First round break 10 Pretzel sticks per side Not so easy lazy boy
Second round Toy Soldier set 50 lbcs 20 E2Ks per side 10 big boys
3rd F Hit on United’s men’s night. The pastor talked about what is you scoreboard? Money, promotions, success? It should be: Legacy, relationships, family
Third round 15 gas pumpers 15 American hammers 15 big boys
Mosey back to AO
Bolt 45
Number-Rama NAME-A-RAMA COT
5 HIM showed today: Semi, Toy Soldier, Trex, Mr. Mom, Hump day
Warm-a-Rama 15 seal jacks i/c 15 Imperial walkers i/c 15 plank jacks i/c 10 hip circles oyo (each direction) 30 Moroccan night club i/c 15 Michael Phelps i/c 15 seal waves i/c
The Thang
Frisbee golf 6 holes
Merkins x 10 Lbc x 10 Squats Derkins x 5 Lunges x 5 Football sled
3rd F
During a prank, a student stuck a paper on his classmate’s back that said “๐’๐บ ๐ฆ๐๐๐ฝ๐ถ๐ฑ”, and asked the rest of the class not to tell the boy.
Thus the students began laughing on and off…
Came afternoon math class started and their teacher wrote a difficult question on the board.
No one was able to answer it except the boy with the sticker.
Amid the unexplained giggles, he walked toward the board and solved the problem.
The teacher asked the class to clap for him and remove the paper on his back.
She told him: “It seems that you donโt know about the paper your classmate has pasted on your back.”
Then the teacher looked at the rest of the class and said:
“Before I give you a punishment, let me tell you 2 things:
First, throughout your Life, people will put labels on you with many nasty words to stop your progress.
Had your classmate known about the paper, he wouldn’t have gotten up to answer the question.
10 each side seated hip flexors i/c (In a seated position on the ground, legs together, move one leg out about a foot for 1, out another foot for 2, back to first spot for 3, and back together for 4) 10 pretzel sticks per side, oyo 10 each side seated hip flexors i/c
Mosey back to AO ( playing frogger crossing rt 24 )
Ended with a round of Mary Flutter kicks Hello dollies LBCs Gas pumpers
Number-Rama NAME-A-RAMA COT
4 HIM showed today: Semi, Looney Toons, Chauffer, Wildwing
Warm-a-Rama 15 Seal jacks i/c 15 Imperial walkers i/c 15 plank jacks i/c 10 hip circles oyo (each direction) 30 Moroccan night club i/c 15 seal waves i/c
The Thang
Each PAX grabes 2 water bottles Mosey to playground across the street 10 low side plank rotator i/c ( both sides) 30 urkins oyo 10 hanging knee raises oyo 10 swerkins 10 split squats ( per leg ) 10 pretzel sticks (per side)
3rd F 9 lessons from F3 1. You can go a lot farther with others by your side. 2. Men need challenges to stay sharp mentally, physically, and emotionally. 3. Confidence is built by setting and accomplishing goals. 4. Competition makes us better. 5. Sweat and shared suffering build strong bonds. 6. If youโre not accelerating, youโre decelerating. 7. Youโre stronger than you think you are. 8. The COT is great therapy. 9. Friends make life worth living and loving.
Complete 2 more rounds of exercises
Mosey to parking lot Chappie run back to flag (water in mouth)
5 burpees for reward
Number-Rama NAME-A-RAMA COT
5 HIM showed today: Semi, Nutz, Gee-AYA, Wildwing, Looney Toons
First round is 1 Run, Second round is 2 burpees, 1 Run. Third round is 3 diamond merkins, 2 burpees, 1 run and so on until 12 rounds are finished.
1 run
2 burpees
3 diamond merkins
4 merkins
5 E2K
6 big boys
7 flutter kicks (double count)
8 American hammers ( double count)
9 mountain climbers (double count)
10 air squats
11 side straddle hops
12 curb dips
Plank for the 6 to finish.
After 3rd F, Start round 3 with a run around the parking lot and do all 12 steps again.
Last but not least Bolt 45!!
3rd F
Be a bridge builder
โThe Bridge Builder,โ by Will Allen Dromgoole. It tells the story of an old man who came to a vast chasm while traveling on foot on a cold, gray evening. To cross it, he had to wade through a โsullen tide.โ Although โthe sullen stream had no fear for him,โ once the old man had safely reached the other side, he turned around and built a bridge back the way he came.
A fellow traveler asked the old man: Why, when his journey was nearly over, would he build a bridge he would never use? The old man explained that on his journey, he had seen a โfair-haired youthโ who would be traveling the same way after him. The chasm that had been no problem for the old man, he said, might be a pitfall to the young man. The old man concluded: โHe, too, must cross in the twilight dim; Good friend, I am building this bridge for him!โ
There are two types of people: Those who build bridges and those who burn them. Which type are you? No doubt, Jesus Christ was a bridge builder. One clear example of this is in John 8, when some Pharisees bring a woman to Jesus who was caught committing adultery. They said to Jesus, โโTeacher, this woman was caught in the act of adultery. In the Law Moses commanded us to stone such women. Now what do you say?โโ (vs. 3-5).
As usual, the Pharisees were trying to trip him up. But Jesus was way ahead. His simple way of dismissing these charges was to doodle on the ground for a few moments before standing up and saying, โIf any one of you is without sin, let him be the first to throw a stone at herโ (v. 7).
Youโve probably heard it said that God loves the sinner, but hates the sin. This account in John 8 illustrates this truth beautifully. Jesus built a bridge of mercy and compassion to this woman who didnโt deserve it. Why? Because he loved her. She was one of his most precious creations, and he didn’t want to see her die in her sin without God or hope.
But in that love, Jesus didnโt ignore her sin. He didnโt overlook her adultery. He told her, โGo now and leave your life of sin.โ With those words, Jesus demonstrated the perfect balance between compassion and speaking the hard truth.
Usually you and I focus on one or the other. Sometimes weโre compassionate to those who have messed up royally, but we donโt correct them. We donโt point them to the truth about their sin, so they end up doing the same stupid thing over and over. Other times, weโre quite good at spewing truth all over someone whoโs goofed up, but we do it with very little compassion. The truth hurts by itself; we donโt need to beat people over the head with it.
When was the last time you reached out to someone who felt they didnโt have a friend in the world and you showed them the compassion and love of Christ? Jesus came to build bridges to sinners and save them. He built bridges to fishermen, lepers, prostitutes and tax collectors; he built bridges to those who were sick, hurting and hopeless. And, thank God, he built bridges to you and to me. So, if you and I are serious about following him, we need to put down our matches and lighter fluid, and start building bridges
We need to build bridges and reach out to people that are in need. Also we need to keep reaching out time after time because maybe that person is not ready for help but we need to keep on reaching out to help.
The Dolly โ legs apart then together, legs straight, 6 inches off ground.
High Dolly(Rosalita) โ Legs apart then together, legs straight
Dying Cockroach. Legs in sky, touch opposite foot, in cadance.
3rd F
Harnessing the Power of Decision Making decisions and using your Personal Power, which is your ability to take consistent action, change your life. This power is already within you and just needs to be awakened by igniting your desire and by showing yourself some simple systematic strategies on how to get greater results on a daily basis. If youโre dissatisfied with some area of your life right now, instead of getting frustrated, get exited. Because until you get dissatisfied, you wonโt do anything to really take your life to another level. No matter whatโs happened in your past or how many times youโve tried and failed, none of that matters because each moment is a fresh new opportunity. The biggest trap that keeps people from taking action is fear: fear of failure, fear of success, fear of rejection, fear of pain, fear of the unknown. The only way to deal with fear is to face it. Look it in the eye, and take action in spite of it. Itโs not what we can do in life that makes the difference. Itโs what we will do. Often, we donโt follow through because we donโt know what we want, and when we do know, weโre afraid to take action.
THE ULTIMATE SUCCESS FORMULA
If you want to create success in your life, there are four steps:
Know your outcome.
Get yourself to take action by deciding to do so.
Notice what youโre getting from your actions.
If what youโre doing is not working, change your approach
Our country and countries across the world are being greatly affected by COVID-19. Here is the โofficialโ statement from F3 Nation on what is happening right now.
We are a #Starfish. Our mission is explicitly to invigorate male community leadership. Our hope is that we, to some degree or other, have done this. Therefore, we urge you to look locally to your Nantโans for guidance on what you may want to do on the ground where you are. From Charlotte, we canโt know what the best practice is for Omaha, nor would we pretend to. Omaha will know what to do for Omaha, the same is to be said for regions across the Nation.ย
Be smart. Weโve all likely seen by now the many practices that are recommended by the CDC and other experts. In fact, very many of the great Leaders and Nantโans of F3 have already put out guidelines for how they suggest things be handled locally in their regions. For example, in Puget Sound, where the virus made US landfall, they have been adjusting their COTs to not include a BOM, encouraging men to stay home if they feel sick, no partner work, etc. Again, look local for what you all might do to avoid spread of both the virus and any panic that may surround it.
LEAD. It is times like these that we now get to put into practice all this stuff weโve talked about over the years. We have attempted to get ready for the expected, while staying ready for the unexpected… this is truly unexpected, unprecedented even… Lean in, do good, find a way to be useful and of service to your family and your community (even if that truly is staying home because you arenโt sure if youโve been infected) and then articulate your vision of how you intend to help people… persuade them to join in the help, and exhort them as necessary.
Men, THIS is the kind of thing that we were made for. THIS is the kind of thing that youโve been getting ready for by posting and living third. Go make cool stuff happen… we will get through this just fine.
We love you, and if the Nation can help in terms of resources, communication or otherwise, on a level past your local region, let us know. We will. ISI,
Thank you for the chance to lead the group this morning, I appreciate the PAX that made the extra effort to be there for my first Q in Delaware. My backblasts are pretty short but are usually prompt.
8 HIM enjoyed a full body beat down this AM with a focus on legs, shoulders and chest.
WARM-O-RAMA:
Copperhead Squat – 21 IC
Reverse Lunges – 21 IC
SSH โ 21 IC
Tin Soldiers โ 21 IC
LBAC โ 21 IC
RLBAC โ 21 IC
Moroccan Nightclubs โ 21 IC
LBC – 21 IC
Copperhead Merkins – 10 IC (ish)
THE THANG:
PAX lined up single file for an indian run to the parking lot by the bridge.
PAX paired up to do a Lazy Dora
100 Merkins per pair, P1 pushing, P2 planking
200 LBC per pair, P1 crunching, P2 holding 6 inches
300 Squats per pair, P1 squating, P2 holding Al Gore
Plank for 6 and then some
Returned to the AO by indian run
SSH โ 21 IC
Imperial Walkers / Storm Troopers / Whatever โ 21 IC
Grass Grabbers / Cherry Pickers โ 21 IC
This was the point I realized we were working out all the way to Six AM, off to the benches by the canal where:
Skull Crushers โ 5 IC (Left/Right)
Dips โ 20 OYO
Rinse and repeat x 3, then mosey back to the court.
COT/BOM:
Number-Rama
Name-O-Rama
Announcements:
Softball games Saturday in Milton to raise support for Delaware Food Bank: Bring your non-perishable food items to the ball fields (Suggestion: You could ruck them to the ball fields.)
2nd Annual Shamruck: Family Ruck this Sunday (3/15). Stepping off from the Big Lotโs parking lot in Milford at 3:17 p.m. Rucking 1 mile to McDonaldโs for Shamrock Shakes. Rucking 1 mile to return to parking. Bring a ruck (40 lbs if you weigh over 150, 20 lbs if you weigh under 150. If the kids canโt ruck pull โem in a wagon, bring friends, etc. Letโs just enjoy some time together under ruck and having some quality 2ndF and giving our families the opportunity to get to know one another.
Prayers
I’m not used to posting prayers online so I’ll leave it for people to comment section anything we discussed.
3rdF:
Since I left out a designated 3rdF, I’ll quote something here:
“F3 Nation defines Living Third as the consistent and deliberate placement of oneself third, behind Creator and Community.
We close each CoT with a brief โshout-outโ led by one of the participants. Men are free to pray to their god or to speak from a secular perspective โ F3 is open to men of all faiths and no faith, and the closing shout-out is generally the only faith-specific component of a workout. We do it because we are thankful for the opportunity to come together and build ourselves into better men and because the vocal and corporate expression of that gratitude builds a stronger F3 community.
Outside of the workouts, we have found that many F3 participants, after getting in the best physical shape of their adult lives and meeting their social needs for the first time as adults, start taking a more serious approach to questions of meaning and purpose. Many F3 workouts have spawned Bible studies, attendance at speaker series and other 3rd F initiatives. We encourage those efforts as supplements to the workouts and an important way for F3 participants to exercise leadership in their families and communities.”
WARM O RAMA: IN CADENCE —- SSH x 20, Cherry Picker x 20, Morrocan Night Clubs x 20, Smurf Jacks x 20, Travoltas x 20, Elwoods x 20
THE THANG:
(1). Each HIM receives a die to carry with him through the workout. The PAX mosied to a series of stations located throughout Lewes (Canal Gazebo, Canal Lot, St. Peters Wall).
(2). Before the PAX arrived at each station, the QIC threw his die. The group then performed ten times the number of Merkins shown on the initial dice throw.
(3). Upon completion of these Merkins, the PAX mosied to the next exercise station to perform the following routine: (a) Seal Jacks, (b) Tennesee Rocking Chairs, (c) Smurf Jacks, (d) Travoltas, (e) Elwoods, (f) Mountain Climbers. The number of repetitions for each exercise was determined by the sum total of all dice thrown by the PAX.
(4). The QIC then throws his own die and the PAX performs ten times that number of Merkins before again proceeding to the next station.
THIRD F:
The question posed was why vote on Super Tuesday? And if there is a reason, is this reason relevant to anything else happening to us? The QIC suggested that voting is an opportunity to think through what is important, to be inquisitive, and then to be intentional with the information gathered.
If this is a valid reason to vote – and to decide how one is voting – this same approach might be applicable to situations at home or work when an important decision needs to be made. Inquire, think, act. Simple…..?
And since there is a Presidential election coming our way, here are words of wisdom from earlier office holders:
“It’s easier to do the job right than to explain why you didn’t. (Van Buren)
“Amazing what you can accomplish if you don’t care who gets credit.” (Truman)
“In matters of style, swim with the current. In matters of principle, stand like a rock.” (Jefferson)
“Accomplishment is a journey, not a destination.” (Eisenhower)
“Presidents are like cemeteries, there are lots of folks under you and no one is listening.” (Clinton)
“If I walked across the the Potomac, the headline would read ‘Johnson can’t swim'”. (LBJ)
“I left an order to be awakened in case of any emergency, even if I was in a Cabinet meeting.” (Reagan)
COT / ANNOUNCEMENTS / PRAYERS
Milton Parade coming – See Pre Blast for workout next Saturday
