Author name: Brandon Mallon

WarmUp

20 Side Straddle Hops

10 Hip Circles each direction

10 Cherry Pickers

10 Wind Mills

Arm Circle 10 each direction

Mosey to the School Parking Lot in the rear

Jack Webbs – A merkin with 4 Overhead Claps(1:4, 2:8, 3:12, 4:16, 5:20, 6:24, 7:28, 8:32, 9:36, 10:40)

Wall Sits while each HIM does 20-25 Curls for the Girls

Balls to the Wall – 60 Second Hold if you drop, Plank for the 6

Mike Tysons – 11s On the wall 10, mosey to fence for 1 Big Boy, always keep 11

That Darn Train – 10 Burpees

3^rd F

Try surrounding yourself with the right people and support groups.  If you start to surround yourself with the right people, you will find yourself making better decisions, choices, and heading down the path of better outcomes.   For me, I want to spend more quality time with my family.   So that means, I am taking a break from InstaGram.  That social media outlet took too much of my time away and I would find myself stepping away from them to check out what was going on.   Why?  I am going to be more present and enjoy those moments while they are still in my house, because in a blink of an eye, they will be in college and moving out starting a life of their own.  So the next time you think that you need to check that Icon on your phone, think again.  If you think you aren’t feeling like showing up to F3, I challenge yourself to find a fellow HIM that can be a HIM who can hold you accountable for showing up. 

Another 10 Burpees for dropped American Flag

Mosey to Parking Lot

Bolt 45

Toy Soldier Set

Name-o-Rama – Sweet N Low, Ace, Mr. Mom, Deep Lure, Quattro, Roscoe, Mad Dog, and T-Rex on Q

Prayer Requests – Doodle, and the soldiers who lost their lives on duty, and those HIM who hit the fartsack.

F3 Workout 11.29.2023

Location: 1^st Town(Beacon Middle School, Lewes, DE)

Warmup

20 Side Straddle Hops

20 Hip Circles

20 Cherry Pickers

20 Arm Circles

20 Mountain Climbers

20 Mike Tysons

50 LBCs

Laps of Alternating FUN

HIM runs a Lap, other does Curls until lap is complete

HIM runs a Lap, other does Shoulder Press until lap is complete

HIM runs a Lap, other does Flutter Kicks until Lap is complete

HIM runs a Lap, other does Dips on Bench

3^RD F  How to Attack Problems and Overcome Insurmountable Challenges by Allan Stormon VP of Marketing at Ceros

I remember when I used to feel sorry for myself.  I used the problems in my life to fuel my excuses and self-pity.  We read about how true champions use problems and challenges as motivational drivers on the path to success, I was doing the opposite. It was spiralling out of control, to the point that it makes me cringe to reflect back on this behavior.  I was diagnosed with a chronic disease (non life threatening), and in my mind I revelled in the thought that someone might have an ounce of sympathy for me. Maybe they’ll take pity on me and give me a break because I was dealt a bad hand.

When I didn’t get a job I wanted, even after 6 months of applying and interviewing, I felt sorry for myself. Why me? I thought. What did I do to deserve this? When was I going to get mine? I was dealt a bad hand.  Even something as simple as my lack of progression as a musician — I would get frustrated if I felt I was moving slower than I thought I should. Other musicians were doing much better than me. Again, I felt sorry for myself. Why can’t I be as good as the others? Why was I dealt a bad hand?

It was a destructive pattern. When things didn’t go my way, when a problem arose — whether large or small — I thought the world was against me.

Find your perspective

Too often, we get stuck in the day-to-day grind and can’t see the forest for the trees. Our problems feel overwhelming. We don’t approach them with the right perspective. Maybe you’re dealt a bad hand on occasion. Heck, maybe you’re dealt something horrific that is truly life-changing, do the same to whatever you’re facing. In fact, it might be a healthy challenge for you to overcome that helps you in the long term.

Perspective is all around us. You don’t need to look far to see people who are dealing with far greater challenges than you. Millions of people sleep rough in the frigid cold every night, families are displaced by conflict, children have to walk miles to find clean water, people are handed devastating diagnoses every day.

There are a million ways it could be worse.

Challenge yourself to power through problems with positivity

Challenge yourself to put your problems in perspective and tackle them with deliberate action and positivity. The weight of a problem gets worse with the more angst you assign it. If you believe a problem is insurmountable, it will be.

But if you attack it knowing that things could be worse, I think you’ll find yourself toppling your problems methodically, maybe even with a smile on your face. It might not be easy, but it’s certainly better and more effective than revelling in your own self pity. 

Bolt 45

Lt. Dans length of parking lot

Toy Soldier Set

• 50 LBCs
• 25 E2Ks both sides
• 15 Big Boys

Prayers – Ruxpin’s M, Hump Day’s M, and Mr. Mom’s safe travels

Attendence – Looney, Hump Day, and T-Rex on Q

F3 Workout 11.21.2023

The Boro

Warmup

20 – Side Straddle Hops

20 – Windmills

Bolt 45

Mosey to the School

Ladder Exercise

50 Air Squats – Run Lap, 40 Plank Jacks – Run Lap, 30 Bonnie Blairs – Run Lap, 20 Merkins – Run Lap, 10 Burpees – Run lap

3^rd F Quote – G. Michael Hopf “Hard Times create Strong Men.  Strong Men create Good Times.  Good Times create Weak Men.  And Weak Men create Hard Times.”  This made me think of the man who was supposed to be on Q this morning but Duty Called.  I bet he would rather be here with us fellow HIM but was called to work.  I know some HIM decided to Fartsack and each one of us has to decide whether or not to show up in the morning and make that commitment.  What are you going to do today?

10 Burpees – Run Lap, 20 Merkins – run lap, 30 Bonnie Blairs – run lap, 40 Plank Jacks – run lap, 50 air squats – run lap.  Plank for 6

Train made a sound – 10 more Burpees

Mosey back to the MVFD

50 LBCs, 40 Flutterkicks double count, 30 Big Boys, 20 American Hammers double count, 10 4-count Freddies.

Name-o-rama – Hoss, Run-a-way, Sweet N Low, Fuglystick, Quattro, Ace, and T-Rex on Q

F3 Workout CHOP 10.26.2023

Warmup:

25 Windmills

25 Cherry Pickers

Danger Zone – Play Music(SSH entire time with Squat at Danger Zone)

Mosey to the Hill

Hold Plank 30 Seconds, Forearm Plank 30 seconds, 15 Merkins in cadence, Forearm Plank 30 seconds, Full Plank 30 seconds. RECOVER

20 count Mountain Climbers, Spiderman uphill, 25 Big Boys, Spiderman Crawl down hill, plank for 6.

20 Count Mountain Climbers, NUR uphill, 100 LBCs, NUR downhill, plank for 6.

3^rd F

Struggle with my Dad’s birthday yesterday.  I didn’t reach out to anyone and held in me the true feelings of missing my Dad to everyone who asked me how I was doing.  Don’t lie because it beats you up inside as it did to me majority of the day yesterday.

“Trust in the Lord with all your heart, and do not lean on your own understanding.  In all your ways acknowledge him, and he will make straight your paths”  Proverbs 3:5-6.

Mosey back to Fire Hall

Grab Coupon

20 Curls for the Girls, 15 Curls, 10 Curls, 5 Curls, 10 Curls, 15 curls, and 20 Curls.

Jail break up hill, Mosey downhill

Round of Mary – Toy Soldier(Relaxed Recliner Chair), Chattahoochee(Flutter Kicks), Fireplex(4 Ct Freddy)

Name-O-rama –Flat Bottom, Deez, Toy Soldier, Chattahoochee, Probe, Fireplex, Struedel, and T-Rex on Q

Prayer Requests – Baxter Family, Ruxpin’s M treatment, Fireplex’s feet, and Chattahoochee’s (Head, Shoulder, knees, and toes, knees and toes)  

F3 Workout AEGIS 9.30.2023

Warmup:

25 – SSH

25 Windmills

25 Cherry Pickers

25 Seal Claps

Long Mosey Run to Fire House

100 Rounds of Fun**If you have to stop the exercise, you must run a lap around the fire house**

100 Mericans

100 Big Boys

100 Air Squats

100 Curls for the Girls

3^rd F Brotherhood

According to the dictionary, it means “an association, society, or community of people linked by a common interest, religion, or trade.”

You are to help your brothers until the Lord gives them rest, as he has done for you, and until they too have taken possession of the land that the Lord your God is giving them. After that, you may go back and occupy your own land, which Moses the servant of the Lord gave you east of the Jordan toward the sunrise.

— Joshua 1:14-15

To me, that is the meaning of a High Impact Man.   

Round of Merry – 20 reps of each HIMs chosen workout

Mosey to Circle

Name-O-rama – Quattro, Doodle, Mr. Mom, Semi, Ying YUing, Bunt, Ruxpin, Toy Soldier, Chattahoochee, Probe, Fireplex, T-Rex on Q

Prayer Requests – Bobby and the Baxter Fam, Semi and his feet, Paul, and Ruxpin and his M’s continued treatment.

F3 Workout AEGIS 9.2.2023

Warmup:

SSH – 15

Hip Circles – 10 each direction

Forward Lunges around circle

Backward Lunges around the circle

Mosey to the Fire House –

20 Mericans, Lap around Fire House

20 Bent over Rows w/Coupon, Lap around Fire House

20 Shoulder Press w/Coupon, Lap around Fire House

20 Curls for the girls w/Coupon, lap around fire house

20 Skill Crushers w/Coupon

Jailbreak to the Armory

1 Burpee

3^rd F

Jesus said, “Woe to you, scribes and Pharisees, you hypocrites. You are like whitewashed tombs, which appear beautiful on the outside, but inside are full of dead men’s bones and every kind of filth. Even so, on the outside you appear righteous, but inside you are filled with hypocrisy and evildoing.”  Matthew 23:27–28

This would not have been an easy thing for the scribes and Pharisees to hear. It is a hard truth, spoken by our Lord, partly in an attempt to shake them free of their sin. And even though they may not have enjoyed hearing this clear condemnation spoken, since it came from the Savior of the World, we can be sure that these are words of the deepest love and were spoken so that these men would repent and change their ways.

Perhaps each of us, at times, feels like criticizing another. Most often, when we feel this way, it stems from our own personal sin of anger. Perhaps we were hurt by another and that hurt results in a desire for a form of vengeance that comes from anger. But this was not the case with Jesus.

First, these words were spoken by Jesus to his disciples and to the crowds of people, not only to the scribes and Pharisees. So in many ways Jesus spoke this for the good of those who were suffering under the misguided leadership of these religious leaders. But Jesus knew that these leaders would also hear His words, so He spoke those words to them. But unlike us, He did it out of perfect virtue so as to care for their souls.

At times, each one of us needs to hear Jesus rebuke us in love. When we become stuck in our sins, especially if obstinacy sets in, then we need to allow Jesus to challenge us firmly. Such a challenge can be rattling, but that rattling is sometimes necessary. Emotion and passion can lead to sin, but it can also lead to repentance and conversion. The passion with which Jesus spoke became an instrument by which their own passions made them sit up and take notice. The result was that they either became more steeped in their sin or they repented.

Reflect upon what it is in your own life that Jesus wants to say to you. Is there an area of your life in which our Lord needs to address you with passion, strength, clarity and firmness? Most likely there is. Perhaps not in an area of serious sin like it was with these scribes and Pharisees, but if we are open, Jesus wants to powerfully go after every sin within us. Open yourself to Him and allow Him to help rid you of the sins with which you struggle the most. And be grateful for this grace when He does.

Split into Teams

30 Toe Taps on Steps, Frog Jump to top, 5 burpees while team does LBCs, Big Boys, and/or American Hammers until Team is complete.

Bear Crawl to curb 50 LBCs

Bear Crawl back – 50 Flutter Kicks

Mosey to Circle

Sally has come to the circle for the Final Burn(4 minutes need speaker)

30 Four Count Freddies

Name-O-rama – Deez, Whirlybird, FNG(Bunker), Bunt, Looney Tunes, Mr. Mom, Semi, Chattahoochee, Chauffeur, Probe, Ruxpin, Fireplex, and T-Rex on Q.

Prayer Requests – Semi and his M, Ruxpin, Quattro safe travels, and Bunker shoots a big buck.

10 Monkey Humpers towards Whirlybird

SSH – 50 reps

Windmill – 15 reps

Bolt 45s

Patriot Run to the School

Ladder Exercise

50 Air Squats – mosey to the cone and back

40 Plank Jacks – Mosey to the cone and back

30 Bonnie Blairs(15 each side) – Mosey to the cone and back

20 Mericans – mosey to the cone and back

10 Burpees – Mosey to the cone and back

Plank for 6

3^rd F

Ever feel like something has you going down the path unhappiness?  Feel like nothing is going right for you?  I do.  I have been trying to achieve a goal of getting to my college weight BUT Cookies, drinks, and snacks or ice cream are in my way.  Do I have the right mind set to achieve my goals?  Can I tell myself to stay the path to achieve my dream goal?  What’s causing you to struggle? 

Lack of Determination

Determination is a positive emotional feeling that promotes persevering towards a difficult goal in spite of obstacles. Determination occurs prior to goal attainment and serves to motivate behavior that will help achieve one’s goal.

I keep reminding people to post a note where they can see it to remind themselves they can do it.  I heard of this guy who is trying to run 100 miles in under 24 hours.  What do you think?  Is it possible?  Sure it and when he told me yesterday that he is going to train and set a goal to achieve it, I am sure this guy in this group won’t lack that determination.  He is a person I admire for his determination and how it rubs off on his family.  GO GET EM’ YUKON!!!  Set a goal for the next 8 weeks, track it, and September 16^th, I am going to ask you all what you set as a goal and did you achieve it.  Can I count on you doing this? 

10 Burpees – mosey to cone

20 Mericans – mosey to cone

30 Bonnie Blairs – mosey to cone

40 Plank Jacks – mosey to cone

50 Air squats – mosey to cone

Plank for 6

Mosey to Armory

50 LBCs, 25 Big Boys, 25 E2Ks, 20 Hello Dollies, and 30 Flutter Kicks

6 Inches by Quattro

Name-O-Rama: Quattro, Sink-O, Doodle, Yukon, Pick, Mr. Mom, Bunt, Semi, Ying-Ying, Whirlybird, Chattahoochee, Chauffer, Probe, Fireplex, and T-Rex on Q,

Prayers – Quattro’s FIL, Blake, Ruxpin and his M, Chauffer’s travel to NJ

5/30/23 The Boro Workout        

20 SSHs

15 Cherry Pickers

10 Blarts(Al Gore, start Left, Forward, Right, and Back = 1 rep)

15 Windmills

Mosey to the School Parking Lot

Length of parking lot

Round #1

Lt. Dan, Side Shuffle, Mosey, Frog Jumps

Round #2

Jail Break, Side Shuffle, Nur, Crab Crawl

Round #3

Side Shuffle, Dragon Crawl, Side Shuffle, Crawl Bear

3^rd F

Sometimes, the day after a challenging workout can be a struggle. Your muscles are sore and that makes it hard to get in and out of your car (if you can get to your car in the first place). But there are ways to ease the pain from a good workout. Here’s how to speed up your recovery:

Drink a lot of water

Hydrating after a workout is key to recovery. Without enough water in your body, you won’t be able to bounce back and take advantage of all of the hard work you’ve just done. Water provides many benefits for your body, including carrying nutrients and oxygen to your cells and regulating body temperature. Without proper hydration, it’s difficult for your body to normalize blood pressure and stabilize your heartbeat. You’ll reap the rewards of your tough workout when you drink water.

Get enough sleep

Getting proper rest is easily one of the most effective ways to recover from any form or degree of physical exertion. Sleep allows your body to repair its muscle tissue. Hormones, such as human growth hormone and testosterone, increase during sleep, which helps you perform even better the next day. By sleeping eight hours each night, you’ll not only recover quickly but also reduce your chances of injury.

To improve your sleep quality, give yourself time to relax each evening as you get in bed. Sticking to a regular schedule will help you avoid being overly tired before getting in bed. You can also fall asleep quickly by stopping the use of electronics at least a half hour before your bedtime. Following these sleep tips takes discipline, but you’ll be well-rested when you wake up.

Eat nutritious food

Consuming the best foods possible will give your body the proper fuel it needs to perform and recover. What you put in your body matters because your recovery depends on the vitamins and nutrients you digest. Physical activity puts stress on your body, so you need to support the recovery process by eating well.  

Foods that can be beneficial in your recovery process include whey protein powder, black beans, whole milk, Greek yogurt, whole-wheat pasta, and chicken. Give your body foods that will provide energy and nutrients that facilitate muscle building.

Massage

An effective way to reduce delayed onset muscle soreness is massage. This increases blood flow which speeds up the recovery process. The increase in circulation also helps to reduce the feeling of fatigue that follows a tough workout. Intense muscle soreness can be reduced (no matter what type of workout you’ve done) with the help of massage. This is true for a wide range of physical activity from running to bodybuilding. Apply what you’ve learnedBy putting these tips to work for you, you can provide your body with the tools it needs to recover. The sooner you recover, the sooner you can continue to achieve your fitness goals.

Toy Soldier Set(50 LBCs, 25 E2Ks, 10 Big Boys)

Mosey back to the Fire Station

15 Box Cutters

20 Flutter Kicks

20 Four Count Freddies

Name-O-Rama – Roscoe, Quattro, and T-Rex on Q

Prayer Requests – Ruxpin’s M, Quattro’ FIL, and Semi’s M.

F3 Workout 4.28.2023

SSH – 15 reps

Windmill – 15 reps

Arm circles – 10 each way

Bolt45

Mosey to the Fire House

Four Corners Workout

1^st Corner By VFD Sign – (ABS)50 LBCs, 15 E2Ks each side, Flutter Kicks(50 double count)

2^nd Corner by Stairs – (Arms) 20 Curls for the Girls, 20 Shoulder Press, 10 Tricep Extensions

3^rd Corner by Pine Street – (Legs) 20 Iron Mikes, 20 Lunges(10 each side), 20 Calf Raises)

4^th Corner by Bedford Street – (Back) 20 Diamond Merkins, 20 Wide Merkins, 20 Merkins

Station 1 to 2 – Bear Crawl

Station 2 to 3 – Dragon Crawl

Station 3 to 4 – Crab Crawl

Station 4 to 1 – Lt Dan

3^rd F Motivation

Encouragement – Words or behavior that give someone confidence to do something.  Everyone in this circle has been tested multiple times with challenges that we all think we cannot achieve.  That is the Lord helping us become stronger HIM.  He said in (Isaiah Chapter 41 Verses 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.”  Think about a recent event, the passing of my father, Johnny’s father, trouble with a spouse, a friend, a co-worker.  The group of HIM inside this circle has been there to help each other overcome this adversity, struggle, challenge we have been dealt to find that confidence to do that one thing we needed to do to feel that accomplishment.  Continue to set a goal for yourself to find a person, young man, child, to help encourage in school, work, church, sports, whatever it may be to help gain the confidence they need to take that next step.   

I said this quote on my last Q where I had to step up and fill-in on a day I don’t normally attend.  “Once you learn to quit, it becomes a habit” – Vince Lombardi

Write that down somewhere where you can see it and have that phrase be your encouragement.

Wall Sits while teammate did 10 burpees

Mosey back to circle

2 sets of Iron Cross – Hold 2 Bricks in hands and lay on your 6 in a T with Hands and Feet at 6”

Name-O-Rama: Quattro, Sink-o, Doodle, Bunt, Woodstock, Semi, Toy Soldier, Fireplex, and T-Rex

Prayers – Lots of people’s feet, Fireplex’s family, and T-Rex’s family.

F3 Workout 4.18.2023

SSH – 15 reps

Windmill – 15 reps

Arm circles – 10 each way

Iron Mikes – 10 each side

Mosey to the field

15 Rep Football Dash – Start at Goal Line w/ 1 Coupon Squat Mosey to far Goal Line 14 Merkins, repeat to 14 Coupon Squats and 1 Merkin.

3^rd F Motivation

What drives you to come to post to a workout?  Trying to lose weight?  Get in Better Shape?  Skip one night of reaching for a drink?  Start your day right with a clear mind? Let this quote sink in:

“Once you learn to quit, it becomes a habit” – Vince Lombardi

People who set goals to achieve things in life need to live by this simple saying.  You want to start a new business, post this sign on a wall, write it on a Post-It in your truck, put it on a mirror in your bathroom.  Track your successes and failures.  I have kept a weight tracker on my phone, marking down my weight since 2/24/2022 I was 260 lbs. and recently weighed in at 231.  My goal is to get back to my college baseball weight but not lose strength. 

What is your goal?  Write it down and track it.  Find a place to write down what Coach Lombardi said and commit yourself to that phrase.

20 LBCs

10 Big Boys

Name-O-Rama: T-Rex on Q, Semi, and Looney Tunes

Prayers – Semi’s opportunities, T-Rex’s Dad