14 HIM beat the fartsack and made it out for the first Saturday workout for 2021. All though there was some chatter among the packs and maybe a couple jokingly threats of bodily harm to the Q we all made it through to look forward to many more beatdowns in the upcoming year
The Thang- Mosey to the old NAPA for a short pain station stop 10 Jimmeny Crickets,and a Toy Soldier set 40 LBCs, 20 E2KS each side, 15 big boys. Back to a Mosey to the school for some BOMBS partner up PAX #1 runs from end sidewalk to center sidewalk of front schoolyard and back while PAX #2 performs excercises then switches out until team reaches said number of excercises combined as a team
50 burbees, 100 overhead hand claps, 150 Merkins, 200 bigboys, 250 squats. All PAX held plank until 6 was in.
BOMBS were followed by a short 3rd F then a nice friendly mosey back to the AO. Once we reached the AO and fireplex demonstrated his dancing abilities thanks to music from the gentleman on the Harley. we finished up with a round of HOWLING MONKEYS all PAX held monkey humper position while all PAX 1 at a time performed 10 monkey humpers
3rd F Proverbs 27:17
Iron sharpens Iron so one person sharpens another at f3 first state the Q is physically sharpening all PAX that post in return all those PAX are sharpening the Q’s leadership abilities. At the end of the beatdown we all come together in a COT were we all come together and sharpen each other physically, mentally and emotionally
Warm-a-Rama 20 seal jacks i/c 21 crab flipper i/c 20 plank jacks i/c 20 harry rockets i/c 10 monkey jumpers i/c for site Q RIH 20 ssh i/c 20 Imperial walkers i/c 20 Windmill i/c 20 seal wave i/c
THE THANG
Mosey to ballfields
PAX divides into teams
Batter kicks pitch and bear crawls to first base, side shuffle to second base, nur to third base, and side shuffle home Batter completes trip around bases even if out Batting team does 3 burpees per out. Teams switch every 4 outs.
3rd F
Thanked other HIM for commitment and comrodery. Probe other HIM on hiatus to get back to coming out. Pray about Gtown adding another day or starting a site in Millsboro.
All i/c 20 Seal jacks 20 Plank jacks Mosey around circle 20 Mountain man pooper 20 Cherry picker side shuffle around circle, switching halfway 20 SSH 20 Seal waves Nur around circle 20 Imperial walkers 20 mountain climbers
The Thang
Mosey up Bradford street to park past church on left. Each pair will play Frisbee golf through park and down Edward street to other field by other church doing an exercise as many times it takes to get to the hole. Hole #1 Burpees Hole #2 Lbcs – 40 extra at end of hole Hole #3 Lunge between shots Hole #4 Squats x 5 Hole #5 – throwing with non-dominit arm E2ks (per knee) x 5 Hole #6 Sshs x 5 Hole #7 Merkins x 5
3RD F
Wavewalker song lyrics (abbreviated)
How’s it so simple? Faith like a child I give you an inch and you take me a mile I feel the wind rush and the thunder roll And two feet on the water, only one way to go, yeah
I don’t gotta be afraid no more ‘Cause I know You’ll walk me through the storm I’m more than just a talker
I’m a wavewalker I’m dancing on water When the devil tried to shake me, I just pray harder Even in my darkest hour Got Holy Ghost power When I keep my eyes upon You, Jesus I’m a wavewalker (wavewalker)
I walk over my fears, over my doubt The supernatural, it feels so natural now
I don’t gotta be afraid no more ‘Cause I know You’ll walk me through the storm I’m more than just a talker I’m a wavewalker
This song made me think of Peter walking on the water to Jesus. How we need to keep our eyes on Him at all times.
Did a warm up on the circle and headed to the soccer field at St. Michael. Teamed up to do 100 dry docks, 200 squats, and 300 LBCs. One PAX did the exercises while the other ran across the field and back. Then we went to the parking lot at Georgetown Presbyterian. PAX planked up and took turns running to the other side and doing 10 burpees.
The PAX special requested that I put my message up for you all.
Message Title: But I Found None!
Ezekial 22:29-31
“The people of the land have practiced extortion and committed robbery. They have oppressed the poor and needy, and have extorted from the immigrant without justice. And I sought for a man among them who should build up the wall and stand in the breach before me for the land, that I should not destroy it, but I found none. Therefore I have poured out my indignation upon them. I have consumed them with the fire of my wrath.”
The Context: This was a message of judgement from the Lord to the Jewish people in Jerusalem. Murder, extortion and incest had become a prevalent and accepted part of their culture. God would judge them for the prevailing evil in their society.
The Wall: The wall here is not referring to the physical wall around Jerusalem. The physical wall would protect them against foreign forces but not against God’s judgment. The wall that need repaired and defended in this verse is a spiritual and moral wall protecting their society and culture from the judgment of God. Without a man to fix and defend it, the Jewish people were defenseless against God’s wrath.
The Search: God was looking for a man, not a woman or child. This is because God needed a strong leader to repair the wall. In this case, He was looking for a man to stand up and say NO to the prevailing evil in the culture of Jerusalem. The Apostle Paul may have had Ezekiel 22 in mind when he wrote “Be watchful. Stand firm in the faith. Act like men. Be strong.”
One Man: Notice that God did not need an army or a committee. He only needed a single man strong enough to stand up to the evil in the culture and spare the city from God’s wrath. The great and shocking tragedy is that God couldn’t find a single man strong enough to do that. EVEN WHEN YOU STAND ALONE, GOD CAN USE YOU! It only takes one man with the strength to say NO!!! to the popular evil in whatever culture he happens to find himself in. Will you be that man?
The Contrast: Notice the difference between how God through the prophet Ezekial describes a strong and courageous man compared to how our popular culture does. The popular singer Harry Styles recently posed in Vogue magazine wearing various feminine dresses. Newspaper headlines around the western world were quick to give their approval. Harry Styles was declared to be revolutionary and courageous. God sees a strong and courageous man as one willing to oppose the popular injustice in the culture, even when it means standing alone. Our newspapers see a strong and courageous man as one willing to wear a dress. We all live in a culture. All of our cultures have various evils of some kind that are popular and accepted. What kind of man will we choose to be?
The next day Moses sat to judge the people, and the people stood around Moses from morning till evening. When Moses’ father-in-law saw all that he was doing for the people, he said, “What is this that you are doing for the people? Why do you sit alone, and all the people stand around you from morning till evening?” And Moses said to his father-in-law, “Because the people come to me to inquire of God; when they have a dispute, they come to me and I decide between one person and another, and I make them know the statutes of God and his laws.” Moses’ father-in-law said to him, “What you are doing is not good. You and the people with you will certainly wear yourselves out, for the thing is too heavy for you. You are not able to do it alone. Now obey my voice; I will give you advice, and God be with you! You shall represent the people before God and bring their cases to God, and you shall warn them about the statutes and the laws, and make them know the way in which they must walk and what they must do. Moreover, look for able men from all the people, men who fear God, who are trustworthy and hate a bribe, and place such men over the people as chiefs of thousands, of hundreds, of fifties, and of tens. And let them judge the people at all times. Every great matter they shall bring to you, but any small matter they shall decide themselves. So it will be easier for you, and they will bear the burden with you. If you do this, God will direct you, you will be able to endure, and all this people also will go to their place in peace.”
We need to listen to wise counsel. Look for other HIM to pull up into leadership roles. We as men want to do everything on our own. We can’t. We need to ask for help or delegate so we can prosper.
Mosey to armory
10 ranger merkins, mosey up steps and back
10 diamond merkins, mosey up steps and back
20 wide arm merkins, mosey up steps and back
20 merkins, mosey up steps and back
Mosey back to AO
20 gas pumpers
20 split squats, per leg
20 derkins
Mosey around circle
Toy soldier set
50 lbc
30 e2k
20 big boys
20 squats
20 erkins
Side shuffle around circle switching halfway
10 burpees
Round of Mary; American hammers, flutter kicks, 4 count Freddie, mountain climbers, scissor kicks
Number Rama
Name Rama
COT
9 HIM showed today: Semi, Quarto, Swabby, Waler, Chappie, Toy Soldier, Cowbell, Doubtfire, Fireplex
F3 Nation, Inc. (“F3″) is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted. The men who lead F3 workouts are not paid to do so and no representations of any kind are made by F3 about their skill level. The premises upon which F3 workouts are conducted are not owned or maintained by F3. F3 makes no representations of any kind regarding their safety. Although F3 workouts vary widely in intensity, all F3 workouts tend to be rigorous and are undertaken upon uneven ground during periods of limited visibility. Therefore, there are certain dangers inherent in participating in an F3 workout. Participants must be 18 or older and are assumed to have made their own reasonable decision as to whether they should so participate. Participants under 18 must be accompanied by a father or male legal guardian. F3 disclaims any and all responsibility for any individual’s decision to participate in an F3 workout. By participating in an F3 workout, an individual assumes the risks inherent in doing so. This Disclaimer and Notice is made by F3 on its own behalf and on the behalf and for the benefit of any person leading an F3 workout and/or otherwise acting for the benefit of F3.
Warmup –
19 of each IC
SSH
CHERRY PICKERS
IMPERIAL WALKER
WINDMILL
MOROCCAN NIGHT CLUB
SHOULDER TAPS
Mosey to old Napa –
F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Toy soldier set 40-20- 10
Hold plank til 6 is in
Circle up – One PAX does 25 merkins
While all other PAX do squats. As soon as merkins are done , next pax jumps in and does 25 merkins while everyone else continues squats. Go until everyone has done 25 merkins.
Mosey to random spot on a Georgetown street.
F3–
We welcome men of all fitness levels to our workouts and have no requirement for membership other than that you show up at the appointed time and place and follow what the workout leader (the “Q” in F3 lingo) does.
The F3 Credo is: Leave no man behind, but leave no man where you find him.
PAX line up for round of 11’s-
One end- burpees starting with 10
Side shuffle to designated spot.
For 1 big boy. Shuffle back.
continue until done 10 big boy and 1 burpee.
Stop after 6 burpees and 5 big boy.
Circle up and
Break into groups of 3 – This time pax take turn doing 25 merkins while others are doing lunges
In groups of 3 – Another round of 25 merkins while remaining pax do squats.
Mosey back to circle.
An F3 Core Principle is to end each Workout with a Circle Of Trust, what we call the COT. Like most things F3, the COT was not part of the original design. It evolved to fill a need. Men told us that they didn’t feel right just jumping in their cars after the Workout without some type of minor ceremonial send off. So we conjured up the COT, which is where we recognize each man individually and say a brief prayer.
Within the COT, we often find ourselves asking the Creator for help at being better husbands, fathers, friends, mentors and workers. We don’t know the source of this particular petition, it just came about and seemed to spread across F3Nation. It is a recognition that as men, we yearn to be better at the things we were created to be, and have learned the hard way that we cannot do it alone. We need help. We need truth that is hard-earned and hard-learned. We need Wisdom.
But which of us is wise? How do we know what we are hearing is Wisdom and not the song of a fool? How are we to discern the voice of the shepherd from that of the wolf?
Because the Q is a Leader who takes responsibility for the Outcome, he is also a man who seeks help answering these questions. In turn, because he is part of a Community, he is obligated to help other men find them as well. The source of the Q’s Wisdom, the QSource, is best discovered through the mutual iron-sharpening that occurs when people unite and search for answers together, the old-fashioned way.
Toy soldier set 40-20-10
Hold plank until 6 is in
Circle up in groups of 3 and Repeat the 25 merkins / lunges
We started this morning off with a Patirot Run to church. PAX lined up behind 2 shovel flags and we took off in a friendly manner to the back field at the church. We posted flag in the middle of the church field and completed bear crawl ring of fire
Bear Crawl Ring of Fire
Combines exercises we have all come to love/hate. Circle up around shovel flag. Begin by bear crawling around in circle until Q says stop. Upon stopping, first Pax completes 10 merkins while other Pax plank, then next pax in line completes 10 merkins while other pax plank. Keep going around until all pax have completed the 10 merkins. The suck factor greatly increases the more pax you have (longer planks). PAX circled up and we bear crawled in a cirlcle until Q shouted HALT. We then planked it up while each HIM (19 of us uggg) completed the merkins. in between sets we recovered to our 6 to complete an ab exercise.
1st round _10 merkins, DR W AB exercise- Dr. W is a sufferable 8-count ab exercise that combines Dolly, Rosalita, and the W; often within the 6MOM. Always a #CrowdPleaser. 1 is legs apart like a Low Dolly, 2 is legs together, 3 is raise the legs to Rosalita position (45-60 degrees-ish), 4 is spread ‘em, 5 is The W (hands together and stretching forward between your legs), 6 is the return to your back (legs still up), 7 is legs together, 8 is legs down. 5-8 Dr. W’s is a good start to get the pax coordinated with the counting. 10 is a magic # that most build up to 15 is just dumb and torture #FetalPositionMaker Qtip – We always emphasize that the W is on the 5 count. Kinda breaks down the motions and gives a 2nd starting point.
2nd round 10 diamond merkins, 10 IC Seated Flutter Kicks with hands raised in Hallelujahs. Move immediately to hands behind you. 10 IC slightly reclined flutterkicks. Move immediately 10 IC normal flutter kicks.
3rd round 10 werkins, Toy soldier set, 60 LBC, 30 E2K each leg, and 15 BBSU
F3 message was inserted here, it will be at the end of the backblast
FInal Round- 10 ranger merkins. We recovered to our feet once we finished the Bear crawl ring of fire, and lined back up to head back to the AO.
once we got back to AO the real final round was 15 burpees to wrap things up.
Number o rama- 19 HIM beat the fartsack and faced the Gloom.
Name o rama- we welcomed 2 FNGs to the group and named them Waterboy, and Cowbell
Circle of trust- we ended like we always do in strength we circled up and offered prayers to JESUS.
Third F message
A few weeks ago it was RovingRuckfest and it was at broadkill Beach. Just so happens Chappie was on vacation so naturally I was alone for this trip. I kept thinking, im going to go home and go back to sleep, but I didn’t. I decided to pray ruck. I hit the beach with 20 lbs in my ruck and a 40 lb sandbag, and I’m praying, and rucking. It was fabulous. The moon lit the sky and the tide had recently passed for the night leaving the beach entirely deserted.. There wasn’t a single foot indentation on the whole beach. I reminisced as if in a daydream about a poem. I’m sure we have all heard the poem, footprints in the sand”. I chuckled to myself as I turned around to my surprise, there was but 1 set of footprints in the sand. I said “Lord I see 1 set of footprints here and this Ruck is getting heavy. His reply to me was, how do you think I feel, these footprints you see behind you are my footprints. You see we tend to carry on our shoulders, to much weight. We cary stress, worries, failures, disappointments, and it weighs us down and restrains us from doing what God has truly called us to do. When we carry these things, just like the Ruck it slows us down, it holds us back, it weighs on us heavily and God already paid the price. I reluctantly carried on, with a new appreciation about my day. We are not alone, Life may seem hard at times but with faith in Jesus we will endure the race that has been set before us. And as Moses lifted up the serpent in the wilderness, even so must the Son of Man be lifted up, that whoever believes in Him should not perish but have eternal life. For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life. For God did not send His Son into the world to condemn the world, but that the world through Him might be saved. “He who believes in Him is not condemned; but he who does not believe is condemned already, because he has not believed in the name of the only begotten Son of God. And this is the condemnation, that the light has come into the world, and men loved darkness rather than light, because their deeds were evil. For everyone practicing evil hates the light and does not come to the light, lest his deeds should be exposed. But he who does the truth comes to the light, that his deeds may be clearly seen, that they have been done in God.”
10 HIM got better, faster, stronger and a little fatter (thanks to YHC’s Coffeeteria, complements of Dunkin. Hey, the coffee was good!). No worries, PAX got fatter in fellowship too! Bonus: The impromptu car show was cool! Big welcome to FNG’s Timmy Rogers (n.k.a. F3 Biddie) and Luke Maloney (n.k.a. F3 Bolt). Among 16 PAX on our Q list YHC was super excited to be able to Q 2x in less than a week. Here’s the break down from a very muggy Saturday morning:
WARM-O-RAMA
• SSH – 18 IC
• Sealjacks – 30 IC
• Crabflippers – 18 IC
• High knees (in place) – 18 IC
• Compass Squats – Jump Squat & turn N, E, S, W (1 rotation = 1 rep) – 10 OYO (a new crowd-pleaser for sure, based on the mumble chatter
• MNC – 10 IC
PATRIOT RUN to North Bedford Street Park
THE THANG – Blackjack 21’s – Merkins/Reverse LBC’s
• “Hit me!” option from the F3 Workout Deck – 5x deal/per PAX
(21/Blackjack = a pass)
(Other draws = #of exercise on the cards)
(Sandbags = 4 sandbags/10 PAX. Never pass 1 by, carry to middle or end)
Keep track of your rounds. YHC was able to get to 9 Merkins/12 Reverse LBC’s/Gas Pumpers before time ran out
PATRIOT RUN – Return to AO
3rdF shared about mid-workout:
SUA SPONTE LEADERSHIP YHC first heard of Sua Sponte leadership years ago from an illustration shared by Greg Laurie, making the point that Christ himself was a Sua Sponte leader.
Many, following the movie The Passion of the Christ, were claiming the film was anti-semetic. People were pointing fingers faulting the Jews, the Greeks and Romans, and everyone but themselves for the death of Christ. Fact is, he died for each of us as sinners and I’ve heard people say that if you were the only person who needed saved, Christ still would’ve died for you. In fact, 1 Timothy 2:4 says, “God…desires all people to be saved and to come to a knowledge of the truth.”
He died in our place on the cross. He was arrested, beaten, tried and killed ALL FOR US and FOR ALL OF US. In reality, it was all my fault that he died! But as we bear the guilt or lay the blame on others (It was the Jews! It was the Romans! It was the Greeks!) the sinless Savior Himself was practicing Sua Sponte leadership, as He stated in John 10:18 – “No one takes it [my life] from me, but I lay it down of my own accord. I have authority to lay it down and authority to take it up again. This command I received from the Father.”
He chose to die for you and for me…of His own accord!
The book, QSource, by one of F3’s founders, Dredd, says, “Sua sponte is Latin for of his own accord. [A man] acts Sua sponte when…he takes the initiative to act on his own accord. Sua sponte is also the motto of the U.S. Army’s 75th Ranger Reg. It is a recognition that to become a Ranger a man must be a triple volunteer: first the Army, then Airborne School and finally the Ranger Regiment. Rangers aren’t drafted, they must make the choice themselves–3x! The Rangers are elite because every man there is taught to be a Leader and every leader is directed to take the initiative to do what is necessary to accomplish the unit’s mission. (I.e. “I got this!”)
In F3, a Sua sponte leader is a man who has been freed to Lead. He is a Leader who exercises Individual Initiative (I2) by taking action in furtherance of his group’s articulated purpose WITHOUT SPECIFIC INSTRUCTIONS. He initiates movement toward advantage for his group in the absence of explicit authority because he is the rare man who will Lead with or without another Leader to direct him. He is That Somebody.
F3 could not function without HIMs willing to be That Somebody.”
F3 is an organization that was created in order to invigorate male community leadership. THAT is our mission. Carrying out that mission, whether it be communication, Site-Q’ing, organizing a 2ndF or 3rdF outreach opportunity, just plain old Q’ing, keeping each other accountable, stepping up to take someone’s place to Q, planting, growing, serving, etc., means each of us must be That Somebody, it means we must practice Sua sponte leadership…just like the Rangers, like many others before us, like Jesus Christ himself! (Quotes adapted from: Qsource, 189)
Tools of the Trade
A shameless plug for the tools of the trade in the above pic: Both are available at F3nation.com where you can click on the Gear button to pick up your own.
BOM/COT:
Announcements: Q schedule is out and includes a leadership Pow-Wow scheduled for Wednesday evening 9/2 @ 6:30 pm. Summit volunteered to host, details TBA. All invited!
Naming of FNG’s: Welcome again to Bolt & Biddie
Prayer: Prayer offered for a few PAX’s marriages. For Brineball, having a doc look at a nerve issue. For Chattahoochee. And a few others which slip YHC’s mind as of this writing, but they never slip God’s mind.
Lawn Chair Coffeeteria: YHC invited all PAX to stick around the circle after the COT for coffee/munchkins. Good times. Camaraderie.
