Author name: Anthony Savini

Total body 2018 wrap up

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Capri lap around circle 

Warm-up

WindMill- 12

SSH- 29

Cherry picker- 18

Squats- 12

Merkins- 29 oyo

Moroccan NC-18 


Mosey to Napa-

 Mini Merkin madness –

20reg 20 wide 20 hand release20 ranger  20 reg 


Mosey to school – for sake of wet feet we used parking lot.

Nur to light pole 1- 15 squats 

Lt dan back –

 Nur to light pole 1 – 15 squats 

Side shuffle to pole 2 – 20 flutter kicks 

Side shuffle back to pole 1 ,  Lt dan back

 Nur to pole 1 – 15 squats

 Side shuffle to pole 2 – 20 flutter kicks 

Sprint to pole 3 – 25 ssh 

Sprint back to pole 2 ,Side shuffle to pole 1 Lt dan to start. 

Nur to 1st- 15 squats 

Side shuffle to 2nd -20 flutter kicks 

Sprint to pole 3- 25 SSH

Karaoke to pole 4- 30 merkins 

Karaoke to 3rd. Sprint to 2nd, Side shuffle to 1st , It dan to start. 

Mosey to library – 

Toy soldier set 

American Hammers- 25 

Pax choice ab – 4 count Freddy 


Wosey during 3rd F – Setting goals vs resolutionsSet the goal. Layout a plan. Forget the goal and Work the plan.You need Mentor  and a coachOften there’s a difference. Know the difference but seek both. 


Mosey to courthouse lot – 3corners – 

1st corner- 10 burpees

 Nur to 2nd corner 

2nd corner- 50 merkins (20 reg, 15 diamond, 15 wide ) 

Lt Dan to 3rd corner 3rd corner- 100 lbc – nice steady pace  And 50 dips 

Bear crawl To sidewalk. 


Mosey to circle for COT 


Burpees…..again.

, , , , / Leave a Comment / Lewes, Primis / By

Great morning with HIM!   Some good laughs along the way.   Felt good to be back in Lewes!   24 degrees was refreshing.

Capri Lap around courts 

Warm-up

SSH- 12 

CP- 19

IW- 18

WM- 12SSH- 19Squats – 18
Mosey through park over to public parking lot

 Burpee broad jump from tree to tree 

Lt Dan back 20 squats oyo 

Wait for 6 

Rinse and repeat for total of 4 rounds.    


Mosey over to pavilion

 1- Toy soldier set

2-  15 American Hammers IC

3- site Q ab pick

4- 15 flutter kicks IC

 5- Toy soldier set 


Mosey back to parking lot 


3rd F-  https://www.google.com/amp/s/www.allprodad.com/what-is-the-enemy-of-man/amp/
Mosey back to courts.

1-Side shuffle form one end to anotherBack the other way. 20 merkins 

2-NUR end to end Mosey back. 20 merkins

 3-Karaoke end to end Back the opposite direction 20 merkins 

 Name-A-Rama

COT 

5 on 12/8/18

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5 PAX braved the 18 degree starting temp , but it didn’t take long to warm up! 

Warm up- 

Capri lap around circle, 

SSH-30

Cherry Picker- 20

Imperial Walker- 10

SSH- 15

Windmill – 10 


Mosey to Stop 1- church lot.
1-5 burpees Lt Dan

 2- 5 burpees Lt Dan 

3- 5 burpees Lt Dan 

4- 5 burpees Lt Dan 

5- burpees. Lt Dan 


Mosey to stop 2 – school 

Start at first sidewalk with 12 merkins 

Side shuffle to next sidewalk

8 merkins Side shuffle to next sidewalk 

18 merkins NUR back 

12 merkins Side shuffle 

8 merkins Side shuffle

18 merkins Side shuffle

NUR back 12, 8, 18 with mosey in between

 12,8 18 with mosey in between 

12, 8 , 18 karaoke  in between sets 


3rd F -Responsibility as father. And HIM 

https://www.allprodad.com/10-things-scripture-says-about-being-a-father/


Mosey to stop 3-library. 

1- Toy soldier set

2- 6 inches till someone gives 

3- pax ab pick 

4- 25 American hammers

 5-  toy soldier set 


Mosey back to circle 
Name A Rama COT 

10 cones and was that a Fox!?

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QIC- Summit

Warm up – all in cadence 

SSH – 30

Cherry picker- 20

Merkins- 10

SSH- 15

Windmill  – 10
Mosey around block back to AO 

10 Cones are set up approx 10yards apart 

1/2 mosey to tenth cone do 10 merkins and mosey back with block  -1/2 stay back and do ‘blockees’ – burpees with blocks. Switch. 

9th- All pax side shuffle cone. 9 merkins. side shuffle back to start 

8th – lungewalk to cone. at each even # cone on way back stop and do amount of merkins per cone you are at. Just because. ????????‍♂️

7th – NUR to cone, 7 merkins. NUR back 

6th-   lt dan to cone ,6 merkins , lt dan back, stopping at even cones to do amount of merkins.

 
NUR to cone 7 for toy soldier set NUR back for 3rd F  

5th – repeat cone 10 routine but to 5th 

4th-  side shuffle to cone with block .4 merkins, 40 lbcs , side shuffle back. 

3rd- lunge walk to cone with block, 3 merkins, 30 lbc , lunge walk back 

2-  inch worm to cone. 2 merkins , 20 lbc.  inch worm  back 

1 mosey to come, 1 merkin , 10 lbc.  Burpee broad jump back 

Count off  / Name a Rama / COT on blocks 

Great  Push by all! 

Summit

All around Beatdown

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6 HIM showed up in the foggy gloom for an all around beat down.  We stayed in the park, But hey, there is always fun to be had  in the park!

Warm up -IC 

SSH 20 Windmills-

10Moroccan NC- 20

Mountain climbers – 10 

Cherry pickers – 20 

Imperial Walkers – 10 


Mosey around Park and back to basketball courts 

PAX will do AMRAP of exercises until someone reaches 100.  Once 100 is reached by one man, other men finish off to the next closest increment of 10.       Each exercise is interrupted  by a run around the park.

Exercises –

 1.LBC

2. SSH

3. Flutter kicks 

4. Merkins

5. Split jacks 

Break for 3rd F

6. Squats

7. Hello dolly

8. Shoulder Taps 

9. American Hammer 

10. Burpees…… We each did 10.


Name-A-Rama 

COT –     

Remember Chairman’s mother as she endured another surgery and in recovery awaiting more test results. 


3rd F- shared about emotions of 9/12 after 9/11.  And how HIM need to live daily with intentional heightened emotion and passion.

We all remember exactly where we were when he heard of the 9/11 attacks.  Some were near by, some working, some sleeping , but most of us remember watching as the the day unfolded , with all sorts of emotions, uncertainty, anger , speculation , fear , concern and helplessness. I know where I was. But do you remember the feeling on the morning of the 12th?  Some of us couldn’t sleep. Some of us just wanted to be able to call a friend , family member or just go home.    I was in college. I went to an all male, trade school outside of Philly.  Close enough to the airport that is was eerily quiet when you stepped outside and didn’t hear planes.  Campus was near a train station and multiple times many of us tried to get on , to head north and help.  Do whatever we could. But were  denied every Time.   I watched people sneak on, do whatever they could to get closer to help.  Some wanted to get to the city to check on family, friends , etc.  some just wanted to help. Some how. I had one instructor who was a previous employee of the railroad… he got on with his badge and after two days was able to get up to ground zero.   He helped on a bucket line, he helped feed people, he helped anyway he could.  I already respected this man immensely. Fought in two wars, seen what most of us will never see, overcame obstacles in life that many of us couldn’t imagine…. but when he came home weeks later.  He was a different man.  It took him 6 months to be able to talk about it.    You see, up there he saw horror, things nightmares are made of, carried body parts, carried people, peoples belongings, even found people that he knew … just not in a condition that you would want to.  Ever. But… he also saw pride, unity, respect, love , passion, vigor, relentlessness, and so much more he couldn’t put into words.  He saw America At its best just days after what seems it’s worst.  It is these emotions that people felt on 9/12. I know we raised our flag on 9/12 with pride, stood at attention a little taller and even though it didn’t go up as high as is usually did. She went up.  And flags went up all across the country.  On overpasses , in front yards , on cars , at work, on desks and seemingly everywhere you looked.  UNITY. PRIDE.  Also on 9/12 , many left their homes differently than before.  Maybe a longer hug, a meaningful kiss and ‘I love you’. A vivid reminder that no day is promised. And the future is unpredictable. As HIM , we need to be sure we are living out daily lives , especially every morning intentionally and with passion and vigor.  Loving those closest to us and making sure they know.  Through tragedy , we often see things differently …. but how long does it last?  That is up to you and me. We need to be the men who cherish life daily and live it to its fullest.  Never forgot what’s closest to you on any day. Your God. Your country. Your family.  

What Thunderstorms??

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4 HIM braved the storm this morning for what turned into a ‘nice’ hour of no rain.   But of course two men started their mornings early with a Ruck from Milton…. interrupted by a few flashes of lighting and some thunder, but still managed to get in 5+ miles??  Chappie and Leatherman setting the pace and a higher standard…. well done. 

Warm-UP                                                                                                                    SSH – 25   Cherry picker- 20 Moroccan NC- 15 Bolt 45s   IC  Standing to 1/2- 15  Half to full- 15   Full Deep Squats – 15 Moroccan NC – 10. Cherry picker – 15 SSH -20                                                                                                                              
Mosey to courthouse lot                                                                                                                                                                                                                                          4 corners –                                                                                                                    1st corner- 10 burpees    Nur to 2nd corner    2nd corner- 50 merkins (20 reg, 15 diamond, 15 wide )   Lt Dan to 3rd corner                                                                                                                         3rd corner- 100 lbc – nice steady pace         NUR To corner 4   4th corner- 50 dips   Bear Crawl Back to starting point                                                                               
Mosey to field by ballpark                                                                                            
Toy soldier set – IN Cadence                                                                          Shoulder taps -20  In Cadence                                                                            Merk and rolls – 20 oyo                                                                                                              
Mosey back to courthouse lot 
3rd F-       Consistency- in growth and counsel.                                                                                                                            
Set of 11s  11 deep squats Burpee broad jump to line 11 big boy  Lunge Walk back 10 deep squats. Burpee broad jump to line   10 Big Boys Lunge Walk Back Repeat to 1 squat and 1 big ol boy            
Mosey to circle 
NAME-A-RAMA                                                                                                        COT   

3rd F-  HIM are consistent. Consistency comes from a desire for growth and staying in counsel. Growth- you’ve never arrived. I’ve heard it said you are either growing or dying. In this world there is no such thing as stagnant. You’re moving forward or backwards.  HIM focus on doing the daily things that move them forward.  Yes, there are setbacks-  but identifying them , rectifying them properly and pressing on, chisels you more and more Into the man you are meant to be.  Ways to grow- Read. Listen. Study. Allow yourself to be stretched. Associate with other men who are in life where you want to be or committed to getting there with you. 
Counsel- I’ll never follow a man who isn’t being lead.  Every one of us needs to be in some form of transparent counsel.  Someone who can offer us a 30000 ft view and help us with our blind spots. This can be at work, in your business, within the community , church or home. All areas of life will benefit from proper counsel.  I’m not talking about Social media opinions or break room water cooler talk- this is one on one man to man counsel. Iron sharpening iron. 
These are just two areas – but effect every aspect of who we are as HIM. 
If you are not consistent- you will not be loyal, you will not be trusted, you will not be counted on , and maybe most of all you will not be performing at the high level a true leader should be. I didn’t even like writing that last paragraph that way because I like to focus on the positive , so I’ll end it like this- When you are consistent – you will be a loyal friend, co-worker, business owner,  husband , father , grandfather, son and member of the community. A trusted go-to man who because you have prepared, you are ready for any situation- a man that can be counted on.  Most of all you’ll be and continue  to become the leader of your life and in your home  – which is where we are needed most.

1962E486-6897-4B73-90C0-AAB27A58A7D2Download

500 flutter kicks?

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7 PAX rolled in ready to get their sweat on this Gloom.    A lot of chatter about two strong Qs back to back with Fireplex and Leatherman bringing the heat Tuesday and Wednesday.    Pressure was on…
  • Warm-a-Rama
SSH- 15
Cherry pickers – 15
Moroccan Night Club- 15
Bolt 45s- IC
  Standing to half way- 15 .
  Half way to full squat- 15
  Full squats -15
SSH- 15
  • Mosey to Ace parking lot.
Split into 2 groups.
1st group – 4x4s oyo
2nd group – Nur across lot. Lt Dan back.
Groups switch once all Pax return
Rinse and repeat for 2 rounds.
  • Mosey  to Dr office lot.
Pair up
One partner stays and does exercise while other runs circle around dr office. Switch when partner gets around circle. Group Totals. PAX keep count.
Total of 150 dips on curb.
Once finished dips move on to total of 500 flutter kicks.
  • 3rdF-  I had a message typed out that was on my heart.  About consistency in all areas of life and how true High Impact Men stay consistent to develop trust, always add value and lead from the front.   But when I arrived to the AO this morning I opened up F3 nation and when I selected QSource a message popped up from nearly two ears ago written by ‘Dancing Idiot’ on ‘the Q’
Immediately when I read it I thought of our local leader , Chappie , who with out him I wouldn’t be here today at 5am preparing to start my day with other Men who likely have been influenced by him as well.    We  are grateful for you leading the way in your Chappie style. And excited to expand F3 throughout the state with your guidance.  Maybe it was fitting he was on vacation today, but we all appreciate your vision and have grabbed ahold of it ourselves.  Each of us are better because of it.
  • Full 3rdF message is below –
https://f3nation.com/2017/02/02/the-q/
  • Mosey back to CHOP
To the Wall
10 count wall sit
10 diamond merkins
10 count wall sit
10 wide merkins
10 count wall sit
10 merkins
10 count wall sit
10 ranger merkins
10 count wall sit
10 wide merkins
10 count wall sit
10 ranger merkins
10 count wall sit
10 hand release merkins
NAME-A-RAMA
COT
Go dominate your day.
SUMMIT

Primis Pavilion of Pain

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5 HIM BEAT THE FARTSACK THIS MORNING   This truely is an awesome  location to be stretched, get uncomfortable, grow yourself and take in the perfection of Gods creation as the sun rises over the bay        You should try it sometime

QIC- Summit 

Warm-a-rama

Capri lap around park

SSH- 18 IC

Cherry pickers – 18 IC

Windmill -19 IC
Moroccan night club – 18 IC
Imperial walkers -18 IC
Lunge walk baseline to baseline on basketball court.
Nur back
  • Mosey around Park , end at PAVILION of pain.
  • Super 21-

21 Prisoner squat – 21American hammer IN CADENCE..????????‍♂️

20 prisoner squat – 20 American hammer IC
‘Intermission’ after 15/15 for stairway to seven.
Mosey to stairway
  • Stairway to seven….
1 burpee, 1 Erkin on bottom step , run up to top stairs , 1 diamond merkin , then run back down.
Continue up to 7.
Mosey back to Pavilion of Pain
3rd F message
Pick back up with Super 21
14 prisoner squat 14 American hammer IC down to 1/1
Mosey back to basketball courts
Name-a-rama
COT
  • 3rd F 
  • Stress testing builds reliance

    Reliance is the heart of Trust. For a Team to be Dynamic, the Members must implicitly and fully rely upon each other to Competently perform their part of the Team’s Mission-essential Tasks. It is not enough for a man to tell his Team Members that he can do his job, or even for the Q to do so. They have to see the man in action under stress for reliance to build.

    Whether it is the character of another man or a footbridge over a gorge, we only decide to step forward in reliance if we believe it is strong enough to keep us from falling. If we don’t believe a man’s character can bear the weight, we won’t rely upon him any more than we would a rickety bridge over a rushing river.

    The most efficient method to gauge the strength of something is to stress test it under a controlled environment to find the point at which it breaks. We do this with a footbridge by jumping up and down on it at a point where it spans a place that won’t kill us if we break through. If a bridge can hold the jumping-me ten feet over the ground, then I assume I can rely upon it to hold the walking-me fifty feet over the gorge.

    With men the stress test principle is the same, although the means and methods vary by what we need the man to do. For example, a candidate for public office is subjected to the stress of a political campaign. If he cannot withstand that without breaking down we deem him too unreliable for the pressures of the office he seeks. An attorney must shoulder the stress of the bar examination before he can be trusted to try a case. A doctor must survive the rigors of his residency before lives will be placed in his hands. Passing the stress test indicates sufficient strength to bear the weight of the real thing.

    When applied to a man rather than a thing, stress testing serves a dual purpose. Like it does with the bridge, it demonstrates reliability to others. But, unlike the bridge, it also demonstrates to the man himself that the reliance of others is justified. Passing the stress test gives a man the confidence he needs to take on the responsibility of what comes afterwards. “If I got through that,” he tells himself, “then I have what it takes to get through this”. You can trust me because I am reliable—I trust myself.

Slow burn 2.0

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  • QIC- Summit

 

  • Warm up – IC 15 each
SSH
CHERRY PICKERS
PRISONER SQUATS
MOUNTAIN CLIMBERS
WINDMILL
  • THE Thang- curtesy of Chappie’s chalk art -Slightly modified.
  • Each PAX pick a station
Stations-
  1. Box Jumps
  2. Slosh Pipe
  3. Rapid Merkins–
  4. Rapid LBC’s
  5. Hair Burners – actually does smell like hair burning ….
  6. Squat Press Lunge w/cindy
  7. Upright Rows w/40lb. ruck
  8. Burpees
  9. Tire Flip
  10. Dragon Crawl
  11. Burpjacks – burpee with a bomb jack
  12. Plank
Work Each station for 60 seconds , Q calls next and move to next station for 60 sec.
12 stations. After 4 stations all Pax go for Mosey around block. Return for 4 stations, mosey , last 4 then Mosey.
There may have been a few 10 counts in there somewhere.
  • QuickBreak for 3rd F message
Each PAX then chose a ‘favorite’ station and we finished with  30 seconds at each of those stations.
Plus some LBCs for the fun of it …..
Chappie was concerned about a ‘slow burn’ from Tuesday…….I tried to clear any concern.
  • 3rd F (pulled from F3nation.com )

Disturbance To The Status-quo

Leaders influence movement to advantage

A leader is a person who can influence people to do things that they would not have done otherwise. Put another way, but for the influence of the leader, the things done by his followers would not happen. The leader is the agent, the impetus and the proximate cause of his followers’ movement toward the doing of those specific things that he identifies as advantageous. Without him, they would remain static and focused on maintaining the status quo. In the heart of man inertia will reign—absent a disruption.

The connection between movement and leadership is critical because it presupposes a need for movement, a recognition by the leader himself that the status quo is something less advantageous than some other place, a location the leader visualizes and then articulates to his followers. Only then can the leader begin to persuade them to follow him to the new place. He must describe it to them first because people will only overcome their inertia and follow someone if they believe that he knows where he is going. They won’t leave the known for the unknown, no matter how charismatic the leader is.

Because it induces movement, leadership causes Disruption

It wrenches people away from the place at which they were determined to remain. It causes them to question the foundation for their belief that their status quo was desirable and that stasis was in their best interest. It attacks the palpable (but false) sense of security that inertia provides. Like the agitator in a washing machine, leadership dislodges things long embedded in people’s emotional fabric, things that are impure and do not belong there but to which they had become accustomed—like a ketchup stain on their favorite shirt.

Being both Disruptive and agitating, leadership will naturally make people uncomfortable, at least until they begin to see for themselves that they are being led to a place of advantage.

If a man calls himself a leader but does not cause Disruption by initiating movement, then he is not practicing leadership. He might be doing something else, like managing or engaging in politics, but he is not leading. He is a leader in name only until people begin to follow him to an advantageous place that he has visualized and articulated to them. A leader influences movement to advantage.

A great leader’s legacy is built on love

The degree to which a leader is able to influence movement is dependent upon his level of skill. People will follow a leader when he is in the room. People will continue to follow a good leader when he has left the room. But only a great leader is able to influence movement to advantage even after he has died. That is a legacy leader, and he is a rare breed whose legacy is built upon love.

All great leaders aspire to leave a legacy. Leadership is a difficult skill to master, requiring desire, commitment and love. Having paid for that skill with blood, sweat and tears, great leaders have the natural inclination to pass on what they have learned and to be remembered for it. This yearning is what creates their legacy. It comes from the leader’s love for his followers and his sincere desire to see them obtain advantage.

A great leader accelerates throughout his life. He views leadership as a craft that must be honed through continual study and application. In the way that a lawyer or doctor practices his profession from the standpoint of service to his client or patient, the great leader’s focus is always upon his followers rather than himself. It is their best interests, not his, that motivates his actions. It is their advantage, not his, to which he initiates movement. This is only possible if, first and foremost, he loves them more than he loves himself.

The great leader knows that If his love is not great, than neither will be his leadership.

Ace is the Place

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Great push this morning, especially by those whose legs have been put to the test 3 days in a row this week!
Warm up-
SSH- 25
Arm circles forward – 15
Arm circles reverse- 15
Cherry pickers – 10
Prisoner squats – 10
Mountain climbers – 15
The Thang- 
Mosey to Ace Parking Lot.
Line up on one end of lot.
25 ssh – single count
Sprint to 3/4 point
25 ssh. Bear crawl  to end of lot.
25ssh. Mosey back to start. Plank for 6
25 merkins
Sprint to 3/4
25 merkins
Lt Dan to end
25 merkins
Mosey back to start. Plank
25 squats
Sprint to 3/4
25 squats
Bear crawl to end
25 squats
Mosey back to start. Plank
25 Big Boys
Sprint to 3/4
25 lbc
Lt dan to end
25 Big Boys
Mosey back to start. Plank.
3rd F –
Toy soldier set – 30lbcs, 20 etks each side, 10 …. or 15 Big Boys.
Mosey back to AO.
Round of Mary.
Hello dolly , leg climbs , box cutter, flutter kick, American hammer
COT
3rd F-

Present Tense

It was spring, But it was summer I wanted,

The warm days, And the great outdoors.

It was summer, But it was fall I wanted,

The colorful leaves, And the cool, dry air.

It was fall, But it was winter I wanted,

The beautiful snow, And the joy of the holiday season.

It was winter, But it was spring I wanted,

The warmth, And the blossoming of nature.

I was a child, But it was adulthood I wanted,

The freedom, And the respect.

I was 20, But it was 30 I wanted,

To be mature, And sophisticated.

I was middle-aged, But it was 20 I wanted,

The youth, And the free spirit.

I was retired, But it was middle age I wanted,

The presence of mind, Without limitations.

My life was over.

But I never got what I wanted.

Jason Lehman

This poem has insight for all ages. But also touches heavily on the reality that we can often focus on what we don’t have , and miss what’s in front of us.   This carries different meaning for each of us- depending on what you may be going through, your age, your health, firtness, family, friends, Job , business, etc.
I take it as a message of – you are right where you need to be. do not miss the blessings right now because you are solely wishing for what’s next.   Live at the fullest now. See how you can impact and improve others lives where you are now and don’t wait for the next season. You’re life will be better for it.    It’s ok to set goals, be driven towards achieving  them, but go after them now and don’t wait for the next season, or tomorrow , or perfect timing to do it,  because It won’t come.  Now is the time.   Live life the way it’s intended to be.  And be an High Impact Man.
HIM seize the day- go after what they need, live life with anticipation of what’s coming,  but dont allow themselves to be paralyzed today  in false hopes That tomorrow will bring what they want.
SUMMIT
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