So there I was, waiting for my flight to take off so I could visit the Beech. That’s it, nothing exciting but hopefully it got your attention…here is what went down at the Beech.
Weather: 54°
The Thang:
Intro, disclaimer, use my man voice to ensure no FNG’s, Prayer
Mosey down to the other parking lot on the side of the Beech House for COP
SSH x 10 IC
Merkins x 10 OMC
LBAC x 10 IC f/r
Merkins x 10 OMC
OH Claps x 10 IC
Merkins x 10 OMC
LBAC x 10 IC r/f
TTT x 10 IC
Imperial Walkers x 10 IC
Merkins x 10 OMC
Promised no more merkins as we moved to light #0 and explained what EMOM means (every minute on the minute). Every minute on the minute, the group will run down to light #3 and complete the called exercises. Whatever time is left in that minute is your recovery time.
Each round includes four sets of the EMOM
- Round 1 – Squats x 10
- Round 2 – Squats x 10, Calf Raises x 10
- Round 3 – Squats x 10, Calf Raises x 10, Lunges x 10 (5/leg)
- Round 4 – Squats x 10, Calf Raises x 10
- Round 5 – Squats x 10
- Round 6 – Twerk Squats until 10 second left in the minute for recovery
- Round 7 – Twerk Squats x 10, Calf Raises x 10
- Nice easy mosey down to light #3, sprint back
Mosey back to the flag for some Mary
BBSU x 10 IC
Flash Abs x 10 IC
COT
Moleskin
The pax at the Beech House love twerk squats. They were all excited about showing them off to their wives. So heads up to future Q’s, call that out they’ll be excited about doing them. The same goes for flash abs, they really enjoyed these.
Announcements
11/8 – Converge at Stride for Cheech birthday run
11/16 – Cheech 10K
12/14 – F3 Lexington Christmas Party
F3 Lexington shirts are live on the F3 MUDGEAR site
Prayer Requests
Unspoken
Continued prayers for my cousin Adam battling cancer
Prayers for Field Goal and his hernia
BOM/Devo
James 5:13-16 New International Version (NIV)
The Prayer of Faith
13 Is anyone among you in trouble? Let them pray. Is anyone happy? Let them sing songs of praise. 14 Is anyone among you sick? Let them call the elders of the church to pray over them and anoint them with oil in the name of the Lord. 15 And the prayer offered in faith will make the sick person well; the Lord will raise them up. If they have sinned, they will be forgiven. 16 Therefore confess your sins to each other and pray for each other so that you may be healed. The prayer of a righteous person is powerful and effective.
Authority and Accountability
When we’re in trouble, when we’re happy, when we’re sick…a lot of times we need prayer and we need accountability to either get through these things or to keep us on track and happy.
When you ask someone to keep you accountable, you’re entrusting them with authority to do so. When I think of authority, my mind goes to Police Officers. What does it say on their cars? “To Serve and Protect” So when you’re someone’s accountability partner, you’re serving them and protecting them from whatever it is that they’ve asked you to help keep them accountable from or to.
It’s easy to ask when someone asks to keep you accountable for posting in the gloom. It becomes more difficult though when someone is asking to keep you accountable against vices such as drinking and pornography. It can also be difficult when someone asks to keep you accountable for actions, good or bad.
Regardless of how hard or how easy it is, it’s something that we all need whether it’s posting in the gloom or something more serious.