GRIT MILL 3/22/2023
WARM UP
SSH 20 I.C. CHERRY PICKERS 20 I.C IMPERIAL WALKERS 20 I.C. WINDMILL 20 I.C. LOW PLANK > 360* LOW PLANK CRAWL > 10 PLANK PRESS UPS.
THE THANG: MODIFIED MURPHY
1/2 MILE MOSIE
100 BIG BOYS – 200 MERKINS – 300 SQUATS
TACKLED IN 1/4 INCRAMENTS (4 ROUNDS)
25 BIG BOYS – 50 MERKINS – 75 SQUATS (X4)
1/2 MILE MOSIE
THIRD F: 5 LOVE LANGUAGES INTRO
QUALITY TIME RECEIVING GIFTS ACTS OF SERVICE PHYSICAL TOUCH WORDS OF AFFIRMATION
NUMBER-RAMA NAME-O-RAMA COT
Date: 03/23/2023
AO: CHOP, Milton, DE
QIC: Pooh VQ
Warmup
SSH – 20 IC
Moroccan Night Clubs – 30 IC
Cherry Pickers – 20 IC
Imperial Walkers – 20 IC
Bolt 45’s
The Thang
Moseyed to “Oh Hill No” where Pax completed a bear crawl up the hill and a crawl bear down. Then each Pax completed 10 burpees, 20 merkins, and 30 squats. Plank for the six. Pax Nur’d up the hill and ran down and completed 10 burpees, 20 merkins, and 30 squats. Plank for the six. Pax Nur’d up the hill and ran down and completed 25 LBC’s, 25 flutter kicks, and 25 squats. Plank for the six. A break was taken for the 3rd F Message. Then each Pax completed a bear crawl up the hill and a crawl bear back down and completed 5 of the 6 previously identified exercises at their discretion. Plank for the six. Pax mosey’d back to the AO for a round of Mary to finish the beatdown.
The beatdown ended with a COT with a name-o-rama, announcements, and a prayer.
F3 message 03/23/2023
God created humans in His image. We have the distinction of being designed on the model of our creator and Lord. As such, we are treasured by Him. We should take note that those around us are also made in the image of God. That person in line at the grocery store, that face on social media, that server at dinner — all are made in God’s image, and God cherishes them all. They are all human beings and creations of God. Knowing that we are all made in the image of God should prompt us to see value in others. God calls us to love one another. Seeing value in everyone is not the same as agreeing or being best friends with everyone. Instead, it means showing all people the love of Christ through what we do and how we treat them. Each person brings value to the world and to God’s kingdom. We all have purpose, and we should treat all people mindfully and with great respect because God has deemed them of value.
Respectfully, POOH
Warmup:
20 – SSH
20 – Windmill
20 – Moracan Night Club
10 – Mountain Climbers
Mosey to School
Split in teams
Suicide Run while team does Merkins, Squats, SSHs, Crab Jacks, Plank Jacks, and LBCs.
Carolina Drill in circle both ways
3rd F
To invigorate is to fill with energy or a feeling of vitality, renewal, or refreshment.
Invigorate is especially used in the context of things that make people feel “alive” or renewed or refreshed physically, mentally, and emotionally. Such a state or feeling can be called vigor, which is at the root of invigorate. In other words, to invigorate is to fill with vigor. Someone who feels this way can be described with the adjective invigorated, as in I feel really invigorated after that long, restful weekend. Something that invigorates can be described with the adjective invigorating, as in I love an invigorating swim in the ocean. Sometimes, invigorate is applied to things other than people to mean something like stimulate or boost, as in These measures are meant to invigorate the economy.
There is one undeniable truth; Men need authentic relationships with other men who are working to be strong fathers, husbands and leaders. Isolation will destroy a man! We have the opportunity to change our community and the trajectory of our families. Getting in the best shape of your life is just a by-product. The workout is what draws most men like a magnet but the relationships, brotherhood and community keeps men coming back. An F3 workout helps us accomplish F3’s mission to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Call out each HIM and ask who brought and why they keep coming back.
Yeah we like to joke around and poke the bear, but we need to focus on the main thing stated above “Isolation will destroy a man”. It almost destroyed me when I was young.
Patriot to the Armory in Teams
Stair hops to top – 10 Burpees while others hold 6”, Hello Dolly’s, Flutter Kicks, Big Boys, and American Hammers.
Mosey back to the circle
Announcements – Memorial Day Beatdown is still on a Monday this year
Prayers – Quattro’s Feet, 2.0 hurt at F3 Houston Area, T-Rex Dad, All HIM needing that support these days to avoid temptation HIM – T-Rex(Q), Yukon, Pick, Quattro, Looney Tunes, Whirlybird, Semi, Sherlock, Ruxpin, Fireplex, Probe,
03/16/2023
F3 Angry… Bird Chest
QIC: MacDaddy
5 Outstanding bird chested HIM showed up at the Gritmil for a FabTabulous Beatdown.
Focker, Woodstock, Roscoe, Ruxpin, MacDaddy.
Warm-O-Rama
Single Sided Giant Arm Circles, Forward Only X 10 in cadence.
Swimmers Stretch X 10 in cadence.
Whirli-Stocks X 15 in cadence.
MacDaddy Merk 45s in cadence. Recently, as of today, changed to MacDaddy Merk 30s.
The Thang
HIM will “The Price is Right Run” to the basketball court.
Team up: Partner sprints to other side of B-Ball court and Lt Dans back while partner starts Merkins.
Stop when combined team finishes 200 Merkins.
3rd F
In the spirit of Merkin Madness, I’d like to talk about anger. As men, I know this is something we can all relate to.
Anger is everywhere. It’s in the news, it’s in the schools, it’s in the work environment, and we even see it driving down the roads. Let me share with you a little story.
An everyday honest man was being tailgated by a stressed-out woman on a busy boulevard. Suddenly, the light turned yellow just in front of him, and he decided to make a full stop. He did the right thing, stopping at the light where there was also a crosswalk. He could have easily beaten the yellow light by accelerating through the intersection, but he did the right thing and came to a complete stop. The tailgating woman just flew off the handle as she slammed on the horn with one hand, while giving the middle finger with the other, screaming in frustration that she missed her chance to get through the intersection.
Does this sound familiar? Maybe we can relate.
Well, as she was still in mid-rant, she heard a tap on her window. She looked up and saw the face of a very serious police officer. The officer ordered her to exit her car with her hands up. Then, he took her to the police station where she was searched, fingerprinted, photographed, and placed in a holding cell.
After a couple of hours, a policeman approached the cell and opened the door. She was escorted back to the booking desk where the arresting officer was waiting with her personal effects. He said to her, “Mam, I’m very sorry for this mistake. You see, I pulled up behind your car while you were blowing your horn, cussing up a storm, and flipping off the guy in front of you. It was then, that I noticed the ‘Choose Life’ license plate holder, the ‘What Would Jesus Do’ bumper sticker, the ‘Follow Me to Sunday-School’ bumper sticker, and the chrome-plated Christian fish emblem on the trunk. So naturally, I assumed that you had stolen the car.
You see men, anger has so much power and can have control over any individual, anyone one of us can be subject to it.
The word Anger found in the dictionary as a Noun that says: a strong feeling of annoyance, displeasure, or hostility. As a Verb, it means to fill with anger, or provoke anger in.
As Christians, High Impact Men, Role Models, Teachers, & Leaders in our home and our community, we are certainly not exempt from this behavior of anger, in fact the Bible says in
Proverbs 27:4, “Wrath is fierce, and anger is a flood”. “Anger is a Flood”.
What does that mean?
Take a moment and think of a flood and what it looks like. Here we have a flood that just comes roaring in, and what is it doing, it’s destroying people, property, and everything in its path.
It’s just so powerful, it rips through and destroys everything.
This is why we need to get control of our anger, because it can ruin us, and everyone around us.
Ephesians 4:31 – “Let all bitterness and wrath and anger and clamor and slander be put away from you, along with malice.”
Let’s look at Cain. He became angry with his brother Abel, and then what happened, he murdered him.
Prior to this event, you find in Genesis 4:6-7: God said to Cain, “Why are you angry? And why are you looking down? Will not your face be happy if you do well? If you do not do well, sin is waiting to destroy you. Its desire is to rule over you, but you must rule over it.”
God is speaking about self-control. We need to hold our tongue, control our temper, and rule over our anger, to keep that flood from ruining everything we love.
Back to the Thang:
Teams split up again. Parner places feet against the fence and start Mike Tysons, Then, partner Frog Hops to free throw line, Bear Crawls to center line, then Crossovers to the fence, return to partner with a sprint and switch until a total combine 100 Mike Tyson are completed.
The Price is Right Run back to AO, but not before stopping to do Lt Dans across the bridge.
HIM finished strong with plenty of time for the COT.
Good push, literally….
Gee eye VQ – Warm up
Hip Circles – 20 OYO each Direction
Superman Merkins – 15 IC
SSH – 20 IC
Slow Tempo Squats – 15 IC
Mountain Climbers – 20 IC
The Thang
Mosey to Little League Park
F3 Message – Q shared the story of how he found a painted rock at the workout on 3/14/23. The hashtag on the rock pointed to #Teamlennyrocks on Facebook. The message was about Lenny Williams, a 20yr old that passed away from a battle with cancer back in October of 2022. Lenny’s family are all Milton FD members and Lenny was bestowed honorary membership in the dept. posthumously. He loved the FD, and he loved baseball as he was active with his family at the Milton Little Park. A benefit tournament was held on the Little League premises and it was only fitting that the rock be “hidden” there for the next person to find and to be inspired by the story and the strength of young Lenny Williams. Q offered a word from Ron Hutchcraft below about preparing for the worst and the power of God’s Grace.
The Cycle – From home plate, bear crawl to 1st base, 3 burpees, crawl bear back to home From home plate, bear crawl around the bases to 2nd base, 6 burpees, crawl bear back to home From home plate, bear crawl around the bases to third base, 9 burpees, crawl bear back to home From home plate, bear crawl around the bases to home plate. *The Thang was modified for time and all PAX completed the full cycle Bear Crawl around the bases, 9 burpees at home plate, and then a full cycle Crawl Bear back around the bases to home plate.*
Mosey back to AO
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Please keep all our HIM in your thoughts and prayer.
F3 Message 03/16/23
PREPARING FOR THE WORST – #9430
March 3, 2023
During the high school football season, our Campus Life Club used to have a crowd breaker that provided a lot of entertainment for all of us. We had four cheerleaders up front with a box of football equipment, minus the more personal stuff, of course. They raced to see who was the first to get fully dressed in shoulder pads, hip pads, knee pads, helmets, the rest, you know. Well, they each had a football player providing verbal coaching, but the results were still hilarious. Those cheerleaders had no idea what gear went where. But that’s okay. They didn’t need to know. You can be sure the players knew. Every day, whether it was for a practice or a game, they got that equipment on. They didn’t need it all day in school, of course, because they weren’t generally being chased, or run into at high speeds, or thrown to the ground. But when it came time to play, the coaches made sure they had the equipment they needed. The coach wasn’t about to send them into the battle without what they would need to protect them.
I’m Ron Hutchcraft and I want to have A Word With You today about “Preparing For the Worst.”
Our missionary son called us one day and, in an uncharacteristically sober tone of voice, he opened with these words: “Mom, Dad, get your grace helmets on.” He was preparing us for some bad news. They were in their sixth month of pregnancy with our grandson, and the doctor had just spotted some rare and serious medical problems. Our son knew what he, his wife, and our whole family were going to need for the trying months ahead. We were going to need God’s grace; the equipment that God provides to give us that extra strength and protection we will need for the battle we’re headed into.
Right now, you may be in one of those seasons where all your human resources are just totally inadequate to keep you going. Here’s God’s open invitation, recorded in Hebrews 4:16, our word for today from the Word of God. “Let us then approach the throne of grace with confidence, so that we may receive mercy and find grace to help us in our time of need.” See, grace is God’s enabling power that sustains us when we’re running on empty. It’s sort of like a reserve fuel tank that kicks in when our emotional and physical fuel tank has run out.
And it’s not just generic grace, you know; not like “one size fits all.” No, it’s customized grace, specially designed for the kind of situation you need it for. So, God provides parenting grace when that’s needed; forgiving grace when forgiving is what you need to do. He’ll give you cancer grace, suffering grace, persecution grace, funeral grace. For our family, facing the deep questions, the deep feelings, and the critical decisions about that little baby, God’s grace came in like a Daddy’s arms picking us up and carrying us when we couldn’t walk any farther.
That little guy has had his battles, and he’s not a little guy any more, and he’s doing okay. But even if we have some more, you know what? His story is already one miracle after another. Not the least of which is the strength and the grace that has protected us like body armor on a soldier, or gear on an athlete. And, as God promised Paul in the pain and limitations of his thorn in the flesh, “My grace is sufficient.” (2 Corinthians 12:9) Or, as the original Greek says, “Enough for you – My grace.”
His grace really is enough for you, no matter how desperate the situation. Because He’s said “your strength will equal your days.” (Deuteronomy 33:25) Whatever the burden, He will match it with His grace. More than match it, if you’ll go to His throne of grace to get it. You have to go for the grace that this moment requires.
No matter what hits you, God is no less in charge; His plan is no less on target. Things may be out of your control. They are never out of His control. If you trust Him, He will give you just the equipment you need for the battle you’re facing right now, because God’s plan will not lead you where His grace cannot keep you.
Respectfully Submitted,
Fireplex
20 Side Straddle Hops
20 Harry triggers
14 Imperial Walkers
20 Cherry Pickers
Maracan Night Club
Shoulder circles
20 Cosack Squats
1 Minute of Leg Stretches OYO.
10 count for the Q to catch his breath.
Start at Station 1
5 Burpees.
Side Shuffle to Station 2
20 Big Boys
Bear Crawl to station 3
30 Merkins
Bear Crawl BACK to Station 2
20 Big Boys
Side Shuffle Back to 1
5 Burpees.
Start at Station 1
5 Navy Seals.
NUR to Station 2
50 LBCs
Leutenant Dan to station 3
30 Diamond Merkins
Leutenant Dan BACK to Station 2
50 LBCs
Nur Back to 1
5 Navy Seals.
Start at Station 1
20 Mountain Climbers
NUR to Station 2
40 American Hammers. seated twists
High Knee to station 3
30 Wide Merkins
High Knee BACK to Station 2
40 American Hammers. seated twists
Nur Back to 1
20 Mountain Climbers
FINISH with
Bolt 45
4 minutes of Mary**
The Dolly – legs apart then together, legs straight, 6 inches off ground.
High Dolly(Rosalita) – Legs apart then together, legs straight
Dying Cockroach. Legs in sky, touch opposite foot, in cadance.
Harnessing the Power of Decision Making decisions and using your Personal Power, which is your ability to take consistent action, change your life. This power is already within you and just needs to be awakened by igniting your desire and by showing yourself some simple systematic strategies on how to get greater results on a daily basis. If you’re dissatisfied with some area of your life right now, instead of getting frustrated, get exited. Because until you get dissatisfied, you won’t do anything to really take your life to another level. No matter what’s happened in your past or how many times you’ve tried and failed, none of that matters because each moment is a fresh new opportunity. The biggest trap that keeps people from taking action is fear: fear of failure, fear of success, fear of rejection, fear of pain, fear of the unknown. The only way to deal with fear is to face it. Look it in the eye, and take action in spite of it. It’s not what we can do in life that makes the difference. It’s what we will do. Often, we don’t follow through because we don’t know what we want, and when we do know, we’re afraid to take action.
THE ULTIMATE SUCCESS FORMULA
If you want to create success in your life, there are four steps:
Warm-a-Rama
15 seal jacks i/c
10 mountain man pooper i/c
30 merrockin night club i/c
15 plank jacks i/c
10 hip circles each direction oyo
15 seal waves i/c
The Thang
Bolt 45 with toes raised
Split into 4 groups
Timer group
Jail breaks across parking lot and nur back x 2
Other groups are AMRAP of the following exercises:
Abyss merkins
Swerkins
Pretzel sticks
3rd F
WHY DOGS LIVE LESS THAN HUMAN
Here’s the surprising answer of a 6 year old child.
Being a veterinarian, I had been called to examine a ten-year-old Irish Wolfhound named Belker. The dog’s owners, Ron, his wife Lisa, and their little boy Shane, were all very attached to Belker, and they were hoping for a miracle.
I examined Belker and found he was dying of cancer. I told the family we couldn’t do anything for Belker, and offered to perform the euthanasia procedure for the old dog in their home.
As we made arrangements, Ron and Lisa told me they thought it would be good for six-year-old Shane to observe the procedure. They felt as though Shane might learn something from the experience.
The next day, I felt the familiar catch in my throat as Belker‘s family surrounded him. Shane seemed so calm, petting the old dog for the last time, that I wondered if he understood what was going on. Within a few minutes, Belker slipped peacefully away.
The little boy seemed to accept Belker’s transition without any difficulty or confusion. We sat together for a while after Belker’s Death, wondering aloud about the sad fact that dogs’ lives are shorter than human lives. Shane, who had been listening quietly, piped up, ”I know why.”
Startled, we all turned to him. What came out of his mouth next stunned me. I’d never heard a more comforting explanation. It has changed the way I try and live.
He said, ”People are born so that they can learn how to live a good life — like loving everybody all the time and being nice, right?” The six-year-old continued,
”Well, dogs already know how to do that, so they don’t have to stay for as long as we do.”
Live simply.
Love generously.
Care deeply.
Speak kindly.
Remember, if a dog was the teacher you would learn things like:
• When your loved ones come home, always run to greet them.
• Never pass up the opportunity to go for a joyride.
• Allow the experience of fresh air and the wind in your face to be pure Ecstasy.
• Take naps.
• Stretch before rising.
• Run, romp, and play daily.
• Thrive on attention and let people touch you.
• Avoid biting when a simple growl will do.
• On warm days, stop to lie on your back on the grass.
• On hot days, drink lots of water and lie under a shady tree.
• When you’re happy, dance around and wag your entire body.
• Delight in the simple joy of a long walk.
• Be faithful.
• Never pretend to be something you’re not.
• If what you want lies buried, dig until you find it.
• When someone is having a bad day, be silent, sit close by, and nuzzle them gently.
That’s the secret of happiness that we can learn from a good dog.
Round 2
Timer group – side shuffle across the parking lot and back
Derkins
E2K
Hand release merkins
BTW for 5 chicken peckers i/c
Round of Mary
Gas pumpers
4 count Freddie
Flutter kick
Hello dollies
Crab jacks
Number-Rama
NAME-A-RAMA
COT
18 HIM Showed today: Semi, Fireplex, Chattahoochee, Wood, Bunt, Quattro, Hoss, Streudel, Wildwing, Deez, Flatbottom, Piglet, Snagelpuss, Kewzie, Whirlybird, Looney Toons, Yukon, Probe
DATE: 9 MARCH 2023
QIC: Focker
YHC took his Q today on day 65 of his 75 Hard and his 50th workout of the year. Being that it is March Merkin Madness in the F3 First State my workout was focused on merkins and leg work. A daily principle of 75 Hard is reading 10 pages of a self help book and I chose to share from a book I’ve been reading titled ATOMIC HABITS by James Clear for the focus of my 3rd F.
WARM-O-RAMA:
THE THANG:
x15 each OYO:
Repeat all of the above x3
Total 240 Merkins, x225 Leg Exercises
3 RD F:
5 Life-Changing Lessons From Atomic Habits
Atomic Habits by James Clear is an excellent resource when it comes to guides on habit and behavior change.
In this book, Clear provides a highly effective, practical, and step-by-step framework to how to start good habits and how to end bad habits. This framework is based on the best techniques from behavioral science.
The purpose of the book is to help you achieve remarkable results more efficiently and methodically. It is filled with countless examples from smoking, reading, meditating, exercising, writing, biting nails, drinking more water, managing social media, sleep, and more.
If you’re looking to upgrade yourself and move towards becoming the best version of yourself, then Atomic Habits is a read for you.
1 — The Power of Compounding
“1% better every day for a year will compound to nearly 38 times better”.
1% really does matters over time. Clear begins the book with a very compelling story of a cycling coach who helped the British cycling team make lots of very small improvements which added up to big results.
Tiny changes in our habits can change the trajectory of our lives in ways that we can’t even notice until many years into the future looking back. In both good ways and bad. You are your habits. Far too often, we convince ourselves of one-night miracles or that massive success is only possible through massive actions. However, it is the tiny improvements, that aren’t even noticeable at first, that create incredible change.
If you make a very small 1% improvement in your health, your time management, or your relationships and keep that improvement over the next year or 365 days, that 1% improvement can really pay off. This can take off exponentially if you make a 1% improvement today, and then make another additional 1% improvement tomorrow, and repeat making these small improvements over the next year.
Habits are the compound interest of self-improvement. The same way that money multiplies through compound interest, the effects of your habits multiply as you repeat them. They seem to make little difference on any given day and yet the impact they deliver over the months and years can be enormous.
2 — Goals vs Systems
“You do not rise to the level of your goals. You fall to the level of the systems”.
The way we generally think about goals is slightly flawed. We want to achieve something and hence go ahead and set a goal for ourselves, but we don’t think beyond. Often, we are so tunnel-visioned that we forget how to set up steps to achieve our goals and sometimes when we do reach our goals we don’t know what to do next.
Both successful and unsuccessful people have the same goals but only a select few achieve them. So then the question is what’s the difference between them and how important is setting up the right goals?
Fundamentally goals are about the results you want but systems are about the process that leads to it. Our systems can replace motivation with routine. For example, instead of telling yourself “I should do some exercise to get fit”, you’re saying “It’s Monday — time to exercise”.
3 — Change Your Identity
The most effective way to change your habits is to focus not on what you want to achieve, but on who you wish to become.
The ultimate form of intrinsic motivation is when a habit becomes part of your identity. True behavior change is identity change. The ultimate aim for any habit is to change your identity into something you want to become. So instead of an outcome-driven habit or action, you need to shift towards an identity-driven habit system
The Three Layers of Behavior Change:
4 — The Habit Loop
A habit is a behavior that has been repeated enough times to become automatic. Their ultimate purpose is to solve problems on an auto-pilot mode (with as little energy and thought as possible).
Any habit is essentially a feedback loop of four phases:
1 — Cue (Make it obvious): The starting point or simply, what triggers your brain to initiate a behavior. The bit of information that predicts a reward.
2 — Craving (Make it attractive): the motivational force behind every habit. You don’t crave the habit itself, but the change in state it leads to or the pleasure associated with it (e.g. you do not crave smoking a cigarette, you crave the feeling of relief it provides).
3 — Response (Make it easy): the actual habit/action you perform, as a thought or action. Whether a response occurs depends on how motivated you are and the amount of friction associated with the behavior. If the motivation is greater than the friction you need to overcome to perform the action this phase will be initiated.
4 — Reward (Make it satisfying): the end goal of every habit. We chase rewards because they satisfy our cravings and teach us which actions are worth remembering in the future.
Let’s apply these practical tips to someone who is looking to work out consistently.
Set your athletic clothes, shoes, water bottle and bag somewhere they are clearly visible in your room (cue). Follow a simple workout routine that’s fun and efficient that fits within your schedule (craving). Train at home, or choose a gym that is as close to home as possible (response). Log the workout in your journal or calendar. Progress makes you feel good (Reward).
5 — The Goldilocks Rule
“Start small, be consistent and keep moving”
It is important for us to not get carried away when setting goals and targets. Human motivation peaks right at the edge of comfort, just slightly challenging from their present abilities, neither too hard nor too easy. Therefore, it is important that whenever you are starting a new habit, the set expectations are not too insane. Build up slowly so that these new challenges keep you engaged and motivated.
Atomic Habits is useful to you if you want to develop better habits, quit bad ones or find ways to increase your motivation.
NUMBER-RAMA:
NAME-O-RAMA:
COT / BOM:
Announcements included: RovingRuckFest in The Boro tomorrow, Memorial Day is coming up, and the F3 Family ShamRuck on Friday March 17th in Lewes, meeting at the Library with a ruck to Dairy Queen. See Deez’ post on group me for further details.
Prayers were lifted up for our brother T-Rex and his father, Sherlock and his father, Fireplex and his father. Additional grace and strength was requested for all the unspoken needs for all HIM of F3 First State to continue to be men of leadership in their homes and communities.
FOCKER OUT!
F3 Workout 3.8.2023 – 1st Town
Warmup VQ (Rooster)
Side Straddle Hops (20 reps)
WindMills – 20 Reps
Moroccan Night Club – 20 Reps
Mercans(10 reps) – 1st Rep Lean Left and Right in middle of Mercan)
Hip Circles – 10 each direction
Flutter Kicks – 20 reps
Mosey around Parking Lot
Tip Toe Squats
Running Leg Kicks
Dips – 30 Reps OYO
Wojo Squats(20 OYO) – slap pavement
Indian Run – front person steps aside and does 15 merkins then sprints to the back of the line
ATMs – 15 Alternating Shoulder Taps, 10 Tempo Merkins, 10 Fast Merkins
3rd F
ANGER – Ways to deal with Anger, hold them in or let them out. I heard in a homily a few weeks back the following questions:
How much anger do you have in your heart on a scale of 1-5?
Who are the people you are tempted to get angry at?
Is there anyone you find yourself calling names that you can’t or shouldn’t say in Church?
With whom do you just need to clean up some hurt feelings?
With whom do you need to reconcile? What percentage of that problem is your responsibility and what do you need to own?
What are your thoughts on the difference between forgiveness and reconciliation?
I used to hold in my anger and feelings which beat me up and lead to feelings towards people that lead down a dark path. I have made a commitment in 2023 to change that. In Proverbs 4:23 it tells us to “Above all else guard your heart, for from it flows the well-spring of life”. If there is anger in your heart, do your best to have it washed clean and filled with love and compassion.
20 Plank Jacks
20 Crab Jacks
15 Dips by each HIM in Circle while others hold Dip Form until First HIM Completes Set
50 LBCs, 25 E2Ks, and 15 Big Boys
Name-o-Rama – Mr. Mom, Rooster, Looney Tunes, Gee Eye, WildWing, T-Rex on Q.
Warm up
International Women’s day was created on 3/8/1910
To honor the women we partook in a dadbod eliminator
10 hip circles each way
20 fairy jacks
20 cherry pickers
1 minute sleepy man
The thang
25 squats
“Snake” run from one side of area to the other
25 squats
Snake back
25 merkins
Snake
25 merkins
Snake back
25 LBC
Snake
25 LBC
Snake back
Leadership….
Our goal is to invigorate male community leadership
There is an array leadership of opportunities
Our households most importantly as it pertains to women on woman’s day(Ephesians 22-25)
22 Wives, follow the lead of your husbands as you follow the Lord.
23 The husband is the head of the wife, just as Christ is the head of the church. The church is Christ’s body. He is its Savior.
24 The church follows the lead of Christ. In the same way, wives should follow the lead of their husbands in everything.
25 Husbands, love your wives. Love them just as Christ loved the church. He gave himself up for her.
Other opportunities within our lives are easily found here, in our jobs, and in civic organizations
The most important thing that I’ve found as a very young leader, often the youngest in the room by 20 years, is to stand up for your people, and to more importantly to it with tenacity in the public eye. Being a strong advocate your your people and sticking up for them at the local and state levels and in public will go far in your endeavors.
And so you hear it from me, yes I did tell a councilwoman like it was to her face and I did point at her and tell her that she was wrong in the eye of the public at the council meeting.
As a seal was being promoted to brass as he was leaving the team he was asked by a member of the team how he will change now that he wasn’t on the same level as them, he replied,
“Never above you, never below you, always with you.”
We carry that throughout our workouts as we never leave anyone behind, and we are all equals, just as we should act as we are our leading in whatever aspect it may be.
25 big boys
Snake
25 big boys
Snake back
25 American hammers
Snake
25 American hammers
Snake back
Announcements:
3/11- DU Fundraiser
3/12- St. Patrick’s Day Festivities in Milton
3/17- Shamrock Ruck
4/28- MacDaddy Ruckathon
Prayer Request
TRex’s father and Family
Dunkin grandfathers
COT
