4 HIM beat the fartsack on this beautiful brisk 30 degree morning to burn of some calories so they can prepare to partake in a big meal with family and friends later today.
Warm-up
15 SSH, 15 Seal Jack’s, 15 Cherry Pickers, 15 Windmills, 15 big arm circles forward, 15 Backwards
The Thang-
The Burpee mile- Mosey to HOB 15 Burpees, Mosey to the old Norma’s for 15 more Burpees, Mosey up to top of the Hill you got it 15 more Burpees, Mosey to Milton elementary for 15 more burpees where we to a very short break for a 3rd of to touch on the 1st Thanksgiving. Then had to workout the Abs a little before heading back to the AO.
30 flutter kicks IC
30 American Hammers
30 LBCs
Mosey back to the AO into a stiff headwind going back up Mulberry street. Upon arrival at the AO with 5 minutes left the number 48 did not sit well with me so we hit another 12 burpees for a total of 60 burpees and somewhere in the neighborhood of a 2 mile mosey plus abs
1st light pole 25 monkey jumpers, lt xan to 2nd pole for 20 squats toy soldier to 3rd pole for 15 Bobby Hurley’s, butt kickers to 4th pole for just 10 burpees
Mosey around parking lot and picked a nice spot for ascending curb crawls bear crawl to opposite curb 1 derkin, bear crawl back for 2 derkins rinse and repeat until 10 deakins, a short break for a little message on leadership from former navy seal commander Leif Babin followed by 25 flutter kicks IC and a super toy soldier set 40 LBC, 30 E2K, 20 big boys.
Mosey on back to the AO it pays to be up front the first 4 HIM stopped at back lot on mulberry and picked up Chappie s sandbags and returned to his shed with the other coupons finished up with Count-0-rama, Name-0-rama and COT
20 ssh. 15 windmill. 15 cherry pickers. 20 clockwise plank. lap around circle with high knees, butt kicks, left shuffle, right shuffle, cupid shuffle (just kidding to make sure you’re paying attention!)
W.A.S.H.
Werkin (wide merkin) 50, American Hammer 100 single count, Step ups LONG 150, Hip thrust 200… awkward but funny.
Stairs
pax side by side in plank by stair case, first pax does 1 merkin then runs up and down stairs to back of line. next pax does 2 merkins and so on to 12.
mosey to middle school for 3rd F. Jeremiah 33:3 “call to Me and I will answer you and tell you great and unsearchable things you do not know.” had good discussion about how we hear God.
red barchetta.
run 100 yards do 100 ssh nur to start. run 75 yards do 75 mt climbers nur to start. run 50 yards do 50 lbcs nur to start. run 25 yards do 25 merkins nur to start.
mosey to circle. AYG tricep extension push up until we were saved by the bell.
Rain or Shine, Hot or Cold. Old glory posted, how about you?
The rain or shine, hot or cold F3 principle was proved today by 4 HIM. Yep, only 4! What was it that kept PAX away? Was it the Fartsack? (No doubt, that cozy warm siren always beckons toward the craggy shoreline of more sleep. The undisciplined are her perpetual prey. Get out your Taylor Swift CD and Shake It Off!) Was it deer taunting hunters? (Uh, huh! Kill buck, wipe the blood stripes on your cheeks like the blood-thirsty warriors you are, and we’ll see you soon. And, oh yeah, don’t forget to bring some penance jerky.) Was it that age-old excuse, “I’m having a baby? (We’ve heard that one a lot around here lately! Seriously though, congrats to Vanilla and his M for bringing baby #2 into the world. Olive is a beauty!) Was it the forecast of rain? (Remember men, a principle proven is a principle [genuinely] held.) Or, was it the heads-up YHC gave the night before that his 3rd F would be a message about getting naked? (Ah, yes, that’s probably what panicked some PAX into the inky shadows of fartsackville.) Well, whatever it was–perhaps the perfect storm of all of the above–we still had 4 men post in the cool rain. This was by definition a small workout group of men, becoming more invigorated leaders. So, the mission was carried out and one of our F3 principles was solidified. Here’s how it all went down:
Warm-O-Rama:
Warm-Up VQ well-executed by Semi! No problem amigo with the IC either–your cadence fears were unfounded! Great job, looking forward to what you bring to your full VQ.
DISCLAIMER CLAIMED
SSH – 20 IC
Windmill – 20 IC
Cherry Pickers – 20 IC
The Thang:
Indian Run (long way around the block) while passing a cornhole bag to the PAX coming from the tail. PAX were to find increasingly creative ways to pass off the cornhole bag. If it was dropped, all the PAX hit the ground for 5 Burpees — WE DID ALOT OF BURPEES! (recollection says about 60+!)
Back at the AO…
F3 Cornhole: Not PAX against PAX, but all PAX against the boards and the elements of wind and rain. (Thankful we didn’t pair up, because pity the team who ended up with you know who…. You had to be there. :-0 )
1 PAX tossed the cornhole bag, while all other PAX did called-for exercise and we just kept rotating
Bag on board ends exercise
Next throwing PAX picks new exercise, executed until cornhole bag lands on board
Bag in the hole = 10 count
We did several rounds of this fun workout game which included at least these exercises: Merkins(2x), Squats(2x), Shoulder Taps, Freddie Mercury’s, Dollys, LBC’s, etc.
On a side note…CHAIRMAN, would you plea, he, he, he, hease hit the board!! Oops! Did I say that out loud?
We took a breather in the middle for the following 3rd F Message: “You don’t need motivation, YOU NEED DISCIPLINE” is a phrase we’ve all seen memed in F3 circles recently. I’ve even sent it out and I think Vanilla has posted it on our F3FirstState Instagram. We tend to send out messages over GroupMe to MOTIVATE each other to post, but in reality it all comes down to DISCIPLINE. Because of that, over recent weeks you might have noticed I’ve laid off of the motivational messages to try to get men to post. I did that on purpose…until last night when I hit hard with a bunch of motivational stuff. The implication is in the following message on DISCIPLINE:
MIKE SINGLETARY – watching game films to prepare, would often watch a single play 50-60 times. He knew every tendency of opposing players. His legendary success was the result of his remarkable DISCIPLINED life.
EARNEST HEMINGWAY – was characterized by obsessive literary discipline, spending hours polishing single sentences, searching for right words. His discipline transformed the way Americans, and people throughout the English-speaking world, expressed themselves in literature.
LEONARDO DA VINCI – was so disciplined that on one occasion he drew a thousand hands.
WINSTON CHURCHILL – famous for being THE quintessential impromptu speech-giver, was more disciplined than most know. Churchill wrote out and practiced EVERY speech, choreographing even the pauses and fumblings for the right phrase. He practiced endlessly in front of mirrors. F.E. Smith said, “Churchill spent the best years of his life writing impromptu speeches.” He was a natural! …a natural at being a DISCIPLINED hard-working man!
And the list goes on!
“WE WILL NEVER GET ANYWHERE IN LIFE WITHOUT DISCIPLINE, BE IT IN THE ARTS, BUSINESS, ATHLETICS, ACADEMICS OR SPIRITUALLY.”
DISCIPLINE is exactly what Paul was talking about when he said to young Timothy “TRAIN YOURSELF TO BE GODLY.” (1 Tim. 4:7)
The word “train” is the Greek word “gumnos,” which means naked. From this we get our English word gymnasium. In traditional Greek athletic contests (from which the Olympics came), the participants competed without clothing.”
This was not some perverted practice; it was actually the outcome of DISCIPLINE. They competed naked, “so as not to be encumbered” by clothing. “Train” originally meant to “exercise/compete naked,” and Paul was calling for the same DISCIPLINE spiritually that one would exercise physically to compete at the highest possible level. He was calling for spiritual sweat; not legalism, but God-centered DISCIPLINE! “Just as athletes discarded everything and competed “gumnos” (free from everything that could possibly hinder them) we must DISCIPLINE ourselves to get rid of every encumbrance, every association, every habit, and every tendency which impedes godliness.” To excel “we must strip ourselves to a lean, spiritual nakedness.”
(Thoughts adapted from: Disciplines of a Godly Man, pp. 13-14)
HIM we “don’t need motivation, WE NEED DISCIPLINE.”
Ended with our finishing rounds of cornhole.
COT
Announcements:
Upcoming 2ndF – 2nd Annual F3 Christmas Gathering, hosted by Ruxpin and his M, Friday, Dec. 14th @ 6 pm. Watch GroupMe, word will be going out on other details.
Chickens for Haiti 5k/walk: Thanksgiving Day in Greenwood. See Waterfall for details (Waterfall, see YHC for 1 registrants cash — you gotta post if you’re gonna collect the dough bro.)
Prayers:
Praise for healthy delivery of Stretch & his M’s baby last Friday.
Prayers for Vanilla & M (Megan) as they’re anticipating their new arrival (she is here! Olive arrived prior to this writing).
Semi, continued search for a new job.
BOM
That’s it. Honored to Q it up again, even if it was only us 4 and no more. Shout out to Blacklung, a PAX in York, SC who posted about a cornhole workout, YHC merely borrowed and modified.
It was windy and wet but it was fun. A good beatdown too. Nugget, I took a page from your playbook, but you missed it all brother.
With that, get naked… i.e. STAY DISCIPLINED! YHC is not trying to motivate you or anything. Aye!
Indian run with last man doing scissor jump to bridge
Bear crawl bridge. Partner 1 bear crawls while partner 2 does 10 merkins, 10 squats, 10 lbcs then runs to other side of bridge before picking up and continuing to bear crawl where partner 2 was. Partner 2 runs to start and does exercises. Rinse and repeat until there and back.
Wosey to Second St. C2C (corner to corner). Short sprint from start of Second St to Shipcarpenter Square, stopping and planking in-between each roadway/intersection. The sugar rays hold a plank until 6 is in then sprint to next stop.
3rd F on “all it takes is all you got”
AYG (all you got). One pax gets in middle of circle and calls an exercise for all pax to do until he gives AHG (all he got). We did merkins, 6 inches, four count freddys and x’s and o’s.
Mosey to courts for COT and handing the shovel flag and site Q responsibilities to Leatherman!
“There’s a tenacity to persistence that’s easy to overlook. Day after day it just doesn’t let go regardless of obstacles. Dad (Truitt Cathy) was joyfully persistent; with his principles and his focus on excellence. The persistent leader is quietly tenacious and delightfully determined.” -Dan Cathy (CEO Chick-fil-A)
In my own life, I feel that I’ve always been persistent. However, to be joyfully persistent is a whole different story. I’ve spent most of my ambitious life “pissed-off persistent” if anything. I recently heard an Entrepreneur talk about the moment when he realized that he was committed to finishing what he started. He explained that if he was committed to finishing, than he might as well quit being angry through the process and choose to be joyful. Being “quietly tenacious and delightfully determined” takes an internal decision to choose “Joy” even in obstacles. So, with that, lets be joyfully persistent, quietly tenacious, and delightfully determined to finish this and every beatdown! Aye!
Nugget on Q Warm up20 SSH 15 windmills 15 cherry pickers 15 mountain climbers. Mosey to Milton park for the Milton Murph. We completed 3 out of the target 4 rounds, so we finished with 75 pull-ups/dips if needed to modify, 150 push ups, 225 squats and 1.75 miles!
3rd F was about how what we can accomplish together. Example was 2 horses could individually pull 8,000 lbs. But 2 together pulled 24,000 lbs. Lock arms with the men who are fighting the same fight and are in your corner and you’ll be amazed at what you’ll accomplish.
