Rinse and Repeat – Rainy Day


QIC: Geek Squad (Drew Rimback)
Date: 08/02/2018
PAX: Ducktales, Fissure,Kodak, Leftovers, MilkMan, Mr. Clean, PostMan, Radiohead, The Count, FNG-CosPlay (Scott Dixon), FNG-Saddlebags (Brandon Hudson)
AO: The Huey

Conditions: 70 degrees with steady drizzle

The Disclaimer:  This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible to your car. 

Da Warm Up (Starting in the Rotunda)

SSH x 20
Butt kickers x 15
Wide High knees x 15  
Windmills x 15
Imperial Walkers x 15
Mosey to the Track

The Thang

“Merkin Mile” do each set together.
1 lap, then 25 merkins, 50 LBCs, then 75 squats for first 2 laps (.5 mi).
1 lap, then 25 merkins, 50 LBCs, then 25 squats in cadence 2nd 2 laps (.5 mi)
Mosey to the Pavillion
Use the picnic tables for next set of exercises. All SC OYO. start next set together.
Dips x 15
Incline x 10
Decline x 10
Step ups x 10 (each leg)
Mosey to the Flag
Marys (all IC)
Heel touches x15
Freddy Mercury x15
Flutter Kicks x15
LBCs x15
Hello Dolly x 15




“King Agrippa, do you believe the prophets? I know that you believe.” And Agrippa said to Paul, “In a short time would you persuade me to be a Christian?” And Paul said, “Whether short or long, I would to God that not only you but also all who hear me this day might become such as I am—except for these chains.”” Acts 26:27-29 ESV http://bible.com/59/act.26.27-29.esv Acts 26: 28
Paul preaching Christ before King Agrippa and his response to Paul was, you almost convinced me to believe in Christ! What a sobering thought!
Last week, while I was at children’s camp with my oldest son, Anthony, I was challenged with deciding to either be “all in” or “almost” in regard to being rescued from my sin and self and being challenged to rise above!  I can “almost” do a lot of things, but there are only a few things I can be “all in” about! Faith and Fitness are areas I desire to be “all in” about.
Even if you aren’t at a point in your life where you are “all in” for Christ, I challenge you to be “all in” for F3 and give it all you have in every workout. In order to do so, you have to do the faith part. That begins with opening up a little and being willing to start a faith journey.
Over the past two months, I was challenged to commit to a minimum of 3 days a week to F3 and was told I would see noticeable results. Now, being 8-9 weeks in, it hasn’t been easy and there were several mornings, especially in the last couple of weeks, that I was tired and wanted to choose to “fart sack” rather than show up. However, I pushed through, did workouts on my own when out of town and remained “all in.”   The results are starting to be noticed and this is the start of a journey, I want to see continue.
Thank you to all of you who are “all in” and challenge me regularly. I need the accountability and encouragement! No matter where you are in your faith journey, there are plenty of us around this circle of trust, who will cheer you on. I know several here today, that will gladly make themselves available to talk. So,  if and when you are ready to start a new chapter of your faith journey, we will be prepared to share about ours and work through any questions you may have.
I leave you with this… I challenge you to be “all in” for all 3 components of F3, including the faith piece. It’s not F2 or F1, it’s F3 for a reason, for a purpose! I challenge each of you with not settling for “almost”, in life, at work, and in your faith, but rather, choose this day to be “all in” in all you do and see what kind of results you get!
That’s all I got!