DEATH BY BURPEE” – This is a test of mental toughness…. You against you and you can only cheat yourself. Do your best as we want to see an improvement when we revisit this again after the burpee challenge in August
Minute 1 – 1 burpee
Minute 2 – 2 burpees
Minute 3 – 3 burpees
Minute 4 – 4 burpees
(To 20 total if you can last)
If you fail to make the amount of burpees in a minute, you are done!
***** Keep your total in your head and I’ll mark you down
3rd F – LT Brian Murphy (podcast to follow)
CHILDISH GAMES
6 corners – you run to a corner and someone rolls the dice. If it lands on your corner number, you stretch….. everyone else must partake in the workout (must run to corners 1-6 and be in there before dice stop)
1 min for the losers who guessed wrong or have no luck.
Bear Crawl Baseball – Bear Crawl to 1st 50 Bobby Hurleys, Bear Crawl to 2nd 25 Merkins, Bear Crawl to 3rd 25 Big Boys, Bear Crawl to Home 50 Gas Pumpers(all exercises OYO)
3rd F
Normally, I talk about stress, anxiety, or some other mental health concerns going on in my life right now. But I am going to bring up something that my cousin who is a nurse in Chicago posted on July 4th evening as she was working in the hospital where those victims were sent. Her friends were texting her about donating blood. When was the last time you have donated? I donate and there will be a time when I need blood on an operating table or ER. We can help save lives of someone who has the same Type as you! I am not affiliated with any donation center but looked up the Blood Bank of Delmarva and they have the following donation events coming up:
Crooked Hammock Brewery(Lewes, DE) – 7/18 and 7/28 12:00-5:00
Georgetown Cheer – 7/20 12:00-6:00
Seaford Volunteer Fire Dept – 7/21 1:00-6:00
Big Oyster Brewery – 7/26 12:00-5:00
Milford Elks Lodge – 8/1 12:00-6:00
You never know when your life might be dependable on the donation of someone else’s blood.
Bridge of Hate – One pax will then be lifted and passed down the line of the pax that are laying on the ground. When the pax that was being passed down the line gets to the front he lays next to the last man and the man at the rear of the line then gets passed down, so forth and so on.
Curls for Girls with Coupons from home plate to right field
Mosey to Park next to Presbyterian Church (stopping along the way for 15 Monkey Humpers I/C)
The Thang
Pax divided into groups of three somewhat equally sized HIM. Exercise #1: Three Amigos-groups squatted back to back and walked 75 yards stopping every 25 for 10 Merkins. If the group broke their squat the completed 10 Burpees. Exercise #2: 6 Rounds of Daft Punk, also known as the Around the World Lunge (I/C). Exercise #3: 6 Pretzel Merkins each arm. Exercise #4: Bolt 45. Exercise #5: War Hammer. Exercise #6: Groups did Empty Wheelbarrow (third HIM duck walked) changing position every 25 yards until everyone had been in each position. Exercise #7: 20 Stump Hugger (I/C). Exercise #8: Suicides (25 yards, 50 yards and 75 yards). Mosey back to the Circle to close with Number Rama, Name O Rama, naming of 2 FNGs, announcements and prayer requests. Followed up with coffeeteria @ Dunkin Donuts.
Third F
In following with 2 weeks ago being the 6 year Manniversary and Cowbell talking about his first beatdown with F3, this weekend marks my 2nd Manniversary. Quattro had be getting on me to come out for some time but for one reason or another I wouldn’t make it. July 4, 2020 I decided after my morning 5k that I was going out. Being warned upon arrival by Gump that I picked a bad week to show up because, “Fireplex really brings it!” Fireplex introduced me to the Bolt 45s and then ran us to the school where he kicked my butt with his “BLIMPS.” Fortunately for me, he forgot the I came before the M in BLIMPS. That means I only had to do 30 Merkins 4 times instead of 40 Merkins 4 times. I got through the first two sets, but the third one was killing me. I remember Quattro and 2 other HIM after finishing all their Merkins came back and finished mine with me. Quattro even pushed me to do 7 at a time instead of the 5 that I thought was already all I could do. After the BLIMPS, we Moseyed back to the Circle. Along the way I had to walk. The rest of the PAX circled back and picked up the 6. Then there are the Third Fs. This group makes us better men spiritually, as a husband, as a father, as a child and as a citizen. Every message speaks to one, all or a combo of those topics. No one gets left behind and no one is left where they are when they show up for the first time. This group is always moving in a positive direction1
Fox Hole Merkins – aka Gas Station Hotdogs(20 reps)
Sally’s Cousin – Play Flower by Moby
Curls for the Girls with Coupon(15 seconds, 30 seconds, 45 seconds, 30 seconds, and 15 seconds) – max reps by each PAX
Hernia – Lay on Back V-Ups with Coupon
50 LBCs
25 Big Boys
15 E2Ks
3rd F
Lots of people are experiencing some hard times with work, family, themselves, or another person. I see this with my own life. The stress at work with a new system is leading people to look for another job. The stress of how are we going to afford our next mortgage payment, the stress of not connecting with your spouse, not having that close friend be that close anymore leads people down paths that need to have a little light shined on them. Whirlybird called me the other day to ask about my Mom, that means a lot, lots of guys in this group have come to be there for one another. If you have that feeling of needing to reach out to someone to check on them, do it. If you need that support, call one of us here in F3.
Psalms 34:17-18
When the righteous cry out for help, the Lord Hears, and rescues them from all their broken troubles. The Lord is near to the brokenhearted, and saves the crushed in Spirit”
Make that call today to someone you haven’t talked to in a while. Brighten their day and make them smile because you could be that person that saves them from going down that dark path.
Welsh Dragons – Bear Crawl 4 Steps, 1 Merkin, 1 Plank Jack, Should Tap each side(10 Reps) use driveway to side road
110s – Split into Groups and run 110 yard sprints(3 sets of Sprints)
Name-o-rama- Quattro, Whirlybird, Mr. Mom, Semi, Flat Tire, Focker, Baa, Sherlock, Flat Bottom, Wooley, Looney Tunes, Spreader, Toy Soldier, Fire Plex, Struedel, T-Rex on Q.
Looney Tunes on Q at CHOP for a cold windy Spring day in May. The point of the workout was to throw some Chaos into the Routine to mix things up, keep us out of breathe and our bodies guessing.
21 Men Posted to the CHOP for this morning’s beatdown.
Warm Up5:15-5:20 minutes
20 Morrocan night club
10 Burpees
20 Harry triggers
20 on your 6 hairy triggers
10 Count back leg stretch
20 Imperial Walkers
20 Side Straddle Hops
Part 2 5:20-5:25 Minutes Wosey to the Wall
10- In Cadence Inverted Merkins
20 – Big Boys
Part 35:25-5:35 Minutes
Half Mile Mosey to the Bottom of the Hill
3rd F– See Below
Bolt 45 Part 1 at bottom of hill
Nur to top of the Hill
Bolt 45 Part 2 at top of hill
Bear Crawl down
Bolt 45 Part 3 at bottom of hill
At this point it was rumored through Quattro that Hideous complained about the Awesome workout we were having. So Looney Tunes pulled the plug! Declaring we were stopping the workout and heading back to CHOP to start over.
That’s it’s! Mosey Back to CHOP: 5:35-5:45 Minutes
25 Tibialis Raise – Back against the wall, Feet shoot out. lift feet lower them.
25 FHL Calf Raise (Flexor Hallucis Longus) Hand against the wall feet shooting out
25 Repeat Tibialis Raise
PART 5 5:50-5:55 am
Coupons to Hell
Teams of three with Coupons
Everyone had the chance to go Once:
Man 1 – 20 Slow Bicep Curls
Man 2 – NUR with block
Man 3 – 20 Slow Overhead Press
DONE
We named a new FNG- Boones Farm! Welcome to F3
3rd F from John Whiting-Bulletproof EntrepreneurYou’ve got this ultra-powerful tool at your disposal and nobody has ever shared with you how to use it or even what it is!You are composed of mind, body and soul.You are a soul, a being, YOU. You just happen to be living in a body. When someone is talking to YOU, they’re talking to you, not the body, not the mind… YOU! You are incredibly powerful. Your thoughts until this point in your life have created the reality which you now know.Some may call this “your heart”Every single thought you’ve had has created your reality perfectly.
Your MIND is separate from YOU
Your mind is a collection of mental image pictures organized by similarity.
They go back in time since the beginning You are not born with fear and anger. They are learned, recorded and stored as mental image pictures.Your mind is the voice you hear telling you to be afraid, angry, sad, depressed, resentfulYour mind is NOT YOU. This is incredibly important Your body is not YOU eitherYour body is a vehicle for this physical universe Your body is the vehicle for your soul (YOU) and your mind The entire game of the physical universe is to achieve your soul’s desires while consistently reducing the limitations of the mind and body.
Easter Weekend Beatdown: the Stations of the Cross Workout F3antastic workout I devised to celebrate Jesus before a weekend of Egg hunts and over eating!
The Reason for the Season
The WARMUP 20 Side Straddle Hops 20 Harry triggers 14 Imperial Walkers 20 Cosack Squats
**Mosey to the School – Go down S Bedford. Right on West Pine Street.** 10 count for the Q to catch his breath. I explained there was a theme to this workout and there would be 14 stations, to see if the HIM could guess it.
The THANG Nur to station 1 1st Station: Jesus is condemned to death (50 Merkins) Nur to station 2 2nd Station: Jesus carries His cross (50 American Hammers. seated twists) Nur to station 3 3rd Station: Jesus falls for the first time 10 Burpees. Nur to end **PLANK FOR 6 The third F was broken up and this was the first portion, I explained that we were doing a Stations of the Cross workout, no one guessed it. Catholics love the stations of the cross.
Up next: 4th Station: Jesus meets his mother – Mary 4 minutes of Mary**
The Dolly – legs apart then together, legs straight, 6 inches off ground.
High Dolly(Rosalita) – Legs apart then together, legs straight
Dying Cockroach. Legs in sky, touch opposite foot, in cadance. ****
**• JAIL BREAK BACK to the starting point**
5th Station: Simon of Cyrene helps Jesus carry His cross Wheel Barrell to station 6
6th Station: Veronica wipes the face of Jesus (20 Big Boys)
Wheel Barrell to station 7 (bonus)
7th Station: Jesus falls for the second time (20 burpees)
Nur to Station 8 8th Station: Jesus meets the women of Jerusalem 14 Air squats.
Nur to Station 9 9th Station: Jesus falls for the third time (30 Burpees)
10th Station: Jesus clothes are taken away (100 LBCs lil baby crunches)
11th Station: Jesus dies on the cross Bear Crawl to the Wall!
12th Station: Jesus is nailed to the cross (2 minute wall sit)
13th Station: Jesus is taken down from the cross (40 lunges)
14th Station: Jesus is laid in the tomb (50 push-ups)
F3 is the place to be, for both you and me. Nobody here forces you to do what you do. We are here to help, not only when you yelp but also in our daily lives, for those things you can’t tell your wives. It’s time to get this show on the road, before our energy gets forever slowed.
Warm up
25 Cherrypickers, 25 Side straddle hops, 25 windmills
Mosey to ACE parking lot to do 25 merkins, 25 big boys, carry weights while others planked or bear crawled behind you, 25 jump squats, wall sit for 2 minutes, dead cockroach for 2 minutes, mosey to CHOP for Circle Burp and ended with 25 (3 count) flutterkicks.
16 HIM posted at the Circle in Georgetown on Saturday for mostly leg beatdown. Bolt, Woodstock, Quattro, Sinko, Doodle, Spaceman, Looney Toones, Semi, T-Rex, Doubtfire, Chauffer, Chappie, Bubba, Fireplex, and Yukon.
Warm O Rama
Side Straddle Hop (25 IC)
Windmill (25 IC)-slow down Yukon
Dancing Bear (20 IC)
Cherry Picker (25 IC)
Pretzel Merkin (6 IC each arm)
Mosey to Georgetown Middle School stopping at James and Robinson for some Monkey Humpers (15 IC)
The Thang
Standing Long Jump from one light pole to the next, suicides to the next 2 light poles, plank for the 6
Duck Walk to the next light pole, suicides to the next light pole and fence, plank for the 6
Lt Dan to the next light pole, suicides to the fence, plank for the 6
Monkey Jumpers to the fence, suicides to the light poles, plank for the 6
Nur back one light pole, 10 Burpees (brought on by fire siren) 50 Gas Pumpers OYO, plank for the 6
Nur back one light pole, 25 Big Boys OYO, plank for the 6
Nur back one light pole, 50 LBC OYO, plank for the 6
Nur back one light pole
Mosey to Circle for Number Rama, Announcement and Prayer Requests, and Name O Rama
The 3rd F is the 2nd F
What is Fellowship? By definition fellowship is “friendly association, especially with people who share one’s interests.” It means closeness. We as F3 have this closeness, this bond. We joke around, bust each other’s chops, the teasing is part of it so long as we don’t cross the line (with this group that line is a long way off). That’s because it’s all in fun. Each one of us knows that no one else here is trying to hurt anyone else here. The other part of fellowship is the support we give each other. Everything from pets to new babies, looking for Christmas gifts to a good doctor, from a family crisis to (tough word) transportation. A guy can make a snarky remark in one post and in the next post he’s lifting and encouraging. Sometimes both posts are directed at the same HIM. Sometimes the snarky remark and the lifting and encouraging are in the same post. The fellowship of this group knows the snarky remarks are all in fun, never serious. But we also know that when there’s a need this group of HIM gets serious. I personally have experienced the serious side of this group. Before I was in this group 2 HIM cancelled their evening plans to take me up state for the only “fun” evening I had in a 2 week span as I moved my brother from hospital to hospital. A third HIM came and visited my brother and family in New York. Just last week a HIM and his family stopped their dinner to look for my missing son, Pick. This same HIM posted a general prayer request and I know that many if not all of you stopped what you were doing to pray for my family. My desire is that none of us take for granted the FELLOWSHIP of this group of men.
Annie This exercise instructs pax on the art of clean floors, be warned some pax may break out in song and dance. Hold plank and rotate one arm in a circular motion while holding plank with the opposite arm. 10 each arm each direction
Finkle Swing, named for the infamous kicker “Ray Finkle” it is said that this was the stretch that lost him the big game. Pax swings one leg at a time back and forth to warm up those hips
Happy Jacks Do 5 side straddle hops in cadence then after the 5th one everyone does two jump squats.
Manatee -While in the default Superman position, with left hand twist left and back to grab right foot, return to default, then take right hand and twist right and back to grab left foot. Bend at the knee as needed. A nice stretch on that lower back while working your core. If you were in the water you’d probably look as pretty as a Manatee, sometimes referred to as The Sea Cow.
The Thang
Mosey to Bridge ove the Missipillion River, Train rolled tru so we did 10 Burpees
Duck walk over the bridge
Moseyto parking lot where Arenas is
From the start line Duck walk to the 1st parking line, 5 merkins, reverse bearcrawl back to goal line. Repeat to the 2nd parking line 3rd and 4th increasing # of merkins by 5 until we reached 20 merkins. Duckwalk-Merkin-Reverse Bearcrawl.
3rd F inserted here (at end of backblast)
Mosey to the next parking lot between watsons auction and the old M and t bank
Wheel of Animal Walk Essentially a Wheel of Merkin with Animal Walks between each stage. Frog Hop across parking lot do 10 Merkins w/ both hands on curb. Bear Crawl across, do 10 Merkins w/ left hand on curb. Duck Walk across, do 10 Merkins w/ feet on curb. Crab Walk across, do 10 Merkins w/ right hand on curb.
Mosey to the street the big church is on, mosey down road and get on the boardwalk trail until we get to AO
COT prayers
3rd F message
I took last week of work to go duck hunting all week. While i spent more time observing God’s beautiful creation then I did shooting ducks, I did get some time to reflect on things.
For what seems like 3 lifetimes ago life was pretty rough for me. I really struggled in school, didn’t have a solid place to live, my dad was in jail and my mom made sure the moose lodges tap beer wouldn’t go stale every night. I was a troubled teen, whom really despised life. I remember having faith that God would work all things out for good for me, but it would take a long long time. Many many years before that could be possible. 25 years later, I’m in a much different phase of life. All of those things of the past are long long forgotten. Some say time heals all things. I say, God will restore all the years the swarming locust ate. We may go thru tough times. But hold tight. God has a better plan. When at the end of our life, when we feel like life is too short, our
bodies give up on us. And things are looking bleak, if we believe Jesus is the Son of God and he came to make us right with God by being atonement for our sins thru repentance, we know God has gone to prepare a place for us that where he goes we will be there with him.
What then shall we say to these things? If God is for us, who can be against us? He who did not spare His own Son, but delivered Him up for us all, how shall He not with Him also freely give us all things? Who shall bring a charge against God’s elect? It is God who justifies. Who is he who condemns? It is Christ who died, and furthermore is also risen, who is even at the right hand of God, who also makes intercession for us. Who shall separate us from the love of Christ? Shall tribulation, or distress, or persecution, or famine, or
nakedness, or peril, or sword? As it is written: “For Your sake we are killed all day long; We are accounted as sheep for the slaughter.” Yet in all these things we are more than conquerors through Him who loved us. For I am persuaded that neither death nor life, nor angels nor principalities nor powers, nor things present nor things to come, nor height nor depth, nor any other created thing, shall be able to separate us from the love of God which is in Christ Jesus our Lord.
50 Merkins, Jail Break length of park, 40 Merkins, Jail Break width of park, 30 Merkins, Jail Break length of park, 20 Merkins, Jail Break width of park, 10 Merkins
50 Big Boys, Jail Break length of park, 40 Big Boys, Jail Break width of park, 30 Big Boys, Jail Break length of park, 20 Big Boys, Jail Break width of park, 10 Big Boys
50 Squats, Jail Break length of park, 40 Squats, Jail Break width of park, 30 Squats, Jail Break length of park, 20 Squats, Jail Break with of park, 10 Squats
Third F “The ‘Go’ of Preparation” from My Utmost for His Highest by Oswald Chambers
25 Burpees, Jail Break length of park, 20 Burpees, mosey back to flags (2 HIM proceeded to Jail Break width of park and do 15 Burpees before moseying back to the flags)
Mosey back to circle by way of Yukon’s and Quattro’s old Scout Master as well as Ruby Slipper’s house for 15 Monkey Humpers I/C each.
Ended with Number Rama, Name O Rama, naming FNG from Lancaster area (thank you Mister Mom) Flintstones, and COT
Third F The “Go” of Preparation : It is easy for us to imagine that we will suddenly come to a point in our lives where we are fully prepared, but preparation is not suddenly accomplished. In fact it is a process that must be steadily maintained. It is dangerous to become settled and complacent in our present level of experience. The Christian life requires preparation and more preparation. The sense of sacrifice in the Christian life is readily appealing to a new Christian. From a human standpoint, the one thing that attracts us to Jesus Christ is our sense of the heroic, and a close examination of us by our Lord’s words suddenly puts this tide of enthusiasm to the test. “…go your way. First be reconciled to your brother…” The “go” of preparation is to allow the Word of God to examine you closely. your sense of heroic sacrifice is not good enough. The thing the Holy Spirit will detect in you is your nature that can never work in His service. And no one but God can detect that nature in you. Do you have anything to hide from God? If you do, let God search you with His light. If there is sin in your life, don’t just admit it-confess it. are you willing to obey your Lord and Master, whatever the humiliation to our right to yourself may be? Never disregard a conviction that the Holy Spirit brings to you, If it is important enough to the Spirit of God to bring it to your mind, it is the very thing He is detecting in you. You were looking for some big thing to give up, while God is telling you of some tiny thing that must go. But behind that tiny thing lies the stronghold of obstinacy, and you say, “I will not give up my right to myself”-the very thing that God intends you to give up if you are to be a disciple of Jesus Christ.
