Warmup: 15 Cherry Pickers, 15 Moroccan Night Clubs, 15 Windmills, & To the song, Tubthumper by Chumbawumba, start with SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a burpee. While not doing burpees, you are continuously doing SSH. In the end, you will do about 27 burpees. Lap around library
The Thang: Toy Soldier Set 35 LBCs 25 E2Ks 15 Big Boys. Another lap around the library.
Bring Sally Up Merkin Challenge, Hold plank on bring Sally up and hold bottom position of merkin on bring Sally down.
Burpee mile: 48 burpees, 1 mile run. Done as 12 burpees, run 1/4 mile x 4. Last 12 burpees replaced with Burpos: low burpee. Starting position is bottom of a squat. Then reach hands out to ground, legs fire back into a plank, chest to the ground, pushup, draw legs back into a squat, final position is the bottom of a squat. No standing up for the duration of the reps.
F3 Message about being part of F3 and how great it is to see F3 First State growing with record #s posting. How forcing yourself to post is hardest and most important part. Once you post being around other HIM motivates us and we lift each other up during the workouts and in our family lives, jobs, etc.
Number-O-Rama, Name-O-Rama, naming FNG, and COT.
Watch “F3 First State Grit Mill” on YouTube https://youtu.be/seXjpjI-bwY
20 All i/c Seal jack Plank jack Windmill Ssh Seal wave Cherry picker
THANG
Mosey to front steps of library 10 box jumps 10 hand release merkins Up the steps 2 at a time and back down 10 each leg split squats 20 wide merkins Up the steps 1 at a time and back down 5 tempo squats-3 count i/c 5 diamond merkins Up the steps 2 at a time and back down
Mosey to park across the river Using walls in park 4 rounds 10 derkins 10 urkins 20 double count flutter kicks
3rd F Marriage after God – podcast Communication Date night Community
Toy soldier set 50 lbcs 30 e2k 15 big boys
Mosey to bridge – crawl bear across Mosey back to library
6 HIM showed today; semi, Chappie, Ruxpin, papa bear, Chairman, FNG loose wheel
20 All i/c Seal jack Plank jack Windmill Ssh Seal wave Cherry picker
THANG
Mosey to intersection of front str. and walnut str.
10 mike Tyson’s Nur to top of hill
Mosey to playground behind Milford church of God
3rd F
“Overcomer” What defines who you are? Your job? Your spouse, your partner, your accomplishments? Does your sense of well-being and satisfaction come from dependence on your position or friends or appearance or skills? What would you do if all that were taken away? “Cross country is a very difficult sport. From the time you start, you do not stop or pause until you cross the finish line. And in many regards, that’s like our life; that’s our journey of faith.” “Being an overcomer means there is pain, discomfort, inconvenience, life’s tough, and yet you have joy and peace and all the stuff that you can only have if there is an anchor in your soul.” “Being an overcomer means you keep your head up and you know that you’re going to get through it; you figure out a way to get through it, you keep your faith strong, you get through it, and you just thank God.”
3 rounds of 15 Swerkins Hanging knee raises big boys
Mosey back to library
Side plank for 20 count each side
5 HIM showed today; semi, Chappie, Ruxpin, Waterfall, papa bear
Twenty-three degrees at O-Gawd-Thirty? No problem! F3 HIM are principled men, and 4 of them upheld the F3 principle “always outdoors rain or shine, hot or COLD” at The Grit Mill in Milford this Gloom. Rumor has it a dirty dozen posted in Milton at the CHOP–that makes 16 on the day who are principled men.
Here’s how it all went down, rather, up and down, and up and down, at the Grit Mill:
WARM-O-RAMA:
SSH– 20 IC
Imperial Walker – 18 IC
CrabFlipper – 20 IC (Variant: Left, Middle, & Right flippers)
Tempo Merkin – 18 IC
SwartzJacks – 18 IC
ArmCircles – 10 forward, 10 backward OYO
Calf Raises – 30 OYO
THE THANG:
Mosey all the way around the library to steps on back parking lot side. Figured to be a good place to start since a little extra clatter in the lot might ‘rouse Chilly from his sleep to what’s the matter. It didn’t work, but here’s what did:
Back Lot 2-Story Steps:
PAX Planked, while in turn each ran to the top and back down, swapping out with next PAX in plank line. 4 rounds
PAX did Plank Jacks, while in turn each ran to the top and back down, swapping out with next PAX in Mountain Climber line. 4 rounds
Mosey to front library steps
Front Library Steps:
PAX in line did Low Slow Squats, while in turn each ran to top on left steps, back down middle steps, back to top on right steps, and back down the middle steps to swap out with next PAX in line. 4 rounds
Mosey to side, lower entry steps
SideLower Entry Steps:
PAX rotated from BTTW, to running up, then back down the steps to swap out with next PAX. 4 rounds, on final round the PAX added the side steps for extra credit
Then PAX rotated from standing High Knees, to running up, then back down both main steps and side steps, 4 rounds
YHC Shared the following 3rdF to get PAX thinking about the amazing part of Christmas–the INCARNATION–the fact that God became man for our salvation:
In the beginning was the Word and the Word was with God, and the Word was God…and the Word became flesh and dwelt among us. And we beheld His glory. This is John’s version of the Christmas narrative. While it is not really a narrative, it does tell us about the most incredible truth ever told. God the Son, who was eternal God Himself, put on flesh and dwelt among us. Another word for this is: I-N-C-A-R-N-A-T-I-O-N
The Bible is literally 66 books, ranging from Genesis to Revelation. Forty different writers authored it’s books, over a period of 1500 years. Despite all of this, a consistent, complete message unfolds across its pages.
It’s easy to forget the Bible predates the printing press by over a thousand years. It was laboriously written on papyrus. Very few owned the manuscripts, usually only religious officials. Over centuries, the Jews nurtured and preserved the writings, carefully recording each letter and punctuation mark — In fact, if a letter or a syllable was wrong, the copying had to start over! The early Christians continued the practice of precision, passing the written Word along carefully from generation to generation.
WHY WAS THE BIBLE WRITTEN? Think about this relate-able picture: Late on Christmas Eve, a frustrated father sits on the floor. Stray parts of a new toy litter the room. His wife surveys the mess, and says, “When all else fails, read the instructions.”
Maybe you’re the type who typically skips the manual. Most of us definitely don’t like to stop and ask for directions either. But think further about this: God knew we would frequently need to “read the instructions” — perhaps before we even find ourselves in a mess!
THREE PURPOSES FOR THE BIBLE:
1) For an infinite God to reveal Himself to a finite people
2) To reveal to people how to live. In Deuteronomy 4:1 God said, “Hear my Word and follow my decrees and statutes that you may LIVE….”
3) To reveal how God interacts with people through history
Roman’s 15:4 says, “For everything that was written in the past was written to teach us, so that through endurance and the encouragement of the Scriptures we might have HOPE.”
This Christmas season, would you commit to taking the time to read the first few chapters of the Gospel of Matthew or the Gospel of Luke? (The Christmas narratives of the birth of our Savior.) Read the instruction manual and share it with your family to see just what it says about Christmas and the hope it brings to us in Christ. Merry Christmas!
At this point PAX mosey’d all the way around the building and returned to the Back Lot 2-Story Steps:
PAX in line did Mountain Climber, while in turn each ran to the top and back down, swapping out with next PAX in Mountain Climber line. 4 rounds
PAX in line did Seal Jacks, while in turn each ran to the top and back down, swapping out with next PAX in line. 4 rounds
Time called. Mosey back [just] around the corner to AO starting point for…
NUMBER-RAMA: One! Two! Three! And YHC’s golf game, Four!
COT/BOM:
Announcements: YHC shared briefly about the potential/goal for F3 First State to take on official Region Status. It’s within reach and leadership (Nantan, Site-Q’s, & Comz, etc.) will have further discussion on this. It’s a great year to do so, since the year to come is all about 2020. So, let’s work together soon to get some 20/20 on Region status in 2020. More to come…
Prayers: Prayers lifted for several: Aaron (YHC’s nephew deployed), homeless family (ministered to by Gump), April & Faith and their family members (Waterfall’s extended family)
What a brisk morning it was! Lots of leg smoke, but a leg-day never hurts. Well, actually, it does! But that’s the point. Check? Check!
Always honored to lead the men in Milford at our newest AO, The Grit Mill. get the word out in and around Milford, men. Own the mission to plant, grow, and serve small workout groups of men for the invigoration of male community leadership! Even if you don’t regularly post there, if you’d like to Q it, contact Site-Q Ruxpin. The place is a workout goldmine. YHC knows one thing for certain…there are plenty of steps. And we didn’t even leave the AO!
Mosey .25 to parking lot, Welsh Dragons across parking lot, Bear Crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time, Bear crawl forward 4 steps do 2 merkins 2 PJ, and 2 shoulder taps etc. all the way until we reached other side of parking lot.
COntinued Mosey another .25 Miles over Milfords beautiful riverwalk bridge until we got to our pain destination
At our pain destination we did 10 Burpees, did a lap around church, did 10 burpees and 20 jumping beans did lap around church, did 10 burpees, 20 jumping beans, and 30 Merkins, did lap around church, Inster F3 message here details are down below. Did 10 merkins 20 MJB, 30 merkins, and 40 Prison Squats, lap around church. FInally 10 Burpees, 20 MJB, 30 Merkins, 40 Prison squats, and 50 LBC.
Mosey back to AO
COURAGEOUS LEADERSHIP daily devotional
John Haggai defines leadership as, “the discipline of deliberately exerting special influence within a group to move it toward goals of beneficial permanence that fulfill the group’s real needs.” I feel that the most significant word in this sentence is ‘influence’ and so we can say in brief, “Leadership is Influence.” Growing up, the image I had of a leader was that of someone who headed an institution. But I soon realized that I was a leader in my home, in my church and in my friends’ circle because of the influence I exerted on these groups. As we go higher in our leadership position we influence more people. We can identify people as good or bad leaders depending on what kind of influence they exert. The recent ‘Arab Spring’ exposed so many leaders in the Middle East and Africa who exerted a bad influence on their countrymen.
Nehemiah is an example of an excellent leader. When it was reported to him about the miserable state of the Jerusalem wall, he was a captive in a foreign land. His immediate reaction was of great sorrow. But he also fasted and prayed, confessing the sins of the Israelites and asking for God’s guidance in his future endeavors. He saw the need and heard the call. He already had a good job of being the king’s cup bearer, but took the risk of pursuing a difficult task. He faced mockery but continued to deal with injustice. Indeed he motivated and gave leadership and direction to a hopeless and demoralized people. Nehemiah’s dependence on God and his positive influence on the people enabled them to rebuild the wall in fifty two days. Not only did he rebuild the wall he also made the people confess their sins and affirm their faith in God’s Law. The book of Nehemiah ends with a simple prayer, “Remember me with favor, O my God.”
When we look around us we will notice that people are looking for good leaders. Jesus was moved with compassion when He saw the multitudes that “were harassed and helpless, like sheep without a shepherd.” (Matt.9:36). Are we ready to be the godly influencers
Proverbs 11
Where there is no counsel, the people fall; But in the multitude of counselors there is safety.
Why: Why not? You’ll regret not being there if you miss it.
Q&A:
Q: How much does it cost?
A: Not a dime. But each PAX/M is asked to bring a pasta dish of your choice, salad, & dessert (just bring something to share)
Q: BYOB?
A: Drinks will be provided. But booze…I think is BYOB. Check with Ruxpin
Q: When should I RSVP?
A: Yesterday. Since you can’t do that hit up Ruxpin on the GroupMe or DM him so that he and Shawna can start to get a headcount.
Q: What if I have any additional questions not covered here?
A: Reach out to Ruxpin or Chappie in the Gloom or on F# First State FB or IG.
Thanks ahead of time to Ruxpin and his M, Shawna, for hosting this always-a-fun-time event. Let’s get together, celebrate Christmas and another year of F3, and enjoy some 2ndF beyond a morning workout (i.e. lets introduce our families to each other…)
Mosey 1/4 mile, Kerioke both sides, side hop both sides.
25 Merkins
25 squats
25 LBCs
Mosey around corner to side alley
Ascending Curb Crawl Locate PAX on quite curbed street. Starting position Bear Crawl facing opposite curb. BC to other side, turn & place feet on curb to complete one Derkin, crawl back and complete two Derkins, continue to 13. Jack Webb’s promiscuous cousin.
F3 message was done here (complete message below)
Mosey around the corner to the Local church field where we partnered up and completed B.O.M.B.S
25 Burpees each
50 Overhead claps
75 merkins
100 Big Boy sit-ups (modified to LBCs for time)
125 squats (didn’t have enough time)
While one partner did their part of the routine the other partner NUR’d across the church field (approx. 50 yards) and sprinted back. Each HIM completed exercises until all were completed before switching to the next exercise.
Mosey back to the AO. approx. 1/4 mile where we circled up for Number-0-Rama, Name- o – Rama
Please keep praying for our Brother Doubtfire, for a speedy recovery and for unspoken prayer requests!!
Also, keep Chappies nephew lifted up in prayer as well for protection and guidance while he is overseas serving our Country!!
Great push today men!!
3rd F.
You version devotional
To live in the light is to center our lives wholly
around its only true source: Jesus. Jesus powerfully declares in John
8:12, “I am the light of the world.
Whoever follows me will not walk in darkness, but will have the light of life.” As
those committed to following Jesus, we are constantly being led by him into the
light. He is constantly beckoning us away from the darkness of this world and
calling us to a life centered around him and his kingdom.
In and of ourselves, we have no light. Left to our own
devices, we would live our entire lives in darkness, void of the abundance of
joy and peace available to us in God. But through Jesus the light has come. The
Holy Spirit now dwells within us, the glory of God in the hearts of men. If we
will simply surrender our lives to God and the light he brings, we will
experience a life of freedom and joy founded in his unconditional love. If we
will choose to place Jesus at the center of all we do and who we are, we will
receive mighty deliverance from the constraints and bonds of darkness.
You see, the path out of darkness always begins by
looking to the light. We can’t escape darkness if darkness is all we’re looking
toward. We can’t escape sin by just focusing on it and trying to fix it, heal
it, or set ourselves free. Freedom comes by turning our attention to the God
who conquered sin and death and fixing our eyes on Jesus, the author and
perfecter of our faith.
2 Corinthians 4:6 says, “For God, who said, ‘Let light shine out of darkness,’ has shone in our
hearts to give the light of the knowledge of the glory of God in the face of
Jesus Christ.” The light of God is within you. Your life as a
Christian is hidden in Christ. The darkness will not overcome you. Your freedom
has come in the person of Jesus. The love of God is real, available, and
powerful enough to set you free from whatever darkness entangles you.
Turn your attention fully toward Jesus today. Center
your life around his loving-kindness. Open your ears and heart to this good God
who would lay down his life to save yours. Follow him wherever he guides you in
full faith that he will only ever lead you into more abundant life. Cease
striving for your own freedom and wrap your life up in Jesus that he might be
your great deliverer, healer, and source of comfort and strength.
God has abundant grace in store for you today if you
will simply position yourself to receive it. Take time in guided prayer to reflect
on the light that has come through Jesus, turn your attention completely toward
him, and receive the freedom and healing that comes from union with the God of
light.
This gloom in honor or GORUCK Selection Q Gump asked the PAX if they could bring their Rucks for the F3 selection edtion beatdown.
First the PAX teamed up. there were 4 rounds in the first exercise. FIrst round teammate 1 ran around library and ran up and down every set of steps (138 steps) while teammate 2 did overhead presses with Rucksack, once partner 1 returned, it was partner 2s turn.
Round 2 teammate 1 ran around library and hit every step while teammate 2 did ruck swings, switch
Round 3 Ruck squats
Round 4 flutter kicks with ruck above chest (552 total steps)
After round 4 the PAX Rucked up and performed 5 no pushup Burpees
Welch Dragons (ruck edition)
Remain in plank position the while time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the back of each shoulder 1 time. Repeat adding 1 rep to each exercise each time- bear crawl forward 4 steps and do 2 merkins 2 plank jacks 2 sets of back of shoulder taps etc. Go to 5 reps each.
F3 message
Phillipians 4: 4-13
4 Rejoice in the Lord always. Again I will say, rejoice!5 Let your [a]gentleness be known to all men. The Lord is at hand.6 Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; 7 and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.
Meditate on These Things
8 Finally, brethren, whatever things are true, whatever things are noble, whatever things are just, whatever things are pure, whatever things are lovely, whatever things are of good report, if there is any virtue and if there is anything praiseworthy—meditate on these things. 9 The things which you learned and received and heard and saw in me, these do, and the God of peace will be with you.
Philippian Generosity
10 But I rejoiced in the Lord greatly that now at last your[b] care for me has flourished again; though you surely did care, but you lacked opportunity. 11 Not that I speak in regard to need, for I have learned in whatever state I am, to be content: 12 I know how to [c]be abased, and I know how to [d]abound. Everywhere and in all things I have learned both to be full and to be hungry, both to abound and to suffer need. 13 I can do all things through [e]Christ who strengthens me.
Crowd pleaser Ruck edition
After the F3 message QIC Gump felt the love of the group and decided to please the crowd with “the crowd pleaser”
Essentially a Merkin followed by a Groiner but done as a pyramid. For regular men going from 1:1 (1 merkin, 1 groiner) to 4:4 (4 merkins, 4 groiners) and back down to 1 :1. F3 men should go from 1:1 up to 5:5 and back down (Or from 1:1 to 4:4 with Rucks on!! HOORAH) to truly enjoy the moment.
Step ups
10 step ups each leg with Ruck on
Irkin Ruck Edition
10 Incine merkins with Rucks on
After this Brutal beatdown all the PAX successfully met the standard and was accepted for F3 selection!! Way to Go guys!!
Circle up for count o rama, name of rama. All the PAX surrounded FNG for nickname o rama after much discussion we decided to name FNG chillie!! WELCOME TO F3 FNG Chillie!! Chillie borrowed QIC Gumps spare ruck for the days beatdown and left his keys in the Ruck!! Things happen and although it put GUMP a little behind on getting 2.0 on the bus today is still going to be as beautiful day in the name of our LORD and SAVIOR JESUS!!
Announcements, Prayers. Have a blessed day everyone!!
DISCLAIMER – You’re here because you want to be. It is you against you. Do what you can. if there’s something you can’t do or shouldn’t do then modify, but always do something.
There was no rain or anything like that, the library just happened to have left the lights on for us so we executed the Warm-O-Rama on the library patio. Man, THAT PLACE IS GOING TO BE QUITE HANDY ON SOME OF THOSE RAINY/SNOWY DAYS! Technically it still meets the principle always outside rain or shine, hot or cold. Who found this AO??
Anyhoo, YHC led a warm-up that went something like this (the BB is a few days behind schedule so memory is fading on this one + it was Weinkeless)
SSH – 18 IC
Cherry Pickers/Crab Flippers/Hairy Chiggers – 10 IC
Prison Cell Merkins – 5 OYO
Windmill – 18 IC
YHC explained to the rest of the PAX that we’d be doing an abbreviated Q School for the workout. The value: New AO and new PAX who will soon be stepping into the Q role will be better-prepared for Q’ing.
Mosey to Arena’s Restaurant parking lot for Q School!
The Thang:
PAX Circled up and worked through the following:
Intro to Q School
Abbreviated History of F3
Freed to Lead (there are a few AO copies floating around, grab one and read
F3 Mission
Sadclown Syndrome
IATA – The “How” of Effective Leadership
Individual Initiative – the I2 of Freed to Lead
Accountability – must be applied by and outside force (“Accountability means making personal commitment to the entire team,” adapted from 4DX. “We expect out of peers the very best we all can offer.”)
Teamwork – Individual participation based on strengths
Attention to detail
How to Count– Effective leadership as a Q – Critical to this particular abbreviated version of Q School
Command Voice – Comes from the gut, not the throat. Signals PAX that you are in control, have a [plan, and you’re ready to roll and take leading them seriously.
Why Cadence? – CONSISTENCY in all things is the building block of leadership. It develops Esprit de Corps. It prevents fatigue. Demonstrates consistency, competence, and attention to detail.
At this point YHC gave a demonstration and then handed-off the Q baton to each PAX. We worked around the circle and each PAX called out an exercise and executed it IN CADENCE to practice counting. Gents be patient with yourselves and each other, IT TAKES PRACTICE, PRACTICE, PRACTICE.
YHC briefly covered some of the important factors of the Building of the Workout structure by a Q.
Thang 2:
PAX lined up along one end of the parking lot and YHC worked the PAX up the ladder by 5’s with a “slow-burn” back and forth across the lot with exercises at each end to wrap the Q School.
Mosey back to the AO.
COT
Announcements
Prayer
That’s it. Keeping it short (a first) but had to make sure the Backblast was posted. Afterall, if there’s no Backblast, it didn’t happen. Plus, YHC wanted to lead by example since Toy Soldier is on Q in the Gloom.
YHC Shared the following 3rdF to get PAX thinking about the amazing part of Christmas–the INCARNATION–the fact that God became man for our salvation:
