07/17/2020 - Virtuosity - The Forrest Gump
AO: Virtuosity
When: 07/17/2020
PAX:
Number of Pax: 12
Pax Names: Backstage, Bean Counter, Brick, Drago, Magellan, Ozark, Rand McNally, Singlet, Small Cakes, Vitamix,
DR Names:
Number of FNGS: 2
FNG Names: The Package, Nanny
QIC: Backstage
Introduction
Welcome FNG. The 5 principles of F3: Free of charge. Open to all men. Held outdoors (or in garages), rain or shine, heat or cold. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. End with a Circle of Trust.
Disclaimer: I am not a professional. You are here at your own free will. I am not aware of any injuries you may have. We are here at different fitness levels, Modify if needed, but push yourself to get stronger
Warm-O-Rama
- Side Lunges
- Tappy Taps
- Frankensteins
The Thang
Thang 1 – The Forrest Gump
Partner up. One does an exercise while the other runs. Switch after each Run. Then move one to the next exercise.
Partner A, perform AMRAP of:
- 20 Sit-Ups
- 20 Merkins
- 20 Curls
…while Partner B performs:
- 400 meter Run
Thang 2 – The Lieutenant Dan
Every time you hear the whistle cusack carry your coupon 20 yards and back.
- (7) Hammer Coupon Curls
- (7) Gravediggers
- (7) Side to Side Coupon Merkins
- (7) Drag Curl w/ Coupon
- (7) Overhead Press
Circle of Trust
Count o Rama
Announcements
FNG
Name o Rama
Naked Man Moleskin
Paul in Romans 12:1-2 says, “I plead with you to give your bodies to God because of all he
has done for you. Let them be a living and holy sacrifice – the kind he will find
acceptable.” (NLT)
I understand that some of the healthy equation is in Gods hand alone. First, He alone knows the
day I’ll die. But I’ve decided with the part in my hands, I’m going to do everything I can to live
productively, for at least 100 years. If I don’t make it to 100 it won’t be that I didn’t do my part.
If you hear I died before then don’t think I’m disappointed. I understand that this is not my home. But I want to be like Caleb, who at 85 years old, the Bible says was “just as strong” as
when he was called to his mission as a young man (Joshua 14).
I have worked so hard on my physical health because I know that if I did nothing my body would naturally get worse with each year I get older. It was through prayer and long-term commitment
that I was able to stop drinking soda, eat smarter and push myself physically. Physical health
became a priority to me because I realized that next to my relationship with God there is nothing
more important. More important than my family and my ministry.
Now before you start throwing stones, let me explain myself. I can say that because if I am not healthy then I wont be around long enough to do anything else. I’ll be either sick or wasting time and resources on something that could have been prevented! I’ve realized and internalized the fact that I’m no good to God or my family if I’m sick or dead. Some of us know, first hand, that if you loose your health you loose everything. Therefore, I concluded, the most loving thing I could do for my wife, my kids, my friends and my God is get healthy!