Count by Tens, Then Run

Conditions:

Breezy, cool, and 63 degrees F. Not as big of a turnout because of something going in town that had to do with ‘dancin’ and stars… whatever the hell that was! YHC was honored to have the opportunity to lead this group.

Warm up:

  • SSH – 21x IC
  • Imperial Walkers – 21x IC
  • Merkins – 20x IC
  • Chopping Wood – 21x IC
  • Windmill – 21x IC
  • BB Sit-ups – 25 IC
  • Flutter Kicks – 21x IC
  • 6 Inches – “Hundo” Count
  • SSH – 10x IC
  • Merkins – 10x IC

The Thang::

Simple beat down! The PAX started in the west corner of Burry Park and Cargill. Each PAX performed the first exercise listed and then ran a lap around Burry Park. The next exercise was done – run a lap, etc. This was done until all 6 exercises were completed. Rinse and repeat until time called. The exercises were as follows:

  • 10 Burpees – run a lap
  • 20 Merkins – run a lap
  • 30 Monkey Humpers – run a lap
  • 40 Squats – run a lap
  • 50 LBC’s – run a lap
  • 60 Hammers – 1x count – run a lap

The Pax returned to the Mary and performed the following to close out “The Thang”:

  • High / Low Plank
  • Merkins – “Hundo” – PAX circled up and remained in the plank while each member performed a merkin until 100 were completed

Announcements:

  • The Fox 2/4/17 – Need participants, volunteers and donations.
  • Camden Convergence – clown car leaving from Burry Park @ 0545
  • Prayer Requests -  Bowtie, Last Rites, unspoken

Devo:

Walk in Your Destiny
Jan 25 2017, Written By Alicia Neal
David also said to Solomon his son, ‘Be strong and courageous, and do the work. Do not be afraid or discouraged, for the Lord God, my God, is with you. He will not fail you or forsake you until all the work for the service of the temple of the Lord is finished.’” 1 Chronicles 28:20

Through the gift of the Holy Spirit, God has given you power, courage, and authority to overcome every obstacle you may face in life. That means you are well equipped to do the good work that God has called you to do. Don’t discourage yourself by thinking you are not worthy of the calling of God. Be courageous. Step out and be who God has designed you to be. Use the gifts and talents you’ve been given. You can attain the goals God has impressed upon your heart. For God will not fail you or forsake you.

God has already lined up the right people for you to connect with. He’s already lined up the right opportunities for your success. You have everything you need to live a spiritually prosperous and victorious life. Not an average life, not a barely-get-by, mediocre life — you were created for abundant living. You have seeds of greatness on the inside. As you venture to serve out of the dreams and passions you have, God will show Himself faithful.

TAKE ACTION

Don’t settle where you are. Be courageous and begin to declare, “I will accomplish my dreams. I can and will overcome any obstacle. I’ve been equipped and empowered to live in victory in every area of my life.”

Respectfully,

Scout

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Bears, Crabs, and Burpee’s – Revolution Style

Conditions:

Damp, humid and 70 degrees F, (felt like 76 degrees F according to Yahoo Weather) perfect conditions to get a summer-like sweat going. We had another big turnout for today’s beat down. YHC was honored to have the opportunity to lead this group.

Warm up:

  • Imperial Walkers – 31x IC (Alabama)
  • SSH – 35x IC (Clemson)
  • Merkins – 20x IC
  • Slow Mosey around the Park - 1x

The Thang:

The PAX partnered up “A” and “B” to form a line directly in the middle of Burry Park. Each partner was positioned back to back so that partner “A” faced Cargill Way and partner “B” faced E. Laurens St. Each partner performed the below sets of exercises: Rinse and Repeat until time was called by YHC. After time was called the Pax came back to middle and switched partners for the next round.

Round One:

  • Each partner Bear Crawled from the center of the park to their respective sidewalks and back until they met, presumably in the middle from where they started (not everyone met in the middle). When each partner met, they did 10 Burpees each, 25 Hand-Slap Merkins, 50 squats each, rinse and repeat until time called.

Round Two:

  • Each partner Crab Walked from the center of the park to their respective sidewalks and Lunge-Walked back until they met. Each partner did 5 Burpees each, 20 Hand-Slap Merkins, 45 squats each, rinse and repeat until time called.

Round Three:

  • Each partner sprinted from the center of the park to their respective sidewalks and back until they met. Each partner did 5 Burpees each, 10 Hand-Slap Merkins, 25 squats each, rinse and repeat until time called.

The Pax returned to the Mary and performed the following to close out “The Thang”:

  • Merkins – 100x – PAX circled up and remained in the plank while each member performed a merkin until 100 were completed
  • Up – Downs – PAX choice (actually it was Waterbug’s idea and Groundblind administered it)
  • Six inches – Hundred count

Announcements:

  • The Fox 2/4/17 – Need participants, volunteers and donations.
  • Prayer requests 

Devo:

A joyful heart is good medicine, but a broken spirit drains one's strength.” Proverbs 17:22 (ISV)

Life challenges preoccupy and often drain us. God tells us that a joyful heart is as good as medicine! It takes courage to laugh amidst challenges. Here are five simple steps to help keep your heart light..

L - Leisure

Schedule leisure time for yourself. In the midst of life changes it’s important to look away from the pressures and find refreshing. Get creative. Go for a hike. Plan a meal with someone. Have friends over for a game. Build something. Give yourself permission. It may seem trivial, but it can become a lifeline during stressful times. It also helps rekindle relationships that may feel strained with the daily challenges. Plan mini breaks.

A - Affirm

Look around you and intentionally find good. Affirm the positive things you see and hear. Negativity is easy to slip into and it permeates your life like smoke permeates a forest. It clouds your thinking. When pressure mounts we tend to take it out on those we love the most. Affirm the relationships you treasure. Guard them in changing times. Look for the positive.

U - U-turns

Allow yourself the freedom of turning around. If the direction you are going needs changing, then change it. If you want a different job, take a course and begin in that direction. If an important relationship feels tense, plan some positive times together. If your body is discouraging you determine to find steps that lead to wellness. Don’t dwell on things you have no control over. Concentrate on the things you have power to change and focus energy there. Change what you can.

G - Give

Find ways to give. When life gets challenging our tendency is to hoard our resources. Give of your time to help someone: coach a kid’s team, have someone over. Give a listening ear and hear the feelings behind the words. Give encouragement and kindness. When you are feeling depleted, intentionally choose to give and you will be surprised at the refreshing it will bring to you. Be generous without using money.

H - Hope

Dare to hope in tomorrow. Fan the flames of hope in your heart. We all need hope in something beyond ourselves. God can provide that hope and help when we invite Him to walk with us on the road of life. He is the ultimate source of hope for tomorrow. Reach for hope.

Intentionally put laughter back into your life. Step out and lead others to higher ground as you focus on these simple but powerful steps to a more joy-filled you.

Respectfully,

Scout

 

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Last Minute Revolution Impromptu

Conditions:

Windy, cool, damp and dark, just like the early gloom - in other words, PERFECT! YHC was deep into the Holiday vacation mode and completely forgot that he had the Q.

The Thang:

Warm up:

  • Penningtons: 15x Forward, 15x Reverse - IC
  • SSH - 25x IC
  • Choppin Wood - 20x IC
  • Windwmills - 20x IC
  • BB Sit-ups - 25x IC
  • Flutter Kicks - 25x IC

Impromptu by 10's. The PAX completed each exercise on the list with a lap around Burry Park between each exercise. The following exercises were completed in order - Rinse and Repeat until time was called by YHC.

  • 10 - Burpees - take a lap
  • 20 Merkins - take a lap
  • 30 Monkey Humpers - take a lap
  • 40 Squats - take a lap
  • 50 LBC's - Take a lap

T-Claps to Barfly, Dumper, and Radar as they smoked it - YHC was too damn tired to keep track! I believe they lapped the PAX 3 times!

Announcements:

  • The Fox 2/4/17 - Need participants and and volunteers
  • Keep Bowtie (doctors appointment coming up) Woodchip's family in your prayers

 

Devo:

New Years Resolution or Everyday Living? As 2016 draws to a close, we pause to reflect on both the accomplishments of the year now ending and the challenges that remain to be tackled in 2017. The last twelve months have seen continued growth and improvements in the F3 community. YHC piggy-backed on Postal's previous devo of 'things to work on to be a better person". We all are given spiritual gifts whether we know it or not - I'm still trying to figure out mine. “Now there are varieties of gifts, but the same Spirit. And there are varieties of ministries, but the same Lord. And there are varieties of effects, but the same God who works all things in all persons” (1 Corinthians 12:4-6). With the new year fast approaching and resolutions abound, how do we turn our resolutions into everyday living? What are your gifts and how will you use them?

Respectfully,

Scout

 

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Revolution Birthday Bash

The conditions: A cool 43 degrees F, and wet! Today was YHC's 53rd birthday with "53" being the theme for the work out. Revolution is fastly becoming a 'young bucks' AO with lots of college students and of course old men like YHC that can't escape the grip of the rack monster for the 0530 gloom. And then there are the double downers like Radar, Woodchip, and Chainsaw whom regularly attend Revolution. Radar led us in the Pledge of Allegiance before we began the warm-up.

Warm-Up:

  • SSH - 53 x2 (lots of mumble chatter after the 25th rep)
  • Pennington's - 53 x2, Forward, Straight Up, and Reversed (mumble chatter again!)

 The Thang:   The PAX counted off by ones and twos. The ones moseyed to the coupon pile to retrieve cement cylinders. The twos planked on basketballs (borrowed from Waterbug) until the ones got back. The PAX was staggered in a circle with the cylinders and basketballs. YHC would call out an exercise  - one for the cylinder and one for the basketball. Each exercise lasted for 53 seconds. Each PAX would complete as many reps possible of that exercise. When completed the PAX would rotate clockwise leaving the coupon for the next man. Again YHC called out another series of exercises for each of the coupons. This lasted until a cycle of all the exercises were completed. The birthday circle of pain consisted of the following exercises:

  • Basketball (BB) - Plank
  • Cement Cylinder (CC) - Chest Press
  • BB - Left Leg Balance - torso parallel to ground
  • CC - Curls
  • BB - Right Leg Balance - torso parallel to ground
  • CC - Overhead Press
  • BB - V-Ups
  • CC - Hand Staggered Merkins
  • BB - Reverse Plank
  • CC - Big Boy Sit-Ups
  • BB - Hartsville Hammers
  • CC - Chest Rows
  • BB - Mountain Climbers
  • CC - Left Leg Captain Morgan Squats
  • BB - Burpee's
  • CC - Right Leg Captain Morgan Squats
  • BB - Ball Pass Through
  • CC - Squats

Back to the Mary

  • SSH - 53 x2 (lots of mumble chatter AGAIN!)
  • Flutter Kicks - 53 x2 (Radar wished me a Happy Birthday on the 53rd rep!)

 

COT: Announcements and Prayer Requests.

  • Announcements - Saturdays Convergence work out will also serve as a Q school to help sharpen and hone the skill set for Q'ing
  • The Christmas gift drive for area kids is on - all related info hast been posted on the various GroupMe chats.

 

  • Devo: Comes for Robert Frost's Poem - "The Road Not Taken"

 

Two roads diverged in a yellow wood,
And sorry I could not travel both
And be one traveler, long I stood
And looked down one as far as I could
To where it bent in the undergrowth;
Then took the other, as just as fair
And having perhaps the better claim,
Because it was grassy and wanted wear;
Though as for that the passing there
Had worn them really about the same,
And both that morning equally lay
In leaves no step had trodden black.
Oh, I kept the first for another day!
Yet knowing how way leads on to way,
I doubted if I should ever come back.
I shall be telling this with a sigh
Somewhere ages and ages hence:
Two roads diverged in a wood, and I —
I took the one less traveled by,
And that has made all the difference

 

Sometimes you find yourself at one of life's many "forks in the road" and you have to decide which road to take. Many times the easiest thing to do when faced with having to make a difficult decision is to take the easy and popular way, without much thought being applied. But that does not always translate into the best decision dependent upon the circumstances. Sometimes you have to go against conventional wisdom and make the tough decision, the unpopular decision - sometimes you have to take the road less traveled. When facing such decisions, ask God for wisdom and discernment because nothing is too tough, big or difficult for God.

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Tabata Thursday at Farsight

The conditions: Too Damn Early, and a perfect 43 degrees under a clear sky with a wet blanket of gloom dew. Today was YHC's first time as the Q at Farsight. YHC usually attends the evening AO Revolution but occasionally has a restless night and attends the Farsight AO a.m. gloom. It was an honor to Q this strong PAX!

Warm-Up:

  • Burpee's - 5 OYO
  • Mosey - 1 Lap Around Parking Lot
  • SSH - 36 x2 - (just to keep the PAX guessing)
  • Jack Webb - 1-4 Ratio: Merkins and BB Sit-ups - 7 count
  • High Knees - 'till YHC got tired
  • Merkins - 25

 The Thang:   the PAX stayed in the Mary for the Tabata beatdown: Tabata Duration - 20 second work cycle / 10 second rest. Six cycles of each exercise with a 30 second recovery after each of the exercises. Each PAX did as many repetitions as he could do in 20 seconds, rested for 10 seconds, rinsed and repeated for 6 rounds of the same exercise. Recovered for 30 seconds and then moved on to the next exercise.

Round One: (Done with a cinder block or weighted ruck)

  • Curls
  • Chest Press
  • Chest Row/Pull
  • Overhead Press

Round Two:

  • LBC's
  • Hartsville Hammers
  • Sprint Around Parking Lot
  • Flutter Kicks

COT: Announcements and Prayer Requests.

Devo: "Stay Calm": Exodus 14:14 (NLT) "The Lord Himself will fight for you. Just stay calm."

When you find yourself full of despair and hopelessness, look to God. When everyone around you says it can't be done, it's not worth your energy, or you have too much to lose; Do not allow your obstacle to appear larger than what God can handle. Remember God is greater than the obstacle at hand. Have faith in Him and He will fight the battle for you.

 

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