Fort Pain – 9.15.21

8 HIM posted for a “fair time” at Commodore’s County Fair at Ft. Pain.  @Night Light @Operation @Three’s Company @J Fresh @Pancreas (Nant’an)  @Corncob @Soul Glo  and @Commodore (Q).
Intro – Not a professional, exercise at your own risk, modify as needed to avoid injury not work.
First F- Fitness
Warm o Rama
Bac bacs (q misspoke here) in cadence
Bacs (arm circles) in cadence
Good mornings- Five on your own
Willie Mays Hayes – left, right, middle.
Chumbaburpees- SSHs in cadence to Tubthumping by Chumbawumba, each time the phrase: “I get knocked down but I get up again,” do a burpee. Lots of silence during this time, though some mumble chattter the last 30 seconds of the song.

THANG – County fair
Goal line – Ten American Hammers
Bear crawl (BC) to the 10
10 Diamond merkins
BC to the 20
20 LBCs
BC to the 30
30 burpees
BC to the 40
40 squats
BC to the 50
50 -Down, back, go, down is 25 push ups, back is 25 big boy situps, go is sprint to the opposite 40
40- 20 bacs, 20 bac bacs
Sprint to the 30
30- Alabama cousin lovers/prom dates (Roll Tide!) With coupon
Carry coupon to the 20
20 squats with coupon.
Carry coupon to the 10
10 curls with coupon
Carry coupon to the endzone
Endzone- 25 mountain climbers for Rocky Top, 26 overheads with coupon to honor General Robert Neyland and the ’51 national champions.
Reset coupon at the 30, sprint back.
Down back go, down for ten merkins, back for 10 Big boy situps, go for 20 high knees.
Repeat the workout.
Q hit a surprise at 6:10 for ice cream time, 100 yard sprints until 6:13,
Plank to the Commodores Night Shift until first refrain.


Jeremiah 29:11 says: “I know well the plans I have for you, plans for welfare, not for woe, so as to give you a future of hope.  As Christians, husbands, fathers, sons, and brothers we often have a plan in our mind of how we want things to go, and we have a process that we believe will get us there.  Every decision we make has to be about more than us as individuals, everything we do in the process impacts everyone around us as Christians, husbands, fathers, sons, and brothers.  Every step, every word, every action.  Whenever we start something, we have to finish it.  Quitting becomes a habit.  The process is more important than the product.  Inky Johnson, motivational speaker and former Tennessee Volunteer lost the use of his arm on September 9th, 2006, a mere months from being a first round draft pick in the NFL draft.  Years of work, sacrifice, dedication, his mom turning the lights on in her car so he could stay up late and continue working out to get better.  And in an instant, that was gone.   Inky’s story teaches us to work hard for something, put forth all the effort, taking pride in what you do and believing in process over product.  As high impact men, we have to continue the process, it’s the process that helps us become the best version of ourselves.  It sounds easy, right?  What happens when it doesn’t go right?  What happens when the adversity hits?  “Baseball is hard, if it was easy everyone would do it,” is what Crash Davis said.  That’s life in a nut shell, gentlemen.  What are you going to do when adversity hits?  That’s the key to process over product, and trust in the Lord.  Proverbs three says: “Trust in the LORD with all your heart, and do not rely on your own insight.  IN all your ways acknowledge him, and he will make straight your paths.”  We overcome adversity with God, don’t ask him to clear the path for you so you can trust the process, invite him in to join you on the process, and guide you so that you clear the path.

Let’s take a knee:  The third F of F3 stands for Fitness, Fellowship, and Faith, and today I’ll be praying as a Christian.

Everlasting father, thank you that you are strong and true, abounding in love for us.  As we face adversity in our lives, please show your power and join me on the process to achieve being the best version of myself possible.  For all the days of our lives, we ask that you give us the strength we need to walk the path you have chosen for us.  We pray that our lives be a testimony to your grace and love.  Give us the strength to endure, the power to overcome and the peace to be content in every circumstance.  We pray that you grant Blackout and his family peace and comfort in the days ahead as his mother transitions to palliative care, @Yaris  and his family as they navigate the days ahead, @Cosmo  for safe travels, @Underoos  and his M as  well as all the PAX in F3 Nation.  Keep us all safe in these troubled times in Jesus name we pray, Amen

It was an honor, thank you for allowing me to lead,

SYITG Commodore out.

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