Milford

Recovery Workout +1

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5 PAX won THAT FIRST BATTLE to post for a Chappie recovery workout +1. Meaning that it was a post Labor Day Beachday Beatdown +1 day, designed to get us moving but not to crush the soul. There’s something about working out in a group of 30, and there’s something about working out with a group of 5…bene’s on both ends of the scale. So here’s how things went down today:

QIC: Chappie

DATE: 9/8/21

WARM-O-RAMA

  • SSH – 18 IC
  • Mt. Man Pooper – 10 IC
  • Swartzjack – 15 IC
  • Moroccan Nightclubs – 30 IC
  • Imperial Walkers – 18 IC
  • Low Slow Squats – 18 IC

THE THANG

Mosey to wall at East end of Gigante parking lot (while sharing 20lb sandbags)

On the wall:

  • Round #1:
    • 10 Chest Bump Irkins/Bearcrawl 70’/15 MJB’s OYO, back to the wall
  • Round #2:
    • 10 Derkins/Crawlbear 70’/20 Bombjacks OYO, back to the wall
  • Round #3:
    • 20 Chest Bump Irkins/ Lt. Dan 70’/25 X’s & O’s OYO
  • Round #4:
    • 20 Derkins/Lt. Danger 70’/30 Gas Pumpers IC
  • Round #5:
    • People’s Chair with OHC’s, 1 round of 10 Counts per each PAX/Dragon Crawl 70’/35 Flutter Kicks IC

YHC shared the following apropos 3rdF, directly from Q Source:

(Excerpt taken from QSOURCE by David “DREDD” Redding, Q1.5, 50-52)

Accelerating the M requires both skill and love

Marriage is not easy–it is not supposed to be. But because he never quits working at it, the HIM ultimately develops the skills he needs to enjoy life with his wife. To avoid committing relationship malpractice with his wife, the HIM focuses on five points of marital Preparedness:

1. Maintenance = Deceleration     

The M will not prosper if the HIM thinks in terms of maintaining its vitality rather than Accelerating it.

For the HIM:

  • Movement is action taken in furtherance of purpose.
  • Momentum is the sustained Movement that results from Acceleration
  • To Decelerate is to decrease the pace of Movement

With this in mind, the HIM knows that he is either Accelerating or Decelerating in all his endeavors and relationships, particularly with his wife. There is no in-between state of nature such as “maintenance.” If you think you are maintaining, you are actually Decelerating because there is no Status quo. That is the myth of the plateau. Thus, the HIM never thinks of maintaining his marriage. He always focuses on Accelerating it.

2. The Culture is a Jester      

While the culture purports to embrace marriage, it is actually a hinderance to Acceleration. It breathes truthy-sounding lies like “my wife is my best friend,” and “we try every day to meet each other halfway,” and “we’re pregnant!” Why does our culture resort to Oprah Bombs like these when it comes to marriage? Probably because it doesn’t believe that anything so difficult can possibly be so good. The HIM knows the inverse to be true. Virtue takes work—it is the un-Virtuous act that comes easily and “naturally.”

3. There is no Fifty Yard Line     

Halfway is not good enough when it comes to the M. It is not a football game where husband and wife meet at the fifty-yard line for the coin flip. The HIM must drive the ball the full length of the field and stay in his wife’s red zone, regardless of whether she even breaks the huddle. To the Sad Clown focused on balance and fairness, this seems unfair and out-of-balance. Perhaps, but that’s what Acceleration requires when it comes to the M.

4. Your Wife is not Your Best Friend     

She is made for a much higher purpose. There is a pedestal in the life of the HIM that is set out for his wife and there is no room on it for his best buddy (that relationship is actually two more rings out on the HIM’s Concentrica). Nor is marriage a joint-venture within which man and wife have equal and identical roles. Husband and wife may both become parents, but it is only the mother who is pregnant. The lives of both husband and wife are changed by parenthood, but it is only the mother whose body is rearranged form the inside out, and only she who spends nine months in a state of complete vulnerability—during which the HIM is to be her stalwart and constant protector. The HIM does not let the culture confuse him. He knows his role, and it is nowhere nearly as important as hers.

5. Joy Trumps Happiness     

The culture often confuses joy and happiness interchangeably, but they are actually very different things. Happiness is a transitory positive feeling governed by mere external circumstances. Happiness is a full belly—it goes away when you get hungry again. In contrast, Joy is not so ephemeral. It is a permanent state of hopeful satisfaction that is unaffected by external happenstance. Joy cares not whether a man’s belly is full or empty. It requires a long view, well past the toils and triumphs of any given day. The HIM is a joyful man under any and all circumstances because his vision is cast at a point well beyond the day before him. His focus is on the end and beyond. What do joy and happiness have to do with marriage? Simple. A healthy and vital M is a lifetime pursuit. Anything designed to last a lifetime needs the pure fuel of Joy to grow and prosper. The short term warm and fuzzies of Happiness won’t do the trick. Happy-focused men give up on their marriages when the going is rocky because they are un-Happy. But the Joy-focused HIM views those same rough spots as the precise time to double-down on his Commitment to his bride. Anybody can stay married on a full belly. But it is within the crucible of hunger where the true bond between man and wife is formed.

Marriage is a Team, not a Community. It requires Proximity and purpose to succeed. It transforms a man from a selfish Happiness-junkie into a selfless Joy-seeker. The HIM knows if he fails at his M, nothing else he does will matter.

THE WHOLE CHAPTER IS WORTH A READ, check it out men!

Scripture Reference: (Ephesians 5:25-33)

25 Husbands, love your wives, just as Christ also loved the church and gave Himself up for her, 26 so that He might sanctify her, having cleansed her by the washing of water with the word, 27 that He might present to Himself the church [q]in all her glory, having no spot or wrinkle or any such thing; but that she would be holy and blameless. 28 So husbands also ought to love their own wives as their own bodies. He who loves his own wife loves himself; 29 for no one ever hated his own flesh, but nourishes and cherishes it, just as Christ also does the church, 30 because we are parts of His body. 31 For this reason a man shall leave his father and his mother and be joined to his wife, and the two shall become one flesh. 32 This mystery is great; but I am speaking with reference to Christ and the church. 33 Nevertheless, as for you individually, each husband is to love his own wife the same as himself, and the wife must see to it that she respects her husband. (YHC’s emphasis added)

Mosey back to the AO

As our pool of Q’s grow here at @f3firststate it’s amazing to see newer PAX get into the rotation, first with a Warm-up VQ, then with a full VQ. The Q list grows long so it’s even more a privilege to Q when the opportunities come. Grateful to lead these 5 HIM at the Grit Mill. Glad to be in the rotation.

COT:

  • Number-Rama
  • Name-O-Rama
  • Announcements: Looks like our Hero’s Journey Gauntlet Ruck will be stepping off on Fri 9/10 at 2200 hrs. Plan: Ruck from the Grit Mill to CHOP and ending at the Aegis (hitting all our AO’s, i.e. The Gauntlet) for a 20 mile ruck, before partaking of the Saturday morning beatdown Q’d by the one and only Quattro. 20 miles = 20 years since 9/11. Looking forward to the challenge. Also: Fallen Angel: Call Sign – Extortion 17 showing tonight at 7 at Chauffer’s, all PAX welcome.
  • Prayers: Praise for YHC’s buddy Jeff being able to get up on his feet and walk across his hospital room yesterday; prayers for marriages of the PAX of @f3firststate; prayers for YHC’s oldest son, Zeke (a.k.a. Nature Boy)

ABC – Part Deaux!

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ABC – Part Deux
Today’s workout is a complete rip off of yesterday’s workout presented by Flatbottom, but in the Looney Toons version ABC stands for:
Arms • Burpees • Chest

Warmup
Side Strattle Hops 40
Cherry Pickers 30
Moraccan Night Club 30
Windmill (in cadence) – 15
Imperial Walkers (in cadence) – 15


The Thang
Mosey to the Jesus Loves Temple

Tricep Arm Dips 25
Burpees 15
Merkins 25
Triceps Dip

Mosey to park

Front of Bench Arm Dips 25 Tricep arm dips…
Burpees 15
Derkins 25

Tricep Decline Merkins


Mosey back to the Library
Back of bench tricep Bench Merkins 25
Burpees 15
Incline Merkins 25

Bicep Decline Merkins

3rd F from Ryan Michler’s Sovereignty:

THERE IS NO ARRIVAL

Here’s the first realization you need to understand: there is no arrival. There is no final destination. No glorious state of being where the clouds part and the angels sing, “Hallelujah, you’ve made it.” I know that may not sound very empowering, considering that most men work better when they know what they’re working toward.
But let’s break this down a little bit and make a distinction. There are going to be projects, jobs, encounters, relationships, and experiences that are going to end. In fact, most of what we deal with on a daily basis is, by design, supposed to end.
What I’m referring to when I say there is no arrival is that you, as a man, will never reach your full potential. What does “full potential” even mean? I know we like to talk about it, but I sincerely believe it is impossible. Your potential as a man is a moving target. Once you think you’re there, you can plainly see you’re capable of so much more. At first glance that may be a very frustrating idea. If you’ll never reach your full potential, what’s the point of even trying? But if you think about this on a deeper level, you’ll see, if you know there is no state of being where you become your best, you give yourself permission to enjoy the ride you’re currently on.
When we spend our entire lives adhering to the notion that there is some final destination for ourselves or, worse, we compare ourselves to where other people are, we become consumed with chasing something that does not exist. If you’re chasing something that isn’t real, all you end up doing is spinning in circles and not getting anywhere.
Even the thought of mastery can be an elusive target. Does complete mastery even exist? With the advancement in technology and medicine, things that were once impossible are entirely possible today, and even more so in the future. I don’t, however, consider mastery an objective. I consider mastery a path—a journey to see how good we can actually become. And isn’t that more exciting anyway?
Whether you’re sweeping floors and cleaning toilets as a janitor or running a Fortune 500 company, understanding that there is no arrival should fill you with optimism, as there is no limit on what you can ultimately achieve.


Michler, Ryan. Sovereignty: The Battle for the Hearts and Minds of Men (pp. 184-185). Lifestyle Entrepreneurs Press. Kindle Edition.

Mosey back to the Church
Triceps Arm Dips 25
Burpees 15
Merkins 15  (any style)

Mosey back to library

Flutter Kicks – 50 Single Count

50 LBCs

20 Big Boys
Circle of Trust!
Pray!
Done!

ROCKY Workout

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Milford Rocky Beatdown June 24, 2021

5:15 Warm Up By Mack Daddy

5:20 We picked up 2 pound hand weights and took a Mosey to the Spot

ROCKY 1

  • Start at one end of the block
  • 40 Jabs
  • Sprint to other end of the block.
  • 20 Squats curl weights
  • 20 side straddle hops. Sprint Back
  • Repeat 2x.

Rocky 2

  • 40 Jabs + Cross Combo
  • Lunge Up Sidewalk
  • 20 1 Arm Alternating Merkins – Harder than it looks
  • 20 Squats arms out holding weights
  • Nur Back
  • Repeat 2x

Rocky 3

  • 30 Jab, Cross, Hook, Hook
  • Sprint Up
  • 20 Squats press weights
  • 20 LBCs
  • REPEAT 2x

3rd F Let me tell you something you already know:

“The world ain’t all sunshine and rainbows.  It is a very mean and nasty place and it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain’t how hard you hit; it’s about how hard you can get hit, and keep moving forward. How much you can take, and keep moving forward. That’s how winning is done. Now, if you know what you’re worth, then go out and get what you’re worth. But you gotta be willing to take the hit, and not pointing fingers saying you ain’t where you are because of him, or her, or anybody. Cowards do that and that ain’t you. You’re better than that!” ~ Rocky Balboa

Rocky 4

  • 20 Derkins
  • 20 Tricep Dips on bench

Rocky 5

Rocky hits the Wall.

So we hit the wall for Wall Squats for one minute.
MOSEY Back for Name-O-Rama

A Dicey Cinco de Mayo

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Look who was Cinco in the Namo

DATE: Cinco de Mayo

QIC: Chappie

Cinco de mayo + 6 PAX (not pack) + Dice = A Dicey Cinco de Mayo. There’s no better way to start any day than with the men of F3nation. Six men won THAT FIRST BATTLE–over the fartsack–made a decision against themselves, and called up some grit to post in Milford for a Chappie-led dicey beatdown. Here’s how it went down:

WARM-O-RAMA:

  • SSH – 18 IC
  • 5 Merkins – IC, Happy Cinco de mayo!
  • Swartzjacks – 18 IC
  • 5 Diamond Merkins – IC, Happy Cinco de mayo!
  • Hairy Chiggers – 18 IC
  • 5 Prison Cell Merkins – IC, Happy Cinco de mayo!
  • Imperial Walker – 18 IC
  • 5 Peter Parker – OYO, Happy Cinco de mayo!

Mosey down S E Front Street to parking lot behind Calvary Church. Lo and behold! YHC discovered some dice in the shadows…

THE THANG (explained): Roll Dice, Bear Crawl/Crawl Bear to dice, do the work on the dice (3 dice)

Equation: Cinco de mayo = 5 sets of Number on Dice (see list below) x Number on Dice.

YHC went back and marked the above list. Stars indicate our rolls of the dice and the exercise executed. 6 PAX, 6 rolls got us to the opposite end of the parking lot, where YHC shared the 3rdF. PAX mosey’d back to the AO taking turns carrying 1 of the 3 di overhead–not heavy, but a test nonetheless. The final roll (15 = 75 Wide-Arm Merkins) took place upon arriving at the AO.

3rdF shared this Gloom:

In Sacred Romance, John Eldredge writes: “As a young boy, around the time my heart began to suspect that the world was a fearful place and I was on my own to fund my way through it, I read the story of a Scottish disc thrower from the nineteenth century. He lived in the days before professional trainers and developed his skills alone in the highlands of his native village. He even made his own discus from the description he read in a book. What he didn’t know was the discus used in competition was made of wood with an outer rim of iron. His was solid metal and weighed three or four times as much as those being used by would-be challengers. This committed Scotsman marked out in his field the distance of the current record throw and trained day and night to be able to match it. For nearly a year, he labored under the self-imposed burden of the extra weight, becoming very, very good. He reached the point at which he could throw his iron discus the record distance, maybe further. He was ready.

The highlander traveled south to England for his first competition. When he arrived at the games, he was handed the official wooden discus—which he promptly threw like a tea saucer. He set a new record, a distance so far beyond those of his competitors that no one could touch him. For many years he remained the uncontested champion.”

Something in our hearts ought to connect with this story. That’s how you do it: Train under great burden. 

That’s why we workout the way we do, day after day. It’s a great burden. Maybe the burden is simply getting up at O-Gawd-Thirty, but it is a burden nonetheless. That’s why we ruck with greater weight than the usual rucking events, we carry heavier burdens in training so that when we face the test of an event the burden is, well, not so burdensome. That’s why we train ourselves to do hard things, to embrace doing hard things. F3 workouts are essentially designed by the Q’s to be somewhat burdensome for the sole purpose that they makes us stronger, train us to endure, so that we will be better able to translate facing those burdens to walking through and enduring the heavy things we face in life: Maybe its your marriage, a wayward teenager, something in the workplace; whatever it is we are training not only physically to face them, but more so we are training spiritually, mentally, and emotional to be able to endure and come our victorious and better for having faced whatever we faced in that season.

Romans 5:3-5 says, “Not only that, but 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.”

These verses tell us we know there is produce to behold in our suffering: Endurance. Character. Hope. That is why we’re able to rejoice in carrying the heavier burdens; there is an outcome which transforms and makes is better men. Being better men thereby transforms our homes. And having better homes thereby transforms our workplaces and communities. And having better workplaces and communities thereby transforms our world. And God knows we need that!

Here are a few others verses to reference in your own studies. Check ’em out: 1 Cor. 9:24-27; James 1:2-4

COT:

  • Number-Rama
  • Name-O-Rama
  • Announcements: Keep poking potential sponsors for Roving RuckF3st for Gavin (Sun. May 16). All PAX should plan to ruck if they’re available
  • Prayers: Prayers for the family of Delmar police officer Cpl. Keith Heacook, killed in the line duty, Sunday, April 25. Cpl. Heacook leaves behind his wife and 12-yr-old son. Prayers for all those donning a badge everyday to protect and serve our communities. Prayers for the PAX who posted this morning, that God would help us to gain a new perspective toward our daily workouts AND toward facing the challenges we face and how they can make us stronger, more enduring men and leaders—that that would translate into each of us living today as HIM in our homes, workplaces, and in the communities in which we serve.

Grateful for the PAX who posted. And YHC always counts it a privilege to…roll the dice. 😉

Aye!

Chappie, out!

Aching 45

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QIC: Semi

Warm-a-Rama

Seal jack 20 i/c
Plank jack 20 i/c
Cherry picker 20 i/c
Seal wave 15 i/c
Swatzantrooper 10 i/c
Imperial walker 20 i/c
Ssh 20 i/c

The Thang

Bolt 45 – feet 6 inches apart

Ranger merkin 15
Wide merkin 15
Merkin 15

Bolt 45 – feet wide, toes pointing out

Diamond merkins 15
Wide merkins, hands out 15
Merkin 15

3rd F

Talked about how I am grateful for this group of HIM to be able to confide in and help me think and talk things through.

Lt dan behind library, dan lt up parking lot, nur across front of library, mosey back to AO

Derkins 25
Erkins 30

Number Rama
Name Rama
COT

4 HIM showed today: Semi, Waterfall, Woodstock, Ruxpin

Recovery Punishment

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QIC: Semi

Warm-a-Rama
20 ssh i/c
20 seal wave i/c
20 Cherry pickers i/c
20 mountain climbers i/c
20 Windmill i/c
20 shoulder tap i/c

The Thang

Mosey to bridge

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

Number Rama
Name Rama
COT

4 HIM showed today: Semi, Ruxpin, Gump, Woodstock

https://youtube.com/shorts/1cnANFLDzyA

Grit Mill Grit [with a Ruck]

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DATE: 3/24/21

QIC: Chappie

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:

WARM-O-RAMA:

  • SSH – 18 IC
  • Windmill – 10 IC
  • Ruck Jump Squats (side jump over ruck, squat. rinse & Repeat) – 10 OYO
  • Cherry Pickers – 10 IC

Now, for some Jack…

  • Smurfjacks – 10 IC
  • Swartzjacks – 10 IC
  • Splitjacks – 18 IC
  • Sealjacks – 18 IC
  • Bombjacks – 10 OYO

THE THANG:

  • Deadlifts x 50 ☆ Overhead carry around library
  • 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:

  1. A leader must teach what he knows
  2. A leader must make clear the mission
  3. 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.

Chappie, out!

Smurf jacked

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warm o rama

  • 20 ssh ic
  • 20 windmills ic
  • 20 cherry pickers
  • 20 morocan nightclubs
  • 10 grady corn

The thang

PAX MOSIED TO THE LOCAL CHURCH (SOME GUY I KNOW DID THE ROOF TO THIS CHURCH, IN CASE I HAVENT TOLD YOU)

25 SMURF JACKS IC

2 LAPS AROUND CHURCH

10  hand releaseMERKINS

25 SMURF JACKS IC

2 LAPS AROUND CHURCH

10 hand release 

20 Wide arm

25 SMURF JACKS

2 LAPS AROUND CHURCH

10 hand release 

20 wide arm

30 merkins

Run back to AO approximately 2 miles over all great push today guys!!

COLD!!

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QIC: Semi

Warm-a-Rama

21 All i/c
Seal Jacks
Seal waves
Imperial walkers
Mountain climbers
Ssh
Windmill

The Thang

Mosey to playground by ballfields

2 rounds

5 leg lifts
10 split squats per leg
15 knee lifts
20 big boys
25 derkins
30 erkins

3rd F

Play The Man • Devotional
https://bible.com/reading-plans/4023/day/3?segment=0

Round 3

5 leg lifts
10 split squats per leg
15 knee lifts
20 big boys
25 derkins
30 Flutter kicks

Mosey back to AO

Round of Mary

21 4 count Freddie

50 lbcs

15 v hello dollies

20 E2ks

Number Rama
Name Rama
COT

5 HIM showed today: Swartz, Ruxpin, Leatherman, Semi, Woodstock

Gritt Mill

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QIC: Semi

Warm-a-Rama
20 ssh i/c
15 plank jack i/c
20 Cherry picker i/c
15 Imperial walker i/c
20 seal jack i/c
20 Windmill i/c
10 seal wave i/c

The Thang

Mosey to parking lot behind old bank

10 derkins
15 erkins
25 big boys
10 reverse lunge (per leg)

3 rounds,

After first round nur to first parking island, mosey back

round 2 close hands on merkins, after 2nd round side shuffle to 2nd parking island

round 3 wide arm merkins

3rd f between rounds 2 and 3
Talked about intimacy, emotions, and rest

Mosey back to AO
Round of mary – 25 big boys, 20 hello dollies, 15? Seated reverse crunch

Number-Rama
Name-a-Rama
COT

4  HIM showed today: Semi, Chappie, Ruxpin, and Woodstock

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