Author name: Justin Savini

Finishing Strong

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8/22/2018

QIC: Vanilla

AO: Primis: Lewes, DE

PAX: Chappie, Canvas, Chairman, Ruxpin, Vanilla

Warm-O-Rama

SSH – 20 IC

Seal Jacks – 20 IC

Smurf Jacks – 20IC

Plank Jacks – 20IC

Cherry Pickers – 20 IC

Windmill -20 IC

Mosey to Shipcarpenters Square

The Thang: Four Corners

PAX Completed 20 Powerjacks OYO at the first corner, Nur to 2nd corner for 20 Lunge Jumps, Bear Crawl to 3rd Corner for 20 Star Jumps, Karaoke (Switch half way) to 4th Corner for 20 Skater Lunges, Crawl Bear back to first corner to complete.

Mosey to George HP Smith Park playground

The Thang 2: Colonel Trautman

PAX split into two groups. First Group ran  20 yards, completed 3 pull ups, ran back to relieve group 2. Group 2 completed 10 Merkins and then held plank until group 1 returned. Groups rotated for 5 rounds.

Break for Third F: Finishing Strong

QIC is currently reading “Finishing Strong” by Steve Farrar, a book for men on how to Finish this life well. Statistically, only 1 in 10 men will finish well in their lifetime, meaning 9 out of 10 will experience moral failure in some category. Farrar shares that this is predominately due to Men not being able to “Survive the Ambushes” of life when they come. There are three primary ambushes that men will face:

  1. The Ambush of another woman
  2. The Ambush of Money
  3. The Ambush of neglected family

Farrar shares that in a study of nearly 250 Christian men who fell for the ambush of another woman, there were 4 key components that nearly all of them had in common. First, none of the men had regular accountability. Second, all had ceased to spend time daily in prayer & scripture. Third, 80% of them became sexually involved from counseling a woman other than their wife. Fourth, all 250 were convinced that moral failure would NEVER happen to them.

We can learn from these men who did not finish well and again we see that F3 can provide a barrier of protection to assure that all of us can finish well. F3 assures that a man is surrounded by other men who are glad to hold them accountable in all areas of life, not just fitness. F3’s COT provides a time of daily prayer and the Third F often provides biblical insight to speak life and truth into all PAX who post. F3 is for men only, so the nonsense relationships with women other than our wives that too often can come from “the gym” are never gonna happen with this group. F3 keeps us on our toes. Sure, it keeps us in shape physically. But I believe that the greater value of F3 is the shield of protection that we men provide for one another to assure that we all have the best shot to Finish Strong.

Mosey back to AO

Ended with the “Little Baby Flutter Crunch (LBFC)” – PAX are on their six doing flutter kicks while simultaneously completed crunches. Don’t count the flutter kicks, count only the crunches. Completed 20 OYO.

Ended with Number-Rama, Name-O-Rama, & COT/BOM

Humbly Your QIC,

Vanilla

 

Monkeying Around

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6/23/2018

QIC: Vanilla

AO: CHOP: Milton, DE

PAX: Chappie, Chattahoochee, Fireplex, Hideous, Skipper, Summit, Vanilla,

Warm-O-Rama

SSH – 20 IC

Seal Jacks – 20 IC

Smurf Jacks – 20IC

Plank Jacks – 20IC

Cherry Pickers – 20 IC

Windmill -20 IC

A “Friendly” Patriot Run to Milton Memorial Park

The Thang: Monkeying Around

PAX rotated between 5 stations doing as many reps as possible for as many rounds as possible. Rotation happened when PAX running at station 5 completed their loop.

  1. Pull Ups
  2. Swerkins w/ Tuck (Complete a merkin with feet in swing then pull feet in for a tuck – BRUTAL!)
  3. Box Jump to Incline Merkin
  4. Forearm Plank
  5. Run loop around gazebo

3rd F Message: Extreme Ownership

“On any team, in any organization, all responsibility for success and failure rests with the leader. The leader must own everything in his or her world. There is no one else to blame. The leader must acknowledge mistakes and admit failures, take ownership of them and develop a plan to win. The best leaders don’t just take responsibility for their job, they take Extreme Ownership of everything that impacts their mission.” – Jocko & Leif, Extreme Ownership

“As individuals, we often attribute the success of others to luck or circumstances and make excuses for our own failures and the failures of our team…Total responsibility for failure is a difficult thing to accept, and taking ownership when things go wrong requires extraordinary humility and courage. But doing just that is an absolute necessity to learning, growing as a leader, and improving a teams performance.” -Jocko & Leif, Extreme Ownership

“You can’t make people listen to you. You can’t make them execute. That might be a temporary solution to a simple task. But to implement real change, to drive people to accomplish something truly complex or difficult or dangerous you can’t make people do those things. You have to lead them.” -Jocko & Leif, Extreme Ownership

Thoughts from QIC: Extreme Ownership is a man in the mirror mentality. In every and all situation, regardless of “fault,” the only thing we as leaders can control is our attitude and actions. Taking extreme ownership sets an example that will trickle down into your team, family, subordinates, etc. As a byproduct those that look to you for leadership will start to apply extreme ownership to their own selves. If you want to see change in those around  you, as a leader, they need to see change in you. This means 100% extreme ownership in all situations.

Patriot Run back to AO

Site Q Handoff from Chappie to Chattahoochee (See Video Attached)

Ended with Number-Rama, Name-O-Rama, & COT/BOM

Humbly Your QIC,

Vanilla

Dirty Thirty Birthday Beatdown

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6/23/2018

QIC: Vanilla

AO: CHOP: Milton, DE

PAX: Chappie, Chattahoochee, Chairman, Leatherman, Toy Soldier, Fireplex, Summit, Vanilla, Waterfall (Early Dismissal)

Warm-O-Rama

SSH – 30 IC

Seal Jacks – 30 IC

Cherry Pickers – 15 IC

Windmill – 15 IC

The Thang: Dirty Thirty Birthday Beatdown

Shuttle Run format with exercises on each end. 30 exercises for 30 reps with Prison Break in between from end to end of CHOP parking lot.

  1. Merkin
  2. Squat
  3. LBC
  4. Derkin
  5. FWD Lunge (Alt. Legs)
  6. Flutter Kick IC
  7. Incline Merkin
  8. Reverse Lunge
  9. Scissor Kick IC
  10. Diamond Merkin
  11. Mexican Jumping Beans
  12. Box Cutters IC
  13. Ranger Merkin
  14. Calf Raises
  15. Leg Lifts
  16. Wide Arm Merkin
  17. Iron Mikes (Lunge Jumps)
  18. High Plank – 30 Count
  19. Shoulder Taps
  20. Apolo Ohno’s
  21. American Hammers IC
  22. Overhead Claps
  23. Burpees
  24. Box Cutters IC
  25. FWD Arm Circles IC
  26. Broad Jump to Back Peddle
  27. Forearm Plank – 30 Count
  28. Reverse Arm Circles IC
  29. Wall Sit – 30 Count
  30. Big Boys

3rd F Message: The Joy is in the Journey

“Success is a journey, not a destination”

I’ve heard many times that if you want to hear God laugh, tell him your plans. As I reflect on the last decade of my life, it looked nothing like I would have scripted. It had deep dark valleys and some wonderful mountaintop experiences, both of which I would not have expected. I had big goals set for things I wanted to achieve by 30 and quite frankly the bulk of them never came to fruition. But I’m confident in this, that He who began a good work in me, will be faithful to complete it until the day of Christ Jesus (Philippians 1:6).

“For I know the plans I have for you, plans to prosper you and not to harm you, to give you a future and a hope.” -Jeremiah 29:11

As leaders and High Impact Men, it is our responsibility to cast vision, set goals, and know our direction. However, as leaders, we also need to be emotionally stable enough to embrace and enjoy the journey, even when it takes us down a different path than planned. Leaders love the journey, leaders love the process. Leaders stay diligent even when things shift, because ultimately they know that God will work all things out for the good of those who love him (Romans 8:28). Embrace the Journey, Find Joy in the Journey, and keep traveling toward your destination, even when a decade is nothing like you expected.

“Let us not become weary in doing good, for at the proper time, we will reap a harvest, IF we do not give up.” -Galatians 6:9

Ended with Number-Rama, Name-O-Rama, & COT/BOM

Humbly Your QIC,

Vanilla

3 Thangs for 3 PAX

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6/23/2018

QIC: Vanilla

AO: Aegis: Georgetown, DE

PAX: Fireplex, Summit, Vanilla

Warm-O-Rama

Cherry Pickers – 19 IC

SSH – 20 IC

Seal Jacks – 20 IC

Smurf Jacks – 20 IC

Plank Jacks – 20 IC

Mosey to Napa Autoparts

Cherry Picker – 20 IC

Windmill – 10 IC

Mosey to Georgetown Middle School for Tha Thang

The Thang 1: Chappie Challenge aka Scary Spice Circuit

Start: PAX lined up along sidewalk 1 on near side of school front yard.

Round 1: Bearcrawl to sidewalk 2, mosey back to start, complete 30 merkins OYO.

Round 2: Bearcrawl to sidewalk 2, Lt. Dans to sidewalk 3, mosey back to start, complete 20 merkins.

Round 3: Bearcrawl to sidewalk 2, Lt. Dans to sidewalk 3, Dragoncrawl to sidewalk 4, mosey back to start, complete 10 merkins.

The Thang 2: Quarter Pounder

Sprint 25 yards – 25 Merkins, Nur Back

Sprint 50 yards – 50 Prisoner Squats, Nur Back

Sprint 75 yards – 75 Mtn. Climbers, Nur Back

Sprint 100 yards – 100 LBCs, Nur Back

Break for 3rd F

“The only thing necessary for the triumph of evil is for good men to do nothing.” -Edmund Burke

Read excerpt from Freed to Lead by OBT & Dredd

“There are many great Workout locations in F3Nation, but Charlotte’s Freedom Park was the first. It is where it all started. Not only is it a great place for a Workout, it also serve the community in a thousand different ways. The average man in F3Metro probably spends an average of 7 hours a week there in one capacity or another. Go there on a Saturday morning in the spring or fall and you will see the parking lots stuffed full of minivans and the fields overrun with kids playing soccer and baseball. There is so much sweet America there it will make your teeth hurt. When the world is running particularly amok, a day in Freedom is all a man needs to keep him focused on what we have here, what is worth protecting. The World may be afire, but we have Freedom, brothers. We have Freedom. Is it likewise in every park that is part of F3Nation? We imagine so. That is really why we do this, isn’t it?

One day after soccer, Dredd was walking toward his minivan with his daughters when the youngest one asked him why there were never any police officers at Freedom Park. He had never thought about it until that moment, but she was right. Except at the front gate (enforcing the no-left turn rule), he had never seen a police officer patrolling the park. So he answered, “They are probably at other places where they are needed.”

Which prompted her older sister (in her older sister voice) to say, “Yeah, we don’t need them here because we have the daddies.”

Little sister replied, Riggggght we have the daddies to keep us safe at Freedom. The police are at the parks without the daddies.” At that, Dredd kind of looked away so his daughters wouldn’t see the tears in his eyes, and he noticed that he could see about five other F3 guys within nine-iron distance, coaching soccer or cheering their kids on. And he knew there were another twenty F3 men that he couldn’t see from where he was standing. But there were there. 

It occurred to Dredd that if the bad guys came to Freedom they might have thought it easy pickings because they would see no police on duty. But they would be mistaken. If evil came to Freedom it would have the daddies to contend with, and it would not stand a chance. While we might be outnumbered Brothers, we have locked our shields and will keep them locked in the heat of battle. We know that to be true. 

Alone, we may go down fighting but we are still easily overcome. But we do not fight alone. We fight behind the Locked Shields of the Minivan Centurions. That shield wall will not be broken. That is Why We Are Here. We are F3.”

Mosey back to AO for Tha Thang 3: Captain Thor

1:4 ratio of big boys & American hammers, work to 10:40

Ended with Number-Rama, Name-O-Rama, & COT/BOM

Humbly Your QIC,

Vanilla

D-Day Remembrance, 5 Beach Beat Down

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5/24/2018

QIC: Vanilla

AO: Lewes, DE

PAX: Canvas (FNG), Chattahoochee, Chappie, Chairman, Fireplex, Leatherman, Summit, Vanilla

FNG Count: 1 – Welcome Canvas!

Total Mileage: 3.19

D-Day Intro:

“During World War II (1939-1945), the Battle of Normandy, which lasted from June 1944 to August 1944, resulted in the Allied liberation of Western Europe from Navi Germany’s control. Codenamed “Operation Overlord,” the battle began on June 6, 1944, also known as D-Day, when some 156,000 American, British and Canadian forces landed on five beaches along a 50-mile stretch of the heavily fortified coast of France’s Normandy region. The invasion was one of the largest amphibious military assaults in history and required extensive planning. Prior to D-Day, the Allies conducted a large-scale deception campaign designed to mislead the Germans about the intended invasion target. By late August 1944, all of northern France had been liberated, and by the following spring the Allies had defeated the Germans. The Normandy landings have been called the beginning of the end of war in Europe.” (history.com)

Warm-O-Rama

Cherry Pickers – 19 IC

SSH – 44 IC

Windmill – 19 IC

The Thang: 5 Beach Beatdown

Mosey to CanalFront Park Stairs for “Omaha Beach”

44 Mt. Climbers IC

Bear Crawl up the stairs

44 Merkins OYO

Mosey to Savannah Road Pavilion for “Utah Beach”

44 Irkins (Incline Merkins)

44 Dips

44 Big Boy Sit Ups

Mosey to Lewes Beach for “Gold Beach”

Partner up, One partner does Burpees wile the other storms to shoreline and back, rinse and repeat until team reachers 44 total Burpees.

Break for 3rd F: See Below

Mosey back to AO for “Sword Beach”

44 Ranger Merkins

44 American Hammers IC

Unfortunately we ran out of time for the fifth beach – “Juno Beach”...any PAX looking to finish OYO later today, here’s the assignment:

44 Derkins

44 Prisoner Squats

44 Flutter Kicks (4 Count IC)

Ended with Number-Rama, Name-O-Rama, & COT/BOM

3rd F Message: One Day as a Lion

“Men, I am not a religious man and I don’t know your feelings in this matter, but I am going to ask you to pray with me for the success of the mission before us. And while we pray, let us get on our knees and not look down but up with faces raised to the sky so that we can see God and ask his blessing in what we are about to do.”

“God almighty, in a few short hours we will be in battle with the enemy. We do not join battle afraid. We do not ask favors or indulgence but ask that, if You will, use us as Your instrument for the right and an aid in returning peace to the world.”

“We do not know or seek what our fate will be. We ask only this, that if die we must, that we die as men would die, without complaining, without pleading and safe in the feeling that we have done our best for what we believed was right.”

“Oh Lord, protect our loved ones and be near us in the fire ahead and with us now as we pray to you.”

All were silent for two minutes as the men were left, each with his individual thoughts. Then the Colonel ordered, “Move out.” — Lt. Col. Robert L. Wolverton, commanding officer of 3rd battalion, 506th PIR.

 

Though we may never storm the beaches or Normandy, may we always live our lives with the courage of High Impact Men and pray that God would use us and mold us with an attitude like that of Lt. Col. Robert L Wolverton’s prayer.

Humbly Your QIC,

Vanilla

The Monster Cooper

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5/24/2018

QIC: Vanilla

VQ on Warm-O-Rama: Leatherman

AO: Milton, DE

PAX:  Chattahoochee (Early Dismissal), Chappie, Chairman, Fireplex, Leatherman, Summit, Waterfall, Vanilla, Precut (FNG)

FNG Count: 1 – Welcome Precut!

Total Mileage: 3.05

Warm-O-Rama – Leatherman on VQ!

SSH – 20 IC

Prisoner Squat – 20 OYO

Cherry Pickers – 20 IC

Mountain Climbers – 20 IC

Merkins – 10 OYO

Mosey’d to Mill Park

The Thang: The Monster Cooper

Goal: 10 Rounds of 10 reps, 9 reps, 8,7,6,5,4,3,2,1

10 Power Jacks (SSH with squat), 10 Sky Dive Merkins (At bottom of merkin hands up, feet up), 10 Big Boy Sit Ups. Run 1 Lap up Mulberry St. Hill, around to Governor’s Walk Entrance and back down to Start (Distance .3 miles – approx. 500 meters). Rinse, repeat. Every round decrease 1 rep.

Lead PAX completed 10,9,8,7,6,5. Ran out of time. Quick 3rd F Message (content below), Waterfall gave us a 20 count, Mosey’d back to AO.

Count-O-Rama, Name-O-Rama, and the Circle of Trust. Named our new brother “Precut” due to his occupation in sales at Wyoming Millwork and his “stature.” Welcome Precut!

3rd F Message

“Commitment means staying loyal to what you said you were going to do, long after the mood you said it in has left you.”

This quote guides me in much of my decision making. Especially last night when I had already been to two consecutive F3 beatdowns and really wasn’t up for another early rise in the gloom. My flesh, my mood, my feelings, all wanted to bail out and ask someone else to Q so I could stay cozy in my fartsack this AM. But then I remembered, I committed to leading.

If you lose money, you’ve lost nothing, you can always earn more. If you lose a friend, you’ve lost something. If you lose your word, you’ve lost everything. Our character, integrity, and accountability are what being a High Impact Man is all about. In our families, community, workplace, and F3, commitment is staying loyal, regardless of mood. Living life with this level of loyalty breeds results in all areas of life. Stay loyal, Stay Committed, Stay High Impact.

Psalm 37:5 – “Commit your way to the Lord; trust in him, and He will act.”

Proverbs 16:3 – “Commit your work to the Lord, and your plans will be established.”

2 Timothy 1:7 – “I have fought the good fight, I have finished the race, I have kept the faith.”

 

Humbly Your QIC,

Vanilla

Lewes, DE Recon

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5/23/2018

QIC: Vanilla

AO: Lewes, DE

PAX: Chappie, Chattahoochee, Leatherman, Vanilla

Description: In the word’s of Chappie, “this new AO is a GOLD MINE!” 4 HIM posted at 0515 to explore downtown Lewes before its official launch date, June  6th.  We logged 3.65 miles and discovered everything from staircases, miles of sand, walls, piles of coupons (rocks), a parking garage, a downtown park stock with monkey bars, benches, platforms, and more! The beatdown’s that will come out of Lewes are bound to be epic! If you’re looking for a beach vacation but don’t want to miss a beatdown, come to Lewes and join us!

Warm up

SSH – 20 IC

Seal Jacks – 20 IC

Cherry Pickers – 20 IC

Windmill – 20 IC

The Recon

Start from Lewes Little League/Lewes Canalfront Park. Mosey’d along marina docks and made first pit stop for Hello Dolly’s IC with legs suspended off of dock.

Continued Mosey up staircase and toward downtown. Made next pit stop and did 20 Derkins and 20 Dips on Memorial Park parking barricade.

Mosey’d further to Zwaanendael Park, pitstop for 20 Diamond Merkins, 20 Wide Merkins, 20 Ranger Merkins.

Mosey’d up Savannah to Beebe Hospital Parking garage and ascended up every level to the rooftop. Wall-sits w/ 20 seal claps then 20 overhead claps. Bear Crawl length of garage, sprint back. 

Mosey’d back down to the bottom and continued on to George HP Smith Park. Another pit stop at Park playground for 5 Pull-Ups and 10 Box Jumps. 

Mosey’d from Park back to AO origination. Had time for 1 last round of pain at Canalfront Park. 20 Swerkins, 20 Dips, 20 Urkins, 20 Bench Squats (Get Low!)

Ended w/ Count-O-Rama, Name-O-Rama, and COT.

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