Chauffer’s Chauffeured Georgetown Tour of Destruction 04/22/2023

, , , , , , , , , , , , , , , , / Leave a Comment / Aegis, Georgetown, Milton, DE / By

17 HIM: Wildwing, Fireplex, Gator, Toy Soldier, Pusher, Sweet n Low, Quattro, Biddie, TRex, Mr. Mom, Looney Tunes, Semi, WhirlyBird, Lunchables, Cinco, Doodle, led by Chauffer.

Warm up: The Q showed up late (apologies) and found 16 HIM performing SSH led by TRex.
The welcome to F3 Nation, mission statement and disclaimer had already been completed so Q took over and next up were 10 hip circles each direction OYO followed by 20 cherry pickers I.C. , 20 windmills I.C. , 20 imperial walkers I.C. , and a new exercise was introduced called the Side Straddle Merkin (begin in the diamond merkin position with feet together drop to wide stance with feet wide apart then push back up to starting position). HIM performed 10 SSM OYO and then performed 5 burpees.

Mosey to Firehouse parking lot (south Bedford side) Bear Crawl to Pine street side.

Mosey to N.G. Sidewalk. HIM formed two rows facing steps. Front row began Lt. Dan to the steps while back row performed squats. When front row reached steps, back row began Lt. Dan toward steps and front row did 10 step hops and then performed squats until back row arrived. Front row then Lt. Dan back to sidewalk and performed dips while back row performed 10 step hops followed by 20 dips.

Mosey to Library. HIM performed 20 American Hammers OYO, 20 Big boys OYO, 20 Flutter kicks OYO.

Mosey to front of Georgetown Middle School. HIM lined up on curb at east side (Sussex Central Dr.) and performed the new Side Straddle Merkin exercise (5 OYO) then Lt. Dan to next sidewalk and performed 20 merkins and planked for the 6. Then, on Qs command, jail break to next sidewalk to do 10 burpees then mosey to next side walk for 20 Big Boys OYO. NUR to curb at School Lane to do 20 dips OYO. When all HIM had completed the dips Q gave 3rd F message.

3rd F. Q shared that since joining F3, 3 years ago, he has spent more time in the Word than he had in all his life. This was motivated mostly by Yukon who last year told us that he and his M were reading the New Testament in a year (a chapter a day Mon-Fri). Q read Colossians 3:1-17. You can read Colossians 3 here https://www.blueletterbible.org/nlt/col/3/1/

After 3rd F message : HIM then, feeling convicted and realizing their sinful nature, performed 5 Bomb Jacks and then reversed the order of the exercises at the school to return all the HIM to the east side of the school (Sussex Central Dr.)

Mosey back to Cir. For a round of Mary.

Number-ama, Name O Rama, announcements, COT

Keep Being Wild, WildWing

Leave a Comment / Milton, DE / By

F3 Workout 4.18.2023

SSH – 15 reps

Windmill – 15 reps

Arm circles – 10 each way

Iron Mikes – 10 each side

Mosey to the field

15 Rep Football Dash – Start at Goal Line w/ 1 Coupon Squat Mosey to far Goal Line 14 Merkins, repeat to 14 Coupon Squats and 1 Merkin.

3rd F Motivation

What drives you to come to post to a workout?  Trying to lose weight?  Get in Better Shape?  Skip one night of reaching for a drink?  Start your day right with a clear mind? Let this quote sink in:

“Once you learn to quit, it becomes a habit” – Vince Lombardi

People who set goals to achieve things in life need to live by this simple saying.  You want to start a new business, post this sign on a wall, write it on a Post-It in your truck, put it on a mirror in your bathroom.  Track your successes and failures.  I have kept a weight tracker on my phone, marking down my weight since 2/24/2022 I was 260 lbs. and recently weighed in at 231.  My goal is to get back to my college baseball weight but not lose strength. 

What is your goal?  Write it down and track it.  Find a place to write down what Coach Lombardi said and commit yourself to that phrase.

20 LBCs

10 Big Boys

Name-O-Rama: T-Rex on Q, Semi, and Looney Tunes

Prayers – Semi’s opportunities, T-Rex’s Dad

Be an Eagle

, , , , , , , , , , , , , / Leave a Comment / CHOP / By

QIC: Deez


Warm-O-Rama

  • Side Straddle Hop – 20 in Cadence
  • Hip Circles – 10 each way OYL
  • Cherry Pickers – 20 in Cadence
  • Moroccan Night Club – 30 in Cadence

The Thang

Mosey to Wagamons Pond boat ramp

  • End of parking Lieutenant Dan up the parking lot until the electric pole
  • Top of the parking lot 5 diamond, 5 regular, 5 wide Merkins
  • Back down the parking Lieutenant Dan
  • Top of the parking lot 5 diamond, 5 regular, 5 wide Merkins
  • End of parking NUR (no clue on spelling) up the parking lot until the electric pole
  • Top of the parking lot 5 diamond, 5 regular, 5 wide Merkins
  • Back down the parking NUR
  • Top of the parking lot 5 diamond, 5 regular, 5 wide Merkins
  • Plank for the “6”

Mosey to Park behind Library

  • Find a bench and do 30 Dips
  • 30 Flutter kicks (double count)
  • 20 Dips
  • 20 Flutter Kicks (double count)
  • 10 Dips
  • 10 Flutter Kicks (double count)

Mosey to FireHouse

  • 1 – Round of Sherlock Shuffle
  • 1 – Round of Bolt 45

3rd F

What is that one thing most people afraid of?
It’s CHANGE. Especially when it’s painful or uncomfortable.
But you have to go through the change to become more phenomenal in life. This story will help you understand the same.


The Story of an EAGLE:
The Eagle has the longest life-span of its species. It can live upto 70 years.
But to reach this age, the eagle must make a very difficult decision!
In its 40th year, the eagle’s long and flexible Talons can no longer grab a prey which serves as food.
Its long and sharp beak becomes bent.
Its old-aged and heavy wings, due to their thick feathers, stick to its chest and make it difficult to fly.
Then, the eagle is left with only two options: DIE or go through a painful process of CHANGE!
This process lasts for 150 days (5 months)
The process requires the eagle to fly to a mountain top and sit on its nest. There the eagle knocks its beak against a rock until it plucks it out.
Then the eagle will wait for the new beak to grow back after which it will pluck out its talons. When its talons grow back, the eagle starts plucking its old-aged feathers.
And after this the eagle takes its famous flight of rebirth and LIVES for 30 more years!!
Why is Change needed???
In order to survive and live. We too have to start the change process.
We sometimes need to get rid of the unpleasant old memories, negative habits and our fixed mindset.
Only Freed from the past burdens can we take advantage of the present.
If an eagle can make a life-saving and life-changing decision at the age of 40….why can’t we?
In order to take on a New Journey ahead, let go of your negative old limiting beliefs.
Open up your mind and let yourself fly high like an eagle!
When it rains, all birds occupy shelter. But the EAGLE avoids the rain by flying above the clouds….
The problem is common to all but the attitude to solve it makes the difference!
Don’t be afraid of change…accept it gracefully..!!!

Mighty Thor

, , , , , , , , , , , , , , , , , , , , , , / Leave a Comment / Aegis, DE, Georgetown / By

QIC: Semi

Warm-a-Rama
20 Seal Jack i/c
20 plank jack i/c
10 hip circles each direction oyo
Side shuffle around circle switching facing direction halfway
20 seal waves i/c
20 Imperial walkers i/c
10 screaming lunges per side oyo

The Thang

Merkins 20
Bent over row 10
Sit thru 20
Rest 30 sec
Floor fly 20
Renegade row 10 (double count)
Mountain climbers 20 (double count)
Rest 30 sec
Lunge 10 (double count)
Floor tricep ext. 10
Bear crawl/crawl bear 30 sec
Rest 30 sec
Repeat 2 times

3rd F

https://m.facebook.com/story.php?story_fbid=617381326516975&id=100047353381940&mibextid=Nif5oz

Captain Therkin
1:4 ratio with 5 merkins between each set
1 Big boy to 4 American hammers, 5 merkins
Finish is 10:40

10 burpees for the train

Chappie run to railroad tracks, back to the circle (water in mouth)
10 burpees for completion

Number-Rama
NAME-A-RAMA
COT

23 HIM showed today: Semi, Swartz, Quattro, Fireplex, Chattahoochee, Gator, Lunchable, Pedals, Ruxpin, Cinco, Pick, Itty Biddie, Biddie, Toy Soldier, T-rex, Waterfall, Double Ott, Doodle, Bunt, Sweet n Low, Woodstock, Yukon, Mr Mom

Boulder Shoulders for Days

Leave a Comment / Milford, The Grit Mill / By

Boulder Shoulders for Days
4/12/2023
GritMil
8 Outstanding HIM beat the Fart Sack for an early morning Boulder Shoulder Beat down.

QIC: MacDaddy
PAX: Whirlybird, Sherlock, Roscoe, Woodstock, Spreader, Ruxpin, Baa, MacDaddy

Warm-O-Rama
Moroccan Night Club IC x 10
In memory of Merkin March Madness, “The Merkin” IC x 1
Forward Arm Circles IC x 10
OYO shoulder stretch while we wozzy over the the OVERHANG OF PAIN.

The Thang:
One HIM runs a Gigante Lap, while the other HIM hit up an exercise station. When the runner returns, we switch stations, sending out another runner.
Stations:
35# Shoulder Plate Halos
10# Steering Wheel Shoulder Drivers
#10 per hand Upright Rows
#10 per hand Squat into Arnold press
35# Should Shrugs
25# Dumbbell Curls or Overhead Shoulder Press
35# Shoulder Plate Swings
25# Weighted Crunches
10# Wall Ball Squats
Rinse and Repeat

3rd F:
A man and his wife were invited to spend the evening at his employer’s home for dinner, and then out into town to see the sites and attractions. His boss is very wealthy, and is very generous with his money and doesn’t want anyone to spend a dime.
The man’s wife was delighted to experience the life of the extremely wealthy. She knew this would be an experience that she would always remember.
On one occasion as they were about to enter an exclusive restaurant for some dessert, the boss was walking slightly ahead of them. He stopped suddenly, looking down on the pavement for a few seconds in silent.
An awkward silence followed. What was he starring at? There was nothing on the ground except a single darkened penny that someone had dropped. Quietly, the rich boss reached down and picked up the penny.
He held it up and smiled, then put it in his pocket as if he had found a great treasure. The wife’s was in awe. How absurd she thought! Why would he waist his time picking up a single penny?
Throughout the evening, the wife thought about that penny… and it bothered her. Finally, she causally mentioned that her son once had a coin collection, and asked if the penny he had found had been rare one.
A smile crept across the man’s face as he reached into his pocket for the penny and held it out for her to see.
Look at it. He said. Read what it says. She read the words United States of America.
No, not that; read further.
One cent? No, keep reading.
In God we Trust? Yes!
The wife replied…And?
The rich man said, And if I trust in God, the name of God is holy, even his name on a coin. Whenever I find a coin, I pick it up and see that inscription. It is written on every single United States coin, but we never seem to notice it!
God drops a message right in front of me, telling me to trust Him?
Whenever I see a coin, I stop and look at it to see if my trust is still in in God. I pick the coin up as a response to God; that I do trust in Him. For a short time, at least, I cherish it as if it were gold. I think it is God’s way of starting a conversation with me, and I’m thankful for that. God is patient and pennies are plentiful!
Psalm 34:4-6
Delight yourself in the LORD; And He will give you the desires of your heart. Commit your way to the LORD, Trust also in Him, and He will do it. He will bring out your righteousness as the light, and your judgment as the noonday.

Back to the Overhand of Pain for a little more fun.

HIM brought it in for the COT

Shoulders and Abs

, , , , / Leave a Comment / DE, Lewes, Rehoboth / By

QIC: Semi

Warm-a-Rama
15 Seal jacks i/c
15 Imperial walkers i/c
15 plank jacks i/c
10 hip circles oyo (each direction)
30 Moroccan night club i/c
15 seal waves i/c

The Thang

Each PAX grabes 2 water bottles
Mosey to playground across the street
10 low side plank rotator i/c ( both sides)
30 urkins oyo
10 hanging knee raises oyo
10 swerkins
10 split squats ( per leg )
10 pretzel sticks (per side)

3rd F
9 lessons from F3
1. You can go a lot farther with others by your side.
2. Men need challenges to stay sharp mentally, physically, and emotionally.
3. Confidence is built by setting and accomplishing goals.
4. Competition makes us better.
5. Sweat and shared suffering build strong bonds.
6. If you’re not accelerating, you’re decelerating.
7. You’re stronger than you think you are.
8. The COT is great therapy.
9. Friends make life worth living and loving.

Complete 2 more rounds of exercises

Mosey to parking lot
Chappie run back to flag (water in mouth)

5 burpees for reward

Number-Rama
NAME-A-RAMA
COT

5 HIM showed today: Semi, Nutz, Gee-AYA, Wildwing, Looney Toons

Hydraulic What ? Hill No !

, , , , , , , , , , , , , , / Leave a Comment / CHOP, Milton, DE / By

Date: 04/04/2023

AO: CHOP, Milton, DE

QIC: Fireplex

Warm up

SSH – 25 IC

Cherry Pickers – 15 IC

Hydraulic Bolt 45’s – 15 squats full up to half-way down, 15 squats half-way down to full down, & 15 hydraulic squats full motion (6 Count).  All completed IC.

Windmills – 15 IC

The Thang

Mosey to “Oh Hill No” and complete a round of Merkin Jax.  Merkin Jax are a 1:4 ratio of I merkin to 4 plank jacks followed by 2 merkins to 8 plank jacks continuing until reaching the 10:40 ratio.  Next all Pax lined up for a modified Spartan Run Routine – Nur up the hill and run down and drop and do 15 merkins. Nur up the hill and run down and drop and do 15 merkins. All Pax completed the evolution as many reps as possible (AMRAP) with the remainder of the time available before moseying back to CHOP.

F3 Message

Mosey back to CHOP

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Prayers were offered for multiple needs within the attending PAX, but please keep all our HIM in your thoughts and prayers.  

F3 Message 04/04/23

THE SURPRISING SECRET OF GREATNESS – #9292

August 23, 2022

The book is called Good to Great. It’s a thought-provoking book on management written by Jim Collins and a research team that he headed. They identified eleven of the most effective companies in the United States, and then they pursued this question: “What specifically makes these companies so different?” This research actually challenged many of the author’s preconceptions. There were actually lots of surprises. Interestingly, the first thing Collins and his team point to as common to every one of these consistently successful companies is this, and it is a surprise – the modesty of the various CEOs who led them. They suggest that the starting point of a great company is a humble leader – highly focused, sometimes driven people – but known for being gracious, self-effacing, understated. I guess in a word, humble.

I’m Ron Hutchcraft and I want to have A Word With You today about “The Surprising Secret of Greatness.”

If you’ve listened much to what Jesus says about leadership, those recent “discoveries” shouldn’t be a great surprise to you. In Mark 10, beginning with verse 42, our word for today from the Word of God, Jesus presents what most people believe about being a leader – and then the truth according to Jesus.

He says: “You know that those who are regarded as rulers of the Gentiles lord it over them…not so with you. Instead, whoever wants to become great among you must be your servant, and whoever wants to be first must be slave of all.” Then Jesus backs it up with the way He lived His own life: “For even the Son of Man did not come to be served, but to serve, and to give His life as a ransom for many.”

Jesus believes that you can earn your authority in people’s lives by serving them, by putting them first, by helping them succeed. And, sure enough, the most contemporary research only reinforces the importance of humility in leadership. The Good to Great authors illustrate their conclusions in this area with what they call windows and mirrors. When these successful CEOs do something right, they walk over to a window and point to all the reasons out there (especially all the other people) that are the reasons for their success. When they do something wrong, they walk to a mirror and they assume the blame themselves. Less effective leaders? Well, the authors say they do it just the other way around – when things go wrong they point out the window and point to excuses and explanations. When things are going right, they go to the mirror to admire the one who deserves the credit they think.

Whether you’re in a position to lead your children, or lead a business, or a staff, or a church, a class, a project, a ministry, don’t fall for the popular lies about leading people – that success means being pushy or punishing, pulling rank, playing politics, manipulating, promoting yourself. No, it’s humble servanthood that is the surprising secret of success. That’s humility as in always being teachable, and courteous, vulnerable, willing to accept responsibility rather than place blame; caring about the person, not just the project.

Former Attorney General John Ashcroft’s godly father tried to prepare him for life in the nation’s Capitol after his son had gotten elected to the United States Senate. Listen to what he said, “John, the culture of Washington is a culture of arrogance.” (By the way, most power-centers are.) He said, ” But the culture of Jesus is a culture of humility. Don’t get sucked into the culture of arrogance.”

That’s good advice for any of us who have someone to lead. Remember, “God opposes the proud but gives grace to the humble” (1 Peter 5:5).

Respectfully Submitted,

Fireplex

Building Bridges

, , , / Leave a Comment / Lewes / By

Warm Up

  • Side straddle hops – 20
  • Windmill – 10
  • Hip Circles – 10 each way OYL
  • Cherry Pickers – 10
  • Moroccan Night Clubs – 15

The Thang

First round is 1 Run, Second round is 2 burpees, 1 Run. Third round is 3 diamond merkins, 2 burpees, 1 run and so on until 12 rounds are finished.

  • 1 run
  • 2 burpees
  • 3 diamond merkins
  • 4 merkins
  • 5 E2K
  • 6 big boys
  • 7 flutter kicks (double count)
  • 8 American hammers ( double count)
  • 9 mountain climbers (double count)
  • 10 air squats 
  • 11 side straddle hops 
  • 12 curb dips

Plank for the 6 to finish. 

After 3rd F, Start round 3 with a run around the parking lot and do all 12 steps again.

Last but not least Bolt 45!!

3rd F

Be a bridge builder

“The Bridge Builder,” by Will Allen Dromgoole. It tells the story of an old man who came to a vast chasm while traveling on foot on a cold, gray evening. To cross it, he had to wade through a “sullen tide.” Although “the sullen stream had no fear for him,” once the old man had safely reached the other side, he turned around and built a bridge back the way he came.

A fellow traveler asked the old man: Why, when his journey was nearly over, would he build a bridge he would never use? The old man explained that on his journey, he had seen a “fair-haired youth” who would be traveling the same way after him. The chasm that had been no problem for the old man, he said, might be a pitfall to the young man. The old man concluded: “He, too, must cross in the twilight dim; Good friend, I am building this bridge for him!”

There are two types of people: Those who build bridges and those who burn them. Which type are you? No doubt, Jesus Christ was a bridge builder. One clear example of this is in John 8, when some Pharisees bring a woman to Jesus who was caught committing adultery. They said to Jesus, “‘Teacher, this woman was caught in the act of adultery. In the Law Moses commanded us to stone such women. Now what do you say?’” (vs. 3-5). 

As usual, the Pharisees were trying to trip him up. But Jesus was way ahead. His simple way of dismissing these charges was to doodle on the ground for a few moments before standing up and saying, “If any one of you is without sin, let him be the first to throw a stone at her” (v. 7).

You’ve probably heard it said that God loves the sinner, but hates the sin. This account in John 8 illustrates this truth beautifully. Jesus built a bridge of mercy and compassion to this woman who didn’t deserve it. Why? Because he loved her. She was one of his most precious creations, and he didn’t want to see her die in her sin without God or hope.

But in that love, Jesus didn’t ignore her sin. He didn’t overlook her adultery. He told her, “Go now and leave your life of sin.” With those words, Jesus demonstrated the perfect balance between compassion and speaking the hard truth. 

Usually you and I focus on one or the other. Sometimes we’re compassionate to those who have messed up royally, but we don’t correct them. We don’t point them to the truth about their sin, so they end up doing the same stupid thing over and over. Other times, we’re quite good at spewing truth all over someone who’s goofed up, but we do it with very little compassion. The truth hurts by itself; we don’t need to beat people over the head with it.

When was the last time you reached out to someone who felt they didn’t have a friend in the world and you showed them the compassion and love of Christ? Jesus came to build bridges to sinners and save them. He built bridges to fishermen, lepers, prostitutes and tax collectors; he built bridges to those who were sick, hurting and hopeless. And, thank God, he built bridges to you and to me. So, if you and I are serious about following him, we need to put down our matches and lighter fluid, and start building bridges

We need to build bridges and reach out to people that are in need. Also we need to keep reaching out time after time because maybe that person is not ready for help but we need to keep on reaching out to help.

RESPECT CLASS

Leave a Comment / Milton, DE / By

QIC CHATTAHOOCHEE

semi, flatbottom, whirleybird, chauffeur, wood, toysoldier, wildwing, fireplex, pooh , piglet, probe, streudal, chaffeur, ruxpin, Chattahoochee

15 him mostly respect posted downtown milton on a lovely March morning for a lil math class beatdown

warm up – 30ssh,25 cherry pickers, 15 imperial walkers, 15 windmills, 15 MNC all in cadence

the Thang- mosey to the Pavillion at the park

10 wolverines oyo, 20 Rosalind whips ic

mosey back across footbridge to the AO

Capt. Thor 1:4 ratio big boys to American hammers up to 5:20

Dan Taylor 1:4 ratio squats to lunges 10:40

and everyone’s favorite Jack Webb 1:4 ratio merkins to overhead handicaps 10:40

finished up right at 0600 with number-rama, name-0-rama and COT

Merkin Madness!!!

, , , , , , , , , / Leave a Comment / Aegis / By

On the 25th of Merkin Madness March 14 HIM posted for a merkin filled beatdown!

Warm-O-Rama

  • Side Straddle Hops (20 I/C)
  • Cherry Pickers (15 I/C)
  • Dancing Bears (10 I/C)
  • Windmill (15 I/C)
  • Goofball (15 I/C)

Warrior Run (10 Merkins each time the flag was passed) long route to the Middle School

The Thang

nSet #1 – PAX lined up on the sidewalk and did 10 Navy Seal Burpees then made a Jail Break to the far sidewalk. PAX performed 10 more Navy Seal Burpees and made another Jail Break to the beginning sidewalk where they finished up with 10 more Navy Seal Burpees. Then did AMRAP Flutter Kicks for the 6. Set #2 – PAX lined up on the sidewalk and did 50 LBC then Bear Crawled to the next sidewalk. PAX performed 50 more LBC and Bear Crawled back to the beginning sidewalk where they finished up with 50 more LBC. Held Low Plank for the 6. A new exercise was introduced, the Burpee-Jack. PAX then executed 10 Burupee-Jacks and did a Mosey back to the Circle for COT.

Third F

Has anyone heard of Wally Pipp? I hadn’t either until I read a book written by Cal Ripken Jr. titled “Just Show Up.” In the book Cal Ripken tells a story of whenever he would talk to his dad about maybe the need of sitting a game out, taking a day off, to rest and or recuperate his dad would tell him it was his choice but to remember Wally Pipp. Wally Pipp played first base for the New York Yankees and was a good ball player. One day Wally told his coach he needed a day off. They young player that stood in for Wally played great! The coach decided to play the hot player until he cooled down. The man that stepped on for Wally Pipp went on to play 2130 games without missing a game. That’s right, the guy off the bench was Lou Gehrig. When we decide to take a day off from anything we do such as work, F3 and our spiritual life, we must consider what could happen. Who will step up while we are out? What will we miss while we are out? What will take a foot-hold in my life? Two Thursdays ago this story was brought to mind due to some choices I made. My Thursday morning routine is to get up, run a few miles then head to the CHOP for a beatdown. Wednesday night I went for an evening run and when the alarm went off Thursday morning I decided to skip the run, go back to sleep then go to the beatdown. When the alarm went off for the beatdown, I decided to continue to rest. 20 minutes later I was out of bed and headed to the CHOP. Upon arriving I began to stretch out and then saw @fireplex getting out of his truck with a paper in his hand. I thought to myself how glad I was that I don’t screen shot the Q list because there was no way I would have shown up knowing he was on Q that morning. Turned out I got a great beatdown and an appropriate word! What I would have missed had I not just shown up!

Scroll to Top