5.30.2023 Leggin’ it Out

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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

3rd 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.

Non Dominant Kickball

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QIC: Semi

Warm-a-Rama
20 seal jacks i/c
15 seal waves i/c
10 mountain man pooper i/c
30 marrocan nightclub i/c
10 Imperial walkers i/c

The Thang

Mosey to back parking lot of Milton elementary
Split into teams
Kick with non dominant foot
Throw with non dominant hand
Pitcher rolls ball with dominant hand
Mosey back to CHOP

3Rd F

Don’t fret over the little things.

https://www.facebook.com/reel/893123661937731?s=yWDuG2&fs=e&mibextid=Nif5oz


Round of Mary
20 hello dollies i/c
20 Sitting gas pumpers i/c

Number-Rama
NAME-A-RAMA
COT

Ruxpin received his patch for 100 workouts this year.

11 HIM showed today: Semi, Fireplex, Chattahoochee, Toy Soldier, Pooh, Wood, Woodstock, Bunt, Sherlock, Probe, Ruxpin

Double Rung Ladders

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Warm up

10 hip circles each way (Delaware tornado)

20 fairy jacks

20 cherry pickers

20 windmill

Chairman lap

The thang

15-1 ladder

Squats, big boys, merkins

3 Point Lateral runs to other side of parking lot

Second Rung

Lateral runs back

Begin the next round

Third F

Circumstances do not change responsibility….

Sometimes we find ourselves with our backs against the wall, and sometimes instead of tending to all things we are responsible we pawn task off because we are in a circumstance. This month has been that month for me. Since the 30th I’ve had 1 day off which turned into a half a day, not complaining, I have just found myself transferring my responsibilities to others, when ultimately it’s my problem. I’ve even been snitched on my my wife because she has to cut the grass once…..

The one responsibility I have tried to remained focused on is my family, because I view the next generation as our biggest responsibility. We are responsible for raising our kids right and making them role models for their peers, so that they can effectively change the world.

The point in saying this is, if and when we are going to transfer our responsibilities, which we shouldn’t they are ours, at least prioritize them and focus on what’s important now(WIN) and know you can find a way to get it all done because what consumes our thought controls the outcome.

PAX Completed all rounds.

Namarama

Announcements:
5/27- 2.0 beatdown on the circle
5/27- Henlopen Spring Fest- Hudson Fields benefits Shriners Hospital
5/29- Somethings happening at the state park at 0600….

Prayers for Quatro’s father in law as he navigates his medical proceedings.
COT

FOLLOWING FATE FOR FITNESS

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PAX: MacDaddy, Ruxpin, Focker

DATE: 18 MAY 2023

QIC: FOCKER

YHC took his Q today at the Grit Mill with 2 other HIM who won the first battle of the day and posted for a beatdown. The PAX who posted circled up and took turns pulling out 5 cards from the workout deck. Todays 3rd F highlighted the life of Medal of Honor recipient Ty Carter.

WARM-O-RAMA:

  • X20 IC SSH                           
  • X20 IC Cherry Pickers
  • X20 IC Moroccan Night Clubs
  • X20 IC Windmill                   

THE THANG:

PAX circled up in the parking lot approximately 20ft away from workout deck placed in the middle of the circle. PAX instructed to Bear Crawl to the center and for each round of exercises PAX would draw 5 cards then all Crawl Bear back to positions and perform exercise listed on card: From cards 2-9 Reps would be the card number +10, Face Cards 25 Reps, and Aces 100 Reps. For any cards calling for sprints PAX would complete 1 short parking lot lap Mosey.

ROUND ONE:

  • 60 SEC LOW PLANK
  • X19 SLOW SQUAT
  • X25 SMURF JACKS
  • 100M ALT LUNGE WALK
  • BEAR CRAWL AROUND CIRCLE END WHERE YOU STARTED

ROUND TWO:

  • 100 CALF RAISES
  • X14 CAROLINA DRY DOCK
  • X12 WWII SITUP
  • X25 SHOULDER TAPS
  • X20 BUTT KICKS
  • X25 PLANK JACKS

3RD F

ROUND THREE:

  • 100 ARM CIRCLES
  • X16 STANDING LUNGES
  • X13 SUMO SQUATS
  • X17 LBC
  • X1 MOSEY SHORT LAP

ROUND FOUR:

  • X13 CHUCK NORRIS MERKIN
  • X12 HAND CLAP MERKIN
  • KARAOKE AROUND THE CIRCLE END WHERE YOU STARTED
  • X25 FREDDIE MERCURY
  • X1 MOSEY SHORT LAP

3 RD F:

Ty Michael Carter was born in Spokane, Wash., in January 1980. Carter enlisted in the Marine Corps Oct. 13 1998, and attended the Marine Corps Combat Engineer School. He later served in Okinawa, Japan, as an intelligence clerk.  until 2002, when he was reduced in rank to lance corporal for fighting with another Marine. Shortly after his reduction in rank Carter was honorably discharged from the Marine Corps, Oct. 12, 2002.

After this enlistment, Carter enrolled in college and studied biology at Los Medonos Community College in California. After his first daughter’s birth and some time traveling the United States, Carter realized he was destined for further service in the military.

Carter enlisted in the U.S. Army Jan. 3, 2008 and became a Cavalry Scout at Fort Lewis, Washington.

In May 2009, he deployed to Nuristan Province, Afghanistan, where he engaged in the Battle of Kamdesh at Combat Outpost Keating.

COP Keating was the site of the bloodiest battles of Operation Enduring Freedom. It was a 12-hour firefight against a force of 300 Taliban fighters and ended with eight U.S. Forces killed in action and 22 wounded. Where Ty Carter earned the Medal of Honor.

Specialist Ty M. Carter distinguished himself by acts of gallantry and intrepidity at the risk of his life above and beyond the call of duty while serving as a Scout with Bravo Troop, 3d Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, during combat operations against an armed enemy in Kamdesh District, Nuristan Province, Afghanistan on October 3, 2009. On that morning, Specialist Carter and his comrades awakened to an attack of an estimated 300 enemy fighters occupying the high ground on all four sides of Combat Outpost Keating, employing concentrated fire from recoilless rifles, rocket propelled grenades, anti-aircraft machine guns, mortars, and small arms fire. Specialist Carter reinforced a forward battle position, ran twice through a 100-meter gauntlet of enemy fire to resupply ammunition and voluntarily remained there to defend the isolated position. Armed with only an M4 carbine rifle, Specialist Carter placed accurate, deadly fire on the enemy, beating back the assault force and preventing the position from being overrun, over the course of several hours. With complete disregard for his own safety and in spite of his own wounds, he ran through a hail of enemy rocket propelled grenade and machine gun fire to rescue a critically wounded comrade who had been pinned down in an exposed position. Specialist Carter rendered life extending first aid and carried the Soldier to cover. On his own initiative, Specialist Carter again maneuvered through enemy fire to check on a fallen Soldier and recovered the squad’s radio, which allowed them to coordinate their evacuation with fellow Soldiers. With teammates providing covering fire, Specialist Carter assisted in moving the wounded Soldier 100 meters through withering enemy fire to the aid station and before returning to the fight. Specialist Carter’s heroic actions and tactical skill were critical to the defense of Combat Outpost Keating, preventing the enemy from capturing the position and saving the lives of his fellow Soldiers.

Carter’s story stands as testament that many people do make mistakes in their careers, but not only can they recover from those mistakes, they can go on to do incredible things for their brothers and sisters on the battlefield, including risking their own lives.

When the job gets tough and life brings you down, be a person of action. Be like Ty Carter. Make your life about the people, the mission, and the family around you.

The Outpost (2020) is a movie about the battle that took place at COP Keating and NETFLIX has a series about 8 Medal of Honor recipients titled Medal of Honor that features Ty Carters story.

NUMBER-RAMA:

NAME-O-RAMA:

COT / BOM:

Announcement included: RovingRuckFest in The Boro tomorrow and the Memorial Day CSAUP I think it might be on a Monday this year.

Prayers were lifted up for MacDaddy and his family with unexpected burdens and for safe travels, for Ruxpins M and family, and for YHC as his family continues to cleanup and repair from the tornado in April and with changes to my work schedule with earlier longer days but less days per week. Also lifted up any prayers not voiced and the needs and intentions of all our brothers in F3 First State.

FOCKER OUT!

Gone to the Bank…

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F3 Workout 5/10/23
AO: GritMil
PAX: 8
PAX Names: Sherlock, Whirlybird, Focker, Spreader, Deez, TimeClock, Ruxpin, MacDaddy.
QIC: MacDaddy
FNGs: o 🙁

Back Blast:

Warm –O-Roma
SSH X 20
Cherry Pickers x 10
Burpee Humpers X 10
Bolt 45s

The Thang:

¼ Mile Mosey to Old Wilmington Trust Bank parking lot by way of “The price is right run”.

Break into teams of two, one HIM conducts designated exercise on the wall while the other Bear Crawls ¼ way of parking lot, then NURs the rest. Then 10 SSH, 1 Burpee Humper, mossy back to their partner for the switch. Each round increases one burpee humper for a total 10 burpees humpers.

Wall Exercises:
Tri-cep dips on wall for 200 reps combined with partner.
Single leg lunges on wall (switch on 10 for each leg) for combined 200 reps.
Derkins on the wall for 200 reps.
RnR

3rd F:
“Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.” – 1 Thessalonians 5:16-18
(In everything, give thanks).
When is it easiest to be thankful? When things are going good, right? I find this to be very true in my own life. Maybe it’s good news that a particular test was negative, may something like our response after we find our keys. (O thank God). It is certainly easier to praise God when you are happy, you and your family are healthy and comfortable, and life is going great.
Well, it is just as important, if not more important, to thank Him in the midst of trials, when things are not going well, when our health is under attack, when there is something going on that drains us and puts all our focus on that hardship.
Here in 1 Thessalonians, Paul tells the church at Thessalonica to rejoice always and give thanks in all circumstances. Why is this so important for Paul to inform the church and us? Maybe they were acting thankless, or showing a lack of appreciation towards God. The reality is and sometimes it’s hard to hear, but God is in control of all things and always has a plan for us. The trials we face are not pointless, they may serve a bigger purpose than what we can understand. Sometimes God calls us to suffer, and sometimes God brings us overwhelming joy, but ultimately, God calls us to a lifetime of continual thankfulness. As the bible verse says, It is God’s will that we give thanks.
Let take a quick moment to go around and mention one thing that we are thankful for.

¼ mile “The price is Right Mosey” back to AO for COT

Something a little different

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QIC: Semi

Warm-a-Rama
20 seal jacks i/c
15 plank jacks i/c
15 Imperial walkers i/c
10 each way hip circles oyo
15 seal waves i/c
15 harry rockets i/c

The Thang
Mosey to playground behind elementary school

2 rounds

10 hanging knee raises
10 swerkins
10 each leg single leg hip thrust

3rd F
Difference Maker Devotional

https://bible.com/reading-plans/14159/day/1?segment=0

10 each side seated hip flexors i/c
(In a seated position on the ground, legs together, move one leg out about a foot for 1, out another foot for 2, back to first spot for 3, and back together for 4)
10 pretzel sticks per side, oyo
10 each side seated hip flexors i/c

Mosey back to AO ( playing frogger crossing rt 24 )

Ended with a  round of Mary
Flutter kicks
Hello dollies
LBCs
Gas pumpers

Number-Rama
NAME-A-RAMA
COT

4 HIM showed today: Semi, Looney Toons, Chauffer, Wildwing

4 Corners with a Buddy

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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

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

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

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

4th 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

3rd 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.

Chauffer’s Chauffeured Georgetown Tour of Destruction 04/22/2023

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17 HIM: Wildwing, Fireplex, Gator, Toy Soldier, Pusher, Sweet n Low, Quattro, Biddie, TRex, Mr. Mom, Looney Tunes, Semi, WhirlyBird, Lunchables, Cinco, Doodle, led by Chauffer.

Warm up: The Q showed up late (apologies) and found 16 HIM performing SSH led by TRex.
The welcome to F3 Nation, mission statement and disclaimer had already been completed so Q took over and next up were 10 hip circles each direction OYO followed by 20 cherry pickers I.C. , 20 windmills I.C. , 20 imperial walkers I.C. , and a new exercise was introduced called the Side Straddle Merkin (begin in the diamond merkin position with feet together drop to wide stance with feet wide apart then push back up to starting position). HIM performed 10 SSM OYO and then performed 5 burpees.

Mosey to Firehouse parking lot (south Bedford side) Bear Crawl to Pine street side.

Mosey to N.G. Sidewalk. HIM formed two rows facing steps. Front row began Lt. Dan to the steps while back row performed squats. When front row reached steps, back row began Lt. Dan toward steps and front row did 10 step hops and then performed squats until back row arrived. Front row then Lt. Dan back to sidewalk and performed dips while back row performed 10 step hops followed by 20 dips.

Mosey to Library. HIM performed 20 American Hammers OYO, 20 Big boys OYO, 20 Flutter kicks OYO.

Mosey to front of Georgetown Middle School. HIM lined up on curb at east side (Sussex Central Dr.) and performed the new Side Straddle Merkin exercise (5 OYO) then Lt. Dan to next sidewalk and performed 20 merkins and planked for the 6. Then, on Qs command, jail break to next sidewalk to do 10 burpees then mosey to next side walk for 20 Big Boys OYO. NUR to curb at School Lane to do 20 dips OYO. When all HIM had completed the dips Q gave 3rd F message.

3rd F. Q shared that since joining F3, 3 years ago, he has spent more time in the Word than he had in all his life. This was motivated mostly by Yukon who last year told us that he and his M were reading the New Testament in a year (a chapter a day Mon-Fri). Q read Colossians 3:1-17. You can read Colossians 3 here https://www.blueletterbible.org/nlt/col/3/1/

After 3rd F message : HIM then, feeling convicted and realizing their sinful nature, performed 5 Bomb Jacks and then reversed the order of the exercises at the school to return all the HIM to the east side of the school (Sussex Central Dr.)

Mosey back to Cir. For a round of Mary.

Number-ama, Name O Rama, announcements, COT

Keep Being Wild, WildWing

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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.

3rd 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

Be an Eagle

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QIC: Deez


Warm-O-Rama

  • Side Straddle Hop – 20 in Cadence
  • Hip Circles – 10 each way OYL
  • Cherry Pickers – 20 in Cadence
  • Moroccan Night Club – 30 in Cadence

The Thang

Mosey to Wagamons Pond boat ramp

  • End of parking Lieutenant Dan up the parking lot until the electric pole
  • Top of the parking lot 5 diamond, 5 regular, 5 wide Merkins
  • Back down the parking Lieutenant Dan
  • Top of the parking lot 5 diamond, 5 regular, 5 wide Merkins
  • End of parking NUR (no clue on spelling) up the parking lot until the electric pole
  • Top of the parking lot 5 diamond, 5 regular, 5 wide Merkins
  • Back down the parking NUR
  • Top of the parking lot 5 diamond, 5 regular, 5 wide Merkins
  • Plank for the “6”

Mosey to Park behind Library

  • Find a bench and do 30 Dips
  • 30 Flutter kicks (double count)
  • 20 Dips
  • 20 Flutter Kicks (double count)
  • 10 Dips
  • 10 Flutter Kicks (double count)

Mosey to FireHouse

  • 1 – Round of Sherlock Shuffle
  • 1 – Round of Bolt 45

3rd F

What is that one thing most people afraid of?
It’s CHANGE. Especially when it’s painful or uncomfortable.
But you have to go through the change to become more phenomenal in life. This story will help you understand the same.


The Story of an EAGLE:
The Eagle has the longest life-span of its species. It can live upto 70 years.
But to reach this age, the eagle must make a very difficult decision!
In its 40th year, the eagle’s long and flexible Talons can no longer grab a prey which serves as food.
Its long and sharp beak becomes bent.
Its old-aged and heavy wings, due to their thick feathers, stick to its chest and make it difficult to fly.
Then, the eagle is left with only two options: DIE or go through a painful process of CHANGE!
This process lasts for 150 days (5 months)
The process requires the eagle to fly to a mountain top and sit on its nest. There the eagle knocks its beak against a rock until it plucks it out.
Then the eagle will wait for the new beak to grow back after which it will pluck out its talons. When its talons grow back, the eagle starts plucking its old-aged feathers.
And after this the eagle takes its famous flight of rebirth and LIVES for 30 more years!!
Why is Change needed???
In order to survive and live. We too have to start the change process.
We sometimes need to get rid of the unpleasant old memories, negative habits and our fixed mindset.
Only Freed from the past burdens can we take advantage of the present.
If an eagle can make a life-saving and life-changing decision at the age of 40….why can’t we?
In order to take on a New Journey ahead, let go of your negative old limiting beliefs.
Open up your mind and let yourself fly high like an eagle!
When it rains, all birds occupy shelter. But the EAGLE avoids the rain by flying above the clouds….
The problem is common to all but the attitude to solve it makes the difference!
Don’t be afraid of change…accept it gracefully..!!!
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