20 ssh. 15 windmills. 15 cherry pickers. butt kicks. high knees. L & R shuffle.
mosey to alley to do 11’s (almost) of Mike Tyson’s w/ a bear crawl in-between sets.
Mosey to Pine st. and do patriot run with last pax doing a burp before he sprints to front of line, all the way to the middle school.
3rd F. on scheduling/planning/calendar. Luke 14:28 For which of you, desiring to build a tower, does not first sit down and count the cost, whether he has enough to complete it?
99’s- in front of middle school with sets of sidewalks, run to 1st side walk do 33 pike press, nur to start. run to second sidewalk do 33 bicep curls(each arm), nur to start. run to 3rd do 33 merkins, nur to start. new round, same format but do 33 leg raises, 33 reverse crunches and 33 big boys.
Overhead carried concrete blocks to the wall of burpees. Each PAX took the seat on the wall while holding his block. Starting on one side we took turns doing 3 burpees till each PAX did 3. Then we each did 2 burpees and then 1. We finished up with some windmills to stretch ourselves out.
The Thang #2
We overhead carried our blocks to the dentist parking lot for some more suck. Teamed up and did 75 curls, 75 irkins, and 75 squats, each with the blocks as a team. One PAX ran the length of the parking lot while the other did the exercise. Overhead carried our blocks back to the wall.
Next we did Mike Tysons and Overhead presses with the blocks. We started with 10 of each and descended to 6 of each. Overhead carried our blocks back to where they belong. Finished up with a few minutes of Mary. COR, NAR, COT
Warmup: 25 SSH IC, 18 Clam Pickers IC, 18 Moroccan Night Cubs IC, 18 Windmill IC, 18 Mountain Climbers IC
The Thang: Mosey to parking lot by Savannah along Canal. Toy Soldier Set 50 LBCs 35 E2K 20 Big Boys. Wosey to Canal Drawbridge. Crawl Bear up bridge, Bear Crawl down bridge. Ltnt Dan across bridge. Mosey to Zwanandale. Bring Sally Up Arms Challenge. Mosey to end 2nd Street. Bring Sally Up Squat Challenge. Mosey back to Primis.
F3 Message: Q1 Get Right: https://f3nation.com/2019/02/02/get-right-q1/
Joys: Building on the F3 message, Wildwing shared experience of flipping a sailboat 40 years ago but successfully making it ashore with wife and mother-in-law. Only casuaty was pair of suglasses.
Chairman mom had successful surgery and does not have to have 4th surgery in 2 weeks.
Nursing a bruised left heel the past week. With that in mind, we went for a lower impact version to the norm.
Warm-O-Rama:
Imperial Walker – 20 IC Cherry Pickers – 20 IC Wind Mill – 20 IC Shoulder Taps – 20 IC
The Thang:
In Lew of a Mosey; I opted for 20 Side Shuffles to Bobby Hurlys (OYO) back and forth across half the CHOP parking lot.
Crawl Bear 1-2-3 Team up in pairs. While HIM (1) Crawl Bears then Bear Crawls to the center line and back; HIM (2) is hitting (100) Merkins, (200) LBC, stopping for Message.
3rd F Message: “It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” ~ Teddy Roosevelt ~
Back to the Crawl Bear 1-2-3!!! Picking up where we left off; (300) Squats; and finished with 20 Big Boys (OYO).
Circled up for Abs: Hold 6″ for a S-L-O-W 10 count, to Flutter Kicks 20 IC, to Hello Dollies 20 IC, to Leg raise and lower 10 IC (8 count).
Short round of Mary to finish time: High Plank LHand/RFoot in the air for a 10 count, then switch for another 10. Wildwing led us in a Proud Marry fast feet to kiss the pavement with his dun-du-du-dun singing voice. American Hammers, 20 E2Ks each side…….I may have missed one.
When YHC chimed in to volunteer to Q on this date, he had a couple things in mind. 1) That it would be near his 3-year manniversary, and 2) It would also be near the Daytona 500. With that he had to adjust after realizing it was a Saturday workout, not a Thursday as he initially thought. (The plan was to use the traffic circle at H.O.B. in Milton as a mock track for our own sort of “Daytona 500.”)
Enough said, the PAX met in Georgetown at the Aegis AO for a Saturday workout celebrating YHC’s 3-Year Manniversary. Thanks to all the HIM who posted and a special welcome to FNG Mrs. Doubtfire. Great to have a new brother among us! And, yes, we’ll drop the “Mrs.” Reeeelaaax! In honor of FebNG and assuming the credit for bringing the FNG, Vanilla executed 2 Burpees as we circled up.
Here’s how the rest of 3 years, 3 stops. And 500 reps went down:
Warm-O-Rama:
SSH – 18 IC
Imperial Walker – 10 IC
Smurf Jack – 15 IC (No, YHC cannot start Smurf Jacks in the Seal Jack position.)
Cherry Picker, Crab Flipper, Hairy Chigger – 15 IC
PC Merkins – 10 OYO
The Thang:
PAX were gathered at the edge of the traffic circle. Each man ran a timed lap of the circle for “Pole Position.” Tclaps to Vanilla for winning the pole at 29 secs. The Pole Winner would be the first to run steps at our 3 COP’s (Circle Of Pain) along the workout route. Plus, each man was supposed recall his own pole time at the end of the workout and execute the corresponding number of Burpees. YHC conveniently forgot about that by end of workout. There’s always tomorrow.
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Mosey to 1st Stop — Steps on backside of County Bank
Pole Sitter (Vanilla) commences to run up steps & back down while other PAX did Seal Jacks, switch out with next PAX. Rinse & repeat until an accumulated 500 Seal Jacks are completed. Oh, come on! It was only approximately 72 Reps/PAX
YHC shared 1st portion of 3rdF Message:
3rd MANNIVERSARY: Three years ago this weekend I went to my first F3 workout after my buddy Wade (Nunchuk) put the EH on me to check it out. I want to share a few things I’ve gained from F3–things that kept me coming back: FITNESS – This is the “why” for any man who comes to an F3 workout. This one speaks for itself, but here’s where I came from: Spent just short of 12 years in the ARNG, and always stayed in great shape. I had that carrot (APFT) to motivate me. But I got out in April 2001. That’s 15 years with only a few short bursts of exercise BUT NO FITNESS. F2L (Freed to Lead) notes the difference: F3 “…is about fitness, not exercise…we’re far more focused on staying in shape. Getting in shape is a sprint fueled by the enthusiasm of a change for the better, but staying in shape is a marathon sustained by discipline and near-maximum effort virtually every day of a man’s life” (36). “Train yourself…”
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Mosey to 2nd Stop — Steps on front of ARNG Armory
*Pit Stop: Dragon Crawl, NAPA parking lot
2 PAX at a time, Vanilla & Nugget got us started running up, then back down the steps to switch out with PAX doing Merkins. Rinse & repeat until an accumulate 500 Merkins is completed.
YHC shared the 2nd portion of his 3rdF Message:
FELLOWSHIP – This is “why” any man keeps coming back. At the first (and every subsequent) workout all the other men kept encouraging me; they kept encouraging one another! In a matter of terms, each was saying, “Brother, you’re the reason why we’re here” (F2L 20). Afterward we all went to coffeeteria, and I knew I’d found something I’d been longing for–the camaraderie experienced that day. I’d found a group of men serious about locking shields and serious about going steel-on-steel like Prov. 27:17: “Iron sharpens iron, so one man sharpens another.” Through F3 I’ve gained deep friends in SC, here, and deep bonds in a lot of other places. The common problem that F3 solves (and why men keep coming back) is that men “forgot how to make friends.” “We could make friends when we were boys. We watch our sons do it now. Somehow, by the time we’re adults, we lose our grasp on that elemental skill” (F2L 50). To be honest, it’s an even greater challenge for me as a pastor, so I found F3 to be the perfect solution for curing the embarrassing problem of loneliness. Again, this is the common problem among men–not just among pastors. It’s also the reason we need to PROTECT and PROMOTE the 2ndF more. “Because the fellowship acts as the glue for F3, protecting and promoting the 2ndF is critical. Erode the fellowship and the PAX will come unstuck from the workout” (F2L 25). In another portion of F2L you read this: “Life..is all a mountainside that you either climb up or slide down, a little bit every day…F3 may be a better way for you to keep climbing. The plateau thing? That’s a myth” (F2L 38). Personally, F3 has helped me to keep climbing!
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Mosey to 3rd Stop – Steps on Side of County Admin Building:
*Pit Stop: Lt. Dan from power pole to power pole
Pole Sitter commenced to Bear Crawling up, then Crawl Bear down the steps, then switching with next PAX. Rinse & Repeat until an accumulated 500 Squats are completed.
YHC shared the 3rd portion of his 3rdF Message:
FAITH – Some of you may think the 3rdF (the way we do it) is BECAUSE I’m a pastor. But I want to tell you the ratio is significantly offset between the number of PAX who are pastors and those who are not. Many of the AO’s out there operate just like ours. The faith YHC personally expresses is NOT part of my life because I’m a pastor. I’m a Christian man first (God just happened to call me as a pastor) and my contribution to the 3rdF’s we have, gives me (each of us) an opportunity to share where true and lasting strength and leadership comes from. As far as the overall mission of F3, “To plant, grow, and serve small workout groups of men for the invigoration of male community leadership,” I keep coming back because I’m NOT a born leader. Leadership is a skill developed by learning and exercising leadership. I’ve continue to gain so much from others’ (yours) thoughts, insights, AND exercise of leadership. F3 has sharpened and invigorated me personally as a leader. And I hope to be able to say I’ve offered you the same in return, so that we’re all better leaders in our homes, workplaces, and communities in which we serve. For 3 years now different aspects of the Fitness, Fellowship, and Faith have taught me that “despite our easy lives, we need something hard to do, something to reach for” and so this incubator of leadership has trained me and been a catalyst for pushing through hard stuff in life. But where it counts most, I’ve learned to be a better husband and father. THAT’S WHY I KEEP COMING BACK!
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Mosey return to AO at the traffic circle
2 Minute Abs to wrap up the workout – 20 secs each non-stop (AMRAP) :
Knee to Elbow Crunches
Flutter Kicks
Scissor Kicks
Dying Cock Roaches
Gas Pumpers
American Hammers
That’s the deal. 3 years. 3 stops. and 500 reps (in honor of Sunday’s Daytona). Honored to Q and glad to be able to keep at it after jumping in as an FNG 3 years ago. Here’s to another 3, at least! Appreciate all the PAX posting and making the workout worthwhile. Appreciate all you guys.
Number-Rama – 7 PAX including FNG, Doubtfire
Name-O-Rama
COT/BOM
Announcements: Crayons & FNG’s, bring ’em. Crayons accepted until Friday 2/22 when we’ll ruck them to Milton PD to contributed to Faryn Adams’ collection to give to child patients at AI and other local hospitals. Remember, crayons are worth 1 Burpee/box and FNG’s are worth 2. Time is ticking, let’s get those crayon’s
Prayers: Chairman’s mom, Brenda; other requests concerning some HIM in PAX’s lives who are facing health battles
Perseverance – Persistence in doing something despite difficulty or delay in achieving success.
” Perseverance is a positive, active characteristic. It is not idly, passively waiting and hoping for some good thing to happen. It gives us hope by helping us realize that the righteous suffer no failure except in giving up and no longer trying. We must never give up, regardless of temptations, frustrations, disappointments, or discouragements” – Joseph P. Wirthlin
That Quote speaks to all who post never give up always finish strong regardless of the temptation to quit.
We finished with a failed attempt at partner squats and owing burpees lol.
so we moved onto a 9 min round of MARY.
Name-o-rama and COT to finish out a great morning.
Strong morning with handful of men who chose to beat the fart sack and pushed through 45 minutes of ‘fun’.
Warm up–
Mosey Lap around courts
SSH- 15
Cherry Picker -15
Wind mill -15
Forward Lunges -10
Reverse lunges -10
SSH-10
Mosey lap around courts
Basketball Drill –
Each PAX picks a corner while One pax will be shooting foul shots and getting their own rebounds while others are at a corner doing a specific exercise.
1- American Hammers
2-Squats
3- High Plank
4- Mountain climbers
Once 3 foul shots are made , everyone switches to next station. If you take too long to make shots- you can bear crawl the length of the basketball court…..
We got in 2 full rotations.
3rd F- ‘No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.’ Hebrews 12:11 Disciplines of Fitness. Faith. Fellowship.
Fitness– self explanatory. Stay steady. We all have seen, felt and experienced the results of discipline in this area by being consistent with F3. And for those who haven’t… you can Start now.
Faith– it isn’t always easy to believe in the unseen Or even what’s been promised. But when focused enough it can be seen. Choose daily to see the good through the even roughest times.
Fellowship– this can be ever challenging with schedules, commitments , priorities , families, work, etc. but staying disciplined to healthy fellowship with men who empower and sharpen each other will in turn keep you sharper and allow you to add value to all those around you. By committing to stay disciplined in this area- you may open yourself to vulnerability. But it your peaks and valleys of life this proper fellowship will be what helps navigate us through.
Mosey across park to stairs.
‘Stair Drill’
Pair up.
One man stays down and does burpees while partner runs up steps. Does 10 merkins and 20 LBCs then run down stairs and switch. Continue until your team has done 60 burpees.
Mosey back to basketball court.
For a quick basketball game that involved more foul shots, lay ups and burpees.
Warmup: 30 SSH 15 Cherry Pickers 15 15 Moroccan Night Clubs 15 Windmills 25 Washboards All IC.
The Thang 1: Mosey to Union Street to Tobin Drive to lot in front of Shipbuilders. Super Toy Soldier 50 LVCs 35 E2Ks 20 Big Boys. Mosey back to Union Street and back to AO. Ascending Testicles 15 degree, 45 degree, & BTW 10 derkins each Clowney: 4 jump lunges IC 4 Merkins 7x London Bridge Plank: head to wall 1 hand to wall then other then 1 hand to ground then other. Bear crawl under bridge 1 PAX at time.
F3 Message about Hope: We all need hope in our lives whether famil, work, etc. and most of us turn to God for hope when needed. Bible verses about hope:
Psalm 46:1-3 God is our refuge and strength, an ever-present help in trouble. Therefore we will not fear, though the earth give way and the mountains fall into the heart of the sea, though its waters roar and foam and the mountains quake with their surging.
Proverbs 18:10 The name of the Lord is a strong tower; the righteous run into it and are safe.
Isaiah 41:10 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.
Exodus 15:2 The Lord is my strength and my song; he has given me victory. This is my God, and I will praise him— my father’s God, and I will exalt him!
Psalm 34:10b Those who seek the Lord lack no good thing.
The Thang 2:
Monkey Drill: Sideways Lunges palms to ground as extend. 1 each direction.
20 Merkins 20 Diamond Merkins 20 Hand Release Merkins
Baba O’Riley: Imperial Walkers for entire 5 min 4 sec. song increasing tempo for last 30 seconds.
THE THANG: Bear crawl to pick up patio pavers, Lt Dan carries pavers to Wall of Fire for rotating merkins, mosie pavers down to corner, sprint one block and Karaoke return to starting line 4x, Bobby Hurleys 30x, mosie pavers back to Wall of Fire, Webbicide with 10 merkins 6x, Bear crawl limbo under pavers
THIRD F: Storytime… Fellow finds clay balls buried in sand, packs them in ruck but throws all but one into sea. Last one cracks open showing beautiful gemstone inside. See what you lose by throwing away without looking past surface.
NUMBER RAMA
NAME RAMA
COT…praise for 35* and rain plus more important things.
Summary: With 2 FNG’s in tow, and nearly double digits for the first time in Georgetown, 9 PAX sharpened iron in the county seat!
Warm-O-Rama
SSH – 20 IC
Seal Jacks – 20 IC
Smurf Jacks – 20 IC
Cherry Pickers – 20 IC
Windmill – 20 IC
Windshield Wipers – 10 IC
Rearview Wipers – 10 IC
Mosey to Georgetown Elementary for the thang!
The Thang 1: “Chappie Challenge”
PAX lined up along sidewalk 1 on near side of school front yard. Bearcrawl to sidewalk 2, mosey back to start, complete 30 merkins – OYO. Bearcrawl to sidewalk 2, Lt. Dans to sidewalk 3, mosey back to start, complete 20 Merkins. Bearcrawl to sidewalk 2, Lt. Dans to sidewalk 3, Dragoncrawl to sidewalk 4, mosey back to start, complete 10 Merkins.
Mosey to Library for The Thang 2!
The Thang 2: “Descending Curb Crawl”
Complete 10 Derkins, bear crawl to opposite curb for 9 Irkins, Crawl back to initial curb for 8 Derkins…rinse and repeat descending to 1.
Break for Third F: “Catch People on the Bounce”
QIC is currently reading “Everybody Always” by Bob Goff. The book challenges us all to love, literally everyone, regardless of their difficulty or what they’ve done or are currently going through.” A particular excerpt spoke deeply to me last night and I decided to share with the group. I believe that F3 is the perfect brotherhood to catch one another on the bounce…If you don’t know what I mean, read below:
“There’s one last thing the instructor told us in class. He said if the main parachute doesn’t open up, and the reserve parachute doesn’t either, you’ve got about 45 seconds before you hit the ground and make your mark. I was surprised and a little grossed out when the instructor said hitting the ground isn’t want kills you. Every bone in your body will break, of course. But after you hit the ground, you’ll bounce – and it’s the second time you hit that kills you as the broken bones puncture all your organs I know that is kind of graphic, but it’s true.
I’m a lawyer, so with this information in mind I figured I needed a strategy. Here’s mine: if none of the parachutes open up, when I hit the ground, I’m going to brag the grass and avoid the bounce. What is true in skydiving is true in our lives. It’s usually not the initial failure that takes us out; it’s the bounce. We’ve all hit the ground hard at work or in a relationship or with a big ambition. Whether we had a big, public failure or an even bigger private one, the initial failure won’t crush our spirit or kill our faith; it’s the second hit that does. The second hit is what follows when things go massively wrong or we fail big, and the people we thought would rush to us create distance instead. The express disapproval or teat us with polite indifference
If we want to be like Jesus, here’s our simple and courageous job: Catch people on the bounce. When they mess up, reach out to them with love and acceptance the way Jesus did. When they hit hard, run to them with your arms wide open to hug them even harder. God wants to be with them when they mess up, and He wants us to participate.”
“Everybody Always” -Bob Goff
Mosey back to AO for The Thang 3!
The Thang 3: 11’s of Box Jumps & Dips
PAX split into 2 groups at each planter of the GTown Circle. PAX completed 10 Dips at initial planter, ran across circle to opposite planter for 1 Box Jump, back to initial planter for 9 dips, back across for 2 Box Jumps…rinse and repeat until you’ve gone from 10 to 1 on Dips and 1 to 10 on Box Jumps. Total reps for each round always equaling 11.
