Date: 2024-09-04
AO: ignite
Q: bogey
PAX: Fitz-Hume, Goldfish, Hobbyhorse, Popeye, Gandalf, Pepco, meister, Kodak FNGs: None
COUNT: 9
WARMUP: 5 burpees with meister, SSH, MPs, MNCs, HBs, Cherry pickers, WMH, DDog, Kobra Kai
THE THANG: shoulder carry coupon shuffle to field. 4 rounds of 3 exercises at 12-reps IC each, run laps between each round.
Round 1
12 Merkins (start up) IC
12 Copperhead squats IC
12 blockees IC
Run 2 Laps
Round 2
12 Merkin Jacks (start up) IC
12 Imperial Squat Walkers IC
12 blockees IC
Run 2 Laps
Round 3
12 Knerkins/Chuck Norris (start up) IC
12 Forward Lunges IC
12 blockees IC
Run 1 Lap
Round 4:
12 T-Merkins (start up) IC
12 Reverse lunges IC
(Note: ran out of time)
Lt. Get-ups to mid-field (mashup of Lt. Dans and Prisoner Get-Ups) – Perform two leg lunges forward followed by a prisoner get up to mid field line
Bearcrawl back to start
Batwings – keep arms up til Recover
20 LBACs forward, 1x 10ct
20 LBACs reverse, 2x 10ct
20 Seal Claps, 3x 10ct
20 Overhead Claps, 4x 10ct
Recover
MARY: 50 overhead coupon hold flutter kicks IC
ANNOUNCEMENTS: 9/11 stairclimb, 9/10 2nd F at Clare and Dons
COT: YHC shared a few words on discipline and life, including Hebrews 12:11-12: “No discipline is enjoyable while it is happening-it is painful! But afterward there will be a quiet harvest of right living for those who are trained in this way. So take a new grip with your tired hands and stand firm on your shaky legs.”
Each man comes to F3 for a different reason. But we all have in common the need for discipline to wake up early to post in the F3 gloom on a regular basis. This isn’t always easy. Life gets in the way – a late night of work, lack of sleep, and “just tired,” to name a few – but a commitment to discipline is a commitment to accelerating as HIMs.
YHC shared another area of discipline in his life that began during COVID when he wasn’t sure the world he knew would still be standing, or the job he and his family depended on would still be there, or the safety of his family would be guaranteed. So, he dove into daily reading of the Bible and, more specifically, 5 Psalms and 1 Proverb per day (YHC understood that this was Billy Graham’s approach). YHC is not perfect, and has missed days, but discipline keeps his commitment to reading on a (nearly) daily basis. This practice has strengthened his commitment to living a better life for those around him.
Discipline in the moment is not fun. But it produces strength and endurance in the HIM who stays disciplined.
YHC thanked the HIMs of ignite for coming out to post in the F3 gloom.
Great work, men!
Tags: ignite, Fitz-Hume, Goldfish, Hobbyhorse, Popeye, Gandalf, Pepco, meister, Kodak
F3 The Capital 