Double Burpee Birthday Trains

20 PAX post for a humid 65° double burpee train BQ.

DISCLAIMER
PRAYER
COP

I had a leisurely and intentional five minute warmup planned today, with neck rolls, shoulder shrugs; hamstring, arm, and calf stretches; and a light mosey to get the blood flowing but instead — we started with the longest burpee train that I can remember (a full, 4+ minutes, with what felt like three miles of empty train cars) before we even got to the opening prayer. Happy birthday to me! So much for the warm-up.

THE THANG

After the burpee train ran over our warm up, Seconds led us through sets of three, forty-eight second intervals that focused on upper body, core, and legs, separated by 90 second stair laps after each group (modified to a farmer’s market lap thanks to the sleeping dudes on the stairs). We’d rinse and repeat this pattern until the app told us we were done. Reps were as follows:

• Merkins
• Little Baby Crunches
• Squats
• Stair Lap
• Block Curls
• Plank
• Side Straddle Hop
• Farmer’s Market Lap
• Block Burpees
• Boat Canoes
• Squat Jumps
• Farmer’s Market Lap
• Overhead Presses
• Big Boy Sit-Ups
• Jump Squats
• Farmer’s Market Lap
• Merkins
• Little Baby Crunches
• Squats
• Stair Lap
• Block Curls
• Plank
• Side Straddle Hop
• Farmer’s Market Lap

BURPEE TRAIN #2 arrived somewhere between the previous set of Squats and the following set of Block Burpees. It wasn’t as long as the first, but was still pretty unwelcome at this point. Even more so when we realized that it was followed by MORE burpees.

• Block Burpees
• Boat Canoes
• Squat Jumps
• Farmer’s Market Lap
• Overhead Presses
• Big Boy Sit-Ups
• Jump Squats
• Farmer’s Market Lap
• Merkins
• Little Baby Crunches
• Squats
• Run Your Fastest Lap
• Plank

Although my playlist got stuck for some reason, and we heard four or five songs on repeat, my initial playlist included some good stuff. I wanted to share it here, just in case it introduces you to some new, musical goodness.

• Due Tramonti by Ludovico Einaudi NOTE: The most beautiful song ever, IMHO.
• Universe & Nebula by Gru NOTE: Grrrr.
• Fire Away by Chris Stapleton
• Hit Me by Dirty Loops
• Tell Me Something Good by Rufus (featuring Chaka Khan)
• Animal Spirits by Vulfpeck NOTE: These guys are clever, witty, and bomb.
• Superstition by Stevie Wonder
• I Feel It Coming by The Weeknd (featuring Daft Punk)
• Sticks & Stones by Kings Kaleidoscope NOTE: Amazing new worship album!
• Don’t You Know by Jacob Collier (with Snarky Puppy) NOTE: Ridiculous musicianship.

MARY

None.

CIRCLE OF TRUST

Welcome FNG Matt Murphy, pastor, drummer, and hiker, dubbed “Sheila E” by the Iron Horse PAX, presumably for the quality of his drumming skills and the sexiness of his legs, revealed so clearly by the sheer, black, sequin-and-fringe-decorated workout shorts he wore.

PRAYER
MOLESKIN

The last two years have been hard ones for me, and there are lots of days I don’t feel like getting up, lots of days I don’t feel like taking the first step, lots of days when I don’t feel like putting my feet on the floor.

But on Tuesday, Thursday, and Saturday (and now Wednesday), more times than not, I put my feet on the floor, stretch compression shorts over my substantial nethers, and meet my brothers in the gloom to do some work.

When I tell people about F3, I say things like “I work harder than I would on my own,” and “It’s like having a personal trainer who has no idea what they’re doing,” and “getting up at 4:50 AM isn’t as bad as it sounds.”

But mostly, I just tell people how valuable and meaningful it is to be surrounded by such a loving, grace-filled, humble group of men who love and accept and appreciate me for who I am, right where I am, and who encourage me to continue the fight to get better.

“Just As I Am” very well may have been the hymn that we were singing as I wiggled my eight year old butt back and forth in the right-side seventh-row pew of South Side Baptist Church some 40 years ago, working up the courage to walk forward and say a prayer that declared my desire to follow Jesus (although I can’t say I really knew what that meant at the time).

As I wade into my 49th year, I can’t say that I see it all that much more clearly, but I can say this:

“I will proclaim the name of the Lord. Oh, praise the greatness of our God! He is the Rock, His works are perfect, and all His ways are just. A faithful God who does no wrong, upright and just is He.” – Deuteronomy‬ ‭32:3-4‬

“He saved us, not because of righteous things we had done, but because of His mercy. He saved us through the washing of rebirth and renewal by the Holy Spirit, whom He poured out on us generously through Jesus Christ our Savior, so that, having been justified by His grace, we might become heirs, having the hope of eternal life.”‭‭ – Titus‬ ‭3:5-7‬

“He has shown you, O man, what is good. And what does the Lord require of you? To act justly, to love mercy, and to walk humbly with your God.”‭‭ – Micah‬ ‭6:8‬

And as far as that last thing goes, I’ve not seen a group of men live that out like the men of F3 Northeast Tennessee.

You’ve been Jesus’ hands and feet and heart to me — humble and loving and encouraging and faithful and gracious and kind. Thanks for that.

ANNOUNCEMENTS

• The Meet The Mountains festival is August 24th and 25th, with activities in Founders Park (including an F3 booth that we need volunteers to man). Check thei web site for details, and let Kardashian know when you can volunteer.
• This month’s 3rd F 3rd Thursday is this Thursday, August 16th at Main Street Pizza, at 9:00 PM. We’re talking about sanctification, but don’t let that scare you. It’s basically a talk about the daily struggle to be who we want to be. I expect it to be an encouraging conversation. Plus, there’s beer and pizza so…
• Lots of CSAUP stuff coming up like Goliath at the Gorge, Haunted Half, Blue Ridge Marathon, and more. Check the CSAUP Slack channel for more info, or peek at the F3 calendar.