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.
8 HIM posted on this glorious Feburary morning to partake in a slight Chattahoochee beatdown starting off with a little warmup at the AO then a mosey downtown
Warmup- 22 SSH, 20 seal jacks, 15 windmills, 15 MNC, 15 Merkins all in cadence
The Thang– Mosey down union street to the firehouse for a round of Howling Monkees Pax in a circle all pax grab ankles in the monkey humper position first pack does 10 monkey jumpers while all pax hold ankles until all pax do 10
Mosey across footbridge to the park for a modified mini cooper.
10 pullups, 10 squats, 10 Merkins, 10 War Hammers then mosey a lap around gazebo rinse and repeat taking of 1 rep of each excersise until 1 rep per exercise finished up with a mosey back to the AO .
3rd F pulled from the Q source:
TEAM DEVELOPMENT = Dynamic teams are essential to both communities and organizations. If a task can be performed by one man than there is no reason to form a team, but when it is to complicated or difficult for a single person acting alone then people must combine to see it through and as soon as they do then BOOM a team is formed whether they realize it or not. For a team is nothing more than a proximate combination of 2 or more people formed to perform a specific mission for the benefit of a community or organization or both.
F3 uses the acronym TEAM
T- is for trust reliance between team members builds a leaders trust.
E- is Equipping a leader ensures his team has what it needs
A is Accountability setting and maintaining high standards within a team
M is for missionality prioritizing team accomplishments
Bolt 45’s – 15 squats full up to half
way down, 15 squats half way down to full down, & 15 squats full
motion. All completed IC as a 4 count.
Mosey approx. 1/2 mile to “Oh, Hill No”
The Thang
The Modified Slugger & Toy Soldier Routine. Crawl Bear up the Hill and Bear Crawl down and complete 20 Diamond Merkins, 20 wide armed merkins and 20 Hand Release Merkins. Crawl Bear up the hill and Bear Crawl down and complete a Toy Soldier Set 50 LBC’s, 30 E2K’s each side and 20 Big Boys. Rinse & Repeat as time allows. F
Mosey back 1/2 mile to the AO.
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Prayers were offered for multiple needs within the attending PAX and their families, but please keep all our HIM in your thoughts and prayers.
F3 Message
Q spoke about waiting on the Lord and sometimes that requires that we be still and rein things in a bit. In regards to the beat-down, we completed one evolution of the Holy Hill Thang, but concentrated on quality of the exercises and not the quantity. Of course the crawl bears up the hill caused “Holy Hill” to erupt from the participating PAX…:)…
Q went on to paraphrase and quote a segment on how to exercise your faith and three ways to build your spiritual muscles as written by wife and mother Elana Anthony who holds a certification as a group fitness instructor among many other academic achievements. Ms. Anthony states the first way to build spiritual muscles is to Wait on God. In other words, be still and allow God to work. Be patient and wait on God’s perfect timing. Please read excerpts below from he 2014 posting.
Exercise your faith: 3 ways to build spiritual muscles–Part 1
By Elana Anthony, June 9, 2014 at 10:58 am
“1. Wait on God. It may be hard. It may seem as if nothing is happening. And every part of your flesh wants to DO SOMETHING, because we don’t equate waiting with doing, and yet, that is exactly what we should do, for waiting is an exercise that builds our spiritual muscles. Waiting gives us strength. A popular Scripture that teaches us this can be found in Isaiah 40: 31 which says, “But they that wait upon the Lord shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint.”
“2. Draw your strength from God and not on your own self-reliance. Don’t take matters in your own hands. Usually while waiting, we get frustrated and antsy, and again, want to DO SOMETHING. In times like these, don’t rely on your strength. Ephesians 6: 10 tells us to “…be strong in the Lord and in his mighty power.” It’s His strength that sustains, not our own. Now this doesn’t mean that there aren’t positive things we can do to keep ourselves busy so as to not go crazy during periods of silence. What was the other exercise I did to build my spiritual muscles and make it through the wilderness? I saturated my mind with the Word of God. I focused exclusively on His promises. This leads me to my last point to exercise your faith.”
“3. Focus exclusively on God. Not the doctor’s report. Not the Dow Jones. Not the news. Not the latest business reports. Not career updates. Not the latest on the economic rise or plunge. Not on the health prognosis. And especially not on the blessings of others. To exercise your faith and build spiritual muscles, you must “fix your eyes on Jesus, the author and perfecter of faith” (Heb 12: 2).
“So if we’re waiting, we are gaining power.”
“When we’re reliant on God, then we are strengthened by His power.”
“And if we are focused exclusively on Him, our faith is being made perfect. We are becoming like Paul. God is teaching us contentment so that we can be happy and assured no matter what happens. Whether we have a job or not, we can be content. No matter what the doctor reports finding, we can know that we are covered by the blood of Jesus and healed by His stripes. No matter if we have a steady income or periods of drought, we can know with complete assurance that the Lord is a provider and is right there with us. We are not alone”.
“Exercise your faith. Build your spiritual muscles. And be blessed!”
This is a free, peer-led workout. Do not hold the Q or AO liable. Modify the exercises if you need to.
Warm up
20 Seal jacks 15 Cherry picker 20 Seal wave 15 Windmill 20 Ssh
THE THANG
Mosey to fishing pier, down union, turn in front of library, and follow path along river.
30 step ups per leg 15 derkins 20 squats 15 urkins 10 barfys 15 diamond urkins 20 split squats per leg 15 diamond derkins 30 Mexican jumping beans
Mosey back to CHOP per Mulberry
3rd F
Read #36 out of True Competitor, Mark of Excellence. Leave a God-mark, not a me-mark. Excellence starts with the heart. 3 questions: Who do you serve? How’s your work? What’s your foundation?
Toy soldier – descending/ascending 30 lbcs 20 e2k – pair 10 big boys 20 e2k – pair 30 lbcs
Warm-O-Rama: 15 SSH- 15-Wind Mills- 15 CherryPickers-15 Moroccan Night Clubs
Snake Run with Coupon ( cinder block ) Overhead to the Car Wash.
The Thang :
5 Merkins-5 Big Boys-10 Coupon Swings
10 Merkins- 10 Big Boys – 10 Coupon Swings
15 Merkins – 15 Big Boys – 10 Coupon Swings
20 Merkins – 20 Big Boys – 10 Coupon Swings
25 Merkins- 25 Big Boys – 10 Coupon Swings
20 Merkins- 20 Big Boys – 10 Coupon Swings
15 Merkins -15 Big Boys- 10 Coupon Swings
10 Merkins – 10 Big Boys – 10 Coupon Swings
5 Merkins – 5 Big Boys – 10 Coupon Swings
Break for 3rd F :
The 3 Rs of Habit Forming The reminder the routine the reward
Reminder The cue a trigger that starts the habit
Routine The action you take. The habit itself
Reward The benefit you gain from doing the habit
The Reminder for us setting the Alarm !!!
The Routine for us POSTING , Working hard and Completeing the Exercise set for us !!
The Reward for us Bonds formed ,Healthy body and Mindset.
Quote: We don’t Grow when things are easy: we grow when we face challenges.
Quote: Don’t limit your challenges. Challenge your limits
If you are unwilling to Risk the unusual, you will have to settle for the ordinary . Jim Rhone
For us the unusual 5:15am workouts HOT-COLD-SNOW-RAIN-ICE the ordinary a boring gym life.
Thang Part 2:
Mosey with Coupon back to A/O and stack the Blocks at the wall.
All PAX line up wall sits pass the blocks down the line and back
Second Round first man 10 block curls while PAX stay seated on the wall. Pass block and so on once last man is done come back down the line 15 block curls. All finished stack blocks
Thang Part-0.5: G-Town Circle broken into 0.25 cent pieces. Lt. Dan to 10 Bench Dips; Butt Kicks to 10 Bench Dips; Lunges to 10 Bench Dips; High Knee to 10 Bench Dips.
Thang Part-1: Mosey to Library (0.5ish miles), 1 set of 11’s curb to curb, Bear Crawl to Erkins to Crawl Bear to Iron Mikes’ (squat thrust w/merkin).
Thang Part-2: Mosey to Middle School (0.25ish miles), 1/2-3/4 speed Jail Break (fast Mosey) to 2nd light post then Nur back to start 4x. Stopping at 2nd light post for 50 SSH 1x, 40 Squats 1x, 30 Merkins 1x, 20 Big Boys 1x.
Break for 3rd F; 3 Lies men believe about themselves (All Pro Dads) It all happened in twenty seconds. Nick Foles was the starting quarterback for the Rams, who had just lost two games in a row. He sat in a game planning room with quarterback coach Chris Weinke, and backups, Case Keenum and Sean Mannion. Suddenly Head Coach Jeff Fischer burst into the room. He thanked Foles for his service but announced he was no longer the starter. After that, the Head Coach left as quickly as he entered, leaving Foles blindsided. By the end of that season, just two years after being selected for the pro bowl, Nick Foles had lost his love for football and decided to retire. Game Over. How did he go from that moment to being Super Bowl MVP just two years later? He shares in his book, Believe It: My Journey to Success, Failure, and Overcoming the Odds, The 3 Lies many men believe about themselves. Lie 1: I Am What I Do: Believing this lie will make you (in your mind) as good as your last performance. If you win, you are a winner. If you lose, you are a loser, plain and simple. This lie was at the core of Nick Foles’ belief. He felt as good about himself as his last game. When he realized that he was not the sum of his successes and failures he finally experienced freedom. Regardless of his performance, he came to realize that God loved him unconditionally, and that was his true identity. After that, football was no longer about achieving a sense of self-worth. It was just about using his God-given gifts to play the game. Lie 2: I Am What People Say About Me: Believing this lie will make you as good (again, in your mind) as the last thing someone said to you or about you. This causes a lot of men to abandon their authentic self in favor of someone they think others will accept. They end up creating a person they think others want. It’s posing, rather than living. Are you in constant need of affirmation? When someone says something negative about you, does it send you spiraling? We are all in need of encouragement, and certainly, negative feedback hurts. However, until you can be honest and embrace who you are you will be a shell of a person. Lie 3: I AM What I Have: Believing this lie will make you as valuable as the sum of your possessions, your name, or sphere of influence. It will make you greedy because we can never have enough to feel full. It will make you fearful and anxious to hold on to what you have. And it will make you insecure as you compare yourself to others. Your wealth (or lack of) and your job (or lack of) does not define you. The amount of power or influence you have on society (or lack of) does not define you.
Thang Part-3: School parking lot next to bike rack; Over the Wall to 10 LBCs wash, rinse, repeat 5x. Mosey back to Circle (0.75ish miles).
Summary: It was frigid this gloom. Numb Fingers and Toes were experienced by all but warmth was found at every “Fire Pit” along the way. These 10 PAX pushed hard and it was an honor to “Lift The Lid” with them!
Warm-O-Rama
SSH – 20 IC
Seal Jacks – 20 IC
Moroccan Night Club – 20 IC
Cherry Pickers – 20 IC
Windmill – 20 IC
Windshield Wipers – 10 IC (New Addition: Lay on your back and swing right foot to left hand, left foot to right hand. Oh So nice on the hamstrings!)
Rearview Wipers = 10 IC (New Addition: Same format but laying on your stomach)
FIRE PIT 1: “FIRE DRILL”
PAX in a circle, chopping feet. Each PAX calls out “Fire,” all PAX hit the ground, roll right, Merking, roll left, another Merkin, then back up Chopping. Rinse and repeat until all PAX have called “Fire.”
Mosey to Mercer-Sydell Dental for FIRE PIT 2
FIRE PIT 2: “BEAR CRAWL RING OF FIRE”
Begin by bear crawling around in circle until Q says stop. Upon stopping, first Pax completes 10 merkins while other Pax plank, then next pax in line completes 10 merkins while other pax plank. Keep going around until all pax have completed the 10 merkins. Rinse and repeat with 10 Wide Merkins, then 10 Diamond Merkins
Mosey to Shipbuilders for FIRE PIT 3
FIRE PIT 3: “JOHNNY CASH”
PAX in a circle all holding 6 inches. First PAX completes 10 Big Boy Sit-Ups while others hold 6, then next pax in line completes 10 big boys, so on and so forth. Second Round, switch to high plank paired with 10 LBCs. Final Round, back to holding 6 inches paired with 10 Flutter Kicks.
Prison Break back to AO!
Break for Third F: “Leadership is spelled E-X-A-M-P-L-E”
“People need a model to follow, not a motto to say”
“Your actions speak so loud that what you say, I can’t hear.”
It’s interesting to note that the Christian trend of the WWJD bracelet in the ’90’s was “What Would Jesus Do” not “What did Jesus Say” or “What would Jesus Say.” Jesus is the greatest Leader that has ever lived. Regardless of your faith, you cannot deny his loyal following for centuries after His death. More have died and lived for His name than any other in the World’s history. There’s a lot of reasons for this but I believe it is because of His flawless example. Jesus gave us a model to follow, not just a motto to say. Even Paul writes in 1 Corinthians 11:1, “Follow my example, as I follow the example of Christ.” In Ephesians, Husbands are charged to “love your wives, just as Christ loved the church.” It’s not a charge to love our wives because Jesus said so. It’s a true example to emulate. As leaders of our homes, workplaces, F3 Beatdowns, etc….it is vital that we lead by example. Talk is cheap. The only way to truly lead is from the front, giving those behind you a model to follow.
Back at it for Fire Pit 4
Fire Pit 4: “Wall of Fire”
PAX all holding People’s Chair. First PAX breaks hold and completes 10 Burpees, returns to Chair, next PAX takes on the Burpees, so on and so forth. Rinse and Repeat with 10 Squats and then 10 Split Jacks. OUCH!
