Dan lt to top of bridge 5 burpees Lt dan rest of way across bridge
Toy soldier set 50 lbc 25 e2k 15 big boys
25 derkins Backwards lunge to top of bridge Forward lunge back down
3rd F
==================================== But I say to you… Love your enemies! ====================================
Matthew 5:43-48 ESV “You have heard that it was said, ‘You shall love your neighbor and hate your enemy.’ But I say to you, Love your enemies and pray for those who persecute you, so that you may be sons of your Father who is in heaven. For he makes his sun rise on the evil and on the good, and sends rain on the just and on the unjust. For if you love those who love you, what reward do you have? Do not even the tax collectors do the same? And if you greet only your brothers, what more are you doing than others? Do not even the Gentiles do the same? You therefore must be perfect, as your heavenly Father is perfect. https://bible.com/bible/59/mat.5.43-48.ESV
Love your enemies!
50 urkins Side shuffle to top of bridge Side shuffle back down
31 reverse crunch Karaoke across bridge switching sides halfway
Mosey back to AO
25 Single leg hip thrust per leg 15 backwards big arm circles 25 split squats
The Grit Mill was greeted by 8 PAX who won THAT FIRST BATTLE against the fartsack and posted for a ruck beatdown–tailored by YHC to limit being too mobile with hopes of bringing some recovery to an ankle feeling every bit of 53-yrs-old.
PAX included FNG Steve McDougall (n.k.a MacDaddy). As YHC was welcoming our FNG, he asked if YHC knew him or remembered him. He looked familiar but had to jog YHC’s memory. Amazing! Steve was the guy who came into my room when I was hospitalized with COVID19 back in December. Then, he put a new IV in my arm, we talked for awhile, YHC EH’d him (anywhere, anytime, baby!). But the most remarkable thing YHC remembers is that before Steve left my room, he knelt beside my bed, grabbed my hand, and prayed for my recovery. That’s a HIM right there! Since that week in mid-December Looney Tunes EH’d him as well. Sometimes it takes a few contacts with F3 HIM before guys will actually post. EH! EH! EH! Welcome to F3 MacDaddy! (So named because he’s carried several “Mac” nicknames, especially in the USMC, but now he’s got 5 children.)
Anyway, YHC created a ruck workout with some Grit (he hopes) but with limited mobility (travel), and here’s how it all went down:
Ruck Step Ups x 50 (sc) ☆ Suitcase carry around library (half/half)
Overhead Shoulder Press x 50 (sc) ☆ Lunge-walk 1/2 around library
Ruck Pull Side-to-side x 50, (due to time) FOLLOWED BY Ruck Merkins x 50
The following 3rdF was shared mid-workout:
UPDATED 3/24/21 for the Grit Mill
If you’ve been around F3 First State for any length if time, then you know I often share 3rd F messages based upon my personal military experiences. This one has 3 core components: A military experience, an F3 leadership principle, and a biblical text that most are at least familiar with.
Let’s start with the biblical text and work backwards. When I enlisted to join the PA Army National Guard (“Roll on!”), we were sent off to “pre-basic” right before we shipped out to Ft. Sill, OK (and other places) for regular Army Basic Training. On the first night of pre-basic, after lights-out, nobody knew what to say or if they should say anything at all! All of us troops just lay there in our “racks” in silence. I thought about it for what seemed like an eternity, but after only a minute or two, there in the darkness, I decided to say the Lord’s Prayer…OUT LOUD!
My fear was that nobody would join me. And we were all feeling a little scared —- I’d call it a fear of the unknown about what was ahead of us—completely unfamiliar territory—as we were entering a new phase of life, a part of which would be dominated by Drill Sergeants…doing what Drill Sergeants do!!! (We had drill sergeants in pre-basic there at Ft. Indiantown Gap.) So as I began to recite the Lord’s Prayer, imagine my surprise when everyone else in our barracks chimed in, and 40-some men recited the prayer together!! I think it settled all our hearts that first night.
I did it because my desire was to be a good witness. And I did it because I suspected everyone else lying there in the dark held the same fears I had (their joining in the prayer affirmed this reality). However I DID NOT do it to demonstrate leadership. Yet in doing so, I would say that I discovered leadership. I unknowingly began to discover a principle of leadership, a principle defined in F3 as Individual Initiative(I2). As our workouts are always PEER-LED Individual Initiative (I2) comes to the forefront. Here’s a summary of what we must all do as leaders to instill and grow Individual Initiative:
A leader must teach what he knows
A leader must make clear the mission
A leader must reward I2 whenever and wherever he sees it. “Leaders always get more of what they reward and less of what they punish.”
I couldn’t have defined it that night way back in Nov. 1989 when I found myself leading 40 other [YOUNG] men in the Lord’s Prayer, but in inadvertently taking the initiative, I BEGAN to discover this critical principle of leadership which also applies in many areas of life; it IS that which helps to define each of us as HIGH IMPACT Men: INDIVIDIAL INITIATIVE! It doesn’t matter whether an opportunity arises at home, in the workplace, or in the community in which you serve…Take the initiative and lead!
COT:
Number-Rama
Name-O-Rama – naming of FNG
Announcements: Rucking in Millsboro for Roving RuckF3st Friday, followed by Bible Study at the Country Kitchen
Prayers: For Beau’s family as they grieve the loss of this little boy; for Gavin and a miracle to heal his spine; for Woodstock facing some big stuff today (details to be shared later). For all of the men in the circle to be intentional with Individual initiative today.
Good times getting after it with rucks. Awesome to see some growth at the Milford, DE AO The Gri[s]t Mill. As always, humbled to Q, but even more humbled to have an FNG join us who cared for YHC when hospitalized with the Rona. Again, welcome to F3 MacDaddy.
Warm-a-Rama 20 ssh i/c 15 plank jack i/c 20 Cherry picker i/c 15 Imperial walker i/c Capri lap around library 20 seal jack i/c 20 Windmill i/c 10 seal wave i/c
The Thang
Mosey to front steps of library
Run up steps, 2 burpees, run down steps, 1 burpee Nur up steps, squat every 2 steps, 2 burpees, run down steps, squat every 2 steps, 1 burpee
Wosey to west side of library back steps
AMRAP station As one HIM climbs the steps rest of PAX complete exercise. Round 1 merkins Round 2 lbcs Round 3 wide merkins Round 4 right side plank Round 5 diamond merkins Round 6 left side plank
Six HIM got better today by winning THAT FIRST BATTLE and leaving the fartsack behind, demonstrating their grit at the Grit Mill for a Dicey Chappie Burpee beatdown. It went a lil’ something like this…
WARM-O-RAMA:
SSH – 18 IC
Prison Merkins – 10 IC
Swartz Jacks – 18 IC
Shoulder Tap Merkins – 10 OYO
Seal Jacks – 18 IC
Carolina Drydocks (AMRAP, to last man ‘standing’) *Ruxpin outlasted all, won the last man standing award: Kudos for the push!
Mosey to lot behind Calvary United Methodist.
THE THANG: (Partner up: 6 PAX, 3 Teams)
Routine: Roll THE BIG DICE (3) down parking lot, Bearcrawl/Crawlbear (at the whims of the Q) to the dice, do # of Burpees rolled. Roll again (Next team). Rinse and repeat to opposite end of lot. Covering the distance, each team got 2 rolls.
Remember team totals. Highest total wins, and winning team dictates what losing teams must do (Ab work)
Team 2 dictated the losers had to do 73 LBC’s, of course, all PAX joined the fun.
YHC shared the following 3rdF here:
“Out of every hundred men, ten shouldn’t even be there, eighty are just targets, nine are real fighters, and we are lucky to have them, for they make the battle. Ah, but the ONE, the ONE is a warrior, and he will bring the others back.” ~ Heraclitus
Are you one of “the real fighters”? Are you “the ONE” who is the warrior? To some degree this is why we train ourselves under the burdens we do…to prepare ourselves to be THE ONE who “will bring the others back.” You see here what Heraclitus said was that THE ONE was not only about the fight, he was about the others.
“‘I believed therefore, I spoke,’ we also believe, Therefore, also we speak.” 2 Corinthians 4:13
Jeff Schreve shared: “The life of the Apostle Paul is a story of grace, glory, and suffering. God worked miracles in and through Paul as He used him to speak the truth in love and lead multitudes to faith in Christ. As Paul presented the truth of man’s utter sinfulness and the Savior’s sacrifice and victory over sin, death, hell, and the grave, many people had their feathers ruffled. In fact, both Jews and Gentiles often reacted to the gospel message with violence. Paul was beaten, whipped, and imprisoned numerous times for preaching the truth and obeying the Lord. His unwavering commitment to Christ and His Word resulted in his beheading under the persecution of Emperor Nero.
Could Paul have avoided all the suffering? Yes! He could have easily quit preaching the unadulterated truth. He could have dialed down his message to tickle the ears and fit in with the sinful culture. He could have bowed to the demands of Rome and played ball with the corrupt Jewish religious leaders. He could have turned his back on his Lord and his calling and saved himself a ton of grief and pain. He could have wilted under the pressure, but he did not! He truly believed that Jesus died and rose again, therefore he spoke the truth without stutter, stammer, apology, or equivocation. He was faithful to Jesus Christ all the way to the finish line, regardless of the circumstances and the backlash.” The Apostle Paul was THE ONE who was a warrior for Christ.
I believe we are living in the last of the last days. The signs of Christ’s return are all around us. One of the telltale signs is the hatred we’ll receive for standing up for the Lord and His Word, especially without compromise or apology. America used to value Christianity and uphold the authority of the Word of God—but those days are gone. Today, faithful followers who hold to the clear teachings of Scripture are vilified, mocked, scorned, marginalized, and attacked. Can physical violence be far behind? I think not.
What’s the answer? Should we water down the message to make it more palatable to a sin-sick world? Never! If we really believe, we will speak up and speak out, just as 2 Cor. 4:13 states. And if we grow silent in the face of persecution, moral decay, and social lunacy, did we really ever believe at all?”
So, this is about being THE ONE, or at the very least being a real fighter…for the sake of others. Don’t merely be a target. Fighting “to bring the others back” [to Christ], HIM train themselves physically, spiritually, emotionally, mentally and morally to be real fighters, even if it means standing alone for the sake of their family, their church, and the communities in which they serve.
————————————
PAX mosey’d back to the beginning point at other end of parking lot, did about 4 mins of Plank Pulls with the sandbag mini’s (PAX planked side-by-side and pulled sandbags bag and forth between them).
Return mosey to AO, alternating with sandbags overhead between PAX.
COT/BOM:
Announcements: Headless Horseman RuckWOD, Roving RuckF3st Friday, Oct. 30 at CHOP in Milton. Sign up to earn the patch at rucksonparade.com DONUT RUCK, (Family Ruck) Saturday morning Oct. 31 following the workout in Georgetown. Plan is to meet at Del Tech and Ruck around campus to Dunkin…because America runs on Dunkin! Patches will be earned by all! Great opportunity for some family 2ndF among the PAX
Prayers: Prayers for Allen Chorman (Woodstock’s dad, recovering from open heart surgery); for Dietrich (Waterfall’s 2.0, starting school today); for Carol (Chappie’s M, having elbow surgery tomorrow morning); for Eugene (a personal struggle over last few days); for Peddles and all the BMX competing this weekend in Milford.
Another workout, another Q. Privileged and honored to lead. Shout out to all who posted!
YHC decided to take the route of building the confidence and competence of the Grit Mill PAX today with a Q’ing For Dummies style of workout. It was not quite a Q School but PAX simply kept moving and did some work by the numbers. Great morning for it as we added FNG Mr. Eugene H. Krabs to the crew to make it a Wednesday 6 PAX…we’ll call him Eugene for short. Here’s how it went down today:
Disclaimer given.
Announcement – We’re going to move around a bit today, workout, and practice a bit by the numbers (in cadence!).
Warm-O-Rama:
SSH – 18 IC
Squat – Woodstock
Moroccan Nightclub – 50 IC
Windmill – 18 IC
Cherry Pickers – 20 IC
The Thang:
(Mosey to parking lot at old bank)
BANK (Legs)
Al Gore (hold for 3 count, up for rep) – 18 IC
Split Jacks – 18 IC
Tempo Squats – Woodstock – 18 IC
Mountain Climbers – Waterfall – 20 IC
Sumo Squats – Ruxpin – 18 IC
(Mosey out rear to NW 2nd St. Left to parking lot behind Berry Short Funeral – ended up across the street at Christ Episcopal Church…watch our for that car!…and that car!)
BERRY SHORT (Abs)
4-Count Freddies – 25 IC
Gas Pumpers – Woodstock – 15 IC
Hello Dolly – Gump – 18 IC
Flutter Kicks – 20 IC
3rdF Breather Taken here:
I picked up a thread on IG awhile back that applies to why we do the [hard] things we do. It was an exchange between two brothers who were talking about the limits of your body.
“Do you remember the marathon talk?” One of them asked. “I was complaining about doing a marathon on three weeks notice and you gave me the ‘what’s stopping you’ speech.” I asked him to elaborate, so he gave me a rough summary:
KW (brother): Whine, whine marathon wine.
CW (me): What’s the problem?
KW: It’s going to suck. I probably won’t even finish.
CW: Why? Are you going to quit?
KW: Well no. But I didn’t train for this.
CW: So you think you will reach a point at which you cannot physically take one more step?
KW: Well probably not. But I’ll be so slow!
CW: True. But that has nothing to do with whether or not you will finish. You make that decision yourself. And you’ll make it before the race starts. Kyle’s team started and finished 26.2 miles together in the Men’s Military — Heavy division of the race, which means they did the course in full uniform with boots and rucks weighing at least 30lbs each.
Kyle could barely walk for two days afterward, but as he put it, “that’s beside the point.”
It’s incredibly difficult to metabolically break the body of a healthy person. Yes, you can Kipping Pull-up your way to a torn shoulder, but if you’re moving in a way that doesn’t endanger you mechanically, your body can keep going through almost anything. The difficult part of learning this is when you realize that it’s your mind that doesn’t want to come along for the ride.
When you stop short (whether its a marathon, a 5k, a ruck, a marriage, or whatever manifestation of challenge life throws at you) it’s not that your body *can’t* keep going. It’s that on some level you’re making a decision not to.
Throughout life you will hear quitters come up with all kinds of excuses, as if everyone else isn’t going through the same kinds of excuses.
HIGH IMPACT MEN are not men of excuses, but of perseverance, endurance, and problem solving…overcoming any obstacles and adapting to any inconveniences.
SOME VERSES:
Galatians 6:9 ESV And let us not grow weary of doing good, for in due season we will reap, if we do not give up.
Romans 5:3-5 ESV More than that, we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.
Hebrews 10:36 ESV For you have need of endurance, so that when you have done the will of God you may receive what is promised.
(Mosey down N. Church, Left onto Front St. to parking lot at Social services — because of time PAX had to head for AO)
SOCIAL SERVICES (PAX choice, must be IC)
Clock ran out…never stopped here
(Mosey return to AO with several Prison Breaks along the way)
Number-Rama
Name-O-Rama
COT:
Naming of FNG: Again, welcome to Eugene! (Thin Spongebob SquarePants and Meding Seafood
Announcements: Donut Ruck info TBA in near future. Woo! Hoo!
Prayers: Woodstock’s dad, Allen Chorman, and family; YHC’s nephew, Aaron deployed; for social media “warriors” and our nation as we head toward elections, etc.
3 HIM faced the GLOOM on this beautiful end of summer morning.
WARM-O-RAMA
20 SSH IC
20 CHERRY PICKERS IC
20 WINDMILLS IC
Up Straddle Hop- legged side straddle hop 10 IC each leg
20 GRADY CORN IC
BLARTAir Chair position and grab the handlebars of their Segway. Pax bend at the knees – left, forward, right, back is 1 count
THE THANG– PAX moseyed .5 mile to the local church (hey did I ever tell you I did that roof?? haha) We sat in the parking lot under the beautiful sky, in the cool of the GLOOM and began the BRUCE LEE AB exercise.
Bruce Lee 6 ab exercises: 20 reps, 3 sets. 30 seconds rest between
1. Hammer, IC
2. Leg raises, IC
3. Double tap LBC’s, 10 each side
4. Heel Touches, IC
5. Crunchy Frog,
6. Rosalita Wip Ab exercise from Rosalita position. Legs together at 90°. Cadence count. Out for 1, together for 2, legs down to 6 inches for 3, back to 90° for count. Burns more when done slow.
HIGH-YA -abs like “the Dragon”.
F3 MESSAGE
The preparations of the heart belong to man, But the answer of the tongue is from the Lord . All the ways of a man are pure in his own eyes, But the Lord weighs the spirits. Commit your works to the Lord , And your thoughts will be established. The Lord has made all for Himself, Yes, even the wicked for the day of doom. Everyone proud in heart is an abomination to the Lord ; Though they join forces, none will go unpunished. In mercy and truth Atonement is provided for iniquity; And by the fear of the Lord one departs from evil. When a man’s ways please the Lord , He makes even his enemies to be at peace with him. Better is a little with righteousness, Than vast revenues without justice. A man’s heart plans his way, But the Lord directs his steps. Divination is on the lips of the king; His mouth must not transgress in judgment. Honest weights and scales are the Lord ’s; All the weights in the bag are His work. It is an abomination for kings to commit wickedness, For a throne is established by righteousness. Righteous lips are the delight of kings, And they love him who speaks what is right. As messengers of death is the king’s wrath, But a wise man will appease it. In the light of the king’s face is life, And his favor is like a cloud of the latter rain. How much better to get wisdom than gold! And to get understanding is to be chosen rather than silver. The highway of the upright is to depart from evil; He who keeps his way preserves his soul. Pride goes before destruction, And a haughty spirit before a fall. Better to be of a humble spirit with the lowly, Than to divide the spoil with the proud. He who heeds the word wisely will find good, And whoever trusts in the Lord , happy is he. The wise in heart will be called prudent, And sweetness of the lips increases learning. Understanding is a wellspring of life to him who has it. But the correction of fools is folly. The heart of the wise teaches his mouth, And adds learning to his lips. Pleasant words are like a honeycomb, Sweetness to the soul and health to the bones. There is a way that seems right to a man, But its end is the way of death. The person who labors, labors for himself, For his hungry mouth drives him on. An ungodly man digs up evil, And it is on his lips like a burning fire. A perverse man sows strife, And a whisperer separates the best of friends. A violent man entices his neighbor, And leads him in a way that is not good. He winks his eye to devise perverse things; He purses his lips and brings about evil. The silver-haired head is a crown of glory, If it is found in the way of righteousness. He who is slow to anger is better than the mighty, And he who rules his spirit than he who takes a city. The lot is cast into the lap, But its every decision is from the Lord .
