warm up- tubthumper -chumbawamba. Every time he says “I get knocked down” you do a burpee. Follow Q doing SSH and marrocan night clubs in between.
Start upper body station at circle. All with cynder block as coupon. 10 irkins. 10 dirkins. 10 left side stagger merkins. 10 right side stagger merkins. 20 triceps extensions. 20 shoulder press. 20 curls.
Run .5 mile to middle school.
Ab station. 75 lbcs. 50 reverse crunch. 50 flutter kicks. 25 big boys.
Run .5 mile back to circle.
Rinse repeat.
3rd F. 2nd Corinthians 4:7-16. Definitely would recommend reading this again on your own and digesting it. So much good information.
Because time restriction did 1 more set of upper body station and ab station all at circle. Without the mile run.
Totals- 27 burpees in warm up! A lot of arm and ab stuff! And 2 mile run. Great push HIM!
Great push this morning, especially by those whose legs have been put to the test 3 days in a row this week!
Warm up-
SSH- 25
Arm circles forward – 15
Arm circles reverse- 15
Cherry pickers – 10
Prisoner squats – 10
Mountain climbers – 15
The Thang-
Mosey to Ace Parking Lot.
Line up on one end of lot.
25 ssh – single count
Sprint to 3/4 point
25 ssh. Bear crawl to end of lot.
25ssh. Mosey back to start. Plank for 6
25 merkins
Sprint to 3/4
25 merkins
Lt Dan to end
25 merkins
Mosey back to start. Plank
25 squats
Sprint to 3/4
25 squats
Bear crawl to end
25 squats
Mosey back to start. Plank
25 Big Boys
Sprint to 3/4
25 lbc
Lt dan to end
25 Big Boys
Mosey back to start. Plank.
3rd F –
Toy soldier set – 30lbcs, 20 etks each side, 10 …. or 15 Big Boys.
Mosey back to AO.
Round of Mary.
Hello dolly , leg climbs , box cutter, flutter kick, American hammer
COT
3rd F-
Present Tense
It was spring, But it was summer I wanted,
The warm days, And the great outdoors.
It was summer, But it was fall I wanted,
The colorful leaves, And the cool, dry air.
It was fall, But it was winter I wanted,
The beautiful snow, And the joy of the holiday season.
It was winter, But it was spring I wanted,
The warmth, And the blossoming of nature.
I was a child, But it was adulthood I wanted,
The freedom, And the respect.
I was 20, But it was 30 I wanted,
To be mature, And sophisticated.
I was middle-aged, But it was 20 I wanted,
The youth, And the free spirit.
I was retired, But it was middle age I wanted,
The presence of mind, Without limitations.
My life was over.
But I never got what I wanted.
Jason Lehman
This poem has insight for all ages. But also touches heavily on the reality that we can often focus on what we don’t have , and miss what’s in front of us. This carries different meaning for each of us- depending on what you may be going through, your age, your health, firtness, family, friends, Job , business, etc.
I take it as a message of – you are right where you need to be. do not miss the blessings right now because you are solely wishing for what’s next. Live at the fullest now. See how you can impact and improve others lives where you are now and don’t wait for the next season. You’re life will be better for it. It’s ok to set goals, be driven towards achieving them, but go after them now and don’t wait for the next season, or tomorrow , or perfect timing to do it, because It won’t come. Now is the time. Live life the way it’s intended to be. And be an High Impact Man.
HIM seize the day- go after what they need, live life with anticipation of what’s coming, but dont allow themselves to be paralyzed today in false hopes That tomorrow will bring what they want.
The Thang 1: Chappie Challenge aka Scary Spice Circuit
Start: PAX lined up along sidewalk 1 on near side of school front yard.
Round 1: Bearcrawl to sidewalk 2, mosey back to start, complete 30 merkins OYO.
Round 2: Bearcrawl to sidewalk 2, Lt. Dans to sidewalk 3, mosey back to start, complete 20 merkins.
Round 3: Bearcrawl to sidewalk 2, Lt. Dans to sidewalk 3, Dragoncrawl to sidewalk 4, mosey back to start, complete 10 merkins.
The Thang 2: Quarter Pounder
Sprint 25 yards – 25 Merkins, Nur Back
Sprint 50 yards – 50 Prisoner Squats, Nur Back
Sprint 75 yards – 75 Mtn. Climbers, Nur Back
Sprint 100 yards – 100 LBCs, Nur Back
Break for 3rd F
“The only thing necessary for the triumph of evil is for good men to do nothing.” -Edmund Burke
Read excerpt from Freed to Lead by OBT & Dredd
“There are many great Workout locations in F3Nation, but Charlotte’s Freedom Park was the first. It is where it all started. Not only is it a great place for a Workout, it also serve the community in a thousand different ways. The average man in F3Metro probably spends an average of 7 hours a week there in one capacity or another. Go there on a Saturday morning in the spring or fall and you will see the parking lots stuffed full of minivans and the fields overrun with kids playing soccer and baseball. There is so much sweet America there it will make your teeth hurt. When the world is running particularly amok, a day in Freedom is all a man needs to keep him focused on what we have here, what is worth protecting. The World may be afire, but we have Freedom, brothers. We have Freedom. Is it likewise in every park that is part of F3Nation? We imagine so. That is really why we do this, isn’t it?
One day after soccer, Dredd was walking toward his minivan with his daughters when the youngest one asked him why there were never any police officers at Freedom Park. He had never thought about it until that moment, but she was right. Except at the front gate (enforcing the no-left turn rule), he had never seen a police officer patrolling the park. So he answered, “They are probably at other places where they are needed.”
Which prompted her older sister (in her older sister voice) to say, “Yeah, we don’t need them here because we have the daddies.”
Little sister replied, Riggggght we have the daddies to keep us safe at Freedom. The police are at the parks without the daddies.” At that, Dredd kind of looked away so his daughters wouldn’t see the tears in his eyes, and he noticed that he could see about five other F3 guys within nine-iron distance, coaching soccer or cheering their kids on. And he knew there were another twenty F3 men that he couldn’t see from where he was standing. But there were there.
It occurred to Dredd that if the bad guys came to Freedom they might have thought it easy pickings because they would see no police on duty. But they would be mistaken. If evil came to Freedom it would have the daddies to contend with, and it would not stand a chance. While we might be outnumbered Brothers, we have locked our shields and will keep them locked in the heat of battle. We know that to be true.
Alone, we may go down fighting but we are still easily overcome. But we do not fight alone. We fight behind the Locked Shields of the Minivan Centurions. That shield wall will not be broken. That is Why We Are Here. We are F3.”
Mosey back to AO for Tha Thang 3: Captain Thor
1:4 ratio of big boys & American hammers, work to 10:40
YHC was given the honor to Q it up at our newest AO. He was actually a little “giddy” the night before, knowing that he would FINALLY get to take the PAX to the hospital. To borrow words from Hetfield, Hammett, and Ulrich, YHC was so excited about Q’ing the new AO he “slept with one eye open, gripping the pillow tight.” (First to name that tune, sets me up for 10 Burpees in the Gloom.) So, yeah, the title of this Backblast is a little misleading, but since it got your attention…Keep Calm and read on!
Technically we did go to the hospital, but not because anyone was hurt. We simply went there for a STS (Sadclown Therapy Session). He, he! Anyway, the hospital has a great parking garage that YHC has been drooling over. With that said, 4 HIM won an undoubtedly hard-fought battle with the Fartsack and posted for the therapy session. It went a little something like this…
Disclaimer
Warm-O-Rama:
SSH – 18 IC (There’s a reason for YHC’s 18 rep count. To be shared at a later date; stay tuned)
Shell Pickers – 10 IC (Cherry Pickers with a local culture name — When in Rome…)
Sealjacks – 18 IC
Imperial Walkers – 15 IC
Smurfjacks – 18 IC
Steph Curry’s – 10 OYO (Warm-up on basketball court prompted us to move to 3-pt. line for this)
Mosey to Beebe Hospital Parking Garage
The Thang:
Mosey up first level, Prison break second level
Mosey up third level, Prison break fourth level
Mosey up fifth level to bottom incline on sixth level
Escalator by 5’s
Crawlbear to top, 5 Mexican Jumping Beans OYO, mosey to bottom of incline
Segnul (reverse lunges) to top, 10 Stagger Knerkins OYO, mosey to bottom
Fiddler Crab to top (switching on the half), 15 Burpjacks OYO, mosey to bottom
Karaoke to top (switch at the half), 20 Apollo Lunges OYO, mosey to bottom
Lt. Dan to top, 25 Plankjacks OYO, Lt. Dan to bottom (well, because its different)
————————————–
Breather for 3rdF Message – YHC shared this as a repeat from a couple a weeks prior, when it was only he and Summit who posted, the reason for the repeat speaks for itself:
My buddy Wade (F3 Nunchuk) put the EH on me early in 2016, and I remember the very first workout I ever posted for. After the warmup, in which I was trying to figure out all the new lingo (not to mention trying to do Imperial Walkers IC!), we Mosey’d to the opposite side of the AO where I was inducted into F3 with a rigorous set of “21’s”.
I was seriously out of shape, doing Merkins at one end and then LBC’s at the other. I actually never finished 21’s that day. Pretty much everyone else had completed their rounds and was waiting for me, when it was simply time to move on. But I knew immediately I’d found something I wanted (needed) to be a part of!
You see, when I was running back and forth from end to end, between Merkins and LBC’s, veteran F3 PAX were running past me or running in the opposite direction low-fiving me and saying things like : “Great job, brother! You got this man! Hang tough, keep going!” I LOVED THAT SPECIAL CAMARADERIE, especially because I was thoroughly gassed, and these guys were encouraging me to keep going! To some degree, all the encouragement was ALMOST overdone. But because of that, there was no way I could stop!
Have you ever wondered why we encourage one-another so much (instead of the opposite)? I think I discovered it a few months later when I read this in Freed to Lead: “A leader has to reward I2 (individual initiative) wherever and when ever he sees it, and take responsibility for any adverse outcomes that may result. LEADERSALWAYS GET MORE OF WHAT THEY REWARD AND LESS OF WHAT THEY PUNISH.” (81)
That phrase and concept has had more of an effect on me and my leadership than any other principle or truth I’ve encountered, outside of Christ who is Himself the truth.
What I mean is that, for a man with a critical eye, who more easily sees what is wrong and what needs to be fixed, it has changed my whole attitude in terms of leading and relating to those whom I lead—whether it be family, the church, or in the community!
Why is this? Because as Proverbs 18:21 says, “DEATH AND LIFE ARE IN THE POWER OF THE TONGUE, AND THOSE WHO LOVE IT WILL EAT ITS FRUIT.”
I.e. there is life created or life diminished by the way we either encourage one another or by the way we tear one another down. Speaking life, though slightly overdone in the moment of my first F3 workout, has been experienced in every workout since. Coupled with that statement I read in Freed to Lead, it has literally proven true and produced fruit in every area of leadership in my life–not just the workouts.
Being more critical in nature, I’ve had to be intentional about “rewarding” and encouraging the behavior I see or want to see, but I can tell you that it works! Though it might seem overdone, maybe even a little superficial at times, try it on for size and see if you’re not a better, more productive, and more respected leader because of it. After all, it’s what HIM do!
“BUT ENCOURAGE ONE ANOTHER DAY AFTER DAY, AS LONG AS IT IS STILL CALLED ‘TODAY,’ LEST ANY ONE OF YOU BE HARDENED BY THE DECEITFULNESS OF SIN” (HEB. 3:13).
——————————-
ST Session cut short (actually a little OT…sorry guys)! Full session would’ve been a reverse of the escalator (see above) but we ran out of time.
Mosey back to AO – total mosey distance according to Measure My Run = 1.75 miles
Number-Rama
Name change ceremony: Spokes changed to Cupcake, here’s the reason why…
Name-O-Rama
COT
Announcements:
PAX encouraged to EH Lewes but also to check out other AO’s to get in more days
F3 Mustard Seed Shirts – see the link of GroupMe, deadline July 2 (tell Chappie what you want, pay him, and let’s order together to get free shipping
Prayers:
For Leatherman’s M
For Chappie’s nephew, Aaron, getting another shot a Swamp Phase in Ranger School
Something else? …YHC forgot
So, as it turned out a trip to the hospital was much needed. Sadclown Therapy Sessions continue…check out an AO near you!
Honored to lead and to workout with such HIM, special thanks to Vanilla for putting YHC on the Q Schedule.
PAX – Chappie, Toy Soldier, Summit, Vanilla, Waterfall, & Fireplex
QIC – Fireplex
Warm up
SSH – 25 IC
Cherry Pickers – 25 IC
Bolt 45’s IC (4 Count) – 15 squats to halfway down. 15 squats halfway to full down. 15 full squats.
Windmills – 25 IC
Inch worms – Approx. 70 ‘(7 Parking Spaces)
Bear Crawls – Approx. 70’ (7 parking Spaces)
The Thang
The Sheldon Cooper – Not On a Hill! – We did not mosey to “Oh Hill No” to complete the Thang as was originally planned. Q will save that one for a Saturday or for a much cooler morning. Complete 10 Burpees, 10 Squats, 10 Merkins & 10 Big Boys. Run around the AO (Capri Lap that measures by Google Earth at .26 miles) and complete 9 Burpees, 9 Squats, 9 Merkins, & 9 Big Boys. Run Capri Lap after each set. Descending until reaching 5 of each exercise as time was not in our favor to descend all the way to 1 of each exercise. 79o and very humid conditions at 5:15 a.m. worked against all HIM.
F3 Message
Q shared some personal reflections on Father’s Day. The focus placed on positive influences of a Father that instilled a gift of work ethic that included follow through on commitments and obligations. I am forever grateful for that gift.
Q shared excerpts from a word found online from the Everyday Christian published in 2009 by Chuck Mason . The full message as posted by Mr. Mason appears below.
“In Numbers chapters 28-30, Moses prepares the Israelites to enter the promised land by reviewing God’s rules on offerings, sacrifices, celebrations and vows. Moses is going to die and Joshua has been appointed to take over. So the generation has changed, the leadership is about to change, but the ways of God never change. Isn’t that refreshing? When God says something, He means it. He is faithful and true to His word; He can be counted on.
Unfortunately that isn’t always true for you and me. Numbers 30:1-2 says “This is what the LORD commands: When a man makes a vow to the LORD or takes an oath to obligate himself by a pledge, he must not break his word but must do everything he said.”
Our words are important to God. When we make a commitment to someone we should keep it. He takes our promises to others and to Himself very seriously (whether we do or not). Let’s face it, we all have good intentions, but many times we don’t follow through on them.
Jesus spoke about this as well in Matthew 5:34-37: “But I tell you, Do not swear at all: either by heaven, for it is God’s throne; or by the earth, for it is his footstool; or by Jerusalem, for it is the city of the Great King. And do not swear by your head, for you cannot make even one hair white or black. Simply let your ‘Yes’ be ‘Yes,’ and your ‘No,’ ‘No’; anything beyond this comes from the evil one.”
This is a scripture I have used over and over again with my daughters. The first time it came up was when I overheard them in the back of the van doing a “pinky promise”. This verse came to mind and I explained to them that Jesus wants us to be so honest and careful with our words that any kind of “special promise” is unnecessary. The other important parenting application of these words from our Savior is that when Mom or Dad says “no”, we mean “no” so there is no need to ask again. It is easy to see that breaking a commitment to do something you said you would do is wrong, but sometimes a little less obvious when it is applied in the other direction. When we say “no” and then later give in, we are sinning according to this scripture. In order to properly model this biblical principal to our kids we must allow our “no” to mean “no”. Eventually they will understand that asking again and again is of no profit.
Too many times in our culture, our promise is like saying “unless something better comes along.” This command of the Lord says we should not break our word, period. We may very well change our mind about something, but we still do not break our word. I once heard a male celebrity say of his wife: “We’ll stay together as long as things are good.” You may have guessed–they are divorced today.
Whether we are joining a team, an activity or a class, God expects us to fulfill our obligations. Volunteer work, job, church, marriage, home mortgage, etc., we should live up to our word. In many circles today, the breaking of an oath is just standard business practice–but before God, it is simply sin.
Because God takes our vows so seriously, sometimes it is better not to make a vow. Ecclesiastes 5:5 says, “It is better not to vow than to make a vow and not fulfill it.” This passage goes on to say “do not let your mouth lead you into sin”. We need to carefully consider our words and the commitments we make for ourselves and for our family. Vowing is voluntary and should stay in line with what pleases God. We need God’s direction in making vows. Take some time, don’t answer someone rashly, seek the Lord’s best and His wisdom before making a decision.
If you find yourself breaking commitments you’ve made on a regular basis, it may be that you are overcommitting yourself to begin with. Too many times we think everything looks good, there are so many opportunities for “good” things, activities and social events and we want to do them all, but it is not feasible or realistic for us or for our families. We must be discerning, prayerful, cautious about how we commit ourselves and our family. We need room in our days, our weeks and our lives. If the only speed in your life is “rush”, this can be a sure sign of overcommitment.
So, what about you? How does the Lord want you to apply this scripture? Ask yourself these questions:
Can I be trusted?
Am I known for my integrity?
Does my “yes” mean “yes” and my “no” mean “no”?
Think of the last 3 obligations you made. Did you completely fulfill them?
What am I teaching my kids regarding commitments? From my example and from what I require of them with their commitments?”
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Prayers specifically for the Pedrick Family, Jones family, Aaron, Stealth & Toy Soldier. Please keep all our HIM in your thoughts and prayers.
Another Beautiful Saturday morning where seven high impact men separated themselves and did what HIM do best.
Warm up – in cadence
SSH – 30
Cherry picker- 20
Merkins- 10
SSH- 15
Cherry picker – 10
Merkins -5
Todays Separator –
Mosey to park by church –
only coupons this morning were 10 cones placed approx 10 yards apart
Suicides jack Webbs.
Sprint to cone 1 for 1 Merkin/ 4 overhead claps, sprint back.
Continue up to 10th cone – finishing with 10 merkins , 40 overhead claps
10 count
Lt Dan to 5th cone for Super toy soldier set
50 lbc, 30 etk, 20 Big Boys
Lt dan back to start
Toy soldier set
30 lbc , 20 etk, 15 Big Boys
leisurely walk to the shade of a tree for The 3rdF
Back at it –
Nur to 10th cone For 10 burpees , nur back for 10 more burpees.
10 count
‘Wosey’ over to swings for round of squats and swirkins. Pair up. One man does 15 swirkins while partner does squats. switch. Rinse and repeat for 3 rounds.
Mosey back to circle-
End with 1 man doing 15 dips while other pax hold plank. Recover once all men have competed dips in rotation.
COT
3rd F
“The people we surround ourselves with either raise or lower our standards. They either help us to become the-best-version-of-ourselves or encourage us to become lesser versions of ourselves. We become like our friends. No man becomes great on his own. No woman becomes great on her own. The people around them help to make them great.
We all need people in our lives who raise our standards, remind us of our essential purpose, and challenge us to become the-best-version-of-ourselves.” Matthew Kelly
“The Best Version of yourself “
What does that look like ? In all aspects of life. As HIM – Fitness. Fellowship. Faith.
I say Focus less on trying to be someone you aren’t sure you can be and choose to surround yourself with people who raise the bar, challenge you, encourage you, uplift you, stretch you , and have the ability to raise your belief and ultimately you will be on your way to “The best version of yourself’
This falls perfectly into the F3 credo- Leave no man behind, but leave no man where you find him.
Surrounding yourself in this F3 environment is exactly what this quote is all about. And why we need to continue to grow our numbers and invite FNGs.
(Due to time we had to stop before everyone hit their 5th set.)
NOTE – Or was it 40-30-40-30 or 30-30-30-30 Who knows after the first set !!
3rd F (Blog from allprodad.com) SEE BELOW
Finished the Workout with:
10 Shoulder Tap Merkins with Partner
10 Plank Holds 10 BB with Partner ( Partner holds plank on Partners knees doing the BB) Switch when done
10 Partner Squats and Merkins ( Partner holds Feet and when Squat other partner Merkins) Switch when done
10 Leg Raises On your OWN
10 Bicycle Crunches
15 Sec – Hold 6 inches then raise a little hold another 15 Sec then lower back to 6 Inch Hold and done on Q call.
Name-O-Rama
3 FNG’s named
COT
Announcements: Other AO’s, other days of the week…check ’em out!
Prayers
3rdF MESSAGE (shared by YHC at the half-way point of workout)
–10 Things Scripture says about being a Father–
There is nothing easy about being a dad. Especially nowadays, if conversations around the water-cooler are anything to go by. Well, we hear your pain. But, an honest look at history reveals a comforting familiarity to the foundational premise.
Fact is: dads have been throwing their hands up in the air for literally thousands of years. Fortunately for us, this means we don’t have to reinvent the wheel. The iPod, maybe. But the wheel, no.
While children were frustrating the dads of yore, the teachers of yore also came up with their own ideas. So we took a look:
“10 ways to teach your son to fight Romans” didn’t seem PC.
“10 ways to marry off your daughter before she becomes a teenager” also didn’t work for us.
“10 ways to plague the Egyptians” wasn’t going to pass muster with the State Department.
The good news, however, is that we did find the following 10 things Scripture says about being a father:
1. Don’t provoke your children (Ephesians 6:4)
The alternative, the scripture suggests, is to raise them to be young people of faith.
2. Be your child’s “First Teacher” (Proverbs 22:6)
It’s our responsibility to “train up a child in the way he/she should go.” Not the school, not the government, but you—and that means dad.
3. Dads need to exemplify a good life (2 Cor. 3:2-3)
Scripture teaches that who we are and how we live is like a “letter from God.” Our kids read that letter, every day.
4. Provide for your family (I Tim. 5:8)
This idea covers more than rent and food. As dads it’s our responsibility to make sure our family’s needs are addressed across the board. No ducking out of this one.
5. Good dads discipline their children (Proverbs 13:24)
The one who loves their children, scripture says, “is careful to discipline them.” This is also about proactive leadership in our homes.
6. Dads spend time with their children, and it’s not empty time (Deut. 6:6-9).
The scriptures are clear that dads must engage their children in the kind of deep, heart-to-heart conversations that impart more than facts, but teach wisdom. Schedule some regular “conversational walks” with your children, one on one. Family time that counts.
7. Compassion is a “dad” characteristic
As a father has compassion on his children,” Psalm 103:13 points out, “so the LORD has compassion.”
8. “Put your money where your mouth is”
Well, not in those exact words. But James 1:22 instructs us to not only be “hearers” of God’s word, but “doers” also.
9. Dads never give up on their kids
The story of “The Prodigal Son” (Luke 15:20-24) is the story of a father who never gives up hope and is ready to receive his child back with open arms. We can discipline, we can hold accountable, but we must never give up.
10. Dads pray for their children (1 Chronicles 29:19)
King David prayed for his son, Solomon. Children who know without any doubt that their dads pray for them every day own a deep sense of love and security.
Seemed like YHC’s phone kept dinging last evening with the news of PAX who couldn’t make today’s workout for a variety of reasons. YHC thought about calling it off, concerned that no one would show. However, the determination was quickly made to post anyway. After all, YHC has worked out all by his lonesome before; that’s the worst that could happen. And to be honest, the thought to call it off was only based on the temptation to Fartsack. Forget about that!
You put a lot of planning into the workout and perhaps even more into a 3rd F message; so what happens when you’re not sure if anyone is going to post? Well, Ya Post Anyway. We weren’t the first PAX to post with only two. YHC loaded the necessary sandbags in the back of his Pathfinder in prep for the Gloom. As departure time came in the Gloom, YHC grabbed his Ruck on the way out the door; it was also determined that of no one else showed, the Pathfinder would remain at the AO for a later pickup…after YHC rucked the 8.7 miles home and had his M drive him back to get his ride. Lofty goal! Thank goodness that Summit posted at the Aegis. We had a great time together, here’s how it went…
Warm-O-Rama:
SSH – 18 IC
Cherry Pickers – 15 IC
IW’s – 18 IC (had to include these, they would be part of YHC’s 3rd F message later)
Side Planks – Both sides
Low Plank – hold 6″, 10 count (rinse & repeat 2x)
“Re…cover!” (YHC’s 2 favorite words!)
Mosey to North Bedford Street Park. Ah, yes…the joy of discovering the rather conspicuously positioned sandbags under a large oak tree! Why, it appears they are there for our use! Might as well use them!
The Thang:
2 PAX & 1 40lbs. sandbag put into use for “21’s”
Objective: Carry the sandbag to one end or the other, other PAX picks it up so that it is constantly shared and moved end-to-end while doing Merkins at one end and LBC’s at the other. Plus, the PAX had draw at least 3x from the “Ab Deck” of cards in the middle of the field. We lost count of the number of cards pulled from the deck; it just seemed right to keep pulling. PAX took a break at 10 & 11 (middle of the routine) for a brief 3rd F Message (not posted here because YHC wants to share it in person, with more PAX…next workout, maybe).
YHC introduced this particular “21’s” routine nearly a year ago at the same AO, and it was a brutal test of endurance. that time we had 6 PAX so we used 3 sandbags–the rule was to never pass by a sandbag . Honestly, today’s push seemed to go by fast and fairly easy. Perhaps that was because of the oft repeated F3 truth: “It doesn’t get easier, you get better/stronger.” More accurately, though, YHC believes it went by so fast and easy because he and Summit kept up some good chatter all along the way. Before we knew it we were done!
We’d all agree there are different dynamics with different numbers of PAX. However, when there are only two, it seems to actually become a great opportunity for some solid 2nd F. Thanks for the camaraderie, Summit! Really not sure I wanted to Ruck that far home so I’m glad you posted. So…what happens when you’re not sure if anyone is going to post? Well, Ya Post Anyway!
Mosey back to the AO
COT
No announcements
Prayers for: Scary Spice, Summit’s parents, etc.
Saturdays can be hard, especially this time of year as vacations and other family plans take the day. But, hey, we wouldn’t be HIM if we didn’t keep family first. Outside of our relationship with SoulQ, our family must always be priority number 1. Keep it that way, gents! Nonetheless, if we want to see this AO grow we’ve all got to make it a point to EH some Sadclowns from Georgetown. Always honored to lead, no matter how many show.
8 HIM posted this morning for a fun match on the pitch. (Soccer term for field). The grass was cut and the HIM were ready to get after each other and show their skills (or not) in the crab walk vs bear crawl soccer match!
Disclaimer
Warm up:
-Capri lap
20-SSH
15-windmills
15-cherry pickers
20-mountain climbers
Crab walk VS Bear crawl Soccer.
20 minute match. One team crab walks while other bear crawls. Teams switch positions after each goal. Goalie for both teams is in the plank position. Both teams rotate goalie between each goal.*** rules changed as game progressed.
^^^Match Highlights
-‘good guys’(fireplex, chairman, toy soldier and nugget) topped ‘bad guys’ (summit, vanilla, leatherman and chappie) 4-3!
-fireplex was match MVP with winning goal!
* 3rd F
ABs on fire workout
1. Windshield wipers
2. Big boys
3. Reverse crunches
4. Bicycle crunches
5. V-sits
6. Heel touches
10 reps each X 2 sets
Group Merkins. (4 HIM in square in plank position with their feet on each other’s back.
Good guys did 7
Bad guys did 10 for punishment (mostly humiliation)
Ended in COT
* 3rd F
Overview-In a Pit with a Lion on a Snowy Day: How to Survive and Thrive When Opportunity Roars by Mark Batterson
Your greatest regret at the end of your life will be the lions you didn’t chase.
You will look back longingly on risks not taken, opportunities not seized, and dreams not pursued. Stop running away from what scares you most and start chasing the God-ordained opportunities that cross your path. In a Pit with a Lion on a Snowy Day is inspired by one of the most obscure yet courageous acts recorded in Scripture, a blessed and audacious act that left no regrets:
And Benaiah the son of Jehoiada, the son of a valiant man, of Kabzeel, who had done many acts, he slew two lion like men of Moab: he went down also and slew a lion in the middle of a pit in time of snow:(2 Samuel 23:20)
“During World War II (1939-1945), the Battle of Normandy, which lasted from June 1944 to August 1944, resulted in the Allied liberation of Western Europe from Navi Germany’s control. Codenamed “Operation Overlord,” the battle began on June 6, 1944, also known as D-Day, when some 156,000 American, British and Canadian forces landed on five beaches along a 50-mile stretch of the heavily fortified coast of France’s Normandy region. The invasion was one of the largest amphibious military assaults in history and required extensive planning. Prior to D-Day, the Allies conducted a large-scale deception campaign designed to mislead the Germans about the intended invasion target. By late August 1944, all of northern France had been liberated, and by the following spring the Allies had defeated the Germans. The Normandy landings have been called the beginning of the end of war in Europe.” (history.com)
Warm-O-Rama
Cherry Pickers – 19 IC
SSH – 44 IC
Windmill – 19 IC
The Thang: 5 Beach Beatdown
Mosey to CanalFront Park Stairs for “Omaha Beach”
44 Mt. Climbers IC
Bear Crawl up the stairs
44 Merkins OYO
Mosey to Savannah Road Pavilion for “Utah Beach”
44 Irkins (Incline Merkins)
44 Dips
44 Big Boy Sit Ups
Mosey to Lewes Beach for “Gold Beach”
Partner up, One partner does Burpees wile the other storms to shoreline and back, rinse and repeat until team reachers 44 total Burpees.
Break for 3rd F: See Below
Mosey back to AO for “Sword Beach”
44 Ranger Merkins
44 American Hammers IC
Unfortunately we ran out of time for the fifth beach – “Juno Beach”...any PAX looking to finish OYO later today, here’s the assignment:
44 Derkins
44 Prisoner Squats
44 Flutter Kicks (4 Count IC)
Ended with Number-Rama, Name-O-Rama, & COT/BOM
3rd F Message: One Day as a Lion
“Men, I am not a religious man and I don’t know your feelings in this matter, but I am going to ask you to pray with me for the success of the mission before us. And while we pray, let us get on our knees and not look down but up with faces raised to the sky so that we can see God and ask his blessing in what we are about to do.”
“God almighty, in a few short hours we will be in battle with the enemy. We do not join battle afraid. We do not ask favors or indulgence but ask that, if You will, use us as Your instrument for the right and an aid in returning peace to the world.”
“We do not know or seek what our fate will be. We ask only this, that if die we must, that we die as men would die, without complaining, without pleading and safe in the feeling that we have done our best for what we believed was right.”
“Oh Lord, protect our loved ones and be near us in the fire ahead and with us now as we pray to you.”
All were silent for two minutes as the men were left, each with his individual thoughts. Then the Colonel ordered, “Move out.” — Lt. Col. Robert L. Wolverton, commanding officer of 3rd battalion, 506th PIR.
Though we may never storm the beaches or Normandy, may we always live our lives with the courage of High Impact Men and pray that God would use us and mold us with an attitude like that of Lt. Col. Robert L Wolverton’s prayer.
