The Armory – 1.22.22

FAST and Furious 21
Conditions: clear, crisp, balmy 14 degrees, perfect conditions
PAX: @Earhart @Thin Mint @Rudolph @Pancreas @Hot Mic (Tribute)  @Cosmo @Cross-Stitch @Night Light @Three’s Company @Peewee (TRAPP) @Fertile Myrtle  @Jalisco @Ginsu @Soul Glo @UnderoosQiC: @O’Douls
Intro and Disclaimer:
F3 stands for Fitness, Fellowship, and Faith.
The Mission of F3 is to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership.
I am not a professional. Exercise at your own risk and modify if necessary to avoid injury but not to avoid work.5 Core Principles of F3 workouts:
-Free of charge
-Open to all men
-Held outdoors. Rain or shine, heat or cold
-Peer led in a rotating fashion
-Always end in a Circle of Trust
The F3 Credo is: “Leave no man behind, but leave no man where you found him.”
Michael Phelps
Runner Stretch
21 calf raises
21 Burpees
21 2-ct Iron Mikes
21 2-ct Mountain Climbers
21 Jump Squats
The Thang:
21 Rung Ladder of Fury
Side 1:
Baseline: 21 Squats
Mosey to farthest line: 21 Flutter Kicks
Return to baseline: 21 Squats
Rinse and Repeat descending lines
Fast finishers: High knees to the 6
Side 2:
Baseline: 21 Merkins
Mosey to closest line: 21 2-ct Hillbilly Walkers
Return to baseline: 21 Merkins
Rinse & Repeat ascending lines
Fast finishers: Politicians to the 6, then 2 full up and back politicians for full PAX
Rest + Work = Mary
21 WW1
21 APD
21 LBC
21 sec each Plank: High -> Low -> Superman -> Low -> High
21 American Hammer
21 Air Press IC
Check #_announcements
#2ndf glacier park info meeting this past Weds, check Slack for details and interest, spots are limited
9am today #black-ops ruck at Percy Warner, in case you haven’t had enough
Continue to support F3 Muletown with posts during the 30 day lead up
Prayer Requests:
@Soul Glo continued prayers for family
@Fertile Myrtle Mertile patience with family in town
Ongoing prayer for sick, struggling and challenged PAX and their families
Daily prayers for the PAX and family of F3 Franklin
Praise for @Pancreas and M job evolutions
Matthew 6
16 “When you fast, do not look somber as the hypocrites do, for they disfigure their faces to show others they are fasting. Truly I tell you, they have received their reward in full.
17 But when you fast, put oil on your head and wash your face,
18 so that it will not be obvious to others that you are fasting, but only to your Father, who is unseen; and your Father, who sees what is done in secret, will reward you.
Fasting, defined Biblically as an abstention from food for a designated period of time in order to engage in deep spiritual reflection, is an oft-ignored and misunderstood spiritual practice. In the Sermon on the Mount, Jesus gives 3 successive ‘When” statements about Giving, Fasting and Praying. Not if, but when. Clearly He considers it a crucial Aspect of following Him.
Tithing and giving are regular Sunday routines in most churches. Prayer is typically the same. And in many other areas of life. But what of fasting? It seems we hear more about it now as a dietary mechanism than as a spiritual practice. It seems, in general, that the American church doesn’t give fasting much bandwidth in either discussion or action as giving or prayer.
So, it sometimes falls to individuals to respond to the commands of Jesus in our own way. I recently undertook a 9 day liquid fast followed by 12 days of a single small evening meal with no other food as a part of a larger 21 day time of fasting and prayer that my church undertakes at the beginning of each year. Today marks the end of the 21 Days. In 5 years, I had never stepped up to the Lord’s ask. This year, as I am working to renegotiate my relationship with the Jesters in my life, which include over indulgence in food, I took the step.
During the 21 days, I battled hunger in a way I had never experienced before. But I also experienced exactly what Christ inspired in me as well, a closeness and intimacy I had honestly never found before. I had never trusted in this way. And I found something new and true.
Todays beat down was designed to emulate some of the elements of my Fast.
  • A known long journey.
  • A relatively simple process.
  • A deliberate buy in.
  • Difficult moments of rationalization along the way.
  • Monotony.
  • Feels long at first….gets easier mid way….then tough to finish strong.
  • A lot of doing what I don’t like to do.
  • A desire to quit.
  • Anger at the Q.
  • The temptation to backslide.
  • A desire to rest without continued work.
  • Harsh realization that 21 days is the minimum of what it takes to start a new habit and have a reasonable shot and maintaining it
  • Inspiration in a real accomplishment that can be used to build into others.
I recommend to any of the PAX to prayerfully consider incorporating this practice into their lives. I have plans to continue with it going forward to enjoy the health benefits of the dietary changes, but far more importantly the spiritual benefits of a deeper trust in the Lord.
God bless all of you. It’s a true pleasure to do work beside you.
@O’Douls out

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