The Grit Mill

21’s & 4 Years

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DATE: 02/13/20

QIC: Chappie

The Grit Mill was 5 solid this morning with HIM who won THAT FIRST BATTLE by overcoming the fartsack, dropped the DRP, and posted in some soggy weather. It was a celebration beatdown at the hands of YHC for a 4-year “Manniversary.” (Details will follow in the 3rdF below…read on!)

WARM-O-RAMA:

If you don’t know Jack, you do now…

  • SSH (a.k.a. – Jumping Jacks) – 18 IC
  • Smurfjacks – 18 IC
  • Swartzjacks – 20 IC (forgot to stop at 18!)
  • Plankjacks – 18 IC
  • Splitjacks – 18 IC
  • Sealjacks – 18 IC
  • Sorry Fireplex…no Crabjacks.

Mosey to Arena’s parking with 2 sandbags being swapped between PAX along the way. Here’s a freebie: YHC explained along the way that parking at the Milford Senior center was completely filled last night, as were surrounding streets, and the entire lot at Arenas. YHC had to park a block-and-a-half away to get to the NRA-ILA meeting held at the Senior Center–proud that it was very well attended!

Upon arriving at the Arena’s parking lot (now all but empty) YHC explained the concept of “21’s”. At one end of the lot PAX would perform 20 Merkins, at the other end PAX would do 1 Gas Pumper. Rinse and repeat all the way down to 1 Merkin and 20 Gas Pumpers.

  • EXTRA RULE: PAX could not pass a sandbag. If a bag is free carry it to the other end of the lot. If you carried one there, you didn’t have to pick one up. Good tool to extend the suck a little. Here’s what it looks like on paper:
  • 20 Merkins – mosey to other end of lot – 1 Gas Pumper
    • mosey back picking up sandbag…
  • 19 Merkins ………….2 Gas Pumpers
  • 18 Merkins…………..3 Gas Pumpers
  • 17 Merkins…………..4 Gas Pumpers
  • 16 Merkins…………..5 Gas Pumpers
  • So on and so forth to we got to…
  • 1 Merkin…………….20 Gas Pumpers
  • When PAX got to 10 Merkins and 11 Gas Pumpers YHC called for a breather to share the following 3rdF about his Manniversary:

3rdF:

Four years ago I walked onto the parking lot at an AO called “The Dragon.” It was the parking lot of the York Comprehensive High School near where I lived in SC, and I’d showed up for my first F3 workout, after being EH’d by my buddy Wade — whom I would come to know by his newly minted F3 nickname, Nunchuk.

Wade had called me after his first workout and said, “You gotta come check this out!” He told me, “It’s a military style bootcamp workout. They do a lot of the exercises in cadence, etc. and it’s a great group of guys.” He was actually EH’ing me. Though I didn’t know it then, I would come to learn that an EH is called an Emotional Headlock. If you want to see F3 grow right here in Milford, the most effective way to make that happen is for you to make contact with other guys you know and invite them personally.

So anyway, I posted with my buddy Nunchuk and I was hooked! And it’s true: The fitness brings men out, but the fellowship is the glue that keeps them coming back.

That first time I was lost! I was familiar with exercising in cadence because I had served for nearly 12-years in the Army National Guard, but a lot of the exercises/names really threw me off (for instance, the Imperial Walker), so I spent a lot of time watching guys next to me in the COP’s.

That first day after the warmup, our Q ran us around to the other side of the high school where in a long alley-like concrete stretch between two wings of the high school we did 21’s!. It was tough! I wasn’t out of shape but I certainly wasn’t in shape either. In fact, I never finished the 21’s that day because the Q finally moved us on to something else. Thank God! I was gassed! Yet I was invigorated at the same time.

Here’s the thing that got me: The whole time guys were running past me going in the same or the opposite direction, they kept encouraging me by saying things like, “You got this! Good job! Keep it up! DFQ! Hang tough.” I knew in that moment I’d found a special brotherhood because they demonstrated that they’d never leave anyone behind. I’d found out they called it “picking up the 6.” That Saturday…I WAS THE SIX!”

Somewhere mid-workout the Q circled us up and shared a brief devotional message. Then he shared a little bit more about F3 mission, which is: “To plant, grow, and serve small workout groups of men for the invigoration of male community leadership.” Every aspect of what I was experiencing was exactly what I was looking for as a man! The physical fitness, the camaraderie with other men who are striving to be a better men and better leaders at home, in the workplace, and in the communities in which they serve, and the opportunity to lock shields and be strengthened and sharpen one-another in our faith “as iron sharpens iron” (Prov 27:17). And the Coffeeteria that followed was as awesome with about 10-12 guys.

So this week marks my 4 year manniversary! I’d only been in F3 for 4.5 months before I’d move here to Delaware, but for that period F3 became such a part of my life that I knew I had to bring it to Delaware where it didn’t exist yet. The group of guys I was leaving behind threw me and my wife a going away party, at which time they also gave me a shovel-flag and said, “Go plant that thing in Delaware!”

Here we are 3.5 years later, with 4 AO’s and a day dedicated to rucking: Roving RuckF3st Friday. F3 First State has touched the lives of more than 50 guys so far, we are seeing nearly 20 guys working out regularly, and we’re growing because HIM like yourselves continue to value the fitness, fellowship, and faith. We’re growing because HIM like you continue to own the mission by striving to be better leaders at home, in your workplaces, and in the communities in which you serve. F3 First State exists because of HIM like each of you! So keep up the good work! DFQ! Keep EH’ing guys around you, not necessarily so that F3 First State will grow (it will), but because you know that through F3, MEN will grow and become better leaders. “Leave no man behind, but leave no man where you found him!” LET’S KEEP PLANTING, GROWING, AND SERVING, MEN!

After the 3rd F, PAX got back to it and continued 21’s through to 1 Merkin and 20 Gas Pumpers.

Mosey’d back to the AO.

COUNT-O-RAMA

NAME-O-RAMA

BOM/COP:

Announcements: Annual “Shamruck” will take place on Sunday Afternoon. March 16. Details to follow but this is a family ruck to a nearby McDonald’s to get Shamrock shakes for St. Patty’s Day.

Prayers: PAX circled up and prayed for Chairman, Doubtfire, and Chauffeur and their “home fires”… Prayers also for Leatherman and for everyone else to stay healthy.

YHC appreciates all the PAX who posted in the sogginess of this Gloom; humbled by the opportunity to lead! Thanks men!

~Chappie, out

P.S. – Following the workout, YHC did Eh the Milford Police Officer who was observing our workout from across the street. He took a few cards to share with his peers, said he was watching us, and that it sounds good!

One More for Two – Four!

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DATE: 1/30/20

QIC: Chappie

While dreaming earlier this morning YHC was guided to another world. Time and time again when that happens, at sunrise YHC fights to stay asleep ’cause he doesn’t wan to leave the comfort of this place (name that tune). Nonetheless, it was time to rouse and post at The Grit Mill, for yet another beatdown in the name of #Two-Four…Kobe Bryant. Almost all the reps today were done with a Two-Four rep count simply to remember and honor one of the best ballers to ever play the game in our generation. The idea: Adopt the Mamba mentality which Kobe was so legendary for. Here’s how it want down:

WARM-O-RAMA

  • SSH – 24 IC
  • Squats – 24 IC
  • [Legit] Crab Flippers – 24 IC
  • Motivators – by the 10’s (Shout out to @sunspot and the Lanco PAX)
  • Calf Raises – 24 OYO

Alternating 2 baby sandbags (20-pounders) between one another, PAX Mosey’d to 4′ wall near east end of Gigante International Market parking lot. On this beautiful newly-discovered structure PAX did the following…

THE THANG:

  • Derkins – 24 OYO, Dragon Crawls – 24 Steps, MJB’s – 5 (return to wall)
    • Somebody mentioned going to Kobe’s first jersey number (8) to ease the pain. Lol! Nope!
  • Irkins – 24 OYO, Bear Crawl – 24 Steps, MJB’s – 10 (return to wall)
  • PC – 12 count 2x, Crawl Bear – 24 Steps, MJB’s – 15 (return to wall)
  • BTTW – 12 count 2x, Bear Crawl – 24 Steps, MJB’s – 20 (return to wall)
  • Iron Mikes – 12 OYO, Lt. Dan -24 Steps, MJB’s – “Two Four” (Return to parking lot)

3rdF BREATHER

This morning I’m sharing some thoughts adapted from Jocko Willink’s LEADERSHIP STRATEGIES & TACTICS. A portion of the book is about “The Power of Relationships” (48-51). In it he writes, “Leadership requires relationships. Good relationships with people above you, below you, and beside you…are critical for a strong team. The better the relationships, the more open and effective communication there is. The more communication there is, the stronger the team will be.”

He first talks about having a good relationship with those above you (i.e. your boss/bosses/managers, etc.) and gives this advice when it comes to building a trustworthy relationship with superiors:

▪ The first, most obvious way, (often overlooked) is PERFORMANCE. Your boss expects you to complete certain tasks. So COMPLETE THEM. On time. On budget. Without drama. Get the mission done.

▪ There will be things you might not be in 100% agreement with, do them anyway. It will always serve you well. If the boss wants you to fill out extra paperwork — Do it. If the boss wants you to cover a shift for someone else — You’ve got it! Does the boss want you to clean up an administrative mess that got spilled? — You’re on it! Even take on the nasty, low-reward missions that need executing — Get all over it.

▪ With each set of problems. Be the solution. With each problem you solved, the level of trust the boss has in you goes up.

▪ Over time, as you do what needs to get done, your boss/bosses will know that you’re the man who can be trusted to make things happen; you gain clout with the boss.

▪ Gaining clout with the boss allows you to give feedback or criticism of their plans if that becomes necessary (when time is right, and only when ego is set aside). So ultimately this leads back to one of the most powerful tools you could have as a leader and in the workplace — a good relationship with your boss. This will always lend itself to your team’s ability to BETTER accomplish the mission.

As followers of Christ, this ultimately (first) has everything to do with our relationship with God. God’s Word tells us,

“Whatever you do, do it heartily (with all of your heart), as for the Lord rather than for men, knowing that from the Lord you will receive the reward of the inheritance. It is the Lord Christ whom you serve.” (Col.3:23-24)

▪ Personal experience. Years ago only a couple of years after I’d joined the Army Nat’l Guard, I got stuck with KP duty (“kitchen police”) during Annual Training at Ft. Drum. I’d been in a few years by this point so quite frankly I felt that it was beneath me to pull KP duty, after all I was a high ranking PFC! KP sucked in a regular mess hall, but what was worse was that we were in the field. The next morning my Sergeants roused me from my fartsack at O-Gawd-Thirty and took me for about a 15 minute drive to the location of our field kitchen. As we traveled the road, images of M*A*S*H episodes were flashing through my mind as I bounced around on the dew-covered back seat of that 1/4 ton Jeep. But it was far from humorous–I was cursing under my breath for getting stuck with a duty that NO ONE EVER WANTED to get stuck with. I was mad as a hornet. As about a “3-yr-old” Christian, I knew the things I was saying under my breath were wrong. Plus, I dared not voice them aloud because I didn’t want to be insubordinate toward either of my Sergeants. Yet, God heard them! Then, about 5 minutes into the ride, the Lord spoke to my heart (His voice came alive in my heart by His Word being hidden there) and I heard that verse: “Whatever you do, work heartily at it, as for the Lord rather than for men…“

Those words hit my like a ton of bricks and changed my perspective and attitude in an instant. As I was dropped off I went to work on KP duty, which turned out to be about a 16 hr day. I did everything you can imagine and washed ever pan, and cleaned everything that didn’t move, etc. in that field kitchen. And I did it as if I were working for the Lord. Enjoyed it. Embraced the suck, if you will. By the end of that non-stop day, when my Sergeants came to pick me, the Mess Sergeant , along with the rest of the Mess crew said I’d done such a great job that they were begging for me to come back the next day. As much as I enjoyed my response was a quick “Uh, no thanks.” Yet two things happened: (1) I’d left a good impression on both the mess crew and with my Sergeants (my “bosses”), and, (2) I’d left a good testimony for serving my Lord — the ultimate pleasure in all of life is giving glory to His name!

Back at it…

Mosey return to AO, alternating baby sandbags between PAX.

Partial round of Mary:

  • LBC’s – 24 OYO (Courtesy YHC)
  • Dolly – 24 IC (Courtesy Ruxpin)
  • E2K – 24 Single Count (Courtesy Loose Wheel)
  • X’s & O’s – 24 OYO (Courtesy Waterfall)

COT/BOM:

  • Announcements: Planning on putting a Site-Q meeting together sometime in Feb to plan into the year a bit.
  • Prayers: For Waterfall, Felicia, and Dee Dee; for both Chauffeur’s and Doubtfire’s families; and for Papa Bears daughter sitting for her nursing boards near future.

Lots of 24 count reps to remember and honor Kobe Bryant. The Mamba Mentality gave us some good motivation to go beyond normal rep counts. The reminder to build relationships with those above us, based upon serving the Lord, gave us good motivation to go above and beyond even what is expected of us.

Always honored to bring the beatdown. Thanks for the opportunity HIM!

~Chappie, out!

MLK Library Laps

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Warm-up: (20) SSH IC, (20) Cherry Pickers IC, (20) Wind Mill IC, (20) Plank Jacks IC, (20) Shoulder Taps IC, (20) 4 Count Superman IC.

Take a lap around the library hitting every flight of steps. Meet at the Amphitheater seating area for a 6 pack of exercises.

10 WMD (10 wide merkin, 10 merkin, 10 diamond merkin)

20 Dips

20 Box Jumps

20 Lunges (rear leg elevated)

20 Reverse Crunches (bum on the bench; legs hanging over)

20 American Hammers (bum on the bench; legs hanging over)

Take a lap hitting every step. Wash, Rinse, Repeat x3.

Third F:

Before he was assassinated at age 39, the Rev. Dr. Martin Luther King Jr. led the 1955 Montgomery bus boycott, organized the 1963 March on Washington, advocated for civil disobedience and non-violent protest, and became one of the most influential figures in American history.

Fifty years after his death, here’s a look back at some of the civil rights leader’s most memorable speeches.

“I Have a Dream” – Washington, D.C., August 28, 1963

In his most famous speech, King stood on the steps of the Lincoln Memorial and called for an end to racism in the United States before a crowd of more than 250,000 people.

“Our God is Marching On” – Selma, Alabama, March 25, 1965

Delivered after the historic marches from Selma to Montgomery, historians consider King’s triumphant deliverance of his “Our God is Marching On” speech to mark the end of the civil rights movement’s first phase focusing on legal and political rights. The movement would later focus on fighting for economic equality.

 “Beyond Vietnam: A Time to Break the Silence” – Riverside Church in New York City, April 4, 1967

Exactly one year before his assassination, King condemned the Vietnam War at a time when a majority of Americans still supported the effort. King was criticized for the speech, considered one of his most controversial, and lost supporters for being too political.

 “The Other America” – Stanford University, April 14, 1967

Just 10 days after declaring his opposition to the Vietnam War, King spoke to a crowd at Stanford University and advocated for economic and social equality. In his “Other America” speech, King described “two Americas” to highlight the growing poverty gap in the United States as a root of inequality. King gave a similar version of this speech at Michigan’s Grosse Pointe High School on March 14, 1968.

“I’ve been to the Mountaintop” – Memphis, Tennessee, April 3, 1968

In his final speech, King addressed a church filled with striking sanitation workers who were protesting their low pay and working conditions. King emphasized the importance of unity and nonviolent protest in the fight for justice, no matter how painful the struggle.

“Well, I don’t know what will happen now. We’ve got some difficult days ahead. But it really doesn’t matter with me now, because I’ve been to the mountaintop… And I’ve seen the Promised Land. I may not get there with you. But I want you to know tonight, that we, as a people, will get to the Promised Land.”

Number-Rama, Name-O-Rama, COT

Music To My Ears

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Thursday, January 16, 2020 @ The Grit Mill

Q: Chairman PAX: Chappie, Chewtoy, Gump, Loose Wheel, Poppa Bear, Ruxpin, Waterfall, FNG Visitante

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

1/9/2020

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QIC: Semi

WARM-A-RAMA

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

Number Rama
Name rama
Cot


Overcomer

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QIC: Semi

WARM-A-RAMA

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

Number Rama
Name rama
Cot


One Step at a Time

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DATE: 12/19/19

QIC: Chappie

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
  • Crab Flipper – 20 IC (Variant: Left, Middle, & Right flippers)
  • Tempo Merkin – 18 IC
  • Swartz Jacks – 18 IC
  • Arm Circles – 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

Side Lower 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!

~Chappie out, Aye!

Gritt Mill 12/5/19

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Warm-o-Rama

  • 25 SSH IC
  • 12 CHerry Pickers IC
  • Bolt 45
  • 12 Windmills
  • 25 smurf Jacks
  • 20 Rosalita Wip

The Thang

  • 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.

Proverbs 11:14 NKJV

Pre-Blast F3 First State Christmas Party

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First State Christmas Party

  • When: Friday 12/13/19
  • Time: 7 p.m.
  • QIC: Ruxpin & Shawna

Who: PAX, M’s, & 2.0’s of F3 First State

What: Annual Christmas Party

When: Friday, December 13th — 7 pm…until we get kicked out

Where: Teddy McNamara’s (Ruxpin) — 20306 Applewood Drive | Lincoln, DE 19960

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…)

Dos abs

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QIC: Semi

WARM-A-RAMA

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

3 rounds of 20
Swerkins
Hanging knee raises
big boys

Mosey back to library

Side plank for 20 count each side

2 HIM showed today; semi, Chappie

Number Rama
Name rama
Cot

Difference Makers Devotional Plan • Devotional
https://bible.com/reading-plans/14159/day/6?segment=0

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