Milford

Benvenuto Boob Job

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DATE: 9 MARCH 2023

QIC: Focker

YHC took his Q today on day 65 of his 75 Hard and his 50th workout of the year. Being that it is March Merkin Madness in the F3 First State my workout was focused on merkins and leg work. A daily principle of 75 Hard is reading 10 pages of a self help book and I chose to share from a book I’ve been reading titled ATOMIC HABITS by James Clear for the focus of my 3rd F.

WARM-O-RAMA:

  • X15 IC SSH
  • x15 IC Imperial Walkers
  • x10  Fwd Arm Circles
  • x10  Bwd Arm Circles
  • x10 Hip Circles each direction
  • x10 Knee Circles each direction
  • x15 IC Seal Claps

THE THANG:

  • x10 OYO Merkins
  • x10 OYO Diamond Merkins
  • — x15 IC SSH —
  • x10 OYO HR Merkins
  • x10 OYO Wide Merkins
  • — x15 IC Imperial Walkers —
  • x10 OYO Ranger Merkins
  • x10 OYO Crucible Merkins
  • — x15 IC Squats —
  • x10 OYO R Stagger Merkins
  • x10 OYO L Stagger Merkins

x15 each OYO:

  • Chinook Squats (3 overhead arm circles then squat)
  • Alt. Lunges
  • Jump Squats
  • Dead Lifts

Repeat all of the above x3
Total 240 Merkins, x225 Leg Exercises

3 RD F:

5 Life-Changing Lessons From Atomic Habits

Atomic Habits by James Clear is an excellent resource when it comes to guides on habit and behavior change.

In this book, Clear provides a highly effective, practical, and step-by-step framework to how to start good habits and how to end bad habits. This framework is based on the best techniques from behavioral science.

The purpose of the book is to help you achieve remarkable results more efficiently and methodically. It is filled with countless examples from smoking, reading, meditating, exercising, writing, biting nails, drinking more water, managing social media, sleep, and more.

If you’re looking to upgrade yourself and move towards becoming the best version of yourself, then Atomic Habits is a read for you.

1 — The Power of Compounding

“1% better every day for a year will compound to nearly 38 times better”.

1% really does matters over time. Clear begins the book with a very compelling story of a cycling coach who helped the British cycling team make lots of very small improvements which added up to big results.

Tiny changes in our habits can change the trajectory of our lives in ways that we can’t even notice until many years into the future looking back. In both good ways and bad. You are your habits. Far too often, we convince ourselves of one-night miracles or that massive success is only possible through massive actions. However, it is the tiny improvements, that aren’t even noticeable at first, that create incredible change.

If you make a very small 1% improvement in your health, your time management, or your relationships and keep that improvement over the next year or 365 days, that 1% improvement can really pay off. This can take off exponentially if you make a 1% improvement today, and then make another additional 1% improvement tomorrow, and repeat making these small improvements over the next year.

Habits are the compound interest of self-improvement. The same way that money multiplies through compound interest, the effects of your habits multiply as you repeat them. They seem to make little difference on any given day and yet the impact they deliver over the months and years can be enormous.

2 — Goals vs Systems

“You do not rise to the level of your goals. You fall to the level of the systems”.

The way we generally think about goals is slightly flawed. We want to achieve something and hence go ahead and set a goal for ourselves, but we don’t think beyond. Often, we are so tunnel-visioned that we forget how to set up steps to achieve our goals and sometimes when we do reach our goals we don’t know what to do next.

Both successful and unsuccessful people have the same goals but only a select few achieve them. So then the question is what’s the difference between them and how important is setting up the right goals?

Fundamentally goals are about the results you want but systems are about the process that leads to it. Our systems can replace motivation with routine. For example, instead of telling yourself “I should do some exercise to get fit”, you’re saying “It’s Monday — time to exercise”.

3 — Change Your Identity

The most effective way to change your habits is to focus not on what you want to achieve, but on who you wish to become.

The ultimate form of intrinsic motivation is when a habit becomes part of your identity. True behavior change is identity change. The ultimate aim for any habit is to change your identity into something you want to become. So instead of an outcome-driven habit or action, you need to shift towards an identity-driven habit system

The Three Layers of Behavior Change:

  1. Outcomes: changing your results, e.g. losing weight. Most of the goals you set are at this level
  2. Process: changing your habits and systems, e.g. developing a meditation practice. Most of the habits you build live at this level
  3. Identity: changing your beliefs, e.g. your worldview or self-image. Most of the beliefs, assumptions, and biases you hold are associated with this level

4 — The Habit Loop

A habit is a behavior that has been repeated enough times to become automatic. Their ultimate purpose is to solve problems on an auto-pilot mode (with as little energy and thought as possible).

Any habit is essentially a feedback loop of four phases:

1 — Cue (Make it obvious): The starting point or simply, what triggers your brain to initiate a behavior. The bit of information that predicts a reward.

2 — Craving (Make it attractive): the motivational force behind every habit. You don’t crave the habit itself, but the change in state it leads to or the pleasure associated with it (e.g. you do not crave smoking a cigarette, you crave the feeling of relief it provides).

3 — Response (Make it easy): the actual habit/action you perform, as a thought or action. Whether a response occurs depends on how motivated you are and the amount of friction associated with the behavior. If the motivation is greater than the friction you need to overcome to perform the action this phase will be initiated.

4 — Reward (Make it satisfying): the end goal of every habit. We chase rewards because they satisfy our cravings and teach us which actions are worth remembering in the future.

Let’s apply these practical tips to someone who is looking to work out consistently.

Set your athletic clothes, shoes, water bottle and bag somewhere they are clearly visible in your room (cue). Follow a simple workout routine that’s fun and efficient that fits within your schedule (craving). Train at home, or choose a gym that is as close to home as possible (response). Log the workout in your journal or calendar. Progress makes you feel good (Reward).

5 — The Goldilocks Rule

“Start small, be consistent and keep moving”

It is important for us to not get carried away when setting goals and targets. Human motivation peaks right at the edge of comfort, just slightly challenging from their present abilities, neither too hard nor too easy. Therefore, it is important that whenever you are starting a new habit, the set expectations are not too insane. Build up slowly so that these new challenges keep you engaged and motivated.

Atomic Habits is useful to you if you want to develop better habits, quit bad ones or find ways to increase your motivation.

NUMBER-RAMA:

NAME-O-RAMA:

COT / BOM:

Announcements included: RovingRuckFest in The Boro tomorrow, Memorial Day is coming up, and the F3 Family ShamRuck on Friday March 17th in Lewes, meeting at the Library with a ruck to Dairy Queen. See Deez’ post on group me for further details.

Prayers were lifted up for our brother T-Rex and his father, Sherlock and his father, Fireplex and his father. Additional grace and strength was requested for all the unspoken needs for all HIM of F3 First State to continue to be men of leadership in their homes and communities.

FOCKER OUT!

COMMUNICATION “SCHISM”

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GRIT MILL 2-23-2023 (MILFORD, DE)

VQ Warmup: BAH Side Straddle Hop, Moroccan Night Club, Cherry Pickers

THE THING PART 1: MEDRAINO

1 hop, 1 merkin, crawl bear back; 2 hops, 2 merkins, crawl bear back; 3-10 in the same fashion.

THE THING PART 2: LADDER CLIMB

5-10-15-20-15-10-5 rep/set count: squats, merkins & big boys grouped in increasing/decreasing reps of 5.

between each set,: side shuffle right, mosie, side shuffle left, nur in a 100′ square.

THIRD F: TOOL LYRICS “SCHISM” and how this song related to my life and the importance of communication in all our relationships.

*“Schism”*

I know the pieces fit ’cause I watched them fall away
Mildewed and smoldering. Fundamental differing
Pure intention *juxtaposed* will set two lovers souls in motion
Disintegrating as it goes testing our communication
The light that fueled our fire then has burned a hole between us so
We cannot seem to reach an end crippling our communication

I know the pieces fit ’cause I watched them tumble down
No fault, none to blame, it doesn’t mean I don’t desire to
Point the finger, blame the other, watch the temple topple over
To bring the pieces back together, rediscover communication

The poetry that comes from the squaring off between
And the circling is worth it
Finding beauty in the *dissonance*

There was a time that the pieces fit, but I watched them fall away
Mildewed and smoldering, strangled by our coveting
I’ve done the math enough to know the dangers of our second guessing
Doomed to crumble unless we grow, and strengthen our communication

(Cold, cold, cold)
Cold silence has a tendency to atrophy any sense of compassion between supposed lovers
Between supposed brothers

I know the pieces fit [8x]

*SCHISM: split or division, separation, disharmony

*JUXTAPOSED: side by side

*DISSONANCE: lack of agreement

THE THING PART 3: CAPTIAN THOR

1 to 4 ratio of big boys to American hammers; 1-4, 2-8, 3-12………10-40.

COUNT OFF; NAME-O-RAMA; C.O.T.

Jailbird Beat-Down

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n 2/22/23 4 HIM beat the fartsack and came out to the GritMil. Focker, Ruxpin, Woodstock & MacDaddy.

Welcome to F3, if you weren’t here, where would you be. In the fartsack you say? No way, because this is a free peer led workout with no place to pee. Yes, it’s a poor man’s workout, we are not paid, we are not pros, but we are certainly bros. You are here on your own accord, no matter how tight that EH was. When the going gets tough, don’t quit, let’s keep it going, modify it. We never leave a man behind, but keep in mind, we broke, so you can’t sue me or F3. Now that this is said and done, we are ready to warm up with…. The Moroccan Night Club.

Warm Up

Moroccan Night Club x 15

Cherry Pickers X 15

Bolt 45

The Thang: Jailbird Beat-Down

Partner Up (One goes to jail, while the other bails him out).

Jailbird holds plank while Bailer pays 100 towel lateral pulls.

Partners switch & repeat.

Jailbird does Wall Sit/Hold the Wall, with towel elevated while Bailer pays 100 towel squats.

Partner switch & repeat.

Bench Lunges, single leg while partner runs 2 laps. Switch legs once partner completes 1st lap.

Partners switch & repeat.

3rd F
The book of Revelation is the last book of the new testament, in the Greek it is called apokalypsis, meaning “unveiling” or “revelation”. This is the revelation of Jesus Christ. Jesus is speaking to John and offers comfort and encouragement to Christians of all ages that God is firmly in control. He also addresses that when the time is right, the forces of evil that seem to dominate our world will be utterly destroyed, and God’s eternal kingdom will come into its fulfillment. Jesus, described as the Lamb, the One like a Son of Man dictates seven messages for John to send to the seven churches in Asia Minor. Each message praises the church community for its strengths and urges community members to correct their weaknesses.

Revelation 3:14-22 reads,

“To the angel of the church in Laodicea write:

The Amen, the faithful and true Witness, the Origin of the creation of God, says this:

‘I know your deeds, that you are neither cold nor hot; I wish that you were cold or hot. So because you are lukewarm, and neither hot nor cold, I will vomit you out of My mouth. Those whom I love, I rebuke and discipline; therefore be zealous and repent. Behold, I stand at the door and knock; if anyone hears My voice and opens the door, I will come in to him and will dine with him, and he with Me. The one who overcomes, I will grant to him to sit with Me on My throne, as I also overcame and sat with My Father on His throne. The one who has an ear, let him hear what the Spirit says to the churches.’”

This was Jesus addressing the church in Laodicea because they were LukeWarm. They understood this analogy because their drinking water came through a channel from a spring six miles to the south, and when it arrived, it was disgustingly lukewarm. The water they received was not like the water at the hot springs where it originated, where people used to wash in etc.., nor was it cold for the purpose of drinking. Being hot and cold is useful, and will benefit the Kingdom of God. But, being LukeWarm is useless and benefits nothing. Jesus says to them, be zealous (passionate) and repent.

In 2013, a man created a fake company and sent fake invoices to Google, claiming Google owed an outstanding balance. Because the invoices were many and overwhelming, Google decided it was easier to pay the bills and not investigate the bills. The man swindled Google out of 100 million dollars. Later, the man was caught and he pled guilty to fraud. He was pretending to be someone who he was not, just like the Laodicean Church. They too were frauds.

If we are living a lukewarm life, then we are living in a “gray world”. We are simply existing with no purpose. We need to step up and be useful, we need to paint or get off the ladder. A life without God is not a life at all, it’s just us idling in time until we die. So, let’s get out of this gray area and step into a strong relationship with Christ and avoid being a man just “existing” in this world.

Let me leave you with this for us to examine ourselves: The signs of a lukewarm Christian is that:

· God is only a source to escape from the penalty of sin, but they still love living in their sin.
· They attend church and worship God as a religious activity, but their actions do not show the fruits of a transformed life.
· There is no evidence of fruit in their life.
· They don’t enjoy praying or spending time in the presence of God and glorifying Him in everything they do.
· They don’t share their faith, or have a burden for the lost.
· Their eyes are set on the things of this world.
· They don’t have much time for God, there’s always an excuse.
· No one even knows that they are followers of Christ.
· and so on…

FOCKER can HIIT

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DATE: 15 February 2023
QIC: Focker
11 PAX won the first battle of the day by getting out of bed and posting in the gloom for a beatdown. YHC has been undertaking the 75 Hard for 43 days now and has been doing extra workouts using the iFit app at home, which inspired todays HIIT beatdown. The beatdown uses a 5:1 work to rest ratio doing 50 seconds of an exercise followed by 10 seconds of rest. The PAX will perform 5 exercises for 4 rounds.
WARM-O-RAMA:
• HIP CIRCLES OYO – 10 EACH DIRECTION
• TURN AND BOUNCE – 15 IC
• CHERRY PICKERS – 20 IC
• SSH – 25 IC
• IMPERIAL WALKERS – 20 IC
• STARTING AT BENVENUTO ENTRANCE MOSEY DOWN AND BACK TO THE ENTRANCE LANE (0.1 MILE) WOSEY TO CORNER OF BUILDING AND BACK (0.05 MILE)

THE THANG:
HIIT BEATDOWN 5:1 WORK REST RATIO (50 SECONDS EXERCISE AND 10 SECONDS REST) 5 MOVEMENTS FOR 4 ROUNDS
• LATERAL HOP / HIGH KNEE ALTERNATING LEFT / RIGHT
• INCH WORM – WALK OUT TO PLANK TO GROUND OR MERKIN THEN WALK BACK UP
• ALTERNATING REVERSE LUNGES
• HEEL TAP (4) / ALTERNATING SIDE STEP JACK OR SSH
• PLANK WITH ALTERNATING STEP FORWARD OR JUMP IN AND BACK OUT
After two rounds YHC circled the PAX up for his 3rd F. Upon completion of the 3rd F all PAX circled up and completed the remaining 2 rounds.

3 RD F:
OVERCOMING DISAPPOINTMENT
“I will never forsake you or abandon you.” Hebrews 13:5
Let’s face it, there is no way around it, we will all experience disappointment. It is a natural and normal part of life. We have high expectations for ourselves and others, but often, we don’t live up to those expectations.
Debbie is disappointed that she didn’t get the job that she thought was a perfect fit for her skills. She is disappointed in herself, the company and the process. Her disappointment turned into discouragement.
Bill is disappointed that after the undefeated season his baseball team enjoyed, they lost in the finals to a team they should have beaten. Bill is disappointed in himself, his teammates and coaches. He questioned whether he should return nex t season.
Sue thought she and Tom had the perfect marriage until the day Tom announced he was leaving her and the kids because he had fallen in love with his secretary. Sue’s disappointment turned quickly to depression and desperation.
Brian anxiously awaited the results from his surgery. He was disappointed when the surgeon told him that the cancer was worse than they expected. He was disappointed with the doctor and discouraged and angry with God.
“We must accept finite disappointment, but never lose infinite hope.” –Martin Luther King,Jr.
Yes, we will all experience disappointment.
So what can we do when we experience disappointment? And, how do we keep from becoming discouraged or depressed?
Here are some thoughts:
Take some time to grieve. Often these disappointments are devastating. They require time to heal, to reflect, and to try to understand. Know, however, as St. Paul tells us in Romans, We know that all things work for good for those who love God, who are called according to his purpose. (8:28)
Examine our Perspective and expectations. We have high expectations for others. And, often time’s people won’t live up to our vision of them. This is especially true for family members. We sometimes have unrealistic expectations for our children, spouses and parents. It has been said that when you have high expectations, you are setting yourself up for disappointment. Put your expectations into their proper perspective.
Turn toward and not away from God. When people are discouraged they often make the mistake of blaming God, of going into a shell, no longer attending church and they stop praying. These are times to turn toward our Lord. To gain strength from His promise to us, that He is with us always, that He will never abandon us, that He will see us through the problem and gives us a way out.
Focus on hope. We need to put our faith in God that he will give us a reason to hope. If we dwell on our Lord, and not on the disappointment we will begin to see that there is a light at the end of the tunnel. And, that light begins with our hope.
“Rejoice in hope, endure in affliction, persevere in prayer.” –Romans 12:12
Be grateful for the good things in our lives. Often we spend so much time on our problems and disappointments that we fail to take a look at the blessings. We may have lost out on that job, but there will be other opportunities and we still have the God given skills. We may be disappointed at losing the big game, but we still have a season full of good memories to motivate us next year. In all circumstances give thanks, for this is the will of God for you in Christ Jesus. –1Thessalonians 5:18

We will all face disappointments during our lives. Dealing with disappointments by trusting in God and His promises will go along way to improving your mental health and happiness.
DROWNING RATS EXPERIMENT
YHC discussed and experiment that was conducted in the 1950s where a scientist put rats in a bucket of water and after a few minutes they would drown and die. However, during his experiment at the moment when the rats had given up and about to die he pulled them out of the water and revived them in his hand. Once they were recovered he placed them back into the water and they continued to swim for over 60 hours before drowning. The scientist surmised that because they were saved once before the rats had hope for being saved again and with that hope they were able to swim longer.

NUMBER-RAMA: 11 – PAX

NAME-O-RAMA:
ANNOUNCEMENTS:
Roving ruckfest this Friday in Georgetown. New AO in Lewes beginning next week 2/22/2023 at Beacon Middle School. Sherlock will be taking the helm of NANTAN while our ever faithful leader Chappie has to step away to handle his affairs. The Grit Mill is in need of a new Site Q.

COT / BOM:
We lift Chappie up with our prayers as well as Woodstocks mother as she undergoes a surgical procedure today. Also offered up in prayer were all the unspoken needs and attentions of all HIM present and those not present.

“Farewell Library Tour”

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Warm up 

We are just a group of men who lead others, there are no professionals here, you have to pay for them, this is free. If your sue happy spill your Dunkin coffee but don’t confuse them with me cause I and we don’t have anything and your being told you can’t sue any of us. If you can’t do something we are doing tailor it for yourself, but do something and get stronger 

23 cherry pickers

23 fairy jacks

23 Moroccan night club

The thang 

Snowflake plank 1 minute 

23 mountain climbers 

Snowman shuffle to the stairs, up the stairs, and down the stairs, and back around

 23 merkins

23 LBB

Stairs Tour

23 squats 

23 American hammers 

Stairs Tour

Bear crawl  (side lot) light poles and back

23 big boys 

23 calf raises

3rd F 

Proverbs 27:17 “As iron sharpens iron, so one man sharpens another”

We all come here daily, weekly, monthly or once upon a time, Specially this location has been once a week, as the iron has sharpened a mighty strong blade here it has allowed us to slice open the seems. This piece of iron has upheld the mission of F3, plant, serve, and grow. When this location was planted it only served a small group which has now grown and out grown our iron. 

As it says in Proverbs 20:4, “Sluggards do not plow in season; so at harvest time they look but find nothing” 

Clearly this group of HIM is not sluggards as harvest time has come here and there’s plentiful crop to carry into the next chapter…

Thank you to those who came, gritted it out, and have grown a bountiful crop of HIM

23 Freddy mercury 

23 reverse crunches 

Stairs Tour

23 dips 

23 merkins 

Stairs Tour

Ruxpin Homage Addition

Chappie Homage Addition

Sherlock Book reading Addition (Wall Sit 1:23 Seconds)

HIM performed 23 reps, as a remembrance of the year we left the library for our new site.

Announcements

We are growing, check groupme for updates, but not TRex’s post

Prayers- Rosco’s Friend as he recovers from a medical issue.

10 HIM posted on the snowy library finale.

“The Jerk” He hates abs!!

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6 HIM gathered together on a chilly morning to embrace the suck as YHC Gump was brought back from the dead with a surprise Q (thank you Sherlock much appreciated). We welcomed a HIM (Breakfast Club) from downrange back as he was visiting family for the Holidays.

Warm o rama

  • 20 SSH
  • 10 windmills
  • 10 grady corn
  • 15 crab flippers

THE THANG

In typical Gump fashion we went for a stroll through the GRITMILL. We Mosied the Riverwalk around for a warmup just to get us over to Gigante parking lot. Here we worked thru the 100 ab workout.

  • PAX completed 100 of an exercise, first one to 100 called it and everyone was done, after the exercise we did a lap around the parking lot. The exercises were as follows:
  • 100 LBC- lap
  • 100 BBSU -lap
  • 100 flutterkicks single count- lap
  • 3rd F message
  • 100 doubletap LBC- lap
  • 100 American hammers- lap
  • finished up the workout the way we started and took a nice mosey back down the riverwalk to end the beautiful Gloom

3rd F message

Colossians 1:10-14

10 That ye might walk worthy of the Lord unto all pleasing, being fruitful in every good work, and increasing in the knowledge of God;

11 Strengthened with all might, according to his glorious power, unto all patience and longsuffering with joyfulness;

12 Giving thanks unto the Father, which hath made us meet to be partakers of the inheritance of the saints in light:

13 Who hath delivered us from the power of darkness, and hath translated us into the kingdom of his dear Son:

14 In whom we have redemption through his blood, even the forgiveness of sins:

it was great spending the morning with all of you HIM, i will be back out regularly as soon as I can. It’s hard to drive from anywhere to get the kiddos on the bus by 610, and on the days my wife has off work I let her sleep in because Shes been working full time and going to college full time. Saturdays I take the kiddos out hunting. Just know our family has changed in the past 2 years and I am fully focused on serving them. See you Gents soon!!

12 Day Of Fun

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WARM O RAMA

  • Moroccan Night Club (In Cadence)
  • Cherry Pickers (In Cadence)
  • Side Straddle Hop (In Cadence)
  • Windmills (In Cadence)

THE THANG

Start on the “1st Day just like the song and then you do 2nd Day & 1st Day, Then 3rd Day, 2nd Day, 1st Day and so on…

Music – Different Varieties of “The 12 Days of Christmas”

  • 1 run
  • 2 burpees
  • 3 15 sec plank (Total time 15 sec)
  • 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 – 1 round of stairs at library
  • Stop before you do the 12th day go back to the library plank wait for the six. 

THRD F

3 benefits of fellowship

Fellowship is the relationship that we have with one another as Christians. It is based on the relationship we have with Jesus Christ. When you and I became Christians three relationships changed: Jesus became our Savior; God became our Father; and the church became our family. 

There are many Benefits to fellowship but here are 3 of them. 

Benefit 1

“Fellowship builds friendships. The early church really was a close knit group. They were all together and had everything in common. I believe that the reason that the early church had such good relationships was because of their commitment to Jesus and to each other.”

Benefit 2

Fellowship builds unity. The church is called to be united. Unity is having everything in common and being of the same mind.

We cannot manufacture unity within the church. We cannot fake unity. We can only protect, or guard the unity we already have. Paul calls it “the unity of the Spirit.” This phrase reminds us that “the unity, the agreement, the common ground” Fellowship builds unity.

Benefit 3

Fellowship builds God’s kingdom. Our fellowship, the relationship we have with one another and with Jesus is a witness to the world. The early church was committed to Jesus and to one another and the world saw it. When Christians regularly meet together to worship God and fellowship with one another, we are a witness to the world. Jesus said: “By this everyone will know that you are my disciples, if you love one another” (John 13:35). We are to love God and love people.

Rev. J. Patrick Street is Lead Pastor at Redeemer Church

Benefit 1 really hits home for me. Fellowship builds Friendship. 

BEEKER is the only reason why I am here. Beeker has been talking about this group for about two years to me. The summer of 2021 he brought it up real quick and of course i ignored him. I thought why would you want to wake up how early and run from parking lot to parking lot and work out. Then this past summer I realized I needed to change my health and needed to start doing something. Beeker would first work out with this group and then meet me at 6:15 to help me out. I actually started to feel bad that he was doing two a days just to help me out. So then I decided to suck it up and wake up earlier and get my butt kicked at my first Saturday with the 2.0 work out. After a couple of weeks I couldn’t understand why I kept wanted to come back morning after morning and then FOCKER one morning during a Ruck brought up the 2nd F (fellowship) and how important that part of this group is to him. I stepped back and realized this is the same for me. Every morning Seeing Wirlybird, Quattro, Sherlock and T-Rex non stop picking on each other and everyone else. The constant bomb jacks that Fireplex is doing. Then you see and hear about Spreader and Ruxbin loosing weight and becoming more healthy for themselves and their families. The extra rucking that Chappie encouraged myself and the whole group for the November challenge. And then there is Nutz working some crazy hours and making the time for his family and coming to the workouts so we can always say Deez Nutz. 

I truly can not say thank you all enough for the camaraderie and the fellowship that you have all given me and shown me. 

Delaware Day

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On a soggy morning 11 HIM posted to celebrate Delaware Day 2022….

Warm UP
30 Seconds of Sleepy Man (Superman)
30 Seconds of Plank
30 Cherry Pickers
30 Fairy Jacks
30 Randys

The Thing….

Mosey .5 Miles to the shopping center (500 Reps)

30 American Hammers
30 Squats
2 Rounds

30 Walking Lunge
30 Bear Crawl
2 Rounds

30 Merkins
30 Dips
2 Rounds

Third F
Delaware Day, 12/7/1787, the day that gave us the catalyst for our name F3 First State. The day that Delaware became the first state to ratify the federal constitution, making us first and everyone else losers….
George Read, Gunning Bedford Jr., John Dickinson, Richard Basset, and Jacob Broom were the Delaware Delegates.
Read was on of our first two senators , Bedford a Lt. Col in the Army and appointed as Delaware’s first federal judge, Dickinson supported interest in small states and urged others to ratify, Basset our second first senator, governor, chief justice, then federal court justice, Broom was the postmaster in Wilmington, ferry commissioner, and built the first cotton mill on the Brandywine.
We all might not share their same accolades and accomplishments, but we all share the same opportunity, an opportunity to do something that matters and is impactful. This morning every rep here counts as they add up to 1787, giving 500 for each .5 mile run, which was the year that has mattered to us all and given us this opportunity. Just as they did our mission is to plant, serve, and grow.

30 LBC’s
30 Freddie Mercury
2 Rounds


30 Gas Pumpers
30 Crab Walk
27 Gas Pumpers
30 Crab Walk

40 Step Wosey (40 Reps) signifying our forefathers journey to Philadelphia

Mosey Back .5 miles (500 Reps)

Announcements:
Milton Parade, 4th of July, Labor Day
Prayers:
The Bean Family
The Reynolds Family

Humpty’s Hill

, , , , , , , / Leave a Comment / Milford, The Grit Mill / By

Date: 11/09/2022

AO: Gritmill, Milford, DE

Warm up

  • Side straddle hop
  • Cherry pickers
  • American Hammers
  • Squats 20

The Thang

  1. Patriot run with shovel flag to dog park
  2. Count off, one guy does shoulder taps while the other dragon crawls to top of hill 50 yds.
  3. Third f
  4. Switch elevated Merkins, while other guy bear crawls 2x with a merkins
  5. 10-1, diamond Merkin, baby crunches

Sherlock Shuffle, high knees until man calls down- goes around circle once.

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

F3 Message 11/09/2022

We shouldn’t care too much about how strangers view us. Life is too short. Our outcome is never guaranteed, but the process is yours. The outcome you worked so hard for can be taken from you in many ways.

You can work hard and get robbed, fall in love and get cheated on, or do well without getting any recognition. When you do things for the outcome, you care about something that’s beyond your control.

It’s in the name. The outcome, as in outside of you. People’s approval is outside of you, but the process of working on yourself is internal.

Focus on proper execution and discipline demands attention and dedication. These are the elements of the process. A focus on the process makes it difficult to worry about what other people will think of the outcome.

The process is immune to other people’s opinions. It’s the private place to make mistakes, grow, and take care of the only thing that matters: what you can control.

Yes, other people can critique what you’re doing, but not what you’re thinking and your objectives. Your focus is on the process. The process is your own style of learning, development, and exploration.

Another way to look at the idea of “focusing on the process” is only doing what’s important to you. When you only focus on the things that matter to you, you naturally focus on the process anyway. This is because you’re more concerned with getting better than getting attention.

https://www.youtube.com/watch?v=3LkxoO1vrGQ&list=UUFsNghvoSeZOCjYiOB2jC0Q&index=1

Simple but Sufficient

, , , , , , , / Leave a Comment / DE, Milford, The Grit Mill / By
DATE: 19 October 2022

QIC: Focker

WARM-O-RAMA:

It was a bit chilly this morning so a good warm up was called for but with YHC still dealing with a sprained ankle the choice of exercises was limited but got the job done.

Bat Wings: Done to a 4 count cadence. 20 Forward arm circles HOLD 20 Backward arm circles HOLD 20 Seal claps HOLD 20 Overhead claps

Mountain Climbers 20 IC

Turn and Bounce 20 IC

Cherry Pickers 20 IC

Hairy Rockettes 20 IC

Moroccan Nightclub 20 IC

BOLT 45s

After getting sufficiently warmed up all PAX moseyed to the Arena’s parking lot.

THE THANG:

Once all PAX arrived to the parking lot we formed a circle approximately 30 feet around a speaker and the F3 Workout deck. PAX were informed that we would Bearcrawl to the deck YHC would pick 5 cards then we would Crawlbear back to original position do the stated exercises on the cards with the following guidance: Cards 2-10 would be the card value plus 10 repetitions, Royals – 25 repetitions, ACE – 50 repetitions. Upon completion of the round PAX would Bearcrawl back and another PAX identified by YHC would choose 5 more cards and repeat as time allowed.

ROUND ONE:

Plank Jacks – 25

Standing Lunges – 20 each leg

Diamond Merkins – 25

Flutter Kicks – 20 IC OYO (supposed to Rosalitas but no one knew what that was)

Lunge Walk – rotated the circle until back to original position

ROUND TWO: Chosen by Spreader

Flutter Kicks – 50 IC OYO

Calf Raises – 50

Dips – 25

Hand Release Merkins – 15

Squats – 13 (Card was WOJO Squats but again we improvised for the unknown)

THIRD F:

The Fisherman and the Businessman

Once upon a time there was a businessman who was sitting on the beach in a small Italian village.

As he sat, taking a brief break from the stress of his daily schedule, he saw a fisherman rowing a small boat back into the harbour. In the boat were a few large fish.

Impressed, the businessman asked the fisherman, “How long does it take you to catch so many fish?” To which he replied “Oh, not so long.”

The businessman was confused, “Why don’t you fish for longer to catch even more?”

“More? This is enough to feed my entire family and even offer some to my neighbours,” the fisherman said.

“So what do you do for the rest of your day?” Enquired the businessman.

The fisherman replied, “Well, I’ve usually have caught my fish by late morning, at which point I go home, kiss my wife, and play with my kids. In the afternoon, I take a nap and read. In the evening, I go to the village to have a drink with my friends, play guitar, sing, and dance into the night!”

Putting his entrepreneurial hat on, the businessman offered a suggestion.

“I have a PhD in business! I can help you become much more successful. From now on, you should spend longer at sea and catch as many fish as possible. When you’ve saved enough money, buy a bigger boat to catch even more fish. From there, you’ll soon be able to buy more boats, set up your own company, build a production plant to can the fish and control distribution, and move to the city to control your other branches.”

To this, the fisherman asks, “And after that?”

The businessman laughs, “After that, you’ll be able to live like a king, take your company public, float your shares and be rich!”

“And after that?” Asks the fisherman once more.

“After that, you can retire, move to a house by the sea, wake up early in the morning to go fishing, then return home to play with your kids, kiss your wife, take a nap in the afternoon and join your friends in the village to drink, play guitar and dance into the night!”

Puzzled, the fisherman replies, “But isn’t that what I’m doing already?”

Moral of the story:

Be content with what you have. Do you really need to keep pushing for more? Stress is often a choice. There’s joy and peace in simplicity.

Philippians 4: 6-9

4 Rejoice in the Lord always. I will say it again: Rejoice! 5 Let your gentleness be evident to all. The Lord is near. 6 Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. 7 And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.8 Finally, brothers and sisters, 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. 9 Whatever you have learned or received or heard from me, or seen in me—put it into practice. And the God of peace will be with you.

After the 3rd F all PAX moseyed pack to the Grit Mill.

COT:

Announcements: Roving Ruck at Aegis this Friday

Prayer requests: Sherlocks father, YHCs family with his 2.0s being sick and his brother and nephews as the year anniversary of their wife and mother tragically passing away approaches.

BOM:

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