Wet. Naked. Cornhole. It’s Not What You Think

Date: 11/13/18

QIC:  Chappie

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!

~Chappie, out!

Red Sky

20181110

Q Sharkbait

Pax Breu Haha, Beach & Jagger

WarmUp

Squat Hold

SSH IC 4 rounds of 10

IW

Hill Billies

Abe Begota

Copper Head Squat

Coupons

Man Makers 5, Thrusters 10, Bear Crawl to Rail, 5 Aussie Merkins, Lunge Walk  Back X3

Mosey to Amphitheater

10 Box Jumps, 10 Dips, 10 Toes Raises up 10 levels

Incline Merkins 10, Bulgarian Split Squat 5 reps each leg, 4×4’s 5 reps X3

Mosey around School Buildings

Mary

LBC’s 20, Flutter Kicks 15, Rosalita 10 X3


Plaza

20181107

Q Sharkbait

Pax Priorities & Flea

WarmUp

SSH

IW

Hill Billies

Abe Begotas

Copperhead Squats

Plank Dips

Calf Raises

The Thang

Mosey to Wharf Market

Peoples Chair Air Press

Calf Raises

Assisted Pistol Squats

Mosey to the Plaza

Pax SSH Burpees while one Pax sprints to the other side of the Plaza and Lunge Walks Back.

BoxJump onto raised Seats

Dips

Mosey to Shuffle Ball Court Picnic Tables

Derkins

Aussie Merkins

Mosey to Municipal Wharf

Peoples Chair Air Press

Mosey Back to Flags











bear crawl bridge

11/7. Lewes, De. Nugget on Q.

Warm Up. 20 SSH. 20 windmills. 20 cherry pickers. 20 clock work planks. 10 oppo planks.

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!

OH HILL NO! 3.0

11/06/2018

QIC: Vanilla

AO: CHOP: Milton, DE

PAX: Chappie, Chattahoochee, Chairman, Fireplex, Leatherman, Ruxpin, Summit, Toy Soldier, Vanilla, Wildwing

Warm-O-Rama

SSH – 20 IC

Seal Jacks – 20 IC

Smurf Jacks – 20 IC

Plank Jacks – 20 IC

Cherry Pickers – 10 IC

Windmill – 10 IC

Patriot Run to “The Hill”

The Thang: OH HILL NO! 3.0

Prison Break (Spring) Up, Mosey Down

10 Burpees

Nur Up, Mosey Down

9 Burpees

Bear Crawl Up, Mosey Down

8 Burpees

Crawl Bear Up, Mosey Down

7 Burpees

Boo Boo Bear Up, Mosey Down

6 Burpees

Lt. Dan Up, Mosey Down

5 Burpees

Prison Break Up, Mosey Down

4 Burpees

Inchworm w/ Merkin Up, Mosey Down

3 Burpees

Side Shuffle Up, Mosey Down

2 Burpees

Side Shuffle Up (Switch), Mosey Down

1 Burpee

Third F

“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!

Mosey Back to AO

Toy Soldier Set (30 LBC- 20 E2K- 15 Big Boys)

Ended with Number-Rama, Name-O-Rama, & COT/BOM

Humbly Your QIC,

Vanilla

10 cones and was that a Fox!?

QIC- Summit

Warm up – all in cadence 

SSH – 30

Cherry picker- 20

Merkins- 10

SSH- 15

Windmill  – 10
Mosey around block back to AO 

10 Cones are set up approx 10yards apart 

1/2 mosey to tenth cone do 10 merkins and mosey back with block  -1/2 stay back and do ‘blockees’ – burpees with blocks. Switch. 

9th- All pax side shuffle cone. 9 merkins. side shuffle back to start 

8th – lungewalk to cone. at each even # cone on way back stop and do amount of merkins per cone you are at. Just because. ????????‍♂️

7th – NUR to cone, 7 merkins. NUR back 

6th-   lt dan to cone ,6 merkins , lt dan back, stopping at even cones to do amount of merkins.

 
NUR to cone 7 for toy soldier set NUR back for 3rd F  

5th – repeat cone 10 routine but to 5th 

4th-  side shuffle to cone with block .4 merkins, 40 lbcs , side shuffle back. 

3rd- lunge walk to cone with block, 3 merkins, 30 lbc , lunge walk back 

2-  inch worm to cone. 2 merkins , 20 lbc.  inch worm  back 

1 mosey to come, 1 merkin , 10 lbc.  Burpee broad jump back 

Count off  / Name a Rama / COT on blocks 

Great  Push by all! 

Summit

Milton Murph

10/25/18

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. 


Merkin Mosey

Date: 10-24-2018

QIC: Leatherman

Warm Up:

SSH 

Cherry Pickers

Wind Mills 

Moroccan Night Clubs 

Arm circles forward and backward

The Thang:

Mosey down to the Canal Public Parking we did 25 Merkins 

Mosey a few stopped and did 25 Derkins

Mosey a few stopped and  did 25 Erkins

Mosey did Wide Merkins

Mosey over to a Picnic Table near the Docks 25 dips some where in between these and the LBCs we had 3rd F message read below.  

From there we mosey 25 LBCs

Mosey for some wall sits 

Mosey to the water and did Some Carolina Dry Docks  or as we called them the (Lewes Dry Docks ) stayed there for leg raises and E2Ks 25. 

Finished with mosey back to the A/O .

We had COT and Name-O-Rama, welcomed FNG Wildwing 

3rd F: 

“ITS ALL IN YOUR MIND “

Whatever you hold in your mind will tend to occur in your life. If you continue to believe as you have always believed , you will continue to act as you have always acted. If you continue to act as you have always acted , you will continue to get what you have always gotten. If you want different results in your life or your work, all you have to do is change your mind. 

-Anonymous. 

So get rid of your old neg thoughts challenge yourself everyday. Do something you would have not done the yesterday. Keep showing up in the Gloom and striving to be better hen you were the day before. 

Good Grief

Date: 10/23/18

QIC: Chappie

This Backblast is so titled because as YHC was preparing his Weinke, he discovered it had been nearly a month since he Q’d a workout. Whaaat! GRIEF? Yeah, maybe a little grief because Q’ing is awesome fun and we all look forward to bringing the heat. There’s nothing like bringing a well-appreciated (chatter-filled/good grief) beatdown, and so when you don’t get to pull out the Weinke for a while…well, you COULD get a case of butt hurt (grief). GOOD? You betcha! The reason YHC hasn’t Q’d for nearly a month is because we’ve got a good flow of Q’s in the pipeline and the Q Schedule is packed. That is awesome, good grief! Fact is, Ruxpin has already gotten in his warmup VQ and tomorrow (Sat. 10/27) at the Aegis (potentially in a Nor’easter) he’ll be getting in a full VQ, thereby putting him in rotation on the Q list. Calling all PAX – if you can make it in the Gloom, POST!

In the meantime, here’s YHC’s catchup from Tuesday’s workout: YHC went back to what has become a bit of a standard of measure for workouts at CHOP: The 4×4 – we keep going back to this one because it does show a measure of advancement. PAX can look back and [hopefully] say, “This time it wasn’t as bad as last time!” You against you! It doesn’t get easier, you get stronger. This workout is made up of 4 COP’s on 4 corners around the block. Here’s an image of the block…

Warm-O-Rama:

  • Disclaimer claimed
  • SSH – 18 IC
  • Windmill (Windsock if you’re watching Chairman!) – 10 IC
  • Low/Slow Squat – 18 IC
  • Cherry Picker/Crab Flipper – 18 IC 
  • Shoulder Tap – 10 OYO

4×4 Introduced – Mosey to corner #1

The Thang:

Merkins Corner — Tobin & Union Streets:

  1. Wide-Arm – 5 OYO
  2. Diamond – 10 OYO
  3. Regular – 15 OYO
  4. Erkins (chest to curb) – 20 OYO

     *All Merkins done continuously

Transition to next corner: Lt. Dans to light post (approx. 40 yds.), mosey to next corner.

Abs Corner – Mulberry & Tobin Streets:

  1. X & O’s – 20 OYO
  2. E2K’s – 20 each leg OYO
  3. Dying Cockroaches – 60 OYO
  4. 4-Count Freddies – 35 IC 

Transition to next corner: Bearcrawl to 1st Pole, Dragoncrawl to 2nd Pole

10 Count. Wosey to hidden pile of sandbags – a special stash for Leatherman! Partner up and share coupon for rest of 4×4 workout. Mosey to next corner…

Legs Corner – Willow & Mulberry Streets:

  1. Smurf Jacks – 18 IC
  2. Calf Raises – 30, toes in w/ Sandbag; 30 toes out w/o Sandbag OYO
  3. Coupon Squats – 15 w/ Sandbag; 15 w/o Sandbag OYO
  4. MJB’s – 30 OYO

3rd F Message:

Recently YHC was sharing with someone about doing some of the longer distance rucks (not to mention the usual 5k Rucks on Fridays) and the times we start, and their response was, “WHY?”

YHC has gotten the same response to EH’ing during my few years of doing F3 workouts, and you have too, when you tell someone the time we meet. It’s all good, their interest is peaked, they express interest, and may even say, “It sounds like just what I need.” Then the inevitable happens: You tell them the time and often even their countenance changes, right before they ask the same question: “WHY?”

There are practical reasons for why. The most obvious being the fact that we all have busy lives with family, church, work, school, hobbies, etc. The time we meet, 05:15 (a.k.a. O-Gawd-Thirty), is about the only time any of us have available to break free to get in what we enjoy here: some Fitness, Fellowship, & Faith. That’s probably THE practical reason.

One of the other reasons we meet at this time is simply because it is tough. It is hard to get up and out of the fartsack. That’s the reason WHY we do this thing…WE’RE NOT LOOKING FOR COMFORT!! Actually, we might be, but as I mentioned a while back, we make decisions against ourselves. Playing the part of King David in A Tale of Three Kings, Gene Edwards says nearly the same thing: “I judge my heart first and rule against its interests.” That’s because we’ve set our minds to do the hard thing, to “embrace the suck,” and it IS in fact the hard thing that most others simply will not do.

The whole concept translates easily to other areas of leadership in our lives, whether at home, the workplace, or where we’re serving in our communities. That’s why Paul compared self-discipline in ministry to the self-discipline an athlete must have to compete well and to win. In 1 Cor. 9:27 he said, “but I buffet (discipline) my body and make it my slave…” Also, what we do is comparable to the narrow gate Christ spoke of in Matt. 7:13, “Enter by the narrow gate; for the gate is wide, and the way is broad that leads to destruction, and many are those who enter by it.” Of course, He was talking about entering real life, eternal life. But it also applies in the sense that we’ve essentially decided against taking the broad or easy way.

YHC’ll wrap with a quote he recently wrote down because it aligns with all we do in F3: “If you want to build mental toughness you have to inconvenience yourself. …the early morning workouts; if you hate early morning, …the late night workouts; …the snowy, the cold (F3 principle: rain of shine, hot or cold)…the worst conditions you can get, put yourself in them, and make it really inconvenient. And then you start to get a genuine expectation of winning/overcoming in relation to the price you had to pay.” ~Chael Sonnen

(Btw, this is ALL long term stuff!) Think about one final thought when you face that daily battle, that first battle…and think about it every time you EH yet one more guy: “Do not regret the fight, pity those that never knew the privilege of it.” (The warrior Oath)

Aye?

Back to work. Transition to final corner: Mosey 50%, 75%, 100%

Full Body Corner – Union & Willow Streets:

  1. Burpees – 10 OYO
  2. Plank Jacks – 10 OYO
  3. Flying Squirrel – 10 OYO
  4. Mule Kicks – 10 OYO

     *This last corner of the 4×4 always brings YHC near Splash mode

4×4 Complete, mosey back to the AO

COT:

  1. Number-Rama: 11 PAX
  2. Name-O-Rama 

BOM: Announcements/Prayers

There you have it! Good chatter throughout and at the end. YHC will take that as a compliment. Thanks to Site Q, Chattahoochee for putting YHC on the Q Schedule! Yet, its never a problem to pass it on to the new guys to make sure they get regular experience. YHC loves that we keep building a strong list of Q’s — that’s leadership. Leaders leading leaders. Yet, YHC is always happy and humbled to Q an awesome group of HIM. Thanks for posting men!

Chappie, out!

Aye!

Wet Grass

20181024

Q Sharkbait

Pax Priorities & Flea

WarmUp

SSH

IW

Abe Bigota

Copperhead Squat

Hill Billies

Toe raises / Rocky Balboas 3 Rounds

The Thang

ATM’s 3 Rounds

Bearpees to 5

100 yard sprint / backwards run return

Mosey ¼ Mile

1 Pax does 10 Dips while others perform Squats

Mosey Back.

COT Ponder if this was my last week on earth what would I do & who would I connect with?

15 Minute Pacific Ocean Cold Plunge.

Air 53 degrees, Water 62 degrees

Scroll to Top