F3 First State

5/24/2018

QIC: Vanilla

VQ on Warm-O-Rama: Leatherman

AO: Milton, DE

PAX:  Chattahoochee (Early Dismissal), Chappie, Chairman, Fireplex, Leatherman, Summit, Waterfall, Vanilla, Precut (FNG)

FNG Count: 1 – Welcome Precut!

Total Mileage: 3.05

Warm-O-Rama – Leatherman on VQ!

SSH – 20 IC

Prisoner Squat – 20 OYO

Cherry Pickers – 20 IC

Mountain Climbers – 20 IC

Merkins – 10 OYO

Mosey’d to Mill Park

The Thang: The Monster Cooper

Goal: 10 Rounds of 10 reps, 9 reps, 8,7,6,5,4,3,2,1

10 Power Jacks (SSH with squat), 10 Sky Dive Merkins (At bottom of merkin hands up, feet up), 10 Big Boy Sit Ups. Run 1 Lap up Mulberry St. Hill, around to Governor’s Walk Entrance and back down to Start (Distance .3 miles – approx. 500 meters). Rinse, repeat. Every round decrease 1 rep.

Lead PAX completed 10,9,8,7,6,5. Ran out of time. Quick 3rd F Message (content below), Waterfall gave us a 20 count, Mosey’d back to AO.

Count-O-Rama, Name-O-Rama, and the Circle of Trust. Named our new brother “Precut” due to his occupation in sales at Wyoming Millwork and his “stature.” Welcome Precut!

3rd F Message

“Commitment means staying loyal to what you said you were going to do, long after the mood you said it in has left you.”

This quote guides me in much of my decision making. Especially last night when I had already been to two consecutive F3 beatdowns and really wasn’t up for another early rise in the gloom. My flesh, my mood, my feelings, all wanted to bail out and ask someone else to Q so I could stay cozy in my fartsack this AM. But then I remembered, I committed to leading.

If you lose money, you’ve lost nothing, you can always earn more. If you lose a friend, you’ve lost something. If you lose your word, you’ve lost everything. Our character, integrity, and accountability are what being a High Impact Man is all about. In our families, community, workplace, and F3, commitment is staying loyal, regardless of mood. Living life with this level of loyalty breeds results in all areas of life. Stay loyal, Stay Committed, Stay High Impact.

Psalm 37:5 – “Commit your way to the Lord; trust in him, and He will act.”

Proverbs 16:3 – “Commit your work to the Lord, and your plans will be established.”

2 Timothy 1:7 – “I have fought the good fight, I have finished the race, I have kept the faith.”

 

Humbly Your QIC,

Vanilla

5/23/2018

QIC: Vanilla

AO: Lewes, DE

PAX: Chappie, Chattahoochee, Leatherman, Vanilla

Description: In the word’s of Chappie, “this new AO is a GOLD MINE!” 4 HIM posted at 0515 to explore downtown Lewes before its official launch date, June  6th.  We logged 3.65 miles and discovered everything from staircases, miles of sand, walls, piles of coupons (rocks), a parking garage, a downtown park stock with monkey bars, benches, platforms, and more! The beatdown’s that will come out of Lewes are bound to be epic! If you’re looking for a beach vacation but don’t want to miss a beatdown, come to Lewes and join us!

Warm up

SSH – 20 IC

Seal Jacks – 20 IC

Cherry Pickers – 20 IC

Windmill – 20 IC

The Recon

Start from Lewes Little League/Lewes Canalfront Park. Mosey’d along marina docks and made first pit stop for Hello Dolly’s IC with legs suspended off of dock.

Continued Mosey up staircase and toward downtown. Made next pit stop and did 20 Derkins and 20 Dips on Memorial Park parking barricade.

Mosey’d further to Zwaanendael Park, pitstop for 20 Diamond Merkins, 20 Wide Merkins, 20 Ranger Merkins.

Mosey’d up Savannah to Beebe Hospital Parking garage and ascended up every level to the rooftop. Wall-sits w/ 20 seal claps then 20 overhead claps. Bear Crawl length of garage, sprint back. 

Mosey’d back down to the bottom and continued on to George HP Smith Park. Another pit stop at Park playground for 5 Pull-Ups and 10 Box Jumps. 

Mosey’d from Park back to AO origination. Had time for 1 last round of pain at Canalfront Park. 20 Swerkins, 20 Dips, 20 Urkins, 20 Bench Squats (Get Low!)

Ended w/ Count-O-Rama, Name-O-Rama, and COT.

5/22/2018

10 HIM posted for a Fireplex beat down

PAX:  Toy Soldier, Leatherman, Ying-Ying, Chattahoochee, Chairman, Waterfall, Vanilla, Summit, Chappie, and Fireplex

QIC:  Fireplex

AO: Milton, De.

Warm up

SSH – 20 IC

Cherry Pickers – 20 IC

Bolt 45’s a.k.a. Fireplex 90’s IC (4 Count) – 15 squats to halfway down.  15 squats halfway down to full down.  15 full motion squats.

Windmills – 20 IC

Moroccan Night Clubs – 20 IC

Burp & Merk – Burpees with ascending merkins up to 10 count.

The Thang

Mosey to Little League Park (@.75 mile) and divided the 10 HIM into two groups for two pain stations.  Each group completed both stations as described below.

Super 21 Routine modified in the spirit of time and sanity to a “Super 17” – 1 Merkin & 1 Big Boy Sit up, 2 Merkins & 2 Big Boy’s, 3 Merkins & 3 Big Boy’s, repeat until reaching 17 of both exercises.

The Cycle – From home plate, bear crawl to 1st base, 3 burpees, crawl bear back to home plate. From home plate, bear crawl around the bases to 2nd base, 6 burpees, crawl bear back to home plate.  From home plate, bear crawl around the bases to third base, 9 burpees, crawl bear back to home plate.

F3 Message

Excerpts from Coach John Scolinas message as written by Chris Sperry, Baseball/Life, LLC in 1996.  Coach Scolinas  applys the analogy of the width of home plate which is 17″ to our interaction with the many people and organizations that we touch or represent.  That we should never compromise or “widen” our strike zone.  We need to be accountable, not change the rules to accommodate a lesser standard.  In summary, Coach Scolinas said ” Coaches, keep your players-no matter how good they are – your children, and most of all, keep yourself at seventeen inches.”

Proverbs 22:6 New King James Version (NKJV) –   ⁶ Train up a child in the way he should go,
^[a]And when he is old he will not depart from it.

Matthew 7:13-14 New King James Version (NKJV) – ¹³ “Enter by the narrow gate; for wide is the gate and broad is the way that leads to destruction, and there are many who go in by it.^14 [a]Because narrow is the gate and ^[b]difficult is the way which leads to life, and there are few who find it.

Mosey back to AO (@.75 mile)

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Please keep all our HIM in your thoughts and prayers.

Respectfully Submitted,

Fireplex

 

Alrighty, alrighty, alrighty….just checking in to see how this thing works.

Have read some of the other Mustard Seed Backblasts, and can’t wait to get back to posting again and getting the rest of our PAX on line. We’ve been posting Backblasts on our Mustard Seed GroupMe app since the end of the previous F3 app, where Backblasts were from everywhere. They were a lot of fun to read and a HUGE disappointment for our guys when the app was shutdown.

Can’t tell you how encouraging I think it will be for our guys to know they’re a part of something so much bigger.

Looking forward to being here more.

Chappie, out!

P.S. per the name of the video clip, readers should know that when we’ve hit “10” guys for a workout, that guy has routinely been referred to as Bo Derek. Might have to add that to the lexicon since getting 10 guys to post is a bit of a celebratory milestone for pioneer Mustard Seeds