“Give me six hours to chop down a tree and I will spend the first four hours sharpening the axe.” -Abraham Lincoln
To get the results we are seeking, we often need to slow down. Excellence takes time and patience. Sometimes this looks like returning to the basics and focusing on fundamentals. Other times it looks like growing your skill set and increasing your capacity. Either way, 100% of the time it is about taking personal responsibility for your personal growth. Constant growth of self is the key component to going the distance in your fitness, family, relationships, faith, etc. Sometimes this process is slower than you’d like it to be. But slowing down to improve, helps you to speed up in the long haul and most importantly, finish strong.
“Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.” -Galations 6:9
Ended with Number-Rama, Name-O-Rama, & COT/BOM
Special Welcome to our newest High Impact Man, Semi! It won’t get easier, but you’ll get better.
Bolt 45’s – IC (4 Count) – 15 squats to halfway down. 15 squats halfway to full down. 15 full squats.
Happy Jacks – 5 SSH IC followed by 2 bomb jacks. 5 evolutions completed in succession.
Merkin Mile – each ¼ mile Pax stopped and completed 25 merkins. Pax completed half a mile on the way to the site of the “Thang” completing two sets of Merkins. Pax completed the second half of the merkin mile with two sets of merkins in returning to the Aegis.
Chappie rolled in hot after Rucking around nine miles to the Aegis. The man is a beast.
The Thang
From the Exicon – Doracides – Two Pax worked together to reach exercise reps of 100, 200, 300, & 400 of 4 different exercises. One Pax worked on the exercises while the second Pax completed suicides to three designated waypoints. The extra twist is at the waypoint of each suicide run; the Pax completed 1 burpee, then 2 burpees, and finally 3 burpees before returning to the starting point. Once all three suicide sprints were completed, the Pax switched stations until all reps of each exercise were completed. The exercises completed are as follows: 100 American Hammers, 200 Merkins, 300 LBC’s, & 400 squats.
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Continue to pray for Chappie’s family, the Savini family, the Draper family, Vanilla’s co-worker, and for our Nation as we approach another anniversary of 911. Please keep all our HIM in your thoughts and prayers.
F3 Message – Q shared the Third F before returning to the Aegis.
I was thinking hard about the upcoming anniversary of the death of my boss, my friend, and my mentor Thomas H. Draper. He died on September 08, 2017 after suffering injuries sustained from a motor vehicle hitting him while riding his bicycle. There is no easy way to handle the passing of those close to you, especially when you want to understand why God allows such tragedies to happen. We are fast approaching the 17th anniversary of 911 where many lost their lives in such a horrific act of terrorism. Why does God allow this? I found this article by John Hawkins on Townhall.com that he had written after the Sandy Hook mass shooting that offers wisdom and insight as to why God allows tragedies. I hope you find the same comfort and peace as I did when I read Mr. Hawkins words.
5 Reasons God Allows Tragedies Like the Sandy Hook Massacre To Occur by John Hawkins as written on Townhall.com
Posted: Jan 01, 2013 12:01 AM
“As a Christian, it can be difficult to reconcile all the evil that happens in the world with an all knowing, all powerful loving God who could stop it if He wants, but chooses not to do so. If our hearts break for the innocent children who were senselessly murdered at Sandy Hook Elementary, how can a God who loves us not feel the same way? If any of us had known what Adam Lanza was going to do, we would have done anything in our power to stop him, so why didn’t God? All too often we tend to quote some arcane scripture, chalk it up to God “moving in mysterious ways” and shrug our shoulders. While none of us have the authority to speak for God, there are plausible explanations for why God would choose not to intervene to prevent a tragedy.
1) He gives us free will: God didn’t make robots who were designed to execute His will. Instead He gave us the freedom to make our own decisions. He lets us choose between being right and wrong, good and evil or wise and foolish. We can follow Him or scorn Him. We can obey Him or ignore Him. We can take His advice or go our own way. It’s our choice…and sometimes choices have terrible consequences. But, of course, how could it be otherwise and still be a choice?
2) It’s a necessity for faith:“If God wanted to remove all doubt about his existence, He could do so — but, He doesn’t because the cornerstone of Christianity is faith. Imagine what would happen if bad things DIDN’T happen to good people. What if when an airline crashes, only the non-Christians die while all the believers walk away unscathed? What if the moment someone becomes an atheist, he is immediately struck by lightning and killed? What if every rape, murder, robbery, and painful illness only happens to non-believers? If that were the case, then no faith would be required to be a Christian.”
3) He has a different perspective: Our God gave “His only begotten Son, that whosoever believeth in Him should not perish, but have everlasting life.” Imagine being in his place as Jesus was jeered, whipped and had to suffer and die in agony on the cross. What would run through your mind as your Son was crucified and uttered the words, “My God, My God, why have you forsaken me?” when you had the power to free Him, heal His wounds and strike down His tormentors at will. Our God made that sacrifice for each and every one of us so that we could be saved. That’s how much He cares for us. Yet and still, God has known the hopes, hurts, loves and secret dreams of all of us who’ve come into this world, lived our lives and passed on. After watching billions of people He cares for die and shouldering responsibilities we can’t even begin to fathom, God doesn’t see the world through the same eyes as we do.
4) We often turn to God in times of tragedy: One of the sad truths of human nature is that when we’re happy, healthy, loved, secure and our pockets are full, most of us think we already have all the answers and don’t turn to God. As C.S. Lewis wrote, “God whispers to us in our pleasures, speaks to us in our conscience, but shouts in our pains: It is His megaphone to rouse a deaf world.” It’s not that God wants us to ache, causes it, or wishes for it to happen, but He realizes that’s often what spurs us in His direction. A long pleasant existence full of leisure, contentment and pleasure that ends with a trip to Hell because there was never a need to reach for God is a failed life.
5) Ultimately it’s about Heaven, not earth: What we do with our lives is no small matter. We should try to make the most of our talents, do what we can for others and make the most of what we have. But, it’s worth remembering that Billy Graham was right when he said, “My home is in Heaven. I’m just traveling through this world.” Our lives seem long and crucially important because it’s all we can see, hear, and touch, but God knows there’s an eternity that stretches beyond our time here. It can be incredibly painful when our time here ends with those we care about, but God gets to see the reunions in the next lifetime.”
John 16:33 New International Version (NIV) – 33 “I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.”
John 3:16 New International Version (NIV) – 16 For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.
YHC was pumped to Q 2x in less than a week, though he wasn’t 100% sure he was even going to be able to make after battling head & chest crud since Friday evening. Skipped what sounds like a serious beatdown at the hands Leatherman who Q’d at CHOP yesterday. The goal was to try to rest up and stay/get healthy for today. #summercoldsuck
Seven awesome PAX posted in Lewes, DE at the Primis AO for a trip to the hospital. Well, actually there were only 6 of us til deer slayer himself, Chairman, rolled in after bringing the gavel down on Bambi. She did a job on your ride, man! Here’s what YHC’s ride looked like when he showed up at the Aegis AO one Saturday morning right after the AO was planted…
Have to get a shot of your ride and post it for posterity purposes. Looks like we’ve got a special way of initiating new AO’s; don’t say anything to the insurance companies! Chairman, we’re all glad you’re okay brother. …and this just in…
Of course, anytime you’re in an accident they say its best to go to the hospital to get checked out. So, here’s how that developed…
Warm-O-Rama:
Disclaimer…uh, thought about…kinda. It’s hard to think when you have a cloud raining down snot inside your head.
SSH – 10 IC
Nipple Scraper Merkins – 10 IC
Hello Dolly – 20 IC
Windmill – (we heard him coming — enter the deer slayer, so YHC forgot the rep count)
Omaha’d the Weinke due to time constraints: Also had planned to do Peter Parkers, Merican Hammers, Shell Picker/Crab Flippers, and Delmarva Drydocks. It’s not a bad trip to the hospital from the AO, but last time YHC ran out of time and had to make a withdrawal from PPB (the PAX Patience Bank) to get the job done. So off we go with a steady mosey to Beebe Hospital’s parking garage.
The Thang:
Swift Mosey up Level 1
25 Merkins
25 Gas Pumpers
Swift Mosey up Level 2
50 Merkins
50 Gas Pumpers
Swift Mosey up Level 3
10 Burpees
Double Decker Mosey up Level 4 & 5
100 LBC’s
Double Decker Mosey up Level 6 & 7
10 Burpees
Swift Mosey up Level 8
50 E2K’s
Top-O-The-Garage, great location for 3rd F: Did you know that at the age of 67, Thomas Edison watched a fire destroy much of his work and equipment? Time to retire? Time to hang up the old lab coat? No way! “All our mistakes are burned up,” the inventor said, “now we can start anew.” There is a time to retire but Edison knew this time had not come. The fire that consumed his work didn’t destroy the fire that burned within him to continue his work. Edison’s commitment remained.
People tend to associate commitment with emotions. If they feel the right way they can follow through on their commitments. But true commitment doesn’t work that way. Commitment is not an emotion. It is a character quality that enables us to reach our goals. Emotions go up and down all the time, but commitment must remain rock solid. A solid team, whether it is in sports, business, workplace, marriage, or ministry, must have team members who are solidly committed.
3 things we need to know about being committed:
1. Commitment is usually discovered in the midst of adversity. You never know the level of your commitment until things get tough. Commitment is revealed, not necessarily built, by adversity.
2. Commitment is revealed in choices, not conditions.
3. Commitment lasts when it is based on values. Establishing commitment from a team is a critical piece of leadership. The only way to sustain commitment is to link it with personal values. Values drive your choices and they stand up to the test of adversity.
(Adapted: TFC President’s letter, D.O. Young)
Psalm 37:5 ESV Commit your way to the Lord; trust in him, and he will act.
Proverbs 16:3 ESV Commit your work to the Lord, and your plans will be established.
2 Timothy 4:7 ESV I have fought the good fight, I have finished the race, I have kept the faith. Now there’s a man, along with our Savior, Jesus Christ, who was committed regardless of conditions!
Commitment. One character trait of leaders leading leaders—of HIM!
As they say, what goes up must come back down; here goes on the descent back to Level 1:
Lt. Dan (1 of YHC’s favorites, especially descending…hits the muscles a little differently)
Nur to Level 5, waiting for the six, we realized we were in a motorcycle parking spot. So…
20 Four-Count Freddies IC (get on your bike and ride!)
20 Derkins (high wall created some chatter from Chattahoochee. Hmm…name change? Chatterhoochee? Oops! Didn’t mean to poke the bear, he’s on Q in the Gloom.)
Lt. Dan once more
Bearcrawl (Whoa! watch the traffic! The PAX definitely created some chatter as the shift change was nearing and people were racing to their parking spots and trying to kill the bears. Hey, YHC thought this was deer season. Chairman?)
We made it! Kind of funny to hear hospital employees talking about what they saw as they arrived for work at the hospital. Parking Garage Playa’s! Aye!
Mosey back to the AO.
Great group of HIM to workout with today. YHC was pushed and pulled (mostly pulled) on this Gloom. Ruxpin you’re a beast brother! You jumped right in to the crazy amazing thing called F3 and nothing has stopped you. Seriously, that’s commitment! Think about where you’ll be a few months from now. Vanilla, thanks for posting even while you’re battling the same kind of head & chest crud–Site Q leadership! Summit, what can be said? If YHC’s not mistaken you led the mosey all the way back to the AO. You against you, better and faster! Not to mention, Chairman who was right up there with you — it’s like he was looking for deer or something. Leatherman, you’re bringing beatdowns that leave the PAX chattering, and then you post for another Q’s serving the next day. Way to step it up, keep raising the bar brother (brothers)! Chattahoochee, always appreciate you “picking up the 6” — you never fail. Never leave a man behind, but never leave him where you found him.
After a little trip to the hospital, we made it back on time.
COT/BOM:
Announcements:
Run, White, & Blue 5k, next Thursday, Sep 6 at Del-Tech
Monday, Sep 3, First State F3 Annual Labor-Day Beach Day Beatdown Convergence: 7 am north end of the boardwalk. See the Pre-blast. (Site Q’s bring your AO Shovel-flag)
Prayers:
Troopers involved in shooting yesterday at Harbison
YHC and his M as they’re raising teenagers — tough times (but praise God anyway!)
Saboutit!
Honored to lead again. Thanks for the op!
~Chappie, out
And, oh, who was that doing 60 catch-up Squats? LEA-THER-MAAAAN!
The Warmup: 20 SSHs IC, 22 Smurf Jacks IC, 21 Seal Jacks IC, 21 Moroccan Night Clubs IC, 21 Cherry Pickers IC
The Thang: Mosey to Union St, Tobin Dr, Mulberry Street to grass field in front of Shipbuilders Village. All rounds add up to 21 reps starting with 1 American Hammer (side to side back to center = 1), 55 yd dash, 20 Merkins, 55 yd dash; 2 AHs 55 yds, 19 Merkins, 55 yds…until 20 AHs, 55 yds, 1 Merkin, 55 yds. In a display of teamwork, the 6 was picked up with all Pax joining for last 3 rounds.
Break for F3 message about character. Q discussed the need for character to do whats right whether be in your job or in general and how surrounding ourselves with other HIM is important. Bible references were Corinthians 15:33 Bad company corrupts good character. Phillipians: 4:8 Finally, brothers and sistets, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable – if anything is excellent or praiseworthy – think about such things. Galatians 5:22-23 But the fruit of the Spirit is love, joy, peace, forbearance, kindness, goodness, faithfulness, gentleness and self-control. Against such things there is no law. Proverbs 10:9 Whoever walks in integrity walks securely, but whoever takes crooked paths will be found out. Psalm 25:21 May integrity and uprightness protect me, because my hope, Lord, is in you. Titus 2:7-8 In everything set them an example by doing what is good. In your teaching show integrity, seriousness, and soundness of speech that cannot be condemned so that those who oppose you may be ashamed because they have nothing bad to say about us.
The Thang2: Mosey Mulberry St to Willow St back to AO. Super Toy soldier set 50 LBCs 25 E2Ks 20 Big Boys. Finish off with 21 Burpees with all Pax jumping in to finish off ladt 2 rounds with the 6.
Number -O-Rama & Name-O-Rama. Prayers for 2.0s going to college and Toy Soldiers friends Dad. My apologies if I am forgetting any of the prayers.
Location: North end of the boardwalk. Park in the public parking at the corner of Lake Ave. & Surfside Place (no fees that early in the Gloom).
Time: 7 a.m. sharp
What is it? A workout on a different day and at a different location. This year it will be more of a “convergence” (i.e. all Site-Q’s bring your AO Shovel-flag. We’ll plant ’em all in the sand). Commit now, men, maybe Labor Day will be the day we get to record numbers!
Each HIM come prepared with a few of your favorite exercises because we’ll be “passing the baton” from PAX to PAX. Don’t forget we’ll have some different elements that “add value” to the beatdown: Sand& Water. To some degree, you can think CSAUP. Plan on going home nasty!! Ohhhh, yeahhh!
(Being so close to the coast I’m not sure we use the beach enough–let’s not take it for granted!)
Guys, this is a great time to invite some FNG’s too, so hit up those guys you’ve been working on. This promises to be a great way to start your Labor Day. Last year we jumped into some waves after the COT/BOM and got a good cool down compliments of the Atlantic. Plan some time afterwards to hang out with your M and 2.0’s on the beach, or just plan to grab some Coffeeteriawith some of the other PAX for some of that 2ndF. YOU DON’T WANT TO MISS THIS!
6 HIM posted for a beatdown in perfect weather. It’s still August but several mentioned the temptation to wear long sleeves or turn on the heat in vehicles on the way in. It’s been cooler than normal, Chappie still wants Summer!
Let’s talk about staying power. YHC announced that today’s workout would tag-team with Vanilla’s 3rd F message from Wednesday (See “Finishing Strong” Backblast from 8/22). Vanilla’s message spoke of 3 ambushes which most men will face at one point or another (maybe even repeatedly) throughout their life:
the ambush of another woman
the ambush of money
the ambush of neglected family
These were written about in the book Finishing Strong by Steve Farrar. Great book and a recommended read for all men! Today’s workout (based on the book as well) was designed to complement what Vanilla shared on Wednesday, and revolved around how to avoid or overcome the aforementioned (that sounds sophisticated, ain’t?) ambushes—the workout itself will be offered as today’s 3rd F.
So here’s how it went down:
Chatter about the wet grass? OMAHA! To stay out of the wet grass, PAX moseyed to parking lot in front of Justice the Peace Court.
Disclaimer given. Made it official, even though no FNG’s were present. Practice makes perfect.
Warm-O-Rama:
SSH – 20 IC
Imperial Walker – 18 IC
Windmill – 18 IC
Shell Pickers – 15 IC
Calf Raises – 30 OYO (toes in)
Calf Raises – 30 OYO (toes out)
FULL Squats – 10 OYO (not that we don’t always do full squats)
GoFMerkins (Good Form Merkins) – 10 (single count cadence on YHC’s d/u – not that we don’t always use good form)
Mosey down Pine St. to ARNG Armory…
The Thang:
How do you avoid the 3 ambushes of another woman, money, & neglect of family?
By STAYING in the Scriptures (each exercise begins with S for Scriptures)
PAX were asked by YHC at each pain station to pick the number of rep counts prior to each exercised being announced. Fun! (generally we did 20 reps, but Chattahoochee did call out 22 to keep us mindful of the avg. number of veterans who take their own life every day)
Seal Jacks
Stagger Merkins
Squat Jacks w/cross
Sphinx Merkins (Do Not do these on asphalt! Lol. We switched to the grass at the half)
Mosey to side lot of Georgetown Middle School… Same question about the ambushes:
By STAYING close to a Friend – (someone you can share your challenges with and who will ask you the tough questions – F is for friend)
Fiddler Crab to cone, switch at the half
Finger-tip Merkins
Flying Squirrel
Flutter Kick
Mosey to Wall 2.0 on the opposite side of the school…
By STAYING away from other Women – (set up protective hedges to keep yourself from the ambush of another Woman)
Wall Plank (interesting, kinda)
Windmill
Wheel of Merkin (5 rotations)
Wall of Fire: PAX hold Air Chair, while in turn each does 10 Merkins, 10 LBCs, & 10 Burpees
Mosey back toward AO to lot behind building on the corner of W Market & N. Front Streets…
By STAYING Alert to the tactics of the enemy(A is for Alert – “Be of sober spirit, be on the alert. Your adversary, the devil, prowls around like a roaring lion, seeking someone to devour” 1 Peter 5:8)
Announcements: Labor Day Beach Day Beatdown. Rehoboth Beach, North end of the boardwalk near Henlopen Hotel. Start Time: 7 a.m.
Prayer:
Those taking 2.0’s to school
Waterfall/Felicia and newborn bay girl 2.0
Meg & Rachel (Vanilla & Stretch’s M’s) – both due to deliver 2.0’s in Nov
Prayers for all PAX to have STAYING POWER and avoid the ambushes of other women, money, and neglect of family by STAYING in the Scriptures, STAYING close to a Friend, STAYING away from other Women, and STAYING Alert to the tactics of the enemy. After all, it’s what HIM do!
Prayer for YHC, who has a sore throat and is preaching a funeral message later in the morning
Honored to lead the 6 HIM who posted at the Aegis on a beautiful (perfect weather for a workout) Saturday morning. Thanks for the push, men!
PAX Completed 20 Powerjacks OYO at the first corner, Nur to 2nd corner for 20 Lunge Jumps, Bear Crawl to 3rd Corner for 20 Star Jumps, Karaoke (Switch half way) to 4th Corner for 20 Skater Lunges, Crawl Bear back to first corner to complete.
Mosey to George HP Smith Park playground
The Thang 2: Colonel Trautman
PAX split into two groups. First Group ran 20 yards, completed 3 pull ups, ran back to relieve group 2. Group 2 completed 10 Merkins and then held plank until group 1 returned. Groups rotated for 5 rounds.
Break for Third F: Finishing Strong
QIC is currently reading “Finishing Strong” by Steve Farrar, a book for men on how to Finish this life well. Statistically, only 1 in 10 men will finish well in their lifetime, meaning 9 out of 10 will experience moral failure in some category. Farrar shares that this is predominately due to Men not being able to “Survive the Ambushes” of life when they come. There are three primary ambushes that men will face:
The Ambush of another woman
The Ambush of Money
The Ambush of neglected family
Farrar shares that in a study of nearly 250 Christian men who fell for the ambush of another woman, there were 4 key components that nearly all of them had in common. First, none of the men had regular accountability. Second, all had ceased to spend time daily in prayer & scripture. Third, 80% of them became sexually involved from counseling a woman other than their wife. Fourth, all 250 were convinced that moral failure would NEVER happen to them.
We can learn from these men who did not finish well and again we see that F3 can provide a barrier of protection to assure that all of us can finish well. F3 assures that a man is surrounded by other men who are glad to hold them accountable in all areas of life, not just fitness. F3’s COT provides a time of daily prayer and the Third F often provides biblical insight to speak life and truth into all PAX who post. F3 is for men only, so the nonsense relationships with women other than our wives that too often can come from “the gym” are never gonna happen with this group. F3 keeps us on our toes. Sure, it keeps us in shape physically. But I believe that the greater value of F3 is the shield of protection that we men provide for one another to assure that we all have the best shot to Finish Strong.
Mosey back to AO
Ended with the “Little Baby Flutter Crunch (LBFC)” – PAX are on their six doing flutter kicks while simultaneously completed crunches. Don’t count the flutter kicks, count only the crunches. Completed 20 OYO.
Waterfall Brings the Little Baby Beatdown (His 2.2 to be born soon)
August 18, 2018 at The Aegis
QIC: Waterfall
The warmup: 37 SSH IC (37 because we are at 37 weeks) Diaper pickers (formerly shell pickers, formerly cherry pickers) 21 little BABY crunches (because she will be born on the 21st) and windmills
The THANG: Mosey to a little field next to the little league fields. At this point Leatherman joined us because he was rolling in way past hot. LOL I am calling this the LITTLE BABY BEATDOWN. We started with three exercises: Little baby crunches, little baby arm circles, and little baby merkins.
OK, I made up the little baby merkins “LBMs”. You take the plank on your elbows position and do merkins on your elbows.
After the 3 exercises you push your partner across the field and they push you back. Because you have to push the baby out! This beatdown is descending. I think we got down to about 31 LBCs, LBACs, and LBMs.
We mosied back to the AO and used the ball of suck a couple of times along the way. More merkins and mexican jumping beans!
Countarama, Namarama, and COT
We had the ceremonial passing of the shovel flag to Summit. Way to step up Summit!!
7 PAX rolled in ready to get their sweat on this Gloom. A lot of chatter about two strong Qs back to back with Fireplex and Leatherman bringing the heat Tuesday and Wednesday. Pressure was on…
Warm-a-Rama
SSH- 15
Cherry pickers – 15
Moroccan Night Club- 15
Bolt 45s- IC
Standing to half way- 15 .
Half way to full squat- 15
Full squats -15
SSH- 15
Mosey to Ace parking lot.
Split into 2 groups.
1st group – 4x4s oyo
2nd group – Nur across lot. Lt Dan back.
Groups switch once all Pax return
Rinse and repeat for 2 rounds.
Mosey to Dr office lot.
Pair up
One partner stays and does exercise while other runs circle around dr office. Switch when partner gets around circle. Group Totals. PAX keep count.
Total of 150 dips on curb.
Once finished dips move on to total of 500 flutter kicks.
3rdF- I had a message typed out that was on my heart. About consistency in all areas of life and how true High Impact Men stay consistent to develop trust, always add value and lead from the front. But when I arrived to the AO this morning I opened up F3 nation and when I selected QSource a message popped up from nearly two ears ago written by ‘Dancing Idiot’ on ‘the Q’
Immediately when I read it I thought of our local leader , Chappie , who with out him I wouldn’t be here today at 5am preparing to start my day with other Men who likely have been influenced by him as well. We are grateful for you leading the way in your Chappie style. And excited to expand F3 throughout the state with your guidance. Maybe it was fitting he was on vacation today, but we all appreciate your vision and have grabbed ahold of it ourselves. Each of us are better because of it.
