Another double-digit Saturday at the Aegis AO in Georgetown, DE. Hey, this is starting to look like a habit. Now, its time to start getting in some regular coffeeteria. YHC, along with Doubtfire and his 2.0 (FNG Fly Catcher) enjoyed some o’ that 2ndF following Saturday’s workout. Always well worth it!
11 PAX posted for what turned out to be a sunny Saturday at the Aegis–a rare sunny day, albeit rather breezy. It seems to rain more often than not at the Aegis, so we’ll take the sun any day. It went a little something like this:
DISCLAIMER
WARM-O-RAMA:
SSH – 18 IC
Moroccan Night Club’s – 18 IC
Italian Night Club’s – 18 IC
Cherry Picker, Crab Flipper, Hairy Chigger – 18 IC (CPCFHC’s)
Planks Jacks – 18 IC
Imperial Walker’s – 18 IC
THE THANG:
PAX led to YHC’s vehicle where each one received a paver & a frisbee (seriously, a frisbee).
Mosey to North Bedford Street Park carrying said coupons, holding paver OH every other block. Once arriving at the park, PAX placed pavers spread out along a line perpendicular to the swing set.
From the line of Pavers, PAX tossed their frisbee. Goal: Toss frisbee to distant picnic table in as few throws as possible (like in disc golf). Number of throws = the number of Swerkin Rounds per PAX. First 3 rounds = 25 Swerkins, subsequent rounds = 10 Swerkins (see video above for Swerkin demo). About half the PAX hit the picnic table in 3 throws (3 rounds), other half in 4 throws (4 rounds).
Frisbee Seal Crawl back to paver line.
Swerkin Round 1 – 25 Swerkins
Paver Drag to park bench, OH Press back to line.
Swerkin Round 2 – 25 Swerkins
*Frisbee Seal Crawl to picnic table was planned, but due to the number of broken frisbees from the first round YHC had to Omaha: Paver Drive to picnic table. *Apparently frisbees have a weight limit.
OH Lunge Press return to line.
Swerkin Round 3 – 25 Swerkins (those things carry some suck factor!)
Paver Drag to park bench, mosey return to line.
Subsequent Round – 10 Swerkins, while 3-Round PAX did a varied mosey around perimeter of field: Nur, Karaoke, mosey. Upon completion of Swerkins, other PAX caught up on perimeter mosey.
In midst of Swerkin rounds, PAX took a 3rd F breather. Because of sore throat and oncoming head-cold, YHC had to abbreviate his 3rdF. Here’s the full account of what was prepared/borrowed from the Q Source:
PAX stacked the pavers and frisbees for post-workout pick-up. Shout out thanks to Chattahoochee for the reload assistance!
Still time on the clock, so we circled up for a little introduction of Jack Webb (1/4 ratio).
Mosey return to AO
NUMBER-RAMA: 11 PAX, nice double-digits again! Let’s keep up the EH’ing; it’s that time of year when it’s a little easier to get new PAX to post. Hit ’em up men! Great push by all, especially Doubtfire’s 2.0 FNG!
NAME-O-RAMA: Welcome to Doubtfire’s 2.0, Harrison, now known as Fly Catcher. This young HIM is, in his own words, a “bird nerd.”
BOM:
Announcements
Prayers
Coffeeteria followed at Dunkin. Nor worries, we ate healthy and had some good fellowship between Doubtfire, Fly Catcher, and YHC.
Another damp morning at the georgetown circle but that didn’t slow us from hitting double digits for the first time at the AEGIS! Great push by all men!
Warmup-
Merkins IC
Arm circles forwards / backwards
SSH ICCherry Picker IC
Windmill IC
Moroccan NC IC
Mountain Climbers IC
The Thang-
North-
Mosey to church lot for Abs
Super Toy Soldier Set -In Cadence
25- lbc, 10 e2k, 10 Big boys
Flutter kicks 15 IC
American Hammers – 25 IC
Mosey back to Circle
East-
Mosey to Masonic Lodge parking lot.
Aiken legs set
20 squats
20 wall jumps
20 lunges (forward, 10 each leg)
20 split jacks
Wrap up with each pax runs up 2 flights of stairs and back down
Mosey back to circle
Break for 3rdF- ‘Say Not’
South-
Mosey to opposite side of Fire Hall
Partner up -one partner holds plank while other partner does merkins. Switch for each set of 20.
Merkins-
20 reg
20 wide
20 hand release
20 ranger
20 reg
Mosey back to circle.
West-
Mosey to M&T bank lot –
Partner up one partner does dips while other partner does merkins. Switch for each set of 10 Merkins-
10 reg
10 wide
10 hand release
10 ranger
10 reg
Mini Aiken legs
10 squats
10 curb jumps
10 lunges (forward, 10 each leg)
10 split jacks
Mosey back to circle.
Wrap up with toy soldier set
30 lbc. 15 e2k, 10 big boy
CoT
3rdF- ‘ Say Not’ from Mark Battersons book ‘Play the Man’ The hardest part of the body to subdue is the tongue. So, let’s issue a gentleman’s challenge. What we refer to as locker room talk, the Bible calls sin. Nor should there be obscenity, foolish talk of course joking, which are out of place. Here’s a simple rule of thumb: don’t say something about someone that you wouldn’t say if they were standing here. And above all, honor your wife with your words. If you’re going tot all about her behind her back, make sure you are bragging! There is a powerful little phrase repeated in Scripture: “ say not” Whatever you verbalize, you give power to. When you voice negative thoughts, you’re reinforcing what’s wrong. Over time, it often becomes a self-fulfilling prophecy. Instead of verbalizing negativity, speak words of faith. Instead of verbalizing complaints, speak words of praise. When God called Jeremiah to be a prophet, Jeremiah felt overwhelmed and under qualified. He used inexperience as an excuse, and God rebuked his excuse. Say not, I am a child. So Quit making excuses!I’m too old. I’m too young. I had bad parents. I’ve made too many mistakes. I don’t have the education. I don’t have the experience. SAY NOT! What needs to go on your “say not” list? You can start with obscenities, foolish talk and course joking. While you are at it, add gossiping and lying. And to top it off, quit insulting others or bragging about yourself. If we can subdue our tongues, there is no part of our bodies we cannot control. James likened the tongue to the rudder of a boat— it turns the whole ship. “ When we put bits in the mouths of horses to make them obey us, we can turn the whole animal. Or take ships as an example. Although they are so large and are driven by strong winds, they are steered by a very small rudder wherever the pilot wants to go. Likewise, the tongue is a small part of the body, but it makes great boasts.”Say not!
20 ssh. 15 windmills. 15 cherry pickers. butt kicks. high knees. L & R shuffle.
mosey to alley to do 11’s (almost) of Mike Tyson’s w/ a bear crawl in-between sets.
Mosey to Pine st. and do patriot run with last pax doing a burp before he sprints to front of line, all the way to the middle school.
3rd F. on scheduling/planning/calendar. Luke 14:28 For which of you, desiring to build a tower, does not first sit down and count the cost, whether he has enough to complete it?
99’s- in front of middle school with sets of sidewalks, run to 1st side walk do 33 pike press, nur to start. run to second sidewalk do 33 bicep curls(each arm), nur to start. run to 3rd do 33 merkins, nur to start. new round, same format but do 33 leg raises, 33 reverse crunches and 33 big boys.
When YHC chimed in to volunteer to Q on this date, he had a couple things in mind. 1) That it would be near his 3-year manniversary, and 2) It would also be near the Daytona 500. With that he had to adjust after realizing it was a Saturday workout, not a Thursday as he initially thought. (The plan was to use the traffic circle at H.O.B. in Milton as a mock track for our own sort of “Daytona 500.”)
Enough said, the PAX met in Georgetown at the Aegis AO for a Saturday workout celebrating YHC’s 3-Year Manniversary. Thanks to all the HIM who posted and a special welcome to FNG Mrs. Doubtfire. Great to have a new brother among us! And, yes, we’ll drop the “Mrs.” Reeeelaaax! In honor of FebNG and assuming the credit for bringing the FNG, Vanilla executed 2 Burpees as we circled up.
Here’s how the rest of 3 years, 3 stops. And 500 reps went down:
Warm-O-Rama:
SSH – 18 IC
Imperial Walker – 10 IC
Smurf Jack – 15 IC (No, YHC cannot start Smurf Jacks in the Seal Jack position.)
Cherry Picker, Crab Flipper, Hairy Chigger – 15 IC
PC Merkins – 10 OYO
The Thang:
PAX were gathered at the edge of the traffic circle. Each man ran a timed lap of the circle for “Pole Position.” Tclaps to Vanilla for winning the pole at 29 secs. The Pole Winner would be the first to run steps at our 3 COP’s (Circle Of Pain) along the workout route. Plus, each man was supposed recall his own pole time at the end of the workout and execute the corresponding number of Burpees. YHC conveniently forgot about that by end of workout. There’s always tomorrow.
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Mosey to 1st Stop — Steps on backside of County Bank
Pole Sitter (Vanilla) commences to run up steps & back down while other PAX did Seal Jacks, switch out with next PAX. Rinse & repeat until an accumulated 500 Seal Jacks are completed. Oh, come on! It was only approximately 72 Reps/PAX
YHC shared 1st portion of 3rdF Message:
3rd MANNIVERSARY: Three years ago this weekend I went to my first F3 workout after my buddy Wade (Nunchuk) put the EH on me to check it out. I want to share a few things I’ve gained from F3–things that kept me coming back: FITNESS – This is the “why” for any man who comes to an F3 workout. This one speaks for itself, but here’s where I came from: Spent just short of 12 years in the ARNG, and always stayed in great shape. I had that carrot (APFT) to motivate me. But I got out in April 2001. That’s 15 years with only a few short bursts of exercise BUT NO FITNESS. F2L (Freed to Lead) notes the difference: F3 “…is about fitness, not exercise…we’re far more focused on staying in shape. Getting in shape is a sprint fueled by the enthusiasm of a change for the better, but staying in shape is a marathon sustained by discipline and near-maximum effort virtually every day of a man’s life” (36). “Train yourself…”
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Mosey to 2nd Stop — Steps on front of ARNG Armory
*Pit Stop: Dragon Crawl, NAPA parking lot
2 PAX at a time, Vanilla & Nugget got us started running up, then back down the steps to switch out with PAX doing Merkins. Rinse & repeat until an accumulate 500 Merkins is completed.
YHC shared the 2nd portion of his 3rdF Message:
FELLOWSHIP – This is “why” any man keeps coming back. At the first (and every subsequent) workout all the other men kept encouraging me; they kept encouraging one another! In a matter of terms, each was saying, “Brother, you’re the reason why we’re here” (F2L 20). Afterward we all went to coffeeteria, and I knew I’d found something I’d been longing for–the camaraderie experienced that day. I’d found a group of men serious about locking shields and serious about going steel-on-steel like Prov. 27:17: “Iron sharpens iron, so one man sharpens another.” Through F3 I’ve gained deep friends in SC, here, and deep bonds in a lot of other places. The common problem that F3 solves (and why men keep coming back) is that men “forgot how to make friends.” “We could make friends when we were boys. We watch our sons do it now. Somehow, by the time we’re adults, we lose our grasp on that elemental skill” (F2L 50). To be honest, it’s an even greater challenge for me as a pastor, so I found F3 to be the perfect solution for curing the embarrassing problem of loneliness. Again, this is the common problem among men–not just among pastors. It’s also the reason we need to PROTECT and PROMOTE the 2ndF more. “Because the fellowship acts as the glue for F3, protecting and promoting the 2ndF is critical. Erode the fellowship and the PAX will come unstuck from the workout” (F2L 25). In another portion of F2L you read this: “Life..is all a mountainside that you either climb up or slide down, a little bit every day…F3 may be a better way for you to keep climbing. The plateau thing? That’s a myth” (F2L 38). Personally, F3 has helped me to keep climbing!
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Mosey to 3rd Stop – Steps on Side of County Admin Building:
*Pit Stop: Lt. Dan from power pole to power pole
Pole Sitter commenced to Bear Crawling up, then Crawl Bear down the steps, then switching with next PAX. Rinse & Repeat until an accumulated 500 Squats are completed.
YHC shared the 3rd portion of his 3rdF Message:
FAITH – Some of you may think the 3rdF (the way we do it) is BECAUSE I’m a pastor. But I want to tell you the ratio is significantly offset between the number of PAX who are pastors and those who are not. Many of the AO’s out there operate just like ours. The faith YHC personally expresses is NOT part of my life because I’m a pastor. I’m a Christian man first (God just happened to call me as a pastor) and my contribution to the 3rdF’s we have, gives me (each of us) an opportunity to share where true and lasting strength and leadership comes from. As far as the overall mission of F3, “To plant, grow, and serve small workout groups of men for the invigoration of male community leadership,” I keep coming back because I’m NOT a born leader. Leadership is a skill developed by learning and exercising leadership. I’ve continue to gain so much from others’ (yours) thoughts, insights, AND exercise of leadership. F3 has sharpened and invigorated me personally as a leader. And I hope to be able to say I’ve offered you the same in return, so that we’re all better leaders in our homes, workplaces, and communities in which we serve. For 3 years now different aspects of the Fitness, Fellowship, and Faith have taught me that “despite our easy lives, we need something hard to do, something to reach for” and so this incubator of leadership has trained me and been a catalyst for pushing through hard stuff in life. But where it counts most, I’ve learned to be a better husband and father. THAT’S WHY I KEEP COMING BACK!
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Mosey return to AO at the traffic circle
2 Minute Abs to wrap up the workout – 20 secs each non-stop (AMRAP) :
Knee to Elbow Crunches
Flutter Kicks
Scissor Kicks
Dying Cock Roaches
Gas Pumpers
American Hammers
That’s the deal. 3 years. 3 stops. and 500 reps (in honor of Sunday’s Daytona). Honored to Q and glad to be able to keep at it after jumping in as an FNG 3 years ago. Here’s to another 3, at least! Appreciate all the PAX posting and making the workout worthwhile. Appreciate all you guys.
Number-Rama – 7 PAX including FNG, Doubtfire
Name-O-Rama
COT/BOM
Announcements: Crayons & FNG’s, bring ’em. Crayons accepted until Friday 2/22 when we’ll ruck them to Milton PD to contributed to Faryn Adams’ collection to give to child patients at AI and other local hospitals. Remember, crayons are worth 1 Burpee/box and FNG’s are worth 2. Time is ticking, let’s get those crayon’s
Prayers: Chairman’s mom, Brenda; other requests concerning some HIM in PAX’s lives who are facing health battles
Summary: With 2 FNG’s in tow, and nearly double digits for the first time in Georgetown, 9 PAX sharpened iron in the county seat!
Warm-O-Rama
SSH – 20 IC
Seal Jacks – 20 IC
Smurf Jacks – 20 IC
Cherry Pickers – 20 IC
Windmill – 20 IC
Windshield Wipers – 10 IC
Rearview Wipers – 10 IC
Mosey to Georgetown Elementary for the thang!
The Thang 1: “Chappie Challenge”
PAX lined up along sidewalk 1 on near side of school front yard. Bearcrawl to sidewalk 2, mosey back to start, complete 30 merkins – OYO. Bearcrawl to sidewalk 2, Lt. Dans to sidewalk 3, mosey back to start, complete 20 Merkins. Bearcrawl to sidewalk 2, Lt. Dans to sidewalk 3, Dragoncrawl to sidewalk 4, mosey back to start, complete 10 Merkins.
Mosey to Library for The Thang 2!
The Thang 2: “Descending Curb Crawl”
Complete 10 Derkins, bear crawl to opposite curb for 9 Irkins, Crawl back to initial curb for 8 Derkins…rinse and repeat descending to 1.
Break for Third F: “Catch People on the Bounce”
QIC is currently reading “Everybody Always” by Bob Goff. The book challenges us all to love, literally everyone, regardless of their difficulty or what they’ve done or are currently going through.” A particular excerpt spoke deeply to me last night and I decided to share with the group. I believe that F3 is the perfect brotherhood to catch one another on the bounce…If you don’t know what I mean, read below:
“There’s one last thing the instructor told us in class. He said if the main parachute doesn’t open up, and the reserve parachute doesn’t either, you’ve got about 45 seconds before you hit the ground and make your mark. I was surprised and a little grossed out when the instructor said hitting the ground isn’t want kills you. Every bone in your body will break, of course. But after you hit the ground, you’ll bounce – and it’s the second time you hit that kills you as the broken bones puncture all your organs I know that is kind of graphic, but it’s true.
I’m a lawyer, so with this information in mind I figured I needed a strategy. Here’s mine: if none of the parachutes open up, when I hit the ground, I’m going to brag the grass and avoid the bounce. What is true in skydiving is true in our lives. It’s usually not the initial failure that takes us out; it’s the bounce. We’ve all hit the ground hard at work or in a relationship or with a big ambition. Whether we had a big, public failure or an even bigger private one, the initial failure won’t crush our spirit or kill our faith; it’s the second hit that does. The second hit is what follows when things go massively wrong or we fail big, and the people we thought would rush to us create distance instead. The express disapproval or teat us with polite indifference
If we want to be like Jesus, here’s our simple and courageous job: Catch people on the bounce. When they mess up, reach out to them with love and acceptance the way Jesus did. When they hit hard, run to them with your arms wide open to hug them even harder. God wants to be with them when they mess up, and He wants us to participate.”
“Everybody Always” -Bob Goff
Mosey back to AO for The Thang 3!
The Thang 3: 11’s of Box Jumps & Dips
PAX split into 2 groups at each planter of the GTown Circle. PAX completed 10 Dips at initial planter, ran across circle to opposite planter for 1 Box Jump, back to initial planter for 9 dips, back across for 2 Box Jumps…rinse and repeat until you’ve gone from 10 to 1 on Dips and 1 to 10 on Box Jumps. Total reps for each round always equaling 11.
Thang Part-0.5: G-Town Circle broken into 0.25 cent pieces. Lt. Dan to 10 Bench Dips; Butt Kicks to 10 Bench Dips; Lunges to 10 Bench Dips; High Knee to 10 Bench Dips.
Thang Part-1: Mosey to Library (0.5ish miles), 1 set of 11’s curb to curb, Bear Crawl to Erkins to Crawl Bear to Iron Mikes’ (squat thrust w/merkin).
Thang Part-2: Mosey to Middle School (0.25ish miles), 1/2-3/4 speed Jail Break (fast Mosey) to 2nd light post then Nur back to start 4x. Stopping at 2nd light post for 50 SSH 1x, 40 Squats 1x, 30 Merkins 1x, 20 Big Boys 1x.
Break for 3rd F; 3 Lies men believe about themselves (All Pro Dads) It all happened in twenty seconds. Nick Foles was the starting quarterback for the Rams, who had just lost two games in a row. He sat in a game planning room with quarterback coach Chris Weinke, and backups, Case Keenum and Sean Mannion. Suddenly Head Coach Jeff Fischer burst into the room. He thanked Foles for his service but announced he was no longer the starter. After that, the Head Coach left as quickly as he entered, leaving Foles blindsided. By the end of that season, just two years after being selected for the pro bowl, Nick Foles had lost his love for football and decided to retire. Game Over. How did he go from that moment to being Super Bowl MVP just two years later? He shares in his book, Believe It: My Journey to Success, Failure, and Overcoming the Odds, The 3 Lies many men believe about themselves. Lie 1: I Am What I Do: Believing this lie will make you (in your mind) as good as your last performance. If you win, you are a winner. If you lose, you are a loser, plain and simple. This lie was at the core of Nick Foles’ belief. He felt as good about himself as his last game. When he realized that he was not the sum of his successes and failures he finally experienced freedom. Regardless of his performance, he came to realize that God loved him unconditionally, and that was his true identity. After that, football was no longer about achieving a sense of self-worth. It was just about using his God-given gifts to play the game. Lie 2: I Am What People Say About Me: Believing this lie will make you as good (again, in your mind) as the last thing someone said to you or about you. This causes a lot of men to abandon their authentic self in favor of someone they think others will accept. They end up creating a person they think others want. It’s posing, rather than living. Are you in constant need of affirmation? When someone says something negative about you, does it send you spiraling? We are all in need of encouragement, and certainly, negative feedback hurts. However, until you can be honest and embrace who you are you will be a shell of a person. Lie 3: I AM What I Have: Believing this lie will make you as valuable as the sum of your possessions, your name, or sphere of influence. It will make you greedy because we can never have enough to feel full. It will make you fearful and anxious to hold on to what you have. And it will make you insecure as you compare yourself to others. Your wealth (or lack of) and your job (or lack of) does not define you. The amount of power or influence you have on society (or lack of) does not define you.
Thang Part-3: School parking lot next to bike rack; Over the Wall to 10 LBCs wash, rinse, repeat 5x. Mosey back to Circle (0.75ish miles).
Mosey to Soccer Field at St. Michael The Archangel
The Thang 1: “Catch Me If You Can”
PAX Partner/Team Up. Once PAX does an exercise while the other PAX NUR’s around the soccer field. Once PAX completes the exercise, He sprints to his teammate and they swap duties. Rinse and Repeat until full lap around field is complete. PAX Completed 4 Laps with the following exercises: Round 1: 5 Burpees, R2: 10 Squats, R3: 10 Diamond Merkins, R4: 10 Big Boys)
Break for Third F: Disruption (F1)
https://f3nation.com/2019/01/01/disruption-f-1/
Back at it…
The Thang 2: “William Wallace”
PAX back into teams. 1 PAX runs from sideline to the other sideline and performs a chosen exercise while the rest of the PAX are in plank. That PAX returns to his corner and alternating PAX run to opposing sideline to complete the same exercise. 3 Rounds of exercises were completed: 10 Merkins – High Plank, 20 Big Boys – Crab Plank, 10 Burpees – Forearm Plank.
Mosey back to the AO w/ 6 minutes to spare
The Thang 3: “Mary-Go-Round”
PAX had the chance to pick a Core Exercise (Mary), upon completion of called exercise, PAX ran a lap (Go-Round), came back for the next core exercise called, etc., etc. Scissor Kicks, 6 Inches, Flutter Kicks
Mosey to school – for sake of wet feet we used parking lot.
Nur to light pole 1- 15 squats
Lt dan back –
Nur to light pole 1 – 15 squats
Side shuffle to pole 2 – 20 flutter kicks
Side shuffle back to pole 1 , Lt dan back
Nur to pole 1 – 15 squats
Side shuffle to pole 2 – 20 flutter kicks
Sprint to pole 3 – 25 ssh
Sprint back to pole 2 ,Side shuffle to pole 1 Lt dan to start.
Nur to 1st- 15 squats
Side shuffle to 2nd -20 flutter kicks
Sprint to pole 3- 25 SSH
Karaoke to pole 4- 30 merkins
Karaoke to 3rd. Sprint to 2nd, Side shuffle to 1st , It dan to start.
Mosey to library –
Toy soldier set
American Hammers- 25
Pax choice ab – 4 count Freddy
Wosey during 3rd F – Setting goals vs resolutionsSet the goal. Layout a plan. Forget the goal and Work the plan.You need Mentor and a coachOften there’s a difference. Know the difference but seek both.
