Date: 2024-08-14
AO: compound
Q: Gherkin
PAX: Poe, Hightower, Popeyes, Big Bird, Roddick, Peanuts
FNGs: None
COUNT: 9
WARMUP
SSH, arm circles, Fonzies, IWs, Hillbillies, Michael Phelps, WMH, Cherry Picker, night clubs of Morocco, down dog, worlds greatest stretch
THE THANG
Mosey to the bottom of some steps, climb them, run down other steps near by so we don’t collide and do 5 burpees. Repeat 5 times.
Mosey to the larger steps, climb six levels, run down others and do various exercises at the bottom. Repeat 4 times.
Total flights of steps = 29 (+ 2 more flights during Mary).
MARY
American Hammer, Flutter Kick, LBCs
ANNOUNCEMENTS
• Bible Study at my house on Wednesday night – #ironsharpensiron
• 9-11 Stair Climb – EC Rucks, Post Climb Breakfast with Dark Helmet – Nan’tan for F3 Nation, link below – Hightower has a few extra t-shirts, contact him if interested. – Doodles is having knee surgery soon, be sure to check in on him.
COT
– we‘ve all heard “Embrace the suck” – but why?
• Romans 5:3-4 “…we also glory in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope.
• So by taking glory in our suffering (embracing the suck) we find that counterintuitively, suffering leads to hope. Knowing that is one reason why we should try to take glory in our suffering.
• Another reason is for the people around us. When other people see us take glory when we are suffering, when they see the suffering create endurance, and then character, and then hope, it encourages them. Whether that is our kids or our spouses or our coworkers, embracing the suck benefits not only ourselves, but it is an encouragement to all of those who see how we handle adversity and how we come out stronger for it.
Tags: compound, Poe, Hightower, Popeyes, Big Bird, Roddick, Peanuts
F3 The Capital 