Warm-a-Rama 20 Seal Jack i/c 20 plank jack i/c 10 hip circles each direction oyo Side shuffle around circle switching facing direction halfway 20 seal waves i/c 20 Imperial walkers i/c 10 screaming lunges per side oyo
Warm-O-Rama Moroccan Night Club IC x 10 In memory of Merkin March Madness, “The Merkin” IC x 1 Forward Arm Circles IC x 10 OYO shoulder stretch while we wozzy over the the OVERHANG OF PAIN.
The Thang: One HIM runs a Gigante Lap, while the other HIM hit up an exercise station. When the runner returns, we switch stations, sending out another runner. Stations: 35# Shoulder Plate Halos 10# Steering Wheel Shoulder Drivers #10 per hand Upright Rows #10 per hand Squat into Arnold press 35# Should Shrugs 25# Dumbbell Curls or Overhead Shoulder Press 35# Shoulder Plate Swings 25# Weighted Crunches 10# Wall Ball Squats Rinse and Repeat
3rd F: A man and his wife were invited to spend the evening at his employer’s home for dinner, and then out into town to see the sites and attractions. His boss is very wealthy, and is very generous with his money and doesn’t want anyone to spend a dime. The man’s wife was delighted to experience the life of the extremely wealthy. She knew this would be an experience that she would always remember. On one occasion as they were about to enter an exclusive restaurant for some dessert, the boss was walking slightly ahead of them. He stopped suddenly, looking down on the pavement for a few seconds in silent. An awkward silence followed. What was he starring at? There was nothing on the ground except a single darkened penny that someone had dropped. Quietly, the rich boss reached down and picked up the penny. He held it up and smiled, then put it in his pocket as if he had found a great treasure. The wife’s was in awe. How absurd she thought! Why would he waist his time picking up a single penny? Throughout the evening, the wife thought about that penny… and it bothered her. Finally, she causally mentioned that her son once had a coin collection, and asked if the penny he had found had been rare one. A smile crept across the man’s face as he reached into his pocket for the penny and held it out for her to see. Look at it. He said. Read what it says. She read the words United States of America. No, not that; read further. One cent? No, keep reading. In God we Trust? Yes! The wife replied…And? The rich man said, And if I trust in God, the name of God is holy, even his name on a coin. Whenever I find a coin, I pick it up and see that inscription. It is written on every single United States coin, but we never seem to notice it! God drops a message right in front of me, telling me to trust Him? Whenever I see a coin, I stop and look at it to see if my trust is still in in God. I pick the coin up as a response to God; that I do trust in Him. For a short time, at least, I cherish it as if it were gold. I think it is God’s way of starting a conversation with me, and I’m thankful for that. God is patient and pennies are plentiful! Psalm 34:4-6 Delight yourself in the LORD; And He will give you the desires of your heart. Commit your way to the LORD, Trust also in Him, and He will do it. He will bring out your righteousness as the light, and your judgment as the noonday.
Back to the Overhand of Pain for a little more fun.
Warm-a-Rama 15 Seal jacks i/c 15 Imperial walkers i/c 15 plank jacks i/c 10 hip circles oyo (each direction) 30 Moroccan night club i/c 15 seal waves i/c
The Thang
Each PAX grabes 2 water bottles Mosey to playground across the street 10 low side plank rotator i/c ( both sides) 30 urkins oyo 10 hanging knee raises oyo 10 swerkins 10 split squats ( per leg ) 10 pretzel sticks (per side)
3rd F 9 lessons from F3 1. You can go a lot farther with others by your side. 2. Men need challenges to stay sharp mentally, physically, and emotionally. 3. Confidence is built by setting and accomplishing goals. 4. Competition makes us better. 5. Sweat and shared suffering build strong bonds. 6. If you’re not accelerating, you’re decelerating. 7. You’re stronger than you think you are. 8. The COT is great therapy. 9. Friends make life worth living and loving.
Complete 2 more rounds of exercises
Mosey to parking lot Chappie run back to flag (water in mouth)
5 burpees for reward
Number-Rama NAME-A-RAMA COT
5 HIM showed today: Semi, Nutz, Gee-AYA, Wildwing, Looney Toons
Hydraulic Bolt 45’s – 15 squats full up to half-way down, 15 squats half-way down to full down, & 15 hydraulic squats full motion (6 Count). All completed IC.
Windmills – 15 IC
The Thang
Mosey to “Oh Hill No” and complete a round of Merkin Jax. Merkin Jax are a 1:4 ratio of I merkin to 4 plank jacks followed by 2 merkins to 8 plank jacks continuing until reaching the 10:40 ratio. Next all Pax lined up for a modified Spartan Run Routine – Nur up the hill and run down and drop and do 15 merkins. Nur up the hill and run down and drop and do 15 merkins. All Pax completed the evolution as many reps as possible (AMRAP) with the remainder of the time available before moseying back to CHOP.
F3 Message
Mosey back to CHOP
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Prayers were offered for multiple needs within the attending PAX, but please keep all our HIM in your thoughts and prayers.
The book is called Good to Great. It’s a thought-provoking book on management written by Jim Collins and a research team that he headed. They identified eleven of the most effective companies in the United States, and then they pursued this question: “What specifically makes these companies so different?” This research actually challenged many of the author’s preconceptions. There were actually lots of surprises. Interestingly, the first thing Collins and his team point to as common to every one of these consistently successful companies is this, and it is a surprise – the modesty of the various CEOs who led them. They suggest that the starting point of a great company is a humble leader – highly focused, sometimes driven people – but known for being gracious, self-effacing, understated. I guess in a word, humble.
I’m Ron Hutchcraft and I want to have A Word With You today about “The Surprising Secret of Greatness.”
If you’ve listened much to what Jesus says about leadership, those recent “discoveries” shouldn’t be a great surprise to you. In Mark 10, beginning with verse 42, our word for today from the Word of God, Jesus presents what most people believe about being a leader – and then the truth according to Jesus.
He says: “You know that those who are regarded as rulers of the Gentiles lord it over them…not so with you. Instead, whoever wants to become great among you must be your servant, and whoever wants to be first must be slave of all.” Then Jesus backs it up with the way He lived His own life: “For even the Son of Man did not come to be served, but to serve, and to give His life as a ransom for many.”
Jesus believes that you can earn your authority in people’s lives by serving them, by putting them first, by helping them succeed. And, sure enough, the most contemporary research only reinforces the importance of humility in leadership. The Good to Great authors illustrate their conclusions in this area with what they call windows and mirrors. When these successful CEOs do something right, they walk over to a window and point to all the reasons out there (especially all the other people) that are the reasons for their success. When they do something wrong, they walk to a mirror and they assume the blame themselves. Less effective leaders? Well, the authors say they do it just the other way around – when things go wrong they point out the window and point to excuses and explanations. When things are going right, they go to the mirror to admire the one who deserves the credit they think.
Whether you’re in a position to lead your children, or lead a business, or a staff, or a church, a class, a project, a ministry, don’t fall for the popular lies about leading people – that success means being pushy or punishing, pulling rank, playing politics, manipulating, promoting yourself. No, it’s humble servanthood that is the surprising secret of success. That’s humility as in always being teachable, and courteous, vulnerable, willing to accept responsibility rather than place blame; caring about the person, not just the project.
Former Attorney General John Ashcroft’s godly father tried to prepare him for life in the nation’s Capitol after his son had gotten elected to the United States Senate. Listen to what he said, “John, the culture of Washington is a culture of arrogance.” (By the way, most power-centers are.) He said, ” But the culture of Jesus is a culture of humility. Don’t get sucked into the culture of arrogance.”
That’s good advice for any of us who have someone to lead. Remember, “God opposes the proud but gives grace to the humble” (1 Peter 5:5).
First round is 1 Run, Second round is 2 burpees, 1 Run. Third round is 3 diamond merkins, 2 burpees, 1 run and so on until 12 rounds are finished.
1 run
2 burpees
3 diamond merkins
4 merkins
5 E2K
6 big boys
7 flutter kicks (double count)
8 American hammers ( double count)
9 mountain climbers (double count)
10 air squats
11 side straddle hops
12 curb dips
Plank for the 6 to finish.
After 3rd F, Start round 3 with a run around the parking lot and do all 12 steps again.
Last but not least Bolt 45!!
3rd F
Be a bridge builder
“The Bridge Builder,” by Will Allen Dromgoole. It tells the story of an old man who came to a vast chasm while traveling on foot on a cold, gray evening. To cross it, he had to wade through a “sullen tide.” Although “the sullen stream had no fear for him,” once the old man had safely reached the other side, he turned around and built a bridge back the way he came.
A fellow traveler asked the old man: Why, when his journey was nearly over, would he build a bridge he would never use? The old man explained that on his journey, he had seen a “fair-haired youth” who would be traveling the same way after him. The chasm that had been no problem for the old man, he said, might be a pitfall to the young man. The old man concluded: “He, too, must cross in the twilight dim; Good friend, I am building this bridge for him!”
There are two types of people: Those who build bridges and those who burn them. Which type are you? No doubt, Jesus Christ was a bridge builder. One clear example of this is in John 8, when some Pharisees bring a woman to Jesus who was caught committing adultery. They said to Jesus, “‘Teacher, this woman was caught in the act of adultery. In the Law Moses commanded us to stone such women. Now what do you say?’” (vs. 3-5).
As usual, the Pharisees were trying to trip him up. But Jesus was way ahead. His simple way of dismissing these charges was to doodle on the ground for a few moments before standing up and saying, “If any one of you is without sin, let him be the first to throw a stone at her” (v. 7).
You’ve probably heard it said that God loves the sinner, but hates the sin. This account in John 8 illustrates this truth beautifully. Jesus built a bridge of mercy and compassion to this woman who didn’t deserve it. Why? Because he loved her. She was one of his most precious creations, and he didn’t want to see her die in her sin without God or hope.
But in that love, Jesus didn’t ignore her sin. He didn’t overlook her adultery. He told her, “Go now and leave your life of sin.” With those words, Jesus demonstrated the perfect balance between compassion and speaking the hard truth.
Usually you and I focus on one or the other. Sometimes we’re compassionate to those who have messed up royally, but we don’t correct them. We don’t point them to the truth about their sin, so they end up doing the same stupid thing over and over. Other times, we’re quite good at spewing truth all over someone who’s goofed up, but we do it with very little compassion. The truth hurts by itself; we don’t need to beat people over the head with it.
When was the last time you reached out to someone who felt they didn’t have a friend in the world and you showed them the compassion and love of Christ? Jesus came to build bridges to sinners and save them. He built bridges to fishermen, lepers, prostitutes and tax collectors; he built bridges to those who were sick, hurting and hopeless. And, thank God, he built bridges to you and to me. So, if you and I are serious about following him, we need to put down our matches and lighter fluid, and start building bridges
We need to build bridges and reach out to people that are in need. Also we need to keep reaching out time after time because maybe that person is not ready for help but we need to keep on reaching out to help.
On the 25th of Merkin Madness March 14 HIM posted for a merkin filled beatdown!
Warm-O-Rama
Side Straddle Hops (20 I/C)
Cherry Pickers (15 I/C)
Dancing Bears (10 I/C)
Windmill (15 I/C)
Goofball (15 I/C)
Warrior Run (10 Merkins each time the flag was passed) long route to the Middle School
The Thang
nSet #1 – PAX lined up on the sidewalk and did 10 Navy Seal Burpees then made a Jail Break to the far sidewalk. PAX performed 10 more Navy Seal Burpees and made another Jail Break to the beginning sidewalk where they finished up with 10 more Navy Seal Burpees. Then did AMRAP Flutter Kicks for the 6. Set #2 – PAX lined up on the sidewalk and did 50 LBC then Bear Crawled to the next sidewalk. PAX performed 50 more LBC and Bear Crawled back to the beginning sidewalk where they finished up with 50 more LBC. Held Low Plank for the 6. A new exercise was introduced, the Burpee-Jack. PAX then executed 10 Burupee-Jacks and did a Mosey back to the Circle for COT.
Third F
Has anyone heard of Wally Pipp? I hadn’t either until I read a book written by Cal Ripken Jr. titled “Just Show Up.” In the book Cal Ripken tells a story of whenever he would talk to his dad about maybe the need of sitting a game out, taking a day off, to rest and or recuperate his dad would tell him it was his choice but to remember Wally Pipp. Wally Pipp played first base for the New York Yankees and was a good ball player. One day Wally told his coach he needed a day off. They young player that stood in for Wally played great! The coach decided to play the hot player until he cooled down. The man that stepped on for Wally Pipp went on to play 2130 games without missing a game. That’s right, the guy off the bench was Lou Gehrig. When we decide to take a day off from anything we do such as work, F3 and our spiritual life, we must consider what could happen. Who will step up while we are out? What will we miss while we are out? What will take a foot-hold in my life? Two Thursdays ago this story was brought to mind due to some choices I made. My Thursday morning routine is to get up, run a few miles then head to the CHOP for a beatdown. Wednesday night I went for an evening run and when the alarm went off Thursday morning I decided to skip the run, go back to sleep then go to the beatdown. When the alarm went off for the beatdown, I decided to continue to rest. 20 minutes later I was out of bed and headed to the CHOP. Upon arriving I began to stretch out and then saw @fireplex getting out of his truck with a paper in his hand. I thought to myself how glad I was that I don’t screen shot the Q list because there was no way I would have shown up knowing he was on Q that morning. Turned out I got a great beatdown and an appropriate word! What I would have missed had I not just shown up!
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.
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,
