Resistance builds Resilience with Triple Shift
resilience(n.)
1620s, “act of rebounding or springing back,” often of immaterial things, from Latin resiliens, present participle of resilire “to rebound, recoil,” from re- “back” (see re-) + salire “to jump, leap” (see salient (adj.)).
Finally starting to feel better so I grabbed the Q at the Renaissance. The forecast was 39 degrees with a 12 mph North wind. PERFECT!!!
WARMARAMA
Started with a 90 second timer for 10 rounds and every time the timer beeped, we would perform 5 burpees in cadence. Meanwhile, during the remaining time of each round, The following exercises were performed. Low Slow Squats, Imperial Walkers, Hill Billies, Plank, Tie Fighters, Arm Circles, and 2 rounds of Al Gore.
THE THANG
Break out the kettlebells with an attempt to do a Cooper. Start on the landing area in front of NOMA and perform 10 goblet squats, 10 body rows, 10 heels to heaven holding the KB behind your head as you are laying down and 10 no cheat merkins (a hand release merkin followed with a superman extension as you are laying on the ground then a push up with a shoulder tap). Once those exercises are completed, run to the left side of the museum and then take the stairs up (skipping one step), come down the ramp and follow the sidewalk to the edge of the building. From there, box jump up 5 large steps then back to the landing area. The next round is 9 reps of each exercise followed by the run and box jumps. Continue until the time runs out or when you complete all 10 rounds. I was able to get 4 rounds.
Head to the back of NOMA for 3 Sunday mornings then back to the flag for some needed stretching.
COUNTOFF, NAMERAMA AND COT
Announced the Run Cajun Run event and gave a praise report for Bullseye’s cancer remission, and SOGO’s last cancer treatment this coming week. I led us out in prayer as our hearts were filled with gratitude for another opportunity to lead our families, friends, and community into wholeness.
Naked Man Moleskin (NMM)
As I entered 2026, my thoughts were on former things in 2025. Managing an Achilles injury in my left leg (6 months), rehabbing a meniscus surgery in my right leg (2 ½ months), and managing an overwhelming amount of family drama and dysfunction (23 months) just to name the big rocks. It’s easy to get down, be anxious and lose hope but thankfully I have my F3 brothers to lean on in my times of difficulty. In a book that I’m reading called Soul Leadership by Dr. Steve Robinson, the section called ‘The Resilience Equation’ reminded me of what we have in F3. To truly have resilience, you must have Good Relationships, Good Physical Health and Good Spiritual, Mental and Emotional practices BEFORE a crisis hits. Doing hard things together, being consistent in maintaining my physical health, having deep discussions (Man’s search for Meaning book club on Tuesdays) and pressing into God have been my keys to not just surviving but thriving and growing.
