Author: Abacus

  • Grab a Rock and Let’s Go Have Some Fun!

    7 Wirely Wise Guys showed up on this Wednesday at Source of Truth.  This is what transpired:

    We all grabbed a rock from this convenient rock pile and moseyed over to the football field – Field of Dreams  our COP location:

    COP

    • X52 SSHs for the wonderful podcast 52 where corporate tried to poke Da’Ville bear
      • X10 Merkins for it is the monthly Challenge
    • X25 Imperial Walkers
      • X10 Merkins
    • X25 Freddie Mercuries
      • X10 Merkins
    • X15 Smurf Jacks
      • X10 Merkins
    • X10/X5/X10/X5 Arm Circles
      • X10 Merkins

    THANG

    Mosey to the edge of the football field at the 50 yard line:

    7s

    Windshield Wipers / Merkins

    Indian Run with our “friends” – 1 lap

    Abs of Fun

    • 12x 8ct Swirlies
    • 12x 4ct Heels to Heaven
    • 12x 4ct V Sit-ups
    • 12x 4ct ABCs
    • 1 minute breather
    • 12x 8ct Swirlies
    • 12x 4ct Heels to Heaven
    • 12x 4ct V Sit-ups
    • 12x 4ct ABCs

    Mosey back to the Flag

    Ring of Fire – 10 Merkins – your choice

    COT/Namorama

    NMS

    Pulling up to park YHC couldn’t help but notice a rock pile with plenty of good size rocks / boulders.  A smile reached the far corners of the YHC at this sight.  As YHC got out of his stead, Rosie approached him and brought up the fact that none of offending parties from Podcast 52 were here and that 52 was not needed. YHC, agreed and said, “Let’s then go straight to 104.”  Oh, it’s going to be a great morning! 530 came and the lucky number of seven started across the parking lot to the Field of Dreams.   As we lumbered to the field one can’t help but think about the “rocks” we unnecessarily carry in life.  COP was started as Rosie bemoaned the need of 52 SSHs.  YHC was impressed as the team embraced the rhythm of COP.  Wanting to tie in our “friends”, YHC mixed up his plan and did 7s – a distant cousin of 11s with his favorite ab exercise and choice of merkin, as long as it was not a standard merkin.  Clam Shell asked for one handed merkins. YHC complied.

    Once the 7s were completed the PAX opted to do an Indian Run around the track with their “friend”.  Mumble chatter was light.  Once getting back to the 50 yard line YHC introduced the PAX to “Abs of Fun”. Given the intro to Windshield Wipers, YHC traded out those for V Sit-ups with ones “friend”. What a delight!  2 rounds of Abs of Fun was had by all.

    It was great fun to suffer with my Southlander friends.  Rosie definitely tried to fight the Da’Ville counting that YHC integrated.  There was points when standard counting was had. But all in all, Da’Ville counting won the morning.  It was great to serve these men as they push into each other’s lives in this fine A/O. Thank you for the opportunity!

    Announcements:

    • Charlottesville is up and running and still needs our support. Consider and commit to get out there and help the efforts to get Charlottesville up and running. This week is Roanoke’s turn.  See Lab Rat
    • Cornhole & Rock ‘N Roll, a ReeseStrong Childhood Cancer event, is this Saturday, June 10 at Marty’s Grill in Mechanicsville.  The first band starts at 11 am.  The cornhole tournament starts at 12:30 PM.  To register or for more information, click here or see Phonics.
    • Fudd soiree this Saturday! It will be at his house and M’s are invited. RSCP at his preblast.

  • Socialism Anyone?

    12 terrific trees of men showed up on this Tuesday at Heartbreak Ridge.  This is what transpired:

    Mosey through the parking lot and did a dash of “Parking Lot Tracers” as we progressed to the COP location:

    COP

    • X52 SSHs for the wonderful podcast 52 where corporate tried to poke Da’Ville bear
      • X10 Merkins for it is the monthly Challenge
    • X25 Imperial Walkers
      • X10 Merkins
    • X25 Freddie Mercuries
      • X10 Merkins
    • X15 Smurf Jacks
      • X10 Merkins
    • X10/X5/X10/X5 Arm Circles
      • X10 Merkins

    THANG

    Mosey to a corner of the parking lot:

    “Bear Park Merkins”

    Line up on the edge of the parking lot.  Bear crawl to first parking lot line. Complete 1 Merkin. Bear crawl to the second parking lot line. Complete 2 Merkins. Repeat till there are no more lines – 19 lines in total…

    Abs of Fun

    • 12x 8ct Swirlies
    • 12x 4ct Heels to Heaven
    • 12x 10ct Windshield Wipers
    • 1 minute breather
    • 12x 4ct ABCs
    • 12x 8ct Swirlies
    • 12x 4ct Heels to Heaven
    • 45 second breather
    • 12x 10ct Windshield Wipers
    • 12x 4ct ABCs

    “Feel the Bern”

    16 – no make that 9, Bernie Sanders hill repeats

    Line of Fire

    5 Merkins back and forth

    COT/Namorama

    NMS

    5:30 came and a sizable crowd of men started across the parking lot.  YHC started doing parking lot tracers and caught many of sleepy heads off guard.  This is normal parking lot.  There was a lot of tracing going on in this parking lot.  Respect was given as the PAX knocked off 52 SSHs and 100 Merkins in COP.  YHC didn’t even try to push Da’Ville counting on the Pax as he knew he needed to pick his battles.  And battle it was to do “Bear Park Merkins.”  Holy smokes, YHC should have given the arms a break after the 100 Merkins in COP.  But if you are going to be stupid, you better be tough.

    All was happy that a bus came and forced us to Abs of Fun a tad, and just a tad early.  YHC, living up to his name messed up and took the first break BEFORE the ABCs.  Errrr….  The pax might have enjoyed the change up, for a bit.  But Windshield Wipers, wiped that enjoyment.  YHC was nice and gave the Pax a strong 3 count rest bit.

    Needing to bring the “ridge” into the mix, the PAX headed over to the track. YHC briefly discussed Bernie Sanders and off we all began.  YHC once again lived up to his name and lost count.  Cake was there to set the record straight.  Throughout the PAX discussed the value of socialism and having YHC do all the work on this exercise.  This request was denied.  As in the primaries, the rules were changed to benefit the status quo and 6 versus nine became the target.

    To capture 300 Merkins for the workout, the PAX lined up and did a “Line of Fire” back and forth of 5 Merkins.  YHC is proud of these warriors and welcomes Trig to his first F3 workout.  I only caught of the 11 names on my phone before I stopped recording prematurely.  If anyone can fill in who I missed, that would be great.

    Announcements:

    • Charlottesville is up and running and still needs our support. Consider and commit to get out there and help the efforts to get Charlottesville up and running. See Lab Rat
    • Fudd soiree next week.  Respond to his BB.

  • To Control or to Serve, that is the question…

    5 mammoth Monday revelers showed up by a stone house in the forest just south of the River James for this start of the week workout at Batteau.  This is what transpired:

    Mosey to the bottom of some steps in this giganic A/O with so many TYA toys that one can spend a week at the A/O and still not cover all the possibilities.

    COP

    • X52 SSHs for the wonderful podcast 52 where corporate tried to poke Da’Ville bear
      • X10 Merkins for it is the monthly Challenge
    • X25 Imperial Walkers
      • X10 Merkins
    • X25 Freddie Mercuries
      • X10 Merkins
    • X15 Smurf Jacks
      • X10 Merkins
    • X10/X5/X10/X5 Arm Circles
      • X10 Merkins

    THANG

    Mosey to the pond:

    Lunge Run

    Partner up, with a ghost to join the Partner Bs

    Partner A runs up to the stairs, while partner B lunges up the hill. Once Partner A comes back down the hill to Partner B, Partner B runs up the hill and Partner A begins his lunges up the hill. Repeat till both reach the top.

    Ping – Pong

    Go to the stone wall across from the pavilion.  Two (1 and 2) at Point A, Two (3 and 4) at Point B (20 yrds down) and One (5) at Point C (20 more yrds down). PAX 1 goes from point A to point B backwards – relieves PAX 3 and starts to do Merkns. PAX 2 does step ups, PAX 3 does Merkins till PAX 1 gets to point B, then he goes backwards to Point C – backwards, and does step-ups there.  PAX 5 does step ups till PAX 3 got to Point C then he goes to Point B bacwards. PAX 4, who has been doing Merkins the whole time, goes to Point A backwards. PAX 2, who has been doing step ups the whole time, goes to Point B backwards. PAX 1 then continues to point C…

    Once 400 Merkins was completed, we then wrapped up and moseyed over to a field with picnic tables.

    Indian Picnic Table Run

    PAX takes the back picnic table and carry it to the front of the other two tables. PAX then traverse on top of the picnic tables to the beginning of the picnic tables. That PAX then carry together this table to the front this line of picnic tables and repeat the process.

    Once enough time was spent on this Indian Picnic Table Run the PAX traveled back to the flag via the easy route.

    FAV 5

    Each PAX member called out and led the PAX in 5 of their favorite choice of pain

    • Abacus – – Hillbillies
    • Flipper – – Heels to Heaven
    • Slurpee – – Merkins
    • The Carpenter – – 2 Count American Hammers
    • Wedding Singer – – Freddie Mercuries

    1 Minute Clock of Merkins

    COT/Namorama

    NMS

    It has been a long time since this YHC was anxious before he went to bed. But this Q caused a fair amount of anxious wonder in the YHC. No need for a clock today as YHC woke up 2 minutes before his alarm was scheduled to go off and tickle the M out of her sleep.  Gently and like a mouse YHC slithered out of the room without any sound or ripples in the air allowing M to feast in the world of dreams. Mission 1 accomplished.

    YHC, having scouted out the north side of the AO, arrived early to scout the north side of the AO. Impressed by the vast array of toys across this fruited plane, YHC smiled as the sun dotted the air with more and more light.  After his brief scout of the AO, YHC came back and saw 3 regulars discussing mundane topics around Old Glory.  A smile leaped on YHC face as The Carp got out of his car and approached the chatter around Old Glory.  Talk of other potential PAX members raged as the time to start approached. No such luck, many a member embraced the lure of the fartsack this fine Monday morning.

    Da’Ville counting started in earnest as we began with some SSHs.  However, Qing afford little opportunity for YHC to ensure a boisterous beginning of Da’Ville counting south of the River.  All is good, as each counting method still gets us to what we want.

    The hill leading to the pond was impressively long and provided a good grade in two separate places. The legs enjoyed the work with the quadriceps enjoying most of the fun.  Chatter was strong on the lunge cycle to deny the pain a place at the table.  However, quietness ruled the air as the PAX worked their way up the hill in a run/jog/walk leg of the effort.

    Ping – Pong was a crazy mess as the PAX had only 5 versus 6 or more.  We sorted out some rhythm by the end, but it wasn’t pretty. Yet pretty tough.

    Indian Picnic table run was a great exercise as it worked many different muscle groups and required coordination and team work.  At the end it was discussed how pleasurable it would be to race each other getting a set a picnic tables across a field.

    Announcements:

    • This is Da’Ville take over week.  It is with pleasure that we come out and serve the F3 RVA community this week.  F3 has given so much to us and we are honored to give back to the PAX
    • Charlottesville is up and running and still needs our support. Consider and commit to get out there and help the efforts to get Charlottesville up and running. See Lab Rat
    • Fudd soiree next week.  Respond to his BB.

  • Where are the pull-up bars?

    18 Pax members stumbled into WDog, all with plenty of time to spare – except for Phonics.  As expected, Swirly arrived early and had taken up residence with other Pax members in the truck.

     

     

    COP:
    47 SSHs IC

    1 lap of High Knee pulls

    1 lap of Frankenstien Walks

    10 Merkins IC

    Mosey to some area on the way to the pull-up bars

     

    Abs of Fun 1:

    – 15 8 Count Swirlies

    – 12 4 Count Heels to Heaven

    – 8 10 Count Windshield Wipers

    – 12 4 Count ABCs

    Rest and Repeat

     

    Mosey to pull up bars

     

    Pull to the stars 

    Count off by 4s

    – First team does 50 pull ups collectively

    – Second team does dying cockroaches till team 1 finishes their pull-ups

    – Third team does smurf jacks till team 1 finishes their pull-ups

    – Fourth team does Bear Crawl boxes (bear crawl straight to tree 1, side bear crawl to tree 2, bear crawl backwards to tree 3, side bear crawl to tree 4 – repeat

     

    Repeat

    Mosey back to Lacrosse field

     

    Abs of Fun 2:

    – 20  2 step spread eagles

    – 10 Low Cadence Freddie Mercuries

    – 12 V-Situps

    – 15 Hardywood Jacks

     

    Mosey back to shovel flag

     

    Duck, Duck, Bear

    Quack on each pax members head, say “Duck or Bear” on someones head, then if “Duck” hold ankles and run around Pax, if “Bear” bear craw around Pax. While waiting for Duck or Bear, Pax holds plank. While racing each other down, Pax does Merkins.

     

    Numberama, Namerama,

     

    Announcements:
    Lab Rat is leading the charge to launch F3 Charlottesville. If you know anyone in CVille who might be interested, contact Lab Rat – – f3charlottesville@gmail.com

    We will have a table at the Ashcreek 5K. Sign up and EH others to come out.

    Emoji took us out.

     

    NMS:

    The YHC was excited to Q the WDog as it is a different venue and a combo of many things F3 RVA.  Not wanting to do the same and desiring to stay away from any running, YHC settled on a heavy Ab bootcamp.  Taking some of his daughters favorite ab exercises and creating some others YHC settled on a “nice” combination.

     

    TYA gave Abacus a difficult time for asking Toga to be the time keeper.  Abacus thought it was interesting that TYA would poke the bear just before the start. Noting this poke, YHC grinned.  Not being 100% familiar with the AO, YHC needed to also ask where the pull up bars were located, not once, or twice but at least three times.  Inside, the Pax was wondering how many pull-ups where going to be on order for the day.  But little did they realize they would wish for more pull-ups by the end of the day.  At the bottom of Jacobs Ladder, YHC pulled up and started their Abs of fun 1.  Demonstration was in order for the 4 exercises for this round. YHC showed them all at once to make sure we can quickly move to the next during each round.  Oh what fun.  The most fun was had by Windshield Wipers.  Modifications appeared to be on the menu for many. Not sure as the YHC was grinning in fun and enjoyment.  Time flew by as we did some stations and returned to the bottom.  Groans and fear was plenty as the Pax hit the bottom of Jacobs ladder.  And of yes! Another whole new set of Abs of fun was called to order.  However, this was only done once as the YHC wanted to get back for some Duck, Duck – Bear.  Great fun was had by the Pax as we ran each other down. Toga showed complete and utter superiority as he snagged Abacus on the offset to start things off.

     

    YHC enjoyed spending time with the F3 RVA family this AM. Till next time.

  • Abs of fun

    14 bright tailed and excited Pax members sprang into action on this 4th day of April at the Da’Ville.  Arrivals started with about 10 minutes before 5:30 and with Phonics bringing up the rear.

    :

    COP:
    25 SSHs IC
    1 lap of High Knee pulls
    1 lap of Frankenstien Walks
    15 Merkins IC
    Mosey to Lacrosse field
    Abs of Fun 1:
      – 20  2 step spread eagles
      – 10 Low Cadence Freddie Mercuries
      – 12 V-Situps
      – 15 Hardywood Jacks
    Rest and Repeat
    Mosey to pull up bars
    It is All Meaningless 
    Count off into 3 teams of 4
      – First person in team does 7 pull ups
      – While person 2 does dying coach roaches
      – While person 3 goes and finds and brings back a leaf(w/o stealing it)
      – While person 4 does 1 legged AL prom dates 10 on each leg
    Once person 1 finishes his pull ups he moves to dying coach roach, who goes and finds a leaf…
    Repeat till 77 pull ups are completed

    Mosey back to Lacrosse field

    Abs of Fun 2:
      – 15 8 Count Swirlies
      – 12 4 Count Heels to Heaven
      – 8 10 Count Windshield Wipers
      – 12 4 Count ABCs
    Mosey back Middle School
    Circle of Favorites
    Pax member calls out his “favorite” exercise. YHC lead Pax to 3 of that execercise:
      – Abacus – – Burpees
      – Opus – –
      – Sugar Baby – – Burpees
      – Helix – –
      – Mister Rogers – –
      – Lab Rat – – Lt. Dan’s
      – Rucker – – Peter Parker
      – Quaker – – LBCs
      – Phonics – – Jump Squats
      – Spike – – Wirkens
      – Gumband – –
      – BucketMouth – – Merkins
      – Emoji – – DQs
      – Spit – – Smurf jacks
    (Please place in comments corrections and omissions for me to correct)
    Mosey to the shovel flag
    Numberama, Namerama,

    Announcements:
    Lab Rat is leading the charge to launch F3 Charlottesville. If you know anyone in CVille who might be interested, contact Lab Rat – – f3charlottesville@gmail.com

    We will have a table at the Ashcreek 5K. Sign up and EH others to come out.

    Spit took us out.
    NMS:
    Fun times where had as the YHC got ready to bring some Da’Ville fun to the South.  Knowing that Gimpy (previously known as Swirly) might be there, YHC is looking to stay away from the running. The pull up bar fun didn’t go as well as planned. Partially as YHC struggled to get the pax in groups.  He got his just revenge with another round of Abs of Fun with lots of different cadence. Enjoyment for the YHC was plentiful when the pax counting was labored to a low, low whisper.

  • A Picnic of a Time

    7 Merry Gentlemen arrived on time and in good spirits at The Creek. To start we mosey around and ended up in the parking lot by the pavilion.

    Image result for picnic table

     

    COP

    25 SSHs IC
    1 lap of High Knee pulls
    1 lap of Frankenstien Walks
    10 Merkins IC
    10 X Country Skiing IC
    Mosey to field doing double lunges
    Mountain of Abs
      – 15 8 Count Swirlies
      – 12 4 Count Heels to Heaven
      – 8 10 Count Windshield Wipers
      – 12 4 Count ABCs
    Rest and Repeat
    Mosey to pavilion
    11s Picnic Style
      – V-sit-ups / Hardywood Jacks
      In the middle of the pavilion, Exercise – Bear crawl tables on the left then bear crawl over tables on the right, back in middle, Exercise, repeat till 11s are completed.
    Mosey back to the shovel flag
    Duck, Duck, Bear  – – Quack on each pax members head, say “Duck or Bear” on someones head, then if “Duck” hold ankles and run around Pax, if “Bear” bear craw around Pax
    10 Burpees
    Numberama, Namerama, YHC took us out.
    Announcements:
      – TwinTeams is starting up on 4/7 as a bootcamp workout on Fridays on the southside – – – http://f3nation.com/2017/03/29/riverrun-returns-and-twinteam-begins/
      – May 21st is the Ashcreek 5K
      – Good luck to all the Monument 10Kers
    NMS:
    A new day should bring new things. YHC likes all things new, he will especially like a new job…  To get the Pax rolling, YHC added some dynamic stretches to the mix and a healthy dose of abs.
    Chatter while doing the dynamic stretches started, but ended quickly as we moved into the Abs. In fact that pax struggled to keep count as the abs stretched on.  YHC was proud of the Pax as they embraced a challenging round of Ab exercises.  Three new abs exercises were added:
       – “Swirlies” where you on your six and elbows with legs straight out. You pull your knees to your chest on “1”, back straight again on “2”, spread eagle on “3” and back together on “4”, hold for 5, 6 and 7 and down on the count.
      – “Windshield Wipers” – on your 6. Legs straight and straight up (bend if you need to modify), arms out with palms down. Bring legs to left hand, six inches up, go back up to 12 o’clock and then go to right hand, six inches up, go back up to 12 o’clock – 1 – IC 10 count.
      – “ABCs”  – on your 6. Legs straight and straight up (bend if you need to modify), hands straigh1 up. “1” hands to right of knee, head raised, then head back down and hands straight up, “2” hands to center of legs, above knee, head raised, then head back down and hands straight up, “3” hands to left of knee, head raised, then head back down and hands straight up, “Count” head on ground.
    Picnic bear craws was an experiment, and as always – 11s take longer than planned.  At several points Abacus lost count and dialed a life line.  Spit was prepared and in firm control.  Thus was able to help out Abacus. Chatter rose as the 11s droned on.  Abacus is thinking how can he make this tougher…
    Given the time left, Abacus modified and skipped the picnic table Indian Run and went to “Duck”, “Duck”, “Bear”.  Most opted out for Bear as Duck was surprisingly challenging and fascinating to watch from afar. Of course our young buck – Bucket Mouth – ran down Byproduct in their race around the circle. Thus reminding everyone why we say “hate” to those under 40.
    In the circle, after all was said and done, Mister Rogers explained his long absence and gave us some wisdom in reciting at old Cherrokee parable:
    Image result for two wolves
    An old Cherokee chief was teaching his grandson about life…

    “A fight is going on inside me,” he said to the boy.
    “It is a terrible fight and it is between two wolves.

    “One is evil – he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, self-doubt, and ego.

    “The other is good – he is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith.

    “This same fight is going on inside you – and inside every other person, too.”

    The grandson thought about it for a minute and then asked his grandfather,
    “Which wolf will win?”

    The old chief simply replied,
    “The one you feed.”

    Pax – feed the right wolf today.  You choose who you feed!

  • Slaying the SadClown

    Wild Thing started us off this AM as 18 brothers in arms rose up and posted at Rise and Shine.

    Wild Thing reminded us about our discussion on the SadClown and the reasons as we POGO and struggle through life.  He gave us a reminder of the difference of being alone and being isolated.  He through quite the beat down when he read from Freed to Lead – “Calling your wife your best friend is a true and dangerous OprahBomb – sweet and high-sounding on the surface, but gritless underneath” and “men don’ know how to make friends.” Chatter rose on that reading.

    Discussion then went to talk about “workouts” are not the only answer.  If so, we would see Jesus doing a workout in the Bible.  So, how do we promote times for men to come together and what are the elements that need to be there to make it truly happen. That was the meat of the conversation.

    Parts of Ecclesiastes 4 where read as a Biblical description of the SadClown.  Highlights: 

    1b – 3: I saw the tears of the oppressed—
        and they have no comforter;
    power was on the side of their oppressors—
        and they have no comforter.
    And I declared that the dead,
        who had already died,
    are happier than the living,
        who are still alive.
    But better than both
        is the one who has never been born,
    who has not seen the evil
        that is done under the sun.

    …

    8 There was a man all alone;
        he had neither son nor brother.
    There was no end to his toil,
        yet his eyes were not content with his wealth.
    “For whom am I toiling,” he asked,
        “and why am I depriving myself of enjoyment?”
    This too is meaningless—
        a miserable business!

    9 Two are better than one,
        because they have a good return for their labor:
    10 If either of them falls down,
        one can help the other up.
    But pity anyone who falls
        and has no one to help them up.
    11 Also, if two lie down together, they will keep warm.
        But how can one keep warm alone?
    12 Though one may be overpowered,
        two can defend themselves.
    A cord of three strands is not quickly broken.

    The Pax provided great discussion on what we can do and settled on two.  Two ideas to start and then to move forward and be like a dart.  Needing to make this happen 4A and Hurler took to Service Saturdays. In hope for us to connect and bring sun rays.  Wanting to capitalize on recent experiences, Worm and Butterfly, choose to see Hometown Hikes take hold.  This we believe will make friendships worth more than gold.

    Announcements –

    Rider is doing well and getting some good therapy – but still needs our prayers

    Ben Collie as he sees and journeys on his path

    May 21st – Ashcreek 5K

  • Singlet – Draw Near

    16 pax plus 1 FNG showed up at the Shining to shine some light on drawing near to God.

    This is what transpired:

    COP

    Chatter and Fellowship as food orders were taken.  A prayer was said to start us off

    Started our workout today which was a “Singlet” – a discussion on a single verse, and in this case it was the first part of a verse.

    Gave a little background to the first 10 chapters in Hebrews and then read Hebrews 10:22

    “Let us draw near to God with a sincere heart.”

     

    THANG

    After we read the verse we broke up into 3 different groups.  Making it more complicated then it needed to be, Abacus just had the three tables being their own distinct groups.  After discussion at each of the tables we came back for the last 10 minutes.  Each group swindled one Pax member to summarize what they discussed. Here is what the YHC heard:

    Table 1 – Worm summarize by starting out about how it says in the Bible when 2 or more are gathered you get a good return.  We are meant to be together.  Talked about how we need to work through our struggles together. Focusing on others brings us closer to God as well.  Stay in the word and study the word. Further, being aware and thankful for our blessing brings us closer to God.

    Table 2 – Butterfly talked about how we are engaged and attentive in new relationships – like when we started dating our wives.  We need to do that.  He also threw down that we need to remember who we are – Romans 8:14-17.  They also suggested the book: “Practice the Presence of God by Brother Lawrence.  This is not easy, but with practice and persistence we can draw closer to God.

    Table 3 – Tiger beautifully summarized how we need to go where God is working in our lives (Work, youth group, missions, etc).  One chirpy fellow (Emoji) discussed about reading scripture BEFORE your feet hit the floor in the morning (one person added praying).  Psalms 46:10 was quoted.  The idea of journaling our previous day and reading / studying the Bible was disccussed as well.

    Lot’s of great suggestions.  However, we all agreed that our lives are crazy and we do a poor job of making a routine and being disciplined in drawing closer to God.  YHC challenged the men to man up and take something that God is pressing on you to do to draw closer to Him.

     

    Moleskin:

    Tardiness abounded as the Pax casually strolled in.  Mudface and Emoji brought up the rear as they arrived from Circus Maximus.  The discussions ranged and the lesson began at 6:45am.  Creeper (FNG), son of Breaker/Breaker, was an easy name as we learned about his affinity towards video games and Survivor.  The key the success of this workout is like any fitness workout.  Do you just show up on a single day, or do you use what you learned throughout the week?  Let us do something with what God is telling us to do to press into his presence.

     

    Announcements:

    • F3 tomorrow AM at “The Creek” – New Highland Baptist church
    • The Guies need help moving this Saturday. If you can help, get into contact with Jon Adams.  Let’s do life together.
    • 4/1/2017 – Iron Sharpens Iron – – – F3 style!

  • Coneheads

    A Pax of 14 showed up for Guppies virgin Q at The Creek.  At first, Guppy and Abacus were anxious that no one would show as there was only one car in the parking lot at 6:25.  But we start at 6:30 and not at 6:25. This is what transpired:

    Mosey to the side parking lot

    COP

    • X27 SSHs
    • X54 LBCs
    • X27 Imperial Walkers
    • X54 LBCs
    • X10 / 5 / 10 / 5 Arm Circles

    THANG

    Guppy, being a runner, put together a Q that mixed some of his favorite exercises with some running. The run took us through Forest Lake on a 1.7 mile jaunt.  We cut through the pavilion and ran down Wyndale, took a left at Linderwood, followed that all around the lake and to the stop sign.  Took a left at Wynchwood and went back to the start of the run at Wyndale and the pavilion.  But oh! What about some favorites?  Don’t be disappointed, fun was had at each cone that was laid out on the course.  11 cones to be exact.  As the pax arrived at each cone they began that cone’s exercise.  Once the last runner arrived, the pax did 10 of the said exercise together.  Here are the 11 exercises:

    • Burpees
    • WW II Sit-ups
    • Squats
    • Crab Cakes (in cadence)
    • 6 inch holds (30 seconds)
    • Merkins
    • Freddie Mercuries (in cadence)
    • Kerioke (across the street)
    • 5 count Leg Crosses
    • Werkins
    • Jump Squats

    Mosey back to the flag

    COT/Namorama

    NMS

    Guppy was excited as a 4 year old before Christmas Morning for his first Q.  Planning was done to ensure a good solid beat down.  Warning was sent of FB to ensure the pax brought their running shoes.  Giving all who are connected on the social media addict house a clue of the 2 miles of running ahead of them.  Abacus laid out all the cones prior to waking up Guppy and picking up LP.  Feeling the coldness of the morning, an audible was called on Abacus’ attire.

    Pulling in at 6:25 nervousness pulled on Guppy, for only Spit was there for his beat down from a 13 year old.  The flag was planted and the cars rolled in.  Mostly cars for 2 or more, bringing the Pax to 13.  Wild Thing joined us a few minutes late as he got caught in an especially intoxicating aroma in the fart sack. COP was a lesson in chewing bubble gum and patting your stomach at the same time.  Cadence, that is consistent, is tough.  Support was lent, as that is what we do in life.  We help support and ensure success of each member of the pax.  Given today is the 27th of January, Guppy had COP exercises consist of – – – 27s…  Mercy was asked for by the Pax, but the YHC laughed an eerie evil laugh and continued his punishment and counting.  However, mistakes were made and the pax missed out on 2 sets of exercises in COP.

    Next the pax learned the plans of the YHC.  It was explained that the Pax would run to a cone do an exercise till the whole Pax arrived and then do 10 of said exercise together.  Then they would run to the next cone, repeat and enjoy ten more times…  Mumble chatter was high amongst the youngest of the Pax as they controlled the fate and suffering of the whole Pax.  YHC at the first cone also let the Pax know they will be responsible of clean up – – picking up and bringing each cone with them.

    There was some outsiders that were confused and concerned as they saw 14 men doing all sorts of perplexing exercises.  Pace of one outsider, coming upon the pax in the middle of doing Crab Cakes, was definitely faster.

    Announcements:

    •    May 21st Ashcreek 5K.  Sign up at ashcreek5k.com and sign up under the team F3RVA
    •    Thursday mornings – Come to the Shining and dive into the Bible with your fellow Pax members
    •    Kettle Bell workout on Thursday Morning – Meet at Rise and Shine at 5am do Circus Maximus and then be back for The Shining.
    •    New Mechanicsville A/O coming soon.

  • Assume Innocence

    16 pax plus 2 FNGs showed up at the Shining to shine some light on LOVE.

    This is what transpired:

    COP

    Chatter and Fellowship as food orders were taken.

    Reading of Romans 8:35 –  Who shall separate us from the love of Christ? Shall trouble or hardship or persecution or famine or nakedness or danger or sword?

    A Daily Prayer:

    • God, I offer myself again to you. You are in charge. I am your agent. Whatever you have in store for me, let me accept it and do with it as you would have me do. Your will be done, not mine. Please use me to be a help to another suffering sinner today.

    After the prayer we moved into our main workout which today was the continuation of a Headliner – a study on a topic.

    THANG

    The Pax jumped in fast and furious to tackle the next 11 ways to show / demonstrate / give love to someone:

    Does not boast – does not point to your own successes or accomplishments

    The Carpenter pointed out Golf Cart and how embodies this

    Not proud – believes that everyone is perfectly and wonderfully made by Creator

    Does not dishonor others – doesn’t make people feel small and respects their beliefs and God given right to make choices we don’t agree with. Who did you vote for? Can a Christian vote for Trump or how about Obama? How do you treat people on the other side of the issue of abortion? Black lives matter?  How do we honor someone who is gay?

    • This was an area we stayed on and had some great discussion with Dumbbell sharing from his life and a friend from his old church.

    Not self-seeking – is other oriented (Ex: Brian Bassett – Viral and the BRR)

    • Emoji pointed out the example that Fast Food shows in this area with his organized runs and the Pax agreed

    Not easily angered – takes time to see if it is a perceived injustice or true injustice AND what is a reaction that Glorifies God

    Keeps no record of wrongs – successfully resists bringing up the past. Finding peace through forgiveness- book http://www.focusonthefamily.com/media/daily-broadcast/finding-peace-through-forgiveness

    • The Carpenter shared how he kept a record and how he and M were damaged

    Always protects – stands up and sacrifices oneself to keep danger away from someone in the long term. Let’s one experience life lessons, protects their growth opportunities as well.

    • The pax talked about kids and Wild Thing brought truth and YHC added his truth – “in the long term” to the perspective on this element.

    Always trusts – believes and starts with a level of belief in their creditability, reliability, focus on others and connection as a person. Assumes innocence

    • Wild Thing brought it AGAIN as he talked about “Trusting” is to assume innocence.

    Always hopes – be willing to wait for transformation

    Always perseveres – doesn’t back down when facing headwinds, resistance and changing circumstances

    Love never fails – this we cannot be, we are human and two we don’t fully see the plan that God has and therefore we don’t truly know what failure looks like. But we press forward to the Glorification of Jesus Christ in our relationships that he has established for us.   Remember God is love. We are to be like Him.

    Abacus took out on a prayer after announcements.

    Announcements:

    • F3 tomorrow AM at “The Creek” – New Highland Baptist church – Opus will have his virgin Q!
    • Order your Focus Prayer Books (2 new features in 2017) by paying Abacus $20 and going to this link and filling out the form – – – http://www.paracleteanswers.com/material.html
    • 4/1/2017 – Iron Sharpens Iron – – – F3 style!
    • Gary’s eyesight is fading in one eye. Pray for our brother for healing and insight to God’s plan