Author name: Toy Soldier

Being the person I ought to be

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Warm-up
• The SSH – 20 IC 4
• Mountain Man Pooper 15 – IC
• Hairy Rocketts – 20 IC
• Imperial Squat Walker – 20 IC
• Moroccan Night Club 40 – IC
• Low Lateral Skater – 10 IC
• Burpees – 10 OYO

The Thang:
Mosey to HOB
• Burpees – 10 OYO
• Lt. Dan to first light pole, NUR to pick up the six until everyone finishes
• Mosey to next pole
• High knees
• Butt kickers
• Carioca
• Mosey
• Jail break
Circular Bench on playground
• Burpees – 10 OYO
• Balance lunges – 25 each leg
• Plyo Merkins – 25
• Mosey aroung playground
• The American Hammer – 26 IC
• Burpees – 10 OYO
3rd F: Being the person I ought to be
• Single leg squats – 10 each leg
• Dips – 50
• Burpees – 10 OYO
Mosey to CHOP
• Number-rama
• Name-a-rama
• COT


Message: Excerpt from Bob Richards A Heart of a Champion book
Being the person I ought to be

We need a method, a technique, a means to help us accomplish our goal. People want to be great, they want to be successful, they want to accomplish great things, but the tragedy is that they stress what they want to be so much more that they forget the how technique. You’ve got to go out on the field and hurt, and take the bruises, the bumps. The sports world is a realistic world of tough competition. You’ve got to analyze yourself, recognize your weaknesses and work on them. Some of the greatest stories are stories where men have recognized their weaknesses, dealt positively with them, overcome them and gone on to tremendous heights.

You’ve got to welcome competition. There is a tendency within us to level off, to accept a certain standard as being good enough. The idea of competition is being criticized today, but you cannot escape it, you cannot avoid it, it is indispensable to progress. Competition is someone setting a standard for you that you ought to set for yourself; it is that outside stimulus or impetus that forces you to set your own standards higher and to achieve a higher mark. It pulls out the best there is in a man and the best in those around him. Competition forces you to re-evaluate your own ability, to set your standards higher, to lift your horizons so that you can accomplish greater things. If anyone is going to become great in life he has to welcome competition. Most people do not compete enough, they give up too easily. You need to be willing to put out a little more. The more I watch great men, the more I see the processes by which men achieve their goals, the more I am convinced that it is the willingness to put out just a little bit more that makes the difference. There isn’t a gigantic difference between victory and defeat, it is usually by the smallest margin. It’s that extra chin-up everyday and that extra push up, its that extra lap around the track, that extra 5 minutes a person puts into his workout, into his schoolwork or into his home life or business that makes the difference in his life. In the good creative things, you need to put out a little more, and in the negative things that tear you down, you’ve got to be willing to indulge a little bit less. This is what makes greatness in living.



Aiming for the Top

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Warm-up
• The Happy Jack – 4 IC 4 rounds
• Mountain Man Pooper 20 – IC
• Hairy Rocketts 20 – IC
• Moroccan Night Club 40 – IC
• Low Lateral Skater – 10 IC

The Thang:
Mosey around the block stop on grass opposite of the church
• The Pump Jack – partner up one partner does 5 merkins the other holds plank switch and complete until failure, then walking lunge around group until the final group fails.
• Heels to Heaven – 25IC
• Flutter Kicks – 25 IC
Mosey to AO
• The Sketch – 10 IC
• Rockett Dips – 50 OYO
• Squat Walk Rocketts parking line to parking line
• Toy soldier set 50, 25, 15
3rd F: Aiming for the Top
Chairman Lap
• Diamond Merkins – 10 IC
• Iron Mike – 10 IC
• The American Hammer – 30 IC
• Number-rama
• Name-a-rama
• COT


Message: Excerpt from Bob Richards A Heart of a Champion book
Aiming for the Top

Why do they keep aiming for the top, taxing their bodies, minds and spirits to the ultimate? Why do men try to accomplish the impossible, risking life and limb itself in order to attain peaks? Man is endowed with an instinctive impulse to get to the top. Many people tell me that the only reason businessmen work is for money. I don’t believe it. I think many of them are trying to accomplish something tremendous with their lives. The scientific mind keeps reaching out, grasping for new ideas in a continuing search for new truths. Deep in the heart of every person are great goals that he wants to accomplish. In some people it is a burning desire, an obsession. Man cannot be content, no matter how high he has gone he wants to go higher, no matter how much distance he has traveled he wants to go longer, no matter how fast he has gone he wants to go faster.

Qualities to reach the top
Self-control
Most of the great champions in the world learn to hold their emotions in check; they have a certain amount of emotional stability. At least 50% of success depends on the mind; what you think, your goals, your faith, your determination, and the creative imagination of your mind.

Every problem that man has could be solved if only man would think. You’ve got to aim for the top. Many people limit themselves by the failure to comprehend what they could really do. They had a little goal they wanted to accomplish, but it wasn’t really big enough to challenge them, nor great enough to pull out the deepest within them. You never know what potential you’ve got within you until you reach out for the highest.

A Heart of a Champion

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Warm-up

  • SSH – 20 IC
  • Mountain Man Poopers 15 IC
  • Hairy Rockets 20 IC

The Thang:

Mosey to grassy area in front of doctors office

  • Moroccan Night Club 40 IC
  • Cherry Picker 15 IC
  • Flutter Kicks 30 IC

Mosey to HOB entrance

  • Imperial Squat Walker 20 IC
  • Merkins 15 IC
  • Zombie Crunch 15 each direction OYO

Mosey to Rogers Signs

  • Iron Mike 10 IC
  • Diamond Merkins 15 IC
  • The Outlaw 10 each direction OYO
  • The First F3 Message: A Philosophy for Winning

Mosey to fire hydrant jail break to next hydrant

  • Cherkins 25 OYO
  • Big Boys 25 OYO

Wosey to guard railing

  • Plyo Merkins 20 OYO
  • Dips 40 OYO

Mosey to Rogers Signs

  • Twinkle Toes 20 IC

Mosey to HOB

  • The Sketch 12 IC
  • The Second F3 Message: The Heart of a Champion

Mosey to AO

  • Number-rama
  • Name-arama
  • COT

Message: Excerpt from Bob Richards A Heart of a Champion book

A Philosophy for Winning

We all want to win, but what are the characteristics of winning. Number one: you’ve got to have the will to win. It’s a will to win, and not just a wish to win. I know a lot of people who have what I would call a wish to win. They’d like to go to the top. They daydream about the position they’d like to hold in life. They tell you their potential, about the heights they could soar to, or the distances they could run, the times they could perform if they would only get out and train. I think the greatest thing in life is to be able to dream, to have great aspirations, but I think it equally important that you have a will that can turn that dream into a reality.

Second you need to have inspiration. I’ve been amazed to see mediocre athletes, fellows drifting along with great potential but never really realizing their full abilities, suddenly inspired by a great coach, or some great ideal something that will lift them up and they would do the impossible. Inspired people: It’s when the see themselves not as they are but as they can become. It’s when they see themselves, not in terms of their weaknesses and shortcomings; their failures and inadequacies, but in terms of what they can be, when they begin to believe they can be what their vision tells them—-that’s when they’re inspired.

Lastly, take God with you. It’s the greatest ingredient in what I call a winning philosophy. These athletes believe that they have a power greater than their own. Nothing can thwart them, with God they do great and tremendous things.

The Heart of a Champion

Every man or woman needs the heart of a champion. It’s a quality of mind, a mental resolve, an attitude that turns a man or woman beyond the normal and the mediocre to accomplishing great things in all walks of life. The difference between a champion and a mediocre athlete is the difference between one who gives up and one who doesn’t. This is the basic philosophy that has made America great. It’s a philosophy of freedom, of liberty, of the great ideals we cherish. The spirt of America is the spirit of greatness; it’s the heart of a champion.

The champions I’ve seen have had another great quality. They dared to believe the impossible. What is the story behind athletics? It’s the story of young men and women who come along and say, “no matter what others say, I believe the record can be broken.” These young men and women, with faith and courage and vision in their hearts, daring to believe the impossible and training themselves to a peak perfection, have broken every record in the books.

The America system and way of life is perhaps more beautifully expressed in athletics than in any other field of endeavor? All the competitive element, all the drive, all the pressure, all the fire that makes America great is found in our athletic programs. The Bible says: “All things are possible to him who believes”

Life has its hurts, its setbacks, its defeats, its heartaches. No man can meet life in all of its fullness, but he must at one time or another meet hurt and pain and suffering—not only physical but mental pain, spiritual pain, financial pain. The champion is the one who can meet it with a stiff upper lip, with faith in God, and somehow, even with that hurt and pain in his heart, he keeps on going to achieve greatness.  

Can’t Hurt Me

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Warm-up
• The Cheerleader – 20 IC
• Bat Wings
o Arm Circles forward – 20 IC
o Arm Circles backward – 20 IC
o Seal Claps – 20 IC
o Overhead Claps – 20 IC
• Mountain Man Poopers 20 IC
• Hairy Rockets 20 IC

The Thang: Mosey to Ace Hardware
• Imperial Squat Walker-20 IC
• Bear Crawl parking spot to next parking spot
• Bobby Hurley 25 OYO
• Lt. Dan to next parking line
• 50 Merkins (10 diamond, 10 wide finger tips out, 10 Ranger, 10 wide tips forward, 10 plyo merkins)
• Crawl Bear to next parking line
• American Hammers – 25 IC
• Walking lunge to next parking line
• Double Shot Jackies – 25 OYO (burpee variation with plank jack and SSH)
• Crab Walk across stones
• Third F
• Mosey around building
• Iron Mikes – 12 IC
• Marionettes – 10 each direction OYO (big boy sit up to left, center and right of feet)
• Mosey to AO
• Number-rama
• Name-arama
• COT


Message:
Excerpt from David Goggins: Can’t Hurt Me
Truth Hurts
Call yourself out! Nobody likes to hear the hard truth. Individually and as a culture, we avoid what we need to hear most. Tell the truth about real reasons for your limitations and you will turn that negativity, which is real, into jet fuel. There is no more time to waste. Hours and days evaporate like creeks in the desert. That’s why it’s okay to be cruel to yourself as long as you realize you’re doing it to become better. We all need thicker skin to improve in life.

I brainwashed myself into craving discomfort. If it was raining. I would go run. Facing that mirror motivated me to fight through uncomfortable experiences.

In a society where mediocrity is too often the standard and too often rewarded, there is an intense fascination with men who detest mediocrity, who refuse to define themselves in conventional terms, and who seek to transcend traditionally recognized human capabilities. This is exactly the type of person they seek. The man who finds a way to complete each and every task to the best of his ability. The man who will adapt and overcome any and all obstacles.

Challenge 3
The first step in creating a calloused mind is stepping outside you comfort zone on a regular basis. Write down all the things you don’t like to do or that make you uncomfortable. Especially those things you know are good for you. Doing something that sucks every day. Doing things even small things that make you uncomfortable will make you strong. The more often you get uncomfortable the stronger you’ll become.

Like most battle we fight in life they are won or lost in our minds.
Until you experience hardships like abuse and bullying, failures and disappointments, your mind will remain soft and exposed. Remembering what you’ve been through and how that has strengthened your mind can lift you out of a negative brain loop and help you bypass those weak, one second impulses to give in so you can power through obstacles.

Glory to God

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15 Pax joined the workout this morning including 3 guests; Dora, Drop Kick and Long Haul.

WARM-O-RAMA

  • SSH – IC 25
  • Mountain Man Pooper – IC 10
  • Seal Jack – IC 20
  • Windmill – IC 15

The Thang

Mosey to Governors Walk Park

The Pax partnered up and rotated through 8 stations, each station had 2 exercises. Once both exercises were completed partners moved to the next station.

Station 1: Plank Crawl on park bench and 50 LBCs

Station 2: 20 Box Jumps and 50 Dips on park bench

Station 3: 30 Balance Lunges on park bench and 15 Burpees

Station 4: 25 Derkins on park bench and 60 American Hammers

Station 5: 30 Single Leg Squats and 25 Plyo Merkins on park bench

Station 6: 15 Diamond Merkins and 50 Flutter Kicks

Mosey up hill to the entrance of Governors Walk

Station 7: 30 Step-ups knee lifts and 25 Carolina Dry Docks on park bench

Station 8: 30 Bench Mountain Climbers and 25 Bench Crunches

The Q had planned on 2 rounds, but we were only able to complete one rotation.

Mosey back to the AO

The 3rd F was delivered at the start, when we arrived at Governor Walk and at the AO at the end of the workout.

Olympic Medalists Who Give Glory to God

By Movieguide® Staff

1. Sydney McLaughlin 

Not only did U.S. Olympian Sydney McLaughlin win the gold medal for Team USA in the 400-meter hurdles, but the 21-year-old also set a world record with a time of 51.46.

After McLaughlin’s win, she said that it was made possible by “just trusting the process and giving the glory to God.”

“Let me start off by saying, what and honor it is to be able to represent not only my country, but also the kingdom of God. What I have in Christ is far greater than what I have or don’t have in life,” she wrote on Instagram after her Olympic run. “I pray my journey may be a clear depiction of submission and obedience to God. Even when it doesn’t make sense, even when it doesn’t seem possible. He will make a way out of no way. Not for my own gratification, but for His glory. I have never seen God fail in my life. In anyone’s life for that matter. Just because I may not win every race, or receive every one of my heart’s desires, does not mean God had failed. His will is PERFECT. And He has prepared me for a moment such as this. That I may use the gifts He has given me to point all the attention back to Him. 2x Olympian, Olympic Champion, World Record Holder, Thank. You. God. ????????”

2. Caeleb Dressel

American swimmer Caeleb Dressel won five gold medals at the Tokyo Olympics and broke his world record by .05 seconds in the 100-meter butterfly. 

Dressel used his success to champion his central motivation: his faith in God. 

The 24-year-old sports an eagle tattoo on his left shoulder, which represents one of his favorite Bible verses, Isaiah 40:31: “But those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.”

“It’s the reason I’m in the sport—not just to go fast times, but to inspire people and show them where I find my happiness with what God’s given me,” Dressel told the Baptist Standard in 2015, adding in 2016: “Trust what God is doing, whether it be a rough point in your life or a top pinnacle in your life. You’ve just got to take pauses and really trust what He’s doing.”

3. Tamyra Mensah-Stock

American Olympic wrestler Tamyra Mensah-Stock thanked God and her country after winning her first gold medal in the Tokyo Olympics.

“Of course I surprise myself,” Mensah-Stock told reporters. “It’s by the grace of God I’m even able to move my feet. I just leave it in His hands and I pray that all the practice … my coaches put my through pays off and, every single time, it does.”

The athlete expressed how proud she is to represent the U.S. in the Olympics. 

“It feels amazing,” she said. “I love representing the U.S. I … love living here. I love it. And I’m so happy I get to represent USA!”

4. Kendra “Keni” Harrison

In her first Olympic games, U.S. track and field athlete Kendra “Keni” Harrison took home the silver medal in the 100-meter hurdles. 

However, she is no stranger to the spotlight, as she still holds the world record that she set in 2016.  

“I’m the WORLD RECORD HOLDER 12.20. I am a walking testimony of how incredible God truly is,” she said at the time. 

Despite not going to Rio in 2016, Harrison said she is thankful for the opportunity she had in Tokyo. 

“Missing the Olympic team in 2016 has made me a stronger Christian athlete and words can’t describe the gratitude I’m feeling right now,” she wrote. “In 2016 I allowed self-doubt to determine my destiny and became a victim to track & field press. BUT GOD…As I gained a deeper connection to God each year I noticed my faith conquering ALL doubt.” 

5. Kelsey Plum

Basketball player Kelsey Plum lifted the USA women’s 3×3 basketball team the gold medal.

Plum thanked God for her health and the opportunity to compete.

“I just want to thank a lot of people: God, my mom, my family, my friends,” Plum said. “I want to thank USA Basketball. They could’ve quit on me. They could’ve said, ‘We’re going to bring somebody else,’ and they didn’t. I’m just super grateful to my teammates, I mean, man, this was a battle.”

“I kind of had to go through life and figure out what’s important,” Plum told Sports Spectrum in 2019. “It takes a lot of failure and mistakes and humility to be able to see that I need a relationship with God.”

“I’m super grateful because I think that He’s always really been very precise about exactly where He wanted me to be and He’s put certain people in my life to really help me,” Plum said in an interview in 2020. “I’m just super grateful, so I think for me, as I continue to grow into a woman and a woman of faith, I try to make sure that I’m a light.”

6. Athing Mu

At just 19-years-old, U.S. runner Athing Mu is an Olympic gold medalist. Mu won gold in the women’s 800-meter race at the Tokyo Olympics.

“As a follower of Christ, our main goal is to live in the image of Jesus in order to connect to God and ‘get to God,” Mu told The Battalion in June. “I believe when God is ready to give you blessings, He gives it to you with all intentions. In this case, ‘keeping one at the top, never at the bottom.’”

Mu referenced Deuteronomy 28:13, which reads: “The Lord will make you the head, not the tail. If you pay attention to the commands of the Lord your God that I give you this day and carefully follow them, you will always be at the top, never at the bottom.”

“The only thing I can do is thank God because without Him, I wouldn’t be able to do anything I’ve done this season,” she told WomensRunning.com. “I think He’s really awakened me with one thing, especially, that’s confidence. That’s one thing I’ve really gained this year as a collegiate athlete, having confidence in all I do because I do have the capability, I was made for this.”

Ended with the COT

Chosen Suffering

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QIC – Toy Soldier

Warmup

  • SSH – 25 IC
  • Derricks – 20 IC
  • Moroccan Night Club – 40 IC
  • Windmill – 20 IC
  • Seal Jack – 20 IC
  • Mountain Man Pooper – 20 IC

The Thang

Mosey to middle school

  • 20 Burpees bear crawl to next sidewalk
  • 40 Iron Mike inch worm to next sidewalk
  • 60 Merkins nur to next sidewalk
  • 80 American Hammers crab walk to last sidewalk
  • 100 LBCs
  • wosey to school 3rd F part 1
  • pole to pole side shuffle, switch side shuffle, mosey, jail break, mosey, jail break, mosey to Possum Point Player parking lot.
  • Arm circles 15 small forward/backward, 15 large arm circles forward/backward.
  • Merkin Routine 10 diamond, 10 regular, 10 wide fingertips forward, 10 Ranger, 10 wide fingertips out, 10Carolina Dry Docks.
  • Mosey to hotel 50 dips.
  • Mosey to eye center 3rd F part 2.
  • Mosey to Circle

COT

  • Number Rama: 18 PAX
  • Name-O-Rama
  • Announcements
  • Prayers

3rd F:

Chosen Suffering

Our desire to get uncomfortable is at an all-time low. Chosen suffering is a mindset. Never willing to settle for the easy way, an Elite person constantly moves toward pain to push themselves beyond their current abilities.

Growth means stretching away from our comfort zone. Nothing stays the same you either progress or regress. Growth requires pain, which is why it’s difficult to stay on top.

People matter; choosing the right ones to be with matters. Pain unifies us and love sustains us.

Elite people understand that short bursts of choosing the right way doesn’t make enough of a difference. Building habits take time. Deep rooted good habits must be formed. It’s the long term, sustained commitment that turns normal into special. Show up and give over and over. Discomfort shows its face during intense training, intense studying, rehabbing an injury, building one’s business, raising a family, managing people and so on.

The elite surround themselves with others who help them master their craft. If you’re not willing to pay a high price but are looking for a quick solution instead, you’re headed down a road to nowhere. The elite are curious, they are thinkers and problem solvers with a growth mind set. Deep suffering is far more fun to talk about than to live. Greatness is developed. Humans will get nowhere unless they compile information, make a plan, and act on it. Good to great isn’t an overnight thing. The only way to transform is to earn it.

Commitment means your life reflects your beliefs and I was committed. Spent mornings, afternoons, and most evenings in the wrestling room. The rate at which a person works is a window into the soul of what he values as priceless. There is a clear connection between effort and workload that occur when few are watching. There’s a massive chasm between believing something and committing to it.

Becoming elite is a choice, people aren’t born elite. Winning is never something we can completely control. Those who suffer the greatest do so because of their deep love of what they’re doing. Deep suffering moves us from good to great. Sense of value in our lives must be built from the inside out. Anything worth having requires suffering. Living on impulse without discipline gets us nowhere. Your goal should be to wake up better than you were today. Every great performance relies on solid training. Gratitude comes from the underlying belief that one’s life is no accident. The elite figure out what needs to get done, and they do it. Many people establish their wants, but they don’t consistently practice the habits to bring their desires to complete fruition. An elite individual understands that sustained success is the result of repeated good decisions over time. The elite don’t speak or think of excuses, they problem solve.

Falling short is painful, but pain is a gift. We waste our pain when we don’t learn from our losses and discomfort. Every person fails, but what’s more important is how we each manage the hurt. The elite assess, plan, and repeat until they’re refined. A strong plan and solid execution will increase our odds for the desired outcome.

Failure is a gift. Change happens with action. Harden oneself, but never get down on oneself. Excellence is the ability to do work every single time no matter who’s watching. Most people are unwilling to give at the required level to get what they want.

Struggle is at the center of all growth. We need people who care about us and challenge us to move from where we are to where we want to be.

The Elite work ethic is having the ability to repeatedly take yourself into chosen suffering. Eliteness comes from the absolute love for their desired outcome. Competency relies on training. You have to know that you’ve paid the price. Day in and day out you work on areas that need improvement.

Elite athletes are problem solvers. Humans say what we want, but we aren’t willing to back up with action. Instead, we offer excuses instead of taking responsibility. Successful people own their decisions and stand by the results. Hone in on the things you can control like your thoughts. Winning isn’t something we can control. However good you think you are there is always someone better. Choose each day to work alongside others who push you to greater levels of suffering. Wrestling teaches transformational lessons in humility because it’s raw and real, there’s no hiding. It’s the simple things done well and repeatedly that separate good from great. Winning is less controllable than your effort. Control what you can. Our effort should deplete us and bring us intense discomfort. We are capable of so much more that we think we are. It’s human nature to fall back into complacency to find the easy way out. As a wrestler you have to define your priceless, that objective or goal you’ll do anything to achieve. Actions speak louder than words. Too often we say we want success, but when struggling becomes more than what we imagined we give up.

Becoming elite is about letting go of the things that hold us back and pressing on. In every stage of life, complacency longs to sneak in. We must fight this natural desire to be easy on ourselves. We should be hard on ourselves, but never down on ourselves. We are built for glorious things and made to stretch ourselves. We will always need to choose suffering because it’s healing. We have a soul that long to be challenged and lifted.

Inspiration

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Warm-up

  • 25 SSH – IC
  • 15 Windmill – IC
  • 25 Smurf jacks – IC
  • Arm circles forward/backward

The Thang

  • Mosey to Dentist Office
    • 25 Merkins
    • 50 LBCs
    • 15 Burpees
  • Mosey to Backyard
    • 25 Diamond Merkins
    • 25 Flutter Kicks – IC
    • 20 Bobby Hurleys
  • Mosey to Adkins Law Office
    • 25 wide Merkins
    • 25 America Hammers – IC
    • 10 Iron Mikes – IC
  • F3 Message: Inspiration

In a culture obsessed with measuring talent and ability, we often overlook the important role of inspiration. Inspiration awakens us to new possibilities by allowing us to transcend our ordinary experiences and limitations. Inspiration propels a person from apathy to possibility, and transforms the way we perceive our own capabilities. Inspiration may sometimes be overlooked because of its elusive nature. Inspiration can be activated, captured, and manipulated, and it has a major effect on important life outcomes.

Isaiah 40:28-31: Do you not know? Have you not heard? The LORD is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom.

29 He gives strength to the weary and increases the power of the weak.

30 Even youths grow tired and weary, and young men stumble and fall;

31 but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.

  • Mosey to Luther Towers
    • 10 Mickey Mouse Merkins
    • 10 Outlaws each direction
    • 25 Prisoner Squats
  • Detour to Chief’s house
    • 10 hand release merkins
    • 15 Monkey Humpers
  • Mosey to AO Entrance
    • 15 nipple scraper merkins
    • Toy Soldier Set 50/30/20
    • walking lunge up driveway
    • finish with bear crawl
  • End with COT

Make It a Good Day

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Welcome our new FNG Toad.

Warm-up:

  • 20 SSH IC
  • 10 Inchworm walkout to Shoulder Tap
  • 20 Prisoner Squats IC
  • 20 Cherry Pickers IC
  • 12 Mountain Man Poopers IC

The Thang:

  • 15 Merkins IC
  • 25 Flutter Kicks IC
  • 15 Flying Squirrels

Walking lunge to light post then mosey to Shipbuilders

  • 20 Mountain Climber Twists IC
  • 25 Big Boys
  • 10 Pendulum Lunges each leg

Mosey to MES

  • 30 Panther Shoulder Taps IC
  • 20 Xs and Os IC
  • 25 Bobby Hurleys

Mosey to HOB entrance

High knees, butt kickers, karaoke down driveway then return with mosey prison break light post to light post

Mosey to Waters Edge

  • 20 Hand release merkins
  • Not so Lazy Lazyboys
  • 8 Iron Mikes IC

Mosey to AO

F3 Message

“This is the day the Lord has made. We will rejoice and be glad in it.”

  1. Psalm 118:24

What Does a Good Day Look Like?

Waking up to a new day is the start of a good day. For many of us, a good day includes having some alone time with God during our day, getting our families ready for school and work, and then doing whatever we need to do. Having a fulfilling day at work, being able to help others, and knowing that our kids and spouses have had a good day at work and school makes for a great day. Finally, spending time with your kids is a common and great way to end your day. However, the most important (and best part) of a good day is knowing that no matter what life throws at us, the Lord is there for us.

New Beginnings

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Warmup:

Milton Mustard Seed welcomes our brother from Charleston, SC today.
  • Side Straddle Hop 20 IC
  • Seal Jacks 20 IC
  • Smurf Jacks 20 IC
  • Plank Jacks 20 IC
  • Hairy Rockets 15 IC
  • Mountain Man Poopers 15 IC
  • Cherry Pickers 15 IC

The Thang

Caterpillar Snake Run with 12 pound medicine ball to 4 locations with exercises at each location.

First stop H&R Block

  • Merkins 20 IC
  • Air Drama Squats 25 OYO
  • Flutter Kicks 25 IC

Second stop Adkins Law Firm

  • Diamond Merkins 15 IC
  • Ballerinas Toe Squats 25 OYO
  • American Hammers 25 IC

Third stop field behind apartments

  • Hand Release Merkins 20 OYO
  • Bobby Hurley 20 OYO
  • Absolution 10 IC

Final Stop field behind AO

  • Walking lunges across field passing medicine ball
  • Burpees 10 OYO
  • Toy Soldier Set 40/20/10

F3 Message: New Beginnings bud around you and within you every day. You don’t need a clean slate. God is in the business of making all things new.

2 Corinthians 5:17 Therefore if anyone is in Christ, the new creation has come: The old has come the new is here.

Peter 1:3 Praise be to theGod and Father of our Lord Jesus Christ! In His great mercy he has given us new birth into a living hope through the resurrection of Jesus Christ from the dead.

Jeremiah 29:12 For I know the plans I have for you declares the Lord, plans to prosper you and not harm you, plans to give you hope and a future.

Seal Jacks Smurf Jacks 20 IC

Toy Soldier’s D-Day Beatdown

, , , , , , , , , , , , / Leave a Comment / CHOP, Milton, DE / By

Date: 6/6/19

QIC: Toy Soldier

Warm-up: SSH, Sun Goddess, Smurf Jacks, Hairy Rockets, Mountain Man Poopers.

The Thang

Mosey to HO Brittingham Elementary School. Share 10 facts about D-Day throughout the workout.

  • High Knee run from 1st light post to 2nd
  • Lt. Dan from 2nd post to 3rd
  • walking lung 3rd post to 4th
  • bear crawl 4th to 5th post
  • merkin crawl (merkin and move laterally and merkin until arrows on road)
  • 30 Burpees
  • 30 Bigboys
  • Mosey around parking lot
  • 20 Bobby Hurleys
  • 20 Flutter Kicks
  • Mosey around parking lot
  • 10 Iron Mikes IC
  • 10 Outlaws
  • Mosey to AO

On 6 June 1944, British, US and Canadian forces invaded the coast of Normandy in northern France.The landings were the first stage of Operation Overlord – the invasion of Nazi-occupied Europe – and aimed to bring an end to World War Two. By night-time, around 156,000 Allied troops had arrived in Normandy, despite challenging weather and fierce German defences. At the end of D-Day, the Allies had established a foothold in France and within 11 months Nazi Germany was defeated and the war was over.

Here are 10 things you may not have known about the operation:

1. Photography appeal

As early as 1942, the BBC launched a bogus appeal for photographs and postcards from the coast of Europe, from Norway to the Pyrenees. It was actually a way of gathering intelligence on suitable landing beaches and Normandy was settled on. Millions of photos ended up being sent to the War Office and, with the help of the French Resistance and air reconnaissance, military bosses were able to target the best landing spots for D-Day.

2. Phantom army

The Allies put a lot of effort into trying to convince the Germans that the invasion was going to be near Calais, not Normandy. They invented phantom field armies based in Kent as part of their D-Day deception plan, named Operation Fortitude. They built dummy equipment – including inflatable tanks – parachuted dummies, used double agents and released controlled leaks of misinformation which led the Germans to believe the Allies were going to invade via the Pas-de-Calais and Norway. The Germans took the bait so much that even after D-Day they held many of their best troops in the Calais area expecting a second invasion.

3. Two million troops

By 1944 more than two million troops from more than 12 countries were in Britain preparing for the invasion. On D-Day, Allied forces consisted primarily of US, British and Canadian troops but also included Australian, Belgian, Czech, Dutch, French, Greek, New Zealand, Norwegian, Rhodesian [present-day Zimbabwe] and Polish naval, air and ground support.

4. Weather watching

The officers organising the operation were very particular about the timing of D-Day. They wanted a full moon with a spring tide so they could land at dawn when the tide was about half way in – but those kind of conditions meant there were only a few days that could work. They chose to invade on 5 June, but ended up delaying by 24 hours because of bad weather. It was Group Captain James Martin Stagg who made the vital forecast and persuaded General Eisenhower to change the date.

5. Rommel’s shoes

In fact, the forecast was so bad that the German commander in Normandy, Erwin Rommel, felt so sure there wouldn’t be an invasion he went home to give his wife a pair of shoes for her 50th birthday. He was in Germany when the news came of the invasion.

6. Sleeping Hitler

When the D-Day forces landed, Nazi leader Adolf Hitler was asleep. None of his generals dared order reinforcements without his permission, and no-one dared wake him.Crucial hours were lost in the battle to hold Normandy. When Hitler did finally wake up, at around 10am, he was excited at news of the invasion – he thought Germany would easily defeat the Allies.

7. Commonwealth strength

While America formed the biggest national contingent, the combined force of Commonwealth service personnel – mostly British and Canadian – was greater. Of the 156,000 men who landed in France on 6 June, 73,000 were American, and 83,000 British or Canadian. The Commonwealth naval contingent was twice that of the Americans.

8. Bloody Omaha

There were five beaches that were chosen for the operation, codenamed, from east to west, Sword, Juno, Gold, Omaha, Utah. Casualties varied widely – on “Bloody Omaha”, where around 4,000 men were killed or wounded, one US unit landing in the first wave lost 90% of its men.On Gold Beach, by contrast, casualty rates were around 80% lower. The fighting during the Battle of Normandy, which followed D-Day, was as bloody as it had been in the trenches of World War One. Casualty rates were slightly higher than they were during a typical day during the Battle of the Somme in 1916.

9. Smashed toilets

The vibration of HMS Belfast’s guns firing during D-Day was so powerful it actually cracked the crew’s toilets.

10. Pub test

Having been given his top-secret mission to attack the Merville battery on D-Day, Terence Otway had to be certain his men wouldn’t spill the beans ahead of 6 June 1944. He sent 30 of the prettiest members of the Women’s Auxiliary Air Force, dressed in civilian clothes, into village pubs near where his soldiers were training.

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