Milton, DE

17 HIM showed up on a beautiful Saturday morning for a Yukon beatdown! @quattro, doodle, sinko, squirt, pick, @biddie, @bunt, @whirlybird, schwartz, @looney-tunes, @semi, @ruxpin, @tommy boy (down range from Cleveland, Ohio), @chauffer, @probe, @fireplex, @yukon all made it out and finished the running group! Great push men, we totaled 2.66 miles this morning. And some of you didn’t think you could run that far.

Warm-O-Rama

• 16 Side Straddle Hops (I/C)
• 16 Cherry Pickers (I/C)
• 16 Dancing Bears (I/C)
• 16 Windmills (I/C)

The Thang

• Leg #1-Patiot Run (two lines) to the intersection of Wagamon and Garden. 10 Burpees then Jail Break to the intersection of Garden and Rowland. 22 Peter Parkers (Spiderman) I/C. Jail Break back to the intersection of Wagamon and Garden. Toy Soldier set (50, 25, 15) and hold 6″ for the 6.
• Leg #2-Patriot Run (two lines) to the playground end of the Elementary School parking lot. 10 Compass Squats OYO then NUR to grass past the Middle School. 20 Merkins I/C. Toy Soldier set (50, 25, 15). Hold 6″ for the 6.
• Leg #3-Patriot Run (two lines) to the grass lot behind the Catholic Church. 10 Iron Mike’s OYO. 16 Mike Tyson’s I/C. Mosey back to the circle and finish the third leg with a Toy Soldier Set (50, 25, 15). Hold 6″ for the 6.

3rd F

Guantanamo Bay – On June 10, 1898, U.S. Marines landed at Guantanamo Bay. For the next month, American troops fought a land war in Cuba that resulted in the end of Spanish colonial rule in the Western Hemisphere. Cuban rebels had gained the sympathy of the American public while the explosion and sinking of the U.S.S Maine, widely blamed on the Spanish despite the absence of conclusive evidence, further boosted American nationalistic fervor. Popular demand for intervention in the Cuban-Spanish conflict led Congress to pass resolutions demanding the withdrawal of Spanish armed forces from Cuba, authorizing U.S. aid to effect this, and promising American support for Cuban self-rule. Spain declared war against the United States on April 24, 1898, and the United States promptly replied with a counter-declaration. While Spain was unprepared to sustain a war in its distant territories, America was ready and eager to show off its military strength. The Navy, under Admiral George Dewey’s command, easily broke Spanish control of the Philippine Islands in an engagement at Manila Bay on May 1. American attention then turned to the liberation of Cuba. On July 17, just five weeks after the landing at Guantanamo Bay, the Spanish forces under Admiral Pascual Cervera surrendered at Santiago. In the Treaty of Paris of 1898, the United States gained sovereignty over Guam, Puerto Rico, and the Philippines. Spain lost its colonial empire while the United States emerged with greater influence in international affairs and an increased sense of national pride.

F3 D-Day

Warm up 

12 hip circles each way (Delaware tornado)

12 fairy jacks 

12 cherry pickers 

12 windmill

Mossey to Cupola

12 merkins bear crawl down 

12 big boys bear crawl back 

12 squats bear crawl down 

12 Freddy mercury bear crawl back

12 American hammers bear crawl back (because we have to end the American way, by dropping American Hammers)

PFC. Lawrence J. Anderson, 25, Wilmington 

PFC. George Beebe, 25 Lincoln 

PFC. Walter S. Brinton, 27, Wilmington, 

2nd Lt. John M. Butler, 26, Farmington 

PFC. George S. Dill, 21, Middletown

Private Walter J. Dobek, 22, Wilmington 

Sgt. Charles N. Donoghue, 28, Wilmington

Technician 5th grade Julian A. Long, 33, Wilmington 

Capt. Stephen McGregor, 36, Wilmington 

PFC. James M. Padley, 27, Claymont 

Private Franklin J. Polster, 25, Wilmington 

Private William Verderamo, 30. Wilmington 

In remembering the 12 that gave their lives 79 years ago from Delaware everything we have done today has been 12. We could surely have changed things up a in regards to the bear crawls however; these guys only went one direction and most likely did it in a low crawl manner. This list excludes the two who were killed in training exercises prior the invasion. 

Repeat workout as needed to completion time. 

Name o Rama 

Prayers- Mr. Clean, Gator, Quattro father in law 

Announcements- Labor Day, Memorial Day 

COT

5/30/23 The Boro Workout        

20 SSHs

15 Cherry Pickers

10 Blarts(Al Gore, start Left, Forward, Right, and Back = 1 rep)

15 Windmills

Mosey to the School Parking Lot

Length of parking lot

Round #1

Lt. Dan, Side Shuffle, Mosey, Frog Jumps

Round #2

Jail Break, Side Shuffle, Nur, Crab Crawl

Round #3

Side Shuffle, Dragon Crawl, Side Shuffle, Crawl Bear

3^rd F

Sometimes, the day after a challenging workout can be a struggle. Your muscles are sore and that makes it hard to get in and out of your car (if you can get to your car in the first place). But there are ways to ease the pain from a good workout. Here’s how to speed up your recovery:

Drink a lot of water

Hydrating after a workout is key to recovery. Without enough water in your body, you won’t be able to bounce back and take advantage of all of the hard work you’ve just done. Water provides many benefits for your body, including carrying nutrients and oxygen to your cells and regulating body temperature. Without proper hydration, it’s difficult for your body to normalize blood pressure and stabilize your heartbeat. You’ll reap the rewards of your tough workout when you drink water.

Get enough sleep

Getting proper rest is easily one of the most effective ways to recover from any form or degree of physical exertion. Sleep allows your body to repair its muscle tissue. Hormones, such as human growth hormone and testosterone, increase during sleep, which helps you perform even better the next day. By sleeping eight hours each night, you’ll not only recover quickly but also reduce your chances of injury.

To improve your sleep quality, give yourself time to relax each evening as you get in bed. Sticking to a regular schedule will help you avoid being overly tired before getting in bed. You can also fall asleep quickly by stopping the use of electronics at least a half hour before your bedtime. Following these sleep tips takes discipline, but you’ll be well-rested when you wake up.

Eat nutritious food

Consuming the best foods possible will give your body the proper fuel it needs to perform and recover. What you put in your body matters because your recovery depends on the vitamins and nutrients you digest. Physical activity puts stress on your body, so you need to support the recovery process by eating well.  

Foods that can be beneficial in your recovery process include whey protein powder, black beans, whole milk, Greek yogurt, whole-wheat pasta, and chicken. Give your body foods that will provide energy and nutrients that facilitate muscle building.

Massage

An effective way to reduce delayed onset muscle soreness is massage. This increases blood flow which speeds up the recovery process. The increase in circulation also helps to reduce the feeling of fatigue that follows a tough workout. Intense muscle soreness can be reduced (no matter what type of workout you’ve done) with the help of massage. This is true for a wide range of physical activity from running to bodybuilding. Apply what you’ve learnedBy putting these tips to work for you, you can provide your body with the tools it needs to recover. The sooner you recover, the sooner you can continue to achieve your fitness goals.

Toy Soldier Set(50 LBCs, 25 E2Ks, 10 Big Boys)

Mosey back to the Fire Station

15 Box Cutters

20 Flutter Kicks

20 Four Count Freddies

Name-O-Rama – Roscoe, Quattro, and T-Rex on Q

Prayer Requests – Ruxpin’s M, Quattro’ FIL, and Semi’s M.

F3 Workout 4.28.2023

SSH – 15 reps

Windmill – 15 reps

Arm circles – 10 each way

Bolt45

Mosey to the Fire House

Four Corners Workout

1^st Corner By VFD Sign – (ABS)50 LBCs, 15 E2Ks each side, Flutter Kicks(50 double count)

2^nd Corner by Stairs – (Arms) 20 Curls for the Girls, 20 Shoulder Press, 10 Tricep Extensions

3^rd Corner by Pine Street – (Legs) 20 Iron Mikes, 20 Lunges(10 each side), 20 Calf Raises)

4^th Corner by Bedford Street – (Back) 20 Diamond Merkins, 20 Wide Merkins, 20 Merkins

Station 1 to 2 – Bear Crawl

Station 2 to 3 – Dragon Crawl

Station 3 to 4 – Crab Crawl

Station 4 to 1 – Lt Dan

3^rd F Motivation

Encouragement – Words or behavior that give someone confidence to do something.  Everyone in this circle has been tested multiple times with challenges that we all think we cannot achieve.  That is the Lord helping us become stronger HIM.  He said in (Isaiah Chapter 41 Verses 10) ”So do not fear, for I am with you; do not be dismayed, for I am your God.  I will strengthen you and help you; I will uphold you with my righteous right hand.”  Think about a recent event, the passing of my father, Johnny’s father, trouble with a spouse, a friend, a co-worker.  The group of HIM inside this circle has been there to help each other overcome this adversity, struggle, challenge we have been dealt to find that confidence to do that one thing we needed to do to feel that accomplishment.  Continue to set a goal for yourself to find a person, young man, child, to help encourage in school, work, church, sports, whatever it may be to help gain the confidence they need to take that next step.   

I said this quote on my last Q where I had to step up and fill-in on a day I don’t normally attend.  “Once you learn to quit, it becomes a habit” – Vince Lombardi

Write that down somewhere where you can see it and have that phrase be your encouragement.

Wall Sits while teammate did 10 burpees

Mosey back to circle

2 sets of Iron Cross – Hold 2 Bricks in hands and lay on your 6 in a T with Hands and Feet at 6”

Name-O-Rama: Quattro, Sink-o, Doodle, Bunt, Woodstock, Semi, Toy Soldier, Fireplex, and T-Rex

Prayers – Lots of people’s feet, Fireplex’s family, and T-Rex’s family.