Urkel Guest Q:
THE SCENE: 18 STUPID degrees and with the wind chill, felt like 12! Stupid Winter.
New year, new HIM. What a way to start the week then by Rucking a few miles with a
whole lotta Burpees (Thanks St. Louis!) and other pain mixed in? Great mix of
Naperville and Wheaton PAX. Lots of 2nd F happened as well!
F3 WELCOME AND DISCLAIMER:
-Welcome to F3
-I am not a professional
-You are participating at your own risk
-You are responsible for your own well-being
-You are here voluntarily, and you are not paying to be here
-Know your limits and do the best you can, all exercises can be modified and are
only suggestions.
WARM-O-RAMA: (warm up)
- -Good Mornings (ICx10)
- -Deep Lunge stretch both legs (Countdown from 10)
- -Hammy stretch both legs (Countdown from 10)
- -SSH (ICx25)
- THE THANG 1: Indian Ruck with Burpees for the First Mile
HIM got in a straight line and Indian Ricked the first mile (stole this from @Pi, thanks for
the idea). During this we stopped twice to get 20 Burpees in (Thanks St. Louis!)
- THE THANG 2: Man, That’s a Long 100yds!
PAX lined up and did a series of hard moseys and exercises for the length of about
100yds.
-Walking Lunges, Hard mosey back to start
-Broad Jumps, Hard mosey back to start
-Traveling Peter Parkers, Hard mosey back to start - Squat Lunge Walk, Hard mosey back to start
PAX finished off with 20 more Burpees. (Thanks St. Louis) - (6MoM)
Weighted BigBoi’s (IC 15x)
Heel Touches (IC 20x)
Plank Static Hold until done
COUNT-OFF & NAME-O-RAMA:
25 Rucking Champions! (Setting records for Wheaton)- Pi (RESPECT), Webelos, Flush,
Mayhem, Wine in a Box, Elway (RESPECT), Banks, Shiplap, Beaker, Da Vinci, Jolly, Crack,
Sparrow, Picasso (DR), Cookies, Panhandle, Captain Crunch, Hotbox, Wet Burrito, Big Mac,
TBTF, Archive, Katniss, Noodles, Urkel (QIC)
CIRCLE OF TRUST:
● Today, we prayed for this new strand of Covid to die out, for everyone going back to
work or school, and for everyone fighting the pandemic.
MOLESKIN:
I recently heard a good sermon that made me think. I’m not normally a heavenly man, but I did want to have you ponder on this. Our bodies are vessels, containers, literally of organs and bones, but on a deeper level, we are vessels of hope and light. Times have been dark for too long now and we carry with us, wherever we go, this precious treasure of the good that we have inside of us all. God has chosen us, just earthen vessels of human frailty, to be filled with Himself—the very essence of who He is, so that we are His vessels of light, hope and love to the world around us.
We can take this everywhere into our everyday lives: our workplaces, schools, sporting events, social media. We should bring Hope, love, and light into the places of hurt, anger, bitterness, hate, and selfishness—shining the light into those dark places of depression, fear, torment and anxiety.
We are just ordinary people, just ‘jars of clay’, whom God has deposited a priceless, precious
treasure to take to the world around us.
From (John 15:5). “He has chosen us to be His vessel so that His power and greatness will be
seen through us—clearly revealing that it is from God, not from ourselves. Apart from Christ, we
can do nothing, but united with Him, we can do extraordinary things.”
We are strong, We grow, We build, We succeed! Here’s to the men of F3 Naperville & F3 Wheaton!
Did I do that?!
Yes, yes I did!
-Urkel
F3 Wheaton 