10 hip circles each way (Delaware tornado)

20 fairy jacks 

20 cherry pickers 

20 windmill

Mosey around the blocks looking for the following Christmas decorations and preform the corresponding exercises…..

Example house has a 2 wreaths and lights

You will preform 

     25 merkins 

     25 squats

Wreath- 25 merkins 

Lights- 25 squats 

Reindeer- 25 calf raises 

Santa clause- 25 LBB

Christmas tree- 25 American hammers 

All of the above add- 10 burpees  

If we are unable to locate sufficient yards we will modify and use the towns decorations and work through in a rotating manner….

Third F….

11/28/1981 Bear Bryant becomes the winningest college football coach of all time #315 in the iron bowl……

10 Best Quotes From Bear Bryant

1. “When you make a mistake, there are only three things you should ever do about it: 1. Admit it. 2. Learn from it, and 3. Don’t repeat it.”
2. “The first time you quit, it’s hard. The second time, it gets easier. The third time, you don’t even have to think about it.”
3. “It’s not the will to win that matters—everybody has that. It’s the will to prepare to win that matters.”
4. “I know what it takes to win. If I can sell them on what it takes to win, then we are not going to lose too many football games.”
5. “My attitude has always been…if it’s worth playing, it’s worth paying the price to win.”
6. “If a man is a quitter, I’d rather find out in practice than in a game. I ask for all a player has so I’ll know later what I can expect.”
7. “Football changes and so do people. The successful coach is the one who sets the trend, not the one who follows it.”
8. “Set goals-high goals for you and your organization. When your organization has a goal to shoot for, you create teamwork, people working for a common good.”
9. “It’s awfully important to win with humility. It’s also important to lose. I hate to lose worse than anyone, but if you never lose you won’t know how to act. If you lose with humility, then you can come back.”
10. “You boys were eight and ten years old last time Alabama was on top. That was before any of you were paying much attention to it. What are you doing here? Tell me why you are here. If you are not here to win a national championship, you’re in the wrong place. You boys are special. I don’t want my players to be like other students. I want special people. You can learn a lot on the football field that isn’t taught in the home, the church, or the classroom. There are going to be days when you think you’ve got no more to give and then you’re going to give plenty more. You are going to have pride and class. You are going to be very special. You are going to win the national championship for Alabama.”

Inspirational Quotes From Bryant

• “Winning isn’t everything, but it beats anything that comes in second.”
• “If you believe in yourself and have dedication and pride -and never quit- you’ll be a winner. The price of victory is high but so are the rewards.”
• “In life, you’ll have your back up against the wall many times. You might as well get used to it”
• “It’s not the size of the dog in the fight, but the size of the fight in the dog.”

Continue on….until returning to the BORO to finish in a circle of silent trust…..

Prayers:

Mumford family, Quatros wife as she is just returning home, and for those who see things that people shouldn’t….

Announcements:

Memorial Day is Memorial Day, Labor Day is Labor Day, DU gun bash is in March again….

10 hip circles each way (Delaware tornado)

20 fairy jacks 

20 cherry pickers 

20 windmill

Mosey to grass lot by DQ 

Sedans-1 burpee 

Truck- 2 burpee 

Tractor trailer- 3 burpee

3rd F

Counting

When googling counting this was a result I located….

Benefits of Counting Activities for Children….since we are working for the kids this month

• Developing their cognitive skills

Today as you go throughout your day you will think more level headed and be sharper, because you counted cars this morning….it’s a subliminal benefit to our workout 

• Improves logical thinking and reasoning skills.

         Today as you go throughout your day you will think more level headed and be sharper, because you counted cars this morning….it’s a subliminal benefit to our workout 

• Builds confidence 

          You should now have confidence that you are able to multitask, and continuously think while under physical stress

• Improves fine motor skills (building those fingers and hand muscles)

          Everyone who has participated this month has certainly increased there finger tip strength and their hand muscle, and or toughness, as they push theirselves back up continuously 

• Enhances their sense of numbers and quantity.

             You’ve counted by in multiple ways today certainly enhancing your ability to do so and we all have figured out quantities we wish he hadn’t 

If we could spend time counting our blessings, one by one, rather than obsessing on our obstacles, we would realize how blessed we are, truly.

Mosey Back

100 Burpees in total

An average of 10 burpees per light cycle

Announcements 

`Labor Day is coming

Nameorama 

COT 

10 hip circles each way (Delaware tornado)

20 fairy jacks 

20 cherry pickers 

20 windmill

Mosey to various corners 

Corner of E state St 

50 squats 

25 merkins 

Corner of E church St 

50 lbbs 

25 Freddy mercury 

Corner of union st 

50 calf raises 

25 American hammers 

Corner of main st (post office)

50 dips 

25 reverse crunches (gas pump)

DQ 3rd F 

We gather here today to celebrate national ice cream month, enacted by President Reagan in 1984. The month is typically commentated on third Sunday of the month in ice cream parlors. 90% of the US population enjoys ice cream. The exact date ice cream came about is debatable however, some date it to 550 bc, which means that Jesus probably loved ice cream too, Abraham at least did as the good book says “Isaac offered Abraham goats milk mixed with snow, telling him eat and drink the sun is torrid and you can cool down”. George Washington certainly loved ice cream as records show he spent approximately $200 on it in the summer of 1790, turns out New York prices have always been outrageous. 

Milk is mentioned 50 times in the Old Testament each time it being a spiritual blessing, and when milk is frozen its ice cream essentially making ice cream a holy food, thus making this months food celebrations a holy event. 

So tonight continue to celebrate ice cream, remind yourself it in-fact is biblical as you eat it, and our government unknowingly is celebrating Christianity this month as opposed to last month. 

Corner of church St 

50 squats 

25 merkins

Corner of Johnson alley 

50 lbbs 

25 Freddy mercury 

Corner of E state St 

50 calf raises 

25 American hammers

Cupola Park

50 dips 

25 reverse crunches 

Mosey back 

Namorama 

COT

Prayers: Quattro family, Ruxman family, Layfield family 

Announcement: we will celebrate Labor Day by performing labor on the beach

Warm up 

12 hip circles each way (Delaware tornado)

12 fairy jacks 

12 cherry pickers 

12 windmill

Mossey to Cupola

12 merkins bear crawl down 

12 big boys bear crawl back 

12 squats bear crawl down 

12 Freddy mercury bear crawl back

12 American hammers bear crawl back (because we have to end the American way, by dropping American Hammers)

PFC. Lawrence J. Anderson, 25, Wilmington 

PFC. George Beebe, 25 Lincoln 

PFC. Walter S. Brinton, 27, Wilmington, 

2nd Lt. John M. Butler, 26, Farmington 

PFC. George S. Dill, 21, Middletown

Private Walter J. Dobek, 22, Wilmington 

Sgt. Charles N. Donoghue, 28, Wilmington

Technician 5th grade Julian A. Long, 33, Wilmington 

Capt. Stephen McGregor, 36, Wilmington 

PFC. James M. Padley, 27, Claymont 

Private Franklin J. Polster, 25, Wilmington 

Private William Verderamo, 30. Wilmington 

In remembering the 12 that gave their lives 79 years ago from Delaware everything we have done today has been 12. We could surely have changed things up a in regards to the bear crawls however; these guys only went one direction and most likely did it in a low crawl manner. This list excludes the two who were killed in training exercises prior the invasion. 

Repeat workout as needed to completion time. 

Name o Rama 

Prayers- Mr. Clean, Gator, Quattro father in law 

Announcements- Labor Day, Memorial Day 

COT

10 hip circles each way (Delaware tornado)

20 fairy jacks

20 cherry pickers

20 windmill

Chairman lap

The thang

15-1 ladder

Squats, big boys, merkins

3 Point Lateral runs to other side of parking lot

Second Rung

Lateral runs back

Begin the next round

Third F

Circumstances do not change responsibility….

Sometimes we find ourselves with our backs against the wall, and sometimes instead of tending to all things we are responsible we pawn task off because we are in a circumstance. This month has been that month for me. Since the 30th I’ve had 1 day off which turned into a half a day, not complaining, I have just found myself transferring my responsibilities to others, when ultimately it’s my problem. I’ve even been snitched on my my wife because she has to cut the grass once…..

The one responsibility I have tried to remained focused on is my family, because I view the next generation as our biggest responsibility. We are responsible for raising our kids right and making them role models for their peers, so that they can effectively change the world.

The point in saying this is, if and when we are going to transfer our responsibilities, which we shouldn’t they are ours, at least prioritize them and focus on what’s important now(WIN) and know you can find a way to get it all done because what consumes our thought controls the outcome.

PAX Completed all rounds.

Namarama

Announcements:
5/27- 2.0 beatdown on the circle
5/27- Henlopen Spring Fest- Hudson Fields benefits Shriners Hospital
5/29- Somethings happening at the state park at 0600….

Prayers for Quatro’s father in law as he navigates his medical proceedings.
COT

Announcements:
3/11- DU Fundraiser
3/12- St. Patrick’s Day Festivities in Milton
3/17- Shamrock Ruck
4/28- MacDaddy Ruckathon

Prayer Request
TRex’s father and Family
Dunkin grandfathers

COT

We are just a group of men who lead others, there are no professionals here, you have to pay for them, this is free. If your sue happy spill your Dunkin coffee but don’t confuse them with me cause I and we don’t have anything and your being told you can’t sue any of us. If you can’t do something we are doing tailor it for yourself, but do something and get stronger 

23 cherry pickers

23 fairy jacks

23 Moroccan night club

The thang 

Snowflake plank 1 minute 

23 mountain climbers 

Snowman shuffle to the stairs, up the stairs, and down the stairs, and back around

 23 merkins

23 LBB

Stairs Tour

23 squats 

23 American hammers 

Stairs Tour

Bear crawl  (side lot) light poles and back

23 big boys 

23 calf raises

3rd F 

Proverbs 27:17 “As iron sharpens iron, so one man sharpens another”

We all come here daily, weekly, monthly or once upon a time, Specially this location has been once a week, as the iron has sharpened a mighty strong blade here it has allowed us to slice open the seems. This piece of iron has upheld the mission of F3, plant, serve, and grow. When this location was planted it only served a small group which has now grown and out grown our iron. 

As it says in Proverbs 20:4, “Sluggards do not plow in season; so at harvest time they look but find nothing” 

Clearly this group of HIM is not sluggards as harvest time has come here and there’s plentiful crop to carry into the next chapter…

Thank you to those who came, gritted it out, and have grown a bountiful crop of HIM

23 Freddy mercury 

23 reverse crunches 

Stairs Tour

23 dips 

23 merkins 

Stairs Tour

Ruxpin Homage Addition

Chappie Homage Addition

Sherlock Book reading Addition (Wall Sit 1:23 Seconds)

HIM performed 23 reps, as a remembrance of the year we left the library for our new site.

Announcements

We are growing, check groupme for updates, but not TRex’s post

Prayers- Rosco’s Friend as he recovers from a medical issue.

10 HIM posted on the snowy library finale.

Warm UP
30 Seconds of Sleepy Man (Superman)
30 Seconds of Plank
30 Cherry Pickers
30 Fairy Jacks
30 Randys

The Thing….

Mosey .5 Miles to the shopping center (500 Reps)

30 American Hammers
30 Squats
2 Rounds

30 Walking Lunge
30 Bear Crawl
2 Rounds

30 Merkins
30 Dips
2 Rounds

Third F
Delaware Day, 12/7/1787, the day that gave us the catalyst for our name F3 First State. The day that Delaware became the first state to ratify the federal constitution, making us first and everyone else losers….
George Read, Gunning Bedford Jr., John Dickinson, Richard Basset, and Jacob Broom were the Delaware Delegates.
Read was on of our first two senators , Bedford a Lt. Col in the Army and appointed as Delaware’s first federal judge, Dickinson supported interest in small states and urged others to ratify, Basset our second first senator, governor, chief justice, then federal court justice, Broom was the postmaster in Wilmington, ferry commissioner, and built the first cotton mill on the Brandywine.
We all might not share their same accolades and accomplishments, but we all share the same opportunity, an opportunity to do something that matters and is impactful. This morning every rep here counts as they add up to 1787, giving 500 for each .5 mile run, which was the year that has mattered to us all and given us this opportunity. Just as they did our mission is to plant, serve, and grow.

30 LBC’s
30 Freddie Mercury
2 Rounds

30 Gas Pumpers
30 Crab Walk
27 Gas Pumpers
30 Crab Walk

40 Step Wosey (40 Reps) signifying our forefathers journey to Philadelphia

Mosey Back .5 miles (500 Reps)

Announcements:
Milton Parade, 4th of July, Labor Day
Prayers:
The Bean Family
The Reynolds Family

QIC- Dunkin 

Warm-Up

We are just a group of men who lead others, there are no professionals here, you have to pay for them, this is free. If your sue happy spill your Dunkin coffee but don’t confuse them with me cause I and we don’t have anything and your being told you can’t sue any of us. If you can’t do something we are doing tailor it for yourself, but do something and get stronger 

1 minute- On your belly for sleepy man’s (superman) 

20- Merkins

20-cherry pickers

20- fairy jacks 

The Thang

Tour de Bloody Riverfront

Mosey down the river walk 

Checkpoint #1 (at the park)

50 dips 

20 Freddie Mercury OYO

Mosey to checkpoint #2

Checkpoint #2 big round about (8 sides)

10 merkins 

10 diamond merkins 

At each side of the round about

Mosey to checkpoint #3 

Checkpoint #3 small round about (6 sides)

20 squats 

30 big boys

At each side of the round about

Third F 

Coach John Scolinos at a Confrence…..

“Do you know how wide home plate is in Little League?” After a pause, someone offered, “Seventeen inches,” more question than answer.

“That’s right,” he said. “How about in Babe Ruth? Any Babe Ruth coaches in the house?”

Another long pause.

“Seventeen inches?”came a guess from another reluctant coach.

“That’s right,” said Scolinos. “Now, how many high school coaches do we have in the room?” Hundreds of hands shot up, as the pattern began to appear. “How wide is home plate in high school baseball?”

“Seventeen inches,” they said, sounding more confident.

“You’re right!” Scolinos barked. “And you college coaches, how wide is home plate in college?”

“Seventeen inches!” we said, in unison.

“Any Minor League coaches here? How wide is home plate in pro ball?”

“Seventeen inches!”

“RIGHT! And in the Major Leagues, how wide home plate is in the Major Leagues?”

“Seventeen inches!”

“SEV-EN-TEEN INCHES!” he confirmed, his voice bellowing off the walls. “And what do they do with a a Big League pitcher who can’t throw the ball over seventeen inches?” Pause. “They send him to Pocatello!” he hollered, drawing raucous laughter.

“What they don’t do is this: they don’t say, ‘Ah, that’s okay, Jimmy. You can’t hit a seventeen-inch target? We’ll make it eighteen inches, or nineteen inches. We’ll make it twenty inches so you have a better chance of hitting it. If you can’t hit that, let us know so we can make it wider still, say twenty-five inches.’”

Pause.

“Coaches …”

Pause.

” … what do we do when our best player shows up late to practice? When our team rules forbid facial hair and a guy shows up unshaven? What if he gets caught drinking? Do we hold him accountable? Or do we change the rules to fit him, do we widen home plate?

The chuckles gradually faded as four thousand coaches grew quiet, the fog lifting as the old coach’s message began to unfold. He turned the plate toward himself and, using a Sharpie, began to draw something. When he turned it toward the crowd, point up, a house was revealed, complete with a freshly drawn door and two windows. “This is the problem in our homes today. With our marriages, with the way we parent our kids. With our discipline. We don’t teach accountability to our kids, and there is no consequence for failing to meet standards. We widen the plate!”

Pause. Then, to the point at the top of the house he added a small American flag.

“This is the problem in our schools today. The quality of our education is going downhill fast and teachers have been stripped of the tools they need to be successful, and to educate and discipline our young people. We are allowing others to widen home plate! Where is that getting us?”

Silence. He replaced the flag with a Cross.

“And this is the problem in the Church, where powerful people in positions of authority have taken advantage of young children, only to have such an atrocity swept under the rug for years. Our church leaders are widening home plate!”

Something we forget quite often because we are stuck on meeting the “requirements” of just knowing the most popular verse of the Bible instead of sticking to the chapter, book, or the 17inches, an important part, if not the most important part, of that follows in the next verse….

John 3:17 “for god did not send his only son into the world to condemn the world, but to save the world through him” 

Mosey back to Gritmill for 

Number-Rama, COT 

Announcements 

-Monday workouts (Memorial Day/Labor Day….both on Monday this coming year)

-VQ’s this month and VQ Warmups at Chop and Gritmill

Prayers 

Chattahooche’s family 

Fireplex’s father and unspoken for friend