15 HIM posted in the gloom for a little Chattahoochee beatdown. You couldn’t ask for a better morning to be out and about during sunrise
Warmup- 30 SSH, 25 CHERRY PICKERS, 20 MOUNTAIN CLIMBERS, 20 WINDMILLS all IC then OYO 15 arm circles forward 15 backwards
THE THANG- Mosey down to firehouse parking lot where mysteriously there happen to be 2 cones set up approximately 70 feet apart. PAX partnered up while PAX 1 bearcrawled to cone and back PAX 2 performed the excercises then switch off for total of 100 merkins, 200 LBCs and 300 Squats.
Then all PAX moved over to side of the fire house and lined up along this pretty wall just waiting for the HIM to put the all to use. At the wall BTTW for 10 Alternating shoulder taps in cadence followed by a wall sit with 20 o erhead claps in cadence
Mosey back to the CHOP arrived with 2 minutes to spare so on the 6 for 30 flutterkicks IC.
Finished up with Woodstock presenting Chappie with a patch for posting for 100 workouts in 2021
Warm-a-Rama 20 i/c Plank jacks Seal jacks Cherry picker Seal wave Windmill Mountain climbers Mountain man pooper
The Thang
Each HIM grabs a coupon and pairs off
Wheelbarrow to center parking line Half of pax does 10 burpees while other half does 10 swerkins Partners switch and wheelbarrow back Half of pax does 10 burpees while other half does 10 swerkins
Coupon barrow to first center line. Switch positions and return to start.
21’s coupon curls, 7 halfway up, 7 halfway up to full, 7 full 21 coupon overhead presses
3rd F
WHY DOGS LIVE LESS THAN HUMAN
Here’s the surprising answer of a 6 year old child.
Being a veterinarian, I had been called to examine a ten-year-old Irish Wolfhound named Belker. The dog’s owners, Ron, his wife Lisa, and their little boy Shane, were all very attached to Belker, and they were hoping for a miracle.
I examined Belker and found he was dying of cancer. I told the family we couldn’t do anything for Belker, and offered to perform the euthanasia procedure for the old dog in their home.
As we made arrangements, Ron and Lisa told me they thought it would be good for six-year-old Shane to observe the procedure. They felt as though Shane might learn something from the experience.
The next day, I felt the familiar catch in my throat as Belker‘s family surrounded him. Shane seemed so calm, petting the old dog for the last time, that I wondered if he understood what was going on. Within a few minutes, Belker slipped peacefully away.
The little boy seemed to accept Belker’s transition without any difficulty or confusion. We sat together for a while after Belker’s Death, wondering aloud about the sad fact that dogs’ lives are shorter than human lives. Shane, who had been listening quietly, piped up, ”I know why.”
Startled, we all turned to him. What came out of his mouth next stunned me. I’d never heard a more comforting explanation. It has changed the way I try and live.
He said, ”People are born so that they can learn how to live a good life — like loving everybody all the time and being nice, right?” The six-year-old continued,
”Well, dogs already know how to do that, so they don’t have to stay for as long as we do.”
Live simply. Love generously. Care deeply. Speak kindly.
Remember, if a dog was the teacher you would learn things like:
• When your loved ones come home, always run to greet them. • Never pass up the opportunity to go for a joyride. • Allow the experience of fresh air and the wind in your face to be pure Ecstasy. • Take naps. • Stretch before rising. • Run, romp, and play daily. • Thrive on attention and let people touch you. • Avoid biting when a simple growl will do. • On warm days, stop to lie on your back on the grass. • On hot days, drink lots of water and lie under a shady tree. • When you’re happy, dance around and wag your entire body. • Delight in the simple joy of a long walk. • Be faithful. • Never pretend to be something you’re not. • If what you want lies buried, dig until you find it. • When someone is having a bad day, be silent, sit close by, and nuzzle them gently.
That’s the secret of happiness that we can learn from a good dog.
While your partner does abyss merkins you nur to center line at the light poles, mosey back and switch Partner does abyss merkins while you side shuffle across parking lot and back and switch
21 coupon curls 22 coupon shoulder presses
Wheelbarrow to end of first parking line Half of pax does 5 burpees while other half does 5 swerkins Partners switch and wheelbarrow back Half of pax does 5 burpees while other half does 5 swerkins
Return coupons
Find a seat on the wall for a 30 sec hold and then 10 squats i/c
Number-Rama NAME-A-RAMA COT
12 HIM showed today: Quarto, Ruxpin, Chattahoochee, Chappie, Summit, Fireplex, Drago, Semi, Toy Soldier, Woodstock, Struedel, Looney Toons
TOOL Nº. 2 EXPRESS BUT DON’T DEFEND YOUR FEELINGS Men are all screwed up about feelings. Not long ago, a man was a man if he kept his feelings to himself, you know, like John Wayne. Then it became popular for men to behave more like women and to express all of their feelings, all of the time, a la TV’s Alan Alda. Neither approach is healthy for men, and neither makes for successful long-term relationships. So does the answer lie somewhere in between the Duke and New Age man? Not quite. A POWERFUL MAN KNOWS HOW HE FEELS First, let’s review your feelings. Remember those? They’re the things which, if embraced as they are—without a bunch of social, familial, political and cultural influences piled on top—will guide you to making the best decisions for you. Acknowledging how you honestly feel will be your most effective tool in decision-making. When you’re clear about how you feel, the solutions to your problems become clearer, too. Recognizing those feelings is important work for men who have been socialized in many ways to deny how they feel. Being in your power requires, first and foremost, knowing how you feel. LET HER KNOW In a long-term relationship, letting her know how you feel is critical. Many men have heard that from their women. WARNING! Don’t be a bully. A man in his power doesn’t manipulate, intimidate and interrogate to get his way or to prove his point. A man in his power is loving, accepting and compassionate. Express your feelings from this place, rather than being the resident bully. TIP! One of the best ways for men to figure out how they feel is to have a sounding board they can trust. Look for a male counselor, friend or mentor. The guy’s got to be healthy and capable of hearing you, to help you figure out how you feel rather than imposing his fears, insecurities, judgments, etc., onto you. Also, his vision of manhood should mesh with your own.
The Wall Part 2: The Second One
We woseyed over to the World Famous Milton Mural for The People’s Chair!
I asked Chatahoochie for a number 1-5, Hooch chose 4. So 4 minutes of The People’s Chair. When time was up it was time to Mosey back to the CHOP. Legs were on FIRE, need to plan that better next time!
We then MOSEY’D back to the CHOP.
Name o Rama
Watch the video to find out what the F3 this is all about
14 PAX including an FNG post on a beautiful Tuesday morning at the CHOP to take part in Drago’s warm up VQ ( Good job brother) After the warm up Chattahoochee took over we had a nice friendly mosey to the rear of the original HOB elementary to have fun on the play ground starting with a toy soldier set 50LBCs, 30E2Ks, 20 BIGBOYS. followed up by a little CINDY to work on that beach body for the upcoming CSAUP. 5 pull-ups, 10 merkins 15 squats rinse and repeat 10 times. Before we headed back to the AO another toy soldier set 30,20,10 then a nice friendly mosey back to the CHOP just in time to name the FNG . Matt Cranford F3 Code red
Warm-a-Rama 20 ssh i/c 15 seal wave i/c 15 mountain man pooper i/c 20 plank jack i/c
The Thang Mosey to park behind library While waiting on 6 we did one leg hip thrust Pax pairs off, while one HIM completes lap around gazebo other HIM completes exercises. Laps are: mosey, side shuffle, and nur Exercises are: merkins, swerkins, fire hose
3rd F
and the face cloth, which had been on Jesus’ head, not lying with the linen cloths but folded up in a place by itself. John 20:7 ESV https://bible.com/bible/59/jhn.20.7.ESV The culture back then when you were done eating you tossed your napkin on the table. If your were leaving the table but planned on coming back you folded your napkin. Jesus folded HIS head wrap symbolizing HE plans on coming back!
Mosey back to CHOP
While waiting for 6 another round of single leg hip thrust and 15 hello dollies i/c
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
12 HIM posted at the aegis for some fun cardio with a flying disc this morning with a fun filled game of ultimate frisbee after a warm up at the circle
The Thang consisted of a short mosey down to the Park beside the church for roughly a 35 minute game of ultimate frisbee. Followed by a mosey back to the circle. Should of been no contact but there was just a little contact made a few times I believe mostly by Quattro not because he was being rough but because he was so into the game. Lots of good cardio losing team had to do 10 burpees winning team only 5. Hopefully good times were had by all that were able to participate.
20 Seal jack i/c 20 Windmill i/c 20 seal wave i/c 20 mountain climbers i/c 20 mountain man pooper i/c 20 cherry picker i/c
The Thang
Frisbee golf
On this nice foggy morning green disc flew through the air. Following behind were 11 HIM completing exercises to the ‘hole’ or at the ‘hole’ depending on what the Q called out. 9 holes were played with a bonus hole to finish the morning. Exercise completed were: Dan Lt. Merkins Nur Side shuffle both directions Burpees Toy soldier set 25,15,10 Lbcs Lt. Dan Bonus – bear crawl
3rd F
Intimacy As men we usually think of sex when we hear that word. But there are other forms of intimacy: Intellectual Recreational Spiritual Financial Emotional Physical I have been listening to a podcast called One Extraordinary Marriage. Toni and Alisia wrote a book, Stripped Down, 13 keys to unlocking intimacy in your marriage. It has opened my eyes that I need to work on other areas of intimacy with my wife. These intimacies don’t just apply to marriage, they can be used in your everyday interactions. Take F3 for an example, we come together as a band of brothers for Spiritual, Emotional, Recreational, Intellectual, and Physical intimacy. Especially in the times we are in we need this group of brothers!
Number-Rama NAME-A-RAMA COT
11 HIM showed today: Semi, Fireplex, Chattahoochee, Quarto, Ruxpin, Woodstock, Struedel, Whirlybird, and welcome back Toad, Summit, and Toy Soldier
