Ssh Seal wave Cherry picker Capri lap around upper parking lot Side shuffle out, nur across, side shuffle in, and mosey across Windmill Plank Jack Seal Jack
THE THANG
Mosey to playground near the ballparks.
Pair off.
Each pair will do 24 of each exercise then wheelbarrow across 6 parking spaces and switch persons and wheelbarrow back. Odd man out does bear crawl out and crawl bear in.
YHC’s first official Q at Milford was a swap with an under-the-weather Ruxpin, so it was assumed he was out. And he was. Then YHC became aware that Gump was licking his Calf-wounds from Saturday’s workout. Needless to say YHC was wondering who might show. All worries aside we had 4 PAX break the grip of the fartsack, win THAT FIRST BATTLE and post at F3 First State’s newest AO. (Hey, this thing still needs a name!) The core group here is strong! Let’s keep planting, growing, and serving small workout groups of men for the invigoration of male community leadership.
Though YHC didn’t use all the steps he had previously threatened to incorporate when he got onto the Q schedule, we still hit a select flight right on the AO. Here’s how the PAX took a step in the right direction…
Warm-O-Rama:
SSH – 18 IC
Imperial Walker – 18 IC (Don’t worry Papa Bear, they’ll grow on you!)
Hillbilly Walker – 18 IC
BTTG Squat – 2 rounds (Butt to the Ground, Single Squat, as low as you can go, with a 10-count)
Schwartz Jacks – 18 IC (Um…don’t worry Papa Bear, they’ll grow on you!)
Plank Jacks – 18 IC
The Thang: Wosey about 10 steps to brick wall surrounding library amphitheater…
Raccoon Walk on top of wall to library steps, 5 Irkins/5 Derkins at each elevation change. Total combined Irkins/Derkins: 50
Library Steps:
7-1 Burpees at the top. PAX started with 7 Burpees at the top, ran down steps, did 5-35 Plankjacks at the bottom. Burpees descending 7, 6, 5, 4, 3, 2, 1 (Total: 28 Burpees). Plankjacks ascending 5, 10, 15, 20, 25, 30, 35 (Total: 140 Plankjacks).
Side-stepping The bonus round: 2 of 4 PAX completed Crawlbear up and Bearcrawl down the library side steps.
Mosey to the opposite side of the library for the 3rdF: A repeat of a previous 3rdF due to the fact that prep time was cut short the night prior because of an ad hoc budget committee meeting for YHC. Based upon Exodus 33:13-15, YHC challenged PAX that in order to be a good leader, each of us must first be led. Led by God Himself, by His presence. We must NOT be willing to move ahead, go forward, or lead in our homes, workplaces, and communities in which we serve, unless we are first ensured of the Lord’s leadership in our lives. When we become aware of the absence of God’s presence, our response must be to cry out to Him like children crying out to their father, thinking they’re lost on a trail in the woods (when it turns out the Father had just hidden his presence behind a tree). There’s more to that story…ask Chappie.
Back to work on the library parking lot:
The Thang 2: Parking lot slow burn, bottom to top, mosey return to bottom
Bearcrawl bottom to top – 10 Merkins OYO
Crawlbear bottom to top – 20 Delmarva Drydocks OYO
Dragon Crawl bottom to top – 30 American Hammers OYO
Lt. Dan bottom to top – 40 Prisoner Squats OYO
High Step Nur bottom to top – 50 Seal Jacks OYO
Time’s up, circle up!
COT/BOM:
Announcements: Get the word out that there’s an AO in Milford. Family Ruck on Saturday aft/eve 9/28 in Milton. 5k ruck, concluding at Irish Eyes for dinner. Bring the M and 2.0’s. Time TBA.
Prayers: Leah (Waterfall’s sis-in-Low); PAX families; Ruxpin; Gump; Etc.
Still plenty of steps available for Milford Q’s., not to mention walls. Want to be on the Q Schedule? Contact Site-Q, Ruxpin.
Warm-o-rama- PAX circled up for 20 SSH IC, 20 seal jacks IC, 20 cherry pickers IC and 20 windmills IC
Started Beat Down immediately on our 6 doing 30 LBC IC, Followed by 30 Big Boys OYO, and finally we held superman for 30 count IC.
PAX moseyed 1/4 mile to baseball diamond GUMP had the pleasure of striking out many times on 25 years ago where we began a modified “The Cycle Routine”. PAX began at home plate, bear crawled to first base. At first base We preformed 10 merkins and 10 flutter kicks IC. PAX then crawl bared to home plate. From home plate we bear crawled around first base to second base where we then performed 20 merkins and 20 flutter kicks IC followed by a cozy crawl bear back the way we came. Finally we bear crawled around the baseball diamond all the way to 3rd base where we did, yup you got it 30 merkins and 30 flutter kicks IC and once we crawl bared all the way back the way we came to home plate we reached our F3 message.
The F3 message came out of the NKJV Holy Bible. QIC Gump read Isaiah 40: 28-31 :Have you not known? Have you not heard? The everlasting God, the Lord, The Creator of the ends of the earth, Neither faints nor is weary. His understanding is unsearchable. He gives power to the weak, And to those who have no might He increases strength. Even the youths shall faint and be weary, And the young men shall utterly fall, But those who wait on the Lord Shall renew their strength; They shall mount up with wings like eagles, They shall run and not be weary, They shall walk and not faint.
Habakkuk 3:17-19: A Hymn of Faith 17 Though the fig tree may not blossom, Nor fruit be on the vines; Though the labor of the olive may fail, And the fields yield no food; Though the flock may be cut off from the fold, And there be no herd in the stalls— 18 Yet I will rejoice in the Lord, I will joy in the God of my salvation. 19 [a]The Lord God is my strength; He will make my feet like deer’s feet, And He will make me walk on my high hills.
After F3 Message QIC Gump utilized the baseball diamond with the time we had left and we played a modified cooper routine we ran laps around the baseball field and once we reached home plate we did 10 LBC flutterkicks while feet are flutterkicking PAX does number of LBCs. after exercise we moseyed around the field again and did 8, then 7, wash rince repeat until we reached 5. It was getting close to time to head back to AO so we played Burpee catch me if you can, or cant…….where PAX at back of Indian Run line drops and does 5 burpees while the others keep on running, once HIM catches pack last man drops back and does 5 burpees. We showed up right at 0600 where we circled up for count, and name o rama, followed by announcements and prayer!!
Break into 2 groups: G1 takes a lap around the Library while G2 does Erkins with an alternating K2E (knee to elbow). Groups 1 & 2 switch when Mosie groups has returned. (x2).
Mosie through downtown Milford.
7 of Walls!!! (Play on the 7 of Diamonds).
7: Mike Tyson’s at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.
14: Snow Angels at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.
21: Merkins at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.
28: Deadlift Squats at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.
Third F Message (see below)
21: Double Crunches at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.
14: 4 count alternating hand to wall planks at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.
7: Bobby Hurley’s at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.
WHETSTONE (Q1.8) March 31, 2019 by Dancing Idiot.
A man must be sharpened like a knife blade. Both a man and a knife are made to cut, but neither can be effective until properly honed. A knife is sharpened by a whetstone. While water is used to lubricant the whetstone prior to sharpening, that is not where the “whet” part comes from. To whet actually means to sharpen, like with a man’s appetite and curiosity. In other words, to whet both blade and man is to put on an edge, with a result that is sharp, dynamic, and ready to cut. The unsharpened man is dull and lethargic, in-effective as a leader and I’ll-prepared for the obstacles he will face in his life.
Just as a man’s appetite for pure food must be whetted, so must his appetite for the heavy responsibility that comes with leadership. The HIM acts as the stone to the younger man’s blade, providing the hard surface against which he becomes sharper and whetting his appetite for greater responsibility.
Through the whetstone, the blade receives something he lacked before, a honed edge to his life that he must posses to be effective and have impact on his community. But the stone gets something as well. In fulfilling his natural desire to pour into younger men he accelerates his own pursuit of proper personal alignment.
4 PAX posted at the library in Milford for a recon at O-Gawd-Thirty this Gloom. Actually, it was the same time as usual, O-Gawd-Fifteen.
Here’s a first for F3 First State: We had 2 workouts going on at the same time–one at CHOP and one at Milford, DE. THAT IS COOL! After all, our mission is to plant, grow, and serve small workout groups of men for the invigoration of male community leadership.
HOLLOW POINT TIP (killa tip): Make the sacrifice, win that first battle over the Fartsack, and post (especially on Thursdays) to support CHOP and keep the numbers up since a core group has parted off to recon and launch this a new AO in Milford. After all, our mission is to plant, grow, and serve small workout groups of men for the invigoration of male community leadership.
YHC isn’t going to pretend to remember all that we did this morning. BUT, he will say this: We discovered an F3 gold mine, even though we barely scratched the surface with the amphitheater, steps, walls, steps, parking lots, steps, fields, elevation changes, many other features, and, oh, YHC can’t forget to mention steps. Seriously men, this place is a gold mine!
Get the word out if you know a Sadclown in or near Milford…after all, our mission is to plant, grow, and serve small workout groups of men for the invigoration of male community leadership. Recon is happening again next Thursday, Aug. 22 and the official launch will follow on Aug. 29th!
