Author name: DJ Hughes

Music To My Ears

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Thursday, January 16, 2020 @ The Grit Mill

Q: Chairman PAX: Chappie, Chewtoy, Gump, Loose Wheel, Poppa Bear, Ruxpin, Waterfall, FNG Visitante

Warmup: 15 Cherry Pickers, 15 Moroccan Night Clubs, 15 Windmills, & To the song, Tubthumper by Chumbawumba, start with SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a burpee. While not doing burpees, you are continuously doing SSH. In the end, you will do about 27 burpees. Lap around library

The Thang: Toy Soldier Set 35 LBCs 25 E2Ks 15 Big Boys. Another lap around the library.

Bring Sally Up Merkin Challenge, Hold plank on bring Sally up and hold bottom position of merkin on bring Sally down.

Burpee mile: 48 burpees, 1 mile run. Done as 12 burpees, run 1/4 mile x 4. Last 12 burpees replaced with Burpos: low burpee. Starting position is bottom of a squat. Then reach hands out to ground, legs fire back into a plank, chest to the ground, pushup, draw legs back into a squat, final position is the bottom of a squat. No standing up for the duration of the reps.

F3 Message about being part of F3 and how great it is to see F3 First State growing with record #s posting. How forcing yourself to post is hardest and most important part. Once you post being around other HIM motivates us and we lift each other up during the workouts and in our family lives, jobs, etc.

Number-O-Rama, Name-O-Rama, naming FNG, and COT.

Watch “F3 First State Grit Mill” on YouTube
https://youtu.be/seXjpjI-bwY

Bring Sally Up the Bridge

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Location: Primis, Lewes, DE

PAX: Chairman(Q), Chappie, Chattahoochee, Fireplex, Gump, Leatherman, Quatro, Semi, Vanilla, Wild Wing & Special Guest: Ryan Mavity (Cape Gazette)

Warmups: All In Cadence 18 SSH 20 Moroccan Night Clubs 18 Windmills 18 shell pickers

The Thang: Bring Sally Up Merkin Challenge (lots of complaining and grunting!).

Mosey to drawbridge. Toy Soldier Set: 35 LBCs 20 E2Ks 15 Big Boys.

Bear Bridge: Crawl bear up bridge incline, Ltnt Dan across deck, Bear Crawl down bridge. 10 count. Nur up bridge incline, Ltnt Dan across deck, crab walk down bridge. 10 count.

Mosey back to Primis. F3 Message:https://f3nation.com/2019/04/06/mammon-q1-9/

The Thang 2: Abbreviated version of William Wallace. Pax in 4 Corners of BBall Court: 3 in 2 corners & 2 in 2 corners (Thanks Chattahoochee!). Half Pax run to middle and do 10 Burpees while other half plank. Pax in middle run back when done and switch. All Pax to middle for 25 American Hammers IC.

Number-O-Rama and Name-O-Rama. https://youtu.be/VssjeqmRUjs

COT prayers for Chappie nephew Aaron overseas, Danielle Briggs and family as she battles cancer, Vanilla & Summit brother-in-law Jay (pancreatitis), Chairman’s Dads upcoming tests.

Chumbaburpees!

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Thursday August 1, 2019.

F3 Workout at CHOP n Mlton, DE

Warmup: All IC 25 SSH 18 Cherry Pickers 18 Windmills 18 Moroccan Night Clubs 18 Mountan Climbers

The Thang 1: Mosey Union to Tobin to Mulberry to Willow to CHOP via back driveway

Chicken Peckers With feet high on wall touch opposite shoulder (BTW shoulder taps)

Tunnel of Love: Broken into 2 groups. While Pax plank side by side, one by one someone crawls under the tunnel of planking pax. 2 rounds followed by 1 round with all Pax forming Tunnel.

Chilly broad jumps with pax holding elbow plank 5 feet apart whle someone broad jumps over each pax

Chumbaburpee SSH while Chumbawumba’s Tubthumper plays and do burpees on I get knocked down. About 27 burpees

Brief message about sticking to what you know is right even if it is not easy. Road less traveled may not be an easy route, but if you know it is the best route you should follow what you believe and take it.

The Thang 2: Coach (modified) – Groups of 3. P1 Hold bottom of merkin in down position while P2 encourages P1 as P3 sprints a lap around parking lot. Switch when P3 lap is done.

Clowney: 4 jump lunges IC 4 Merkins IC 7 Times

Number-o-rama and COT. Prayers for Toy Soldiers friend, West family, Semi vehicle situation, and any unspoken prayers.

Video link below…
https://youtu.be/tLm5ge7Feug

Sally Loves Burpees!

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Tuesday July 23, 2019

Location: CHOP

Q: Chairman

PAX: Chattahoochee, Fireplex, Gump, Leatherman, Nugget, Ruxpin, Summit, Toy Soldier, Vanilla, Waterfall, & Ying Ying

Warmup: All IC 25 SSH, 18 Cherry Pickers
18 Moroccan Night Clubs, 18 Windmills, 18 Mountain Climbers

The Thang Mosey around the block
Bring Sally Up with Burpees on Up (30)
Mosey around the block
Burp & Merk Pyramid up to 10 and back down. Start with 1 merkin 1 burpee, 2 merkins 1 burpee, 3, …100 merkins 19 burpees.

Mosey around block
Cptn Therkin 1 Big Boy 4 American Hammers 5 Merkins, up to 5 Big Boys & 20 Double Count American Hammers with 5 merkins each time. Mosey around block

Brief message about F3 encouraging us all to win the 1st battle each morning by posting and how we all benefit from surrpunding ourselves with other HIM.

Number-O-Rama and COT.

Sally loves Hot Apple Turnovers

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Location: Primis

Q: Chairman

Pax: Doubtfire, Leatherman, Ruxpin, Summit, Wild Wing

Warmup: 43 SSH IC, 18 Moroccan Night Clubs IC, 20 Shell Pickers IC, 18 Mountain Climbers

The Thang Part 1:
Bring Sally Up Merkin Challenge
Air Squared Air chair with 20 OH claps
Mosey to foot of drawbridge
Hot Apple Turnover: Crawl Bear up bridge, Crab Walk along flat metal section Bear Crawl down bridge, 10 Count
Nur up bridge, Lt Dan along flat metal section, Bear Crawl down bridge. Wosey to municipal lot.

F3 Message about dedication. HIM must be dedicated to post and then hard work follows once you post just like how HIM have to be dedicated and work hard in their professions. At least 1 of us has already put in their time working and now is dedicated to staying in shape. While not mentioned during message, our dedication also applies to our families. Bible versus quoted:

“The Lord God took the man and put him in the Garden of Eden to work it and take care of it.” – Genesis 2:15

“For even when we were with you, we gave you this rule: ‘The one who is unwilling to work shall not eat.’ We hear that some among you are idle and disruptive. They are not busy; they are busybodies. Such people we command and urge in the Lord Jesus Christ to settle down and earn the food they eat.” – 2 Thessalonians 3:10-12

“Whatever you do, work at it with all your heart, as working for the Lord, not for human masters, since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving.” – Colossians 3:23-24

“All hard work brings a profit, but mere talk leads only to poverty.” – Proverbs 14:23

“The craving of a sluggard will be the death of him, because his hands refuse to work.” – Proverbs 21:25

The Thang Part 2: Wosey across street and Mosey to 2nd Street to AO. Super Toy Soldier Set 50 LBCs 35 E2Ks 20 BBs.
Bring Sally Up Squat Challenge
10 Burpees

Number-O-Rama, Name-O-Rama, and COT. Announcements. Sat 7 22 @ 1500 F3 Family Bike ride Five Points to Wild Wings house for Hopkins Creamery treats! Prayers for Chattahoochee as he recovers and has the wisdom to listen to doc’s orders, Semi vehicle situation gets resolved, and Chappie for not posting (????????????) wherever he may be.

Aiken Legs

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May 21, 2019

Warmup: 30 SSH, 18 Cherry Pickers, 18 Windmill, 18 Moroccan Night Clubs, 18 Mountain Climbers

The Thang:

Mosey to HOB
Aiken Legs: 2 Rounds of 20 Squats 20 Box Jumps 20 Lunges (10 each leg) 20 Split Jacks (10 each leg forward) Brief discussion about HOB, Q’s elemetary school.


Mosey to Rogers Signs, 10 Burpees, brief discussion about Q spending time as kid at old sign shop.

Mosey to Big Johns
20 Hand Release Merkins 20 Werkins 20 Merkins 10 Diamond Merkins 10 Ranger Merkins. Brief discussion about passing of John Megee and Q spending lot time as kid between John’s house, Q’s Mom Mom’s house, and Far (fire) House.

Mosey to Bodies. Brief discussion about Q’s baby sitter at corner Magnolia and Mulberry Street. Toy Soldier set: 35 LBCs 25 E2Ks 15 Big Boys

Mosey back to CHOP.

Number-O-Rama & Name-O-Rama. Circle of Trust with prayers for Semi’s field trip to DC and Chayanne ad her baby.

Watch “May 21 F3 Workout, CHOP, Milton, DE” on YouTube
https://youtu.be/ctkV8LTgBfM

Sally Hurley

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3/21/2019

Q: Chairman

PAX: Billboard, Chappie, Chattahoochie, Fireplex, Leatherman, Ruxpin, Semi, Summit, Toy Soldier, Waterfall

Warmup: All In Cadence – 25 SSH 20 Cherry Pickers 18 Windmills 18 Moroccan Night Clubs 18 Mountain Climbers Mosey to Willow to Union and back to CHOP

The Thang 1: Super Toy Soldier Set. 50 LBCs 35 E2Ks 20 Big Boys. Bring Sally Up Merkin Challenge. Bring Sally Up Squat Challenge. Hurley Merkins – OYO 25 Bobby Hurleys 25 Hand Release Merkins 25 Bobby Hurleys 25 Diamond or Ranger Merkins 25 Bobby Hurleys 25 Merkins 25 Bobby Hurleys OYO 25 Merkins.

F3 Mesaage. Giving Thanks. Need to concentrate on what we have to be thankful for rather than what we dont have or what we want. Psalm 118:19. I will extol the Lord at all times; His praise will always be on my lips. …Psalm 34:1-3. I thank you, Lord, with all my heart; I sing praise to you before the gods. …Psalm 138: 1-2. I will give thanks to the Lord because of his righteousness;

The Thang 2: Suicides. Sprint to 1st line and Luitenant Danger Back Sprint to 2nd line Nur back. Sprint to grass Bear crawl to 2nd line and sprint back. Karoake to grass and back. 50 Merkins. 10 Burpees.

Circle of Trust: Number-O-Rama, Name-O- Rama, Announcements & Prayers

7 of Diamonds

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Q: Chairman

PAX: Chappie, Leatherman, Summit, Wild Wing

Warmup: All in Cadence 35 SSH 18 Shell Pickers 18 Moroccan Night Clubs 18 Windmill 18 Mountain Climbers 18 Shoulder Taps; Super Toy Soldier Set 50 LBCs 35 E2Ks 20 Big Boys. Wosey to Pilottown Rd.

The Thang: Mosey to New Road (approx. 0.5 miles). 38 Merkins. Mosey to LL Park (approx 1 mile total run). 7 of Diamonds: Sprint base to base each round. 7 Burpees (28 total) 14 Flutter Kicks double count (56 total) 21 Merkins (82 total) 28 prison squats (112 total) 21 Merkins (82 total).

Wosey back to Primis with F3 message about faith. Q spoke about the last year how his family has had to keep faith in God with loss of grandmother and parents health issues. Have keep faith in God and his plan.

Number-O-Rama & Name -O-Rama. Circle of Trust. Prayers for Bob from Grace Church who had mass removed from bladder. Prayers for Q’s parents.

Canal Bridge Sally

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QIC: Chairman

PAX: Chappie, Chattahoochee, Leatherman, Summit, Wildwing

Warmup: 25 SSH IC, 18 Clam Pickers IC, 18 Moroccan Night Cubs IC, 18 Windmill IC, 18 Mountain Climbers IC

The Thang: Mosey to parking lot by Savannah along Canal.  Toy Soldier Set 50 LBCs 35 E2K 20 Big Boys. Wosey to Canal Drawbridge. Crawl Bear up bridge, Bear Crawl down bridge. Ltnt Dan across bridge.  Mosey to Zwanandale.  Bring Sally Up Arms Challenge. Mosey to end 2nd Street.  Bring Sally Up Squat Challenge.  Mosey back to Primis.

F3 Message: Q1 Get Right: https://f3nation.com/2019/02/02/get-right-q1/

Joys: Building on the F3 message, Wildwing shared experience of flipping a sailboat 40 years ago but successfully making it ashore with wife and mother-in-law. Only casuaty was pair of suglasses.

Chairman mom had successful surgery and does not have to have 4th surgery in 2 weeks.

Prayers for Leatherman’s health.

Number and Name O Rama and Circle of Trust.

Baba O’Riley

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02-05-19

QIC: Chairman

Warmup: 30 SSH 15 Cherry Pickers 15 15 Moroccan Night Clubs 15 Windmills 25 Washboards All IC.

The Thang 1: Mosey to Union Street to Tobin Drive to lot in front of Shipbuilders. Super Toy Soldier 50 LVCs 35 E2Ks 20 Big Boys. Mosey back to Union Street and back to AO.
Ascending Testicles 15 degree, 45 degree, & BTW 10 derkins each
Clowney: 4 jump lunges IC 4 Merkins 7x
London Bridge Plank: head to wall 1 hand to wall then other then 1 hand to ground then other. Bear crawl under bridge 1 PAX at time.

F3 Message about Hope: We all need hope in our lives whether famil, work, etc. and most of us turn to God for hope when needed. Bible verses about hope:

Psalm 46:1-3 God is our refuge and strength, an ever-present help in trouble. Therefore we will not fear, though the earth give way and the mountains fall into the heart of the sea, though its waters roar and foam and the mountains quake with their surging.

Proverbs 18:10 The name of the Lord is a strong tower; the righteous run into it and are safe.

Isaiah 41:10 So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.

Exodus 15:2 The Lord is my strength and my song; he has given me victory. This is my God, and I will praise him—  my father’s God, and I will exalt him!

Psalm 34:10b Those who seek the Lord lack no good thing.

The Thang 2:

Monkey Drill: Sideways Lunges palms to ground as extend.  1 each direction.

20 Merkins 20 Diamond Merkins 20 Hand Release Merkins

Baba O’Riley: Imperial Walkers for entire 5 min 4 sec. song increasing tempo for last 30 seconds.

Count-O-Rama & Name-O-Rama

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