap 3 – Dolly x 20
- Lap 4 – Flutter x 20
1 minute left – 10 burpees OYO
COT
Moleskin:
- The strong thunderstorms rolling through Charlotte at about 2 a.m. must have caused most to second-guess their plans to post this morning. If it makes you feel better, there was only a light drizzle for a few minutes of the KB workout, then no rain the rest of the workout.
- So, Bananas sends out a tweet yesterday for the KB pre-work at Death Valley this morning. There was even mention of a focus on arms so clearly he had a plan in mind. Good Hands stops to pick up Bananas at his house this a.m., texting him to come on. Nothing, dark, no sight of Bananas!
- Skywalker sets a new Area 51 record for being late to a workout. He strolled in at about 5:55, which most pax (YHC included) would question should they even bother posting. Glad you decided to post anyway. You still owe us 210 merkins.
Announcements:
- F3 Mentoring program will be launching soon (details: http://f3nation.com/2014/02/12/f3-mentoring-program-2014/). Reach out to Skywalker if you have any questions.
- HDHH tonight, 6 pm at The Lodge – Check Twitter this afternoon
- Blue Ridge Relay sign-ups going on now. Don’t miss out! Contact Baracus to sign up or with questions.
Last minute workout
The Thang
Jog to the small courtyard area near front of church.
COP
- SSH x30
- IW x30
- Slow squat x30
- Mtn Climbers x30
Push-o-rama Superset
- 5 merkins / 5 wide-arm / 5 diamond
- Peoples chair for 1 min
- 5 merkins / 5 wide-arm / 5 diamond
- Peoples chair for 1 min (20 air presses)
- 5 merkins / 5 wide-arm / 5 diamond
- Peoples chair for 1 min (25 air presses)
Jog to the shelter
- Jump-ups x20
- Tricep dips x20
- Decline merkins x20
- Repeato x3
- Peoples chair for 1 min (30 air presses)
Jog to the entrance hill and partner up
- P1 runs down hill and bear crawls back up while P2 does burpees – flapjack
- P1 runs down hill and lunge walks back up while P2 does squats – flapjack
- P1 runs down hill and bear crawls back up while P2 does merkins – flapjack
- P1 runs down hill and lunge walks back up while P2 does squats – flapjack
Indian Run back to the (virtual) shovel flag for some MOM.
- LBC x20, hold it
- Dolly x20, hold it
- Freddie Mercury x20
Moleskin:
YHC woke up to cracks of thunder that shook the entire house at 3am and not long after that our youngest crawled in bed with us. Not much sleep after this as I wondered if the storms would let up in time for #F3Anvil this morning. Before walking out the door I got the text from Purple Haze who woke up sick this morning. I’ve got the Q.
Well…it turned out the weather was just fine. Spring is starting to show itself with some warm temperatures (and of course the rain). Perfect conditions for a beatdown this morning and I was ready to deliver some spontaneous pain.
Some other impressive stats for this morning. 50% of the pax showed up early for extra credit… Boutique and YHC for a 3 mile fellowship run and Semi-gloss to swing some iron around. Good thing the lightning was well beyond us at this point. Nice work fellas!
I tried to bring a little bit of the pain I anticipated Haze would bring this morning with the push-o-rama…I hope I did it justice as this has become a trademark move with Haze. The supersets are guaranteed to deliver the pain. While I don’t think this was the most creative workout, we definitely got to see plenty of the church campus and used some of our favorite pain delivery methods.
Great work by all 6 guys out there this morning! I enjoyed the company and always enjoy the privilege of leading the group.
20’s all the way
22 of Area 51’s finest non-fartsackers stepped out into the gloom for their weekly dose of Skunkworks pain. Here is what we did:
WARMUP
– SSH x 20
– IW x 20
– Merkins x 15 IC
– Mtn Climber x 15 IC
– Slow squat x 15 IC
The THANG
– 20 two-handed swings
– Sprint to the buses and back
– 20 two-handed swings/20 curls
– Sprint to the buses and back
– 20 swings/20 curls/20 Tea Bag Squats
– Sprint to the buses and back
– 20 swings/20 curls/20 Tea Bag Squats/20 Upright rows
– Sprint to the buses and back
– 20 swings/20 curls/20 Tea Bag Squats/20 Upright rows/20 Tricep Extensions
– Sprint to the buses and back
– 20 swings/20 curls/20 Tea Bag Squats/20 Upright rows/20 Triceps/10 each leg lunges
– Sprint to the buses and back
– 20 swings/20 curls/20 Tea Bag Squats/20 Upright rows/20 Triceps/10 each leg lunges/10 each one-arm presses
– Sprint to the buses and back
Partner Up – like-size KBs
P1 LBC’s/P2 firemen carry both bells around loop, flapjack
Mosey back to field, just enough time for some Russian Twists x 15 IC
Moleskin
Good work by all the pax today. T-claps to Header, Lab Rat, and Su-Sudio for logging a few miles prior to the workout. Strong work brothers. Not a lot of mumble chatter out there except for some moans and groans each time the number ‘20’ was called. The “Partner 2” group in the firemen’s carry got to flex their muscles as they sped past a couple of ladies out for their morning run, and those of us in the Partner 1 group could hear the sounds of the ladies laughing at the pax. Something about taking hold of a kettlebell or something…..not quite sure what was going on up there. YHC had a couple more laps of that planned, but thankfully we were out of time. Several options thrown around for FNG Robert Lee, settled on Premature aka “Preemie” after he rattled off his name/FNG during the count-off. Thanks for coming out, hope to see you back out soon!
Thanks to Su-Sudio for sending us out, and thanks to all the pax for allowing me to lead. It was an honor. Sound off in comments if I missed anything above.
Good Hands