Light My Fire
BeatDown Date: 01/20/2022
Number of Pax: 7
Casket, Atlas, Startup, Silver Bullet, Nomad, Picket Fence, Wonka
Number of FNGS: 0
FNG Names: N/A
Alright, Boys! All the elements are against us. Of ALL the mornings that the Fartsack would win, it would be tomorrow. How will YOU respond? I heard one of the leaders of F3 say, “In F3, we do the hard things so that when life throws hard things at us later, we are ready.” We are in Training! Come out tomorrow morning, as we pray for God to light a FIRE in our souls. YHC is the Q!!!!!! We will exercise our heart, soul, mind and strength! SYITG!
Warm-Up- 5 Min
We Moseyed to the 21C Parking Garage to break the wind.
20- Arm Circles
20 Abe Vigodas
20- Weed Pickers
PAX in a circle, chopping feet or high knees. Each PAX calls out “Fire” all PAX hits the ground rolls right, merkin, roll back left, another merkin, then back up chopping. Go around the circle with the “stop, drop and roll” until all PAX have called “Fire”.
Yes, it’s cold outside. And it’s dark. It’s much like the world we live in today, which keeps getting colder and darker. This is one of the reasons God has raised up F3 and men like you, to be a Light and a Warmth to people in this world.
Paul told Timothy, his young trainee:
“I am reminded of your sincere faith, a faith that dwelt first in your grandmother Lois and your mother Eunice and now, I am sure, dwells in you as well. For this reason I remind you to fan into flame the gift of God, which is in you through the laying on of my hands.” 2 Timothy 1:5-6
Jesus said, “You are the light of the world. A city set on a hill cannot be hidden. Nor do people light a lamp and put it under a basket, but on a stand, and it gives light to all in the house. In the same way, let your light shine before others, so that they may see your good works and give glory to your Father who is in heaven.” Matthew 5:14-16
When they asked Jesus what is the greatest Commandment, He said:
“You shall love the Lord your God with all your heart and with all your soul and with all your mind. This is the great and first commandment. And a second is like it: You shall love your neighbor as yourself. Matthew 22:37-39
When we offer our hearts, our souls, our minds to God as a living sacrifice, we worship Him and it equips us to love and help others.
So, we dedicate this Beatdown to our Lord and to those who will benefit from our sacrifice!
We did these exercises, all ending in the #7 because #7 is a Holy # and then, Bear Crawled halfway down the parking garage, on the way back doing an Everest (Lunge one step, Squat, then Lunge with next leg, Squat, Repeat)
A low burpee. Starting position is bottom of a squat. Then reach hands out to ground, legs fire back into a plank, chest to the ground, pushup, draw legs back into a squat, final position is the bottom of a squat. No standing up for the duration of the reps.
17- Big Boy Sit-ups
27- Inchworm Merkins
37- Iron Squat
Squat thruster but with arm movement like iron cross lifting brick or paver from side up to straight across shoulders. In 4 count cadence or oyo. 1: down squat with arms down. 2: arms raised to parallel. 3: arms down. 4: stand from squat.
47- Russian Dips
Like a regular dip, extending one leg at a time on each down dip – Cossack-style. 1 rep: down with left leg extended, back up, down with right leg extended, back up.
57- Reverse Crunch (Like LBC, but bring knees to chest)
77- Air Presses
5- 10 minutes of Mary- rotating (go back to warm-up area)
In the plank tonight
Hold the plank position for the entirety of “In the Air Tonight” by Phil Collins. 5:37
Circle of Trust
I asked for a testimony of how our hard work, training, sacrifice became a worship to God and a help to others. Nomad shared about how the last 2 years had been so tough, but the F3 structure and community and brotherhood had helped him get through.
We talked about GrowRuck fast approaching and about supporting the PAX in Tulsa who are trying to start a Region.
Also prayers needed for healing for so many with COVID
Naked Man Moleskin
I was proud to see 7 men come out on an 11 degree morning with enthusiasm and courage and I do believe they understood the spiritual and physical message. These are Warriors, the kind of men I want to go into battle with.