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DOS workout

Wednesday Morning F3 Workout in Milford. Looney Tines on Q, with Ruxpin, Spaceman and Woodstock. We heard someone camping out under the Library’s overhang. But the F3 workout must go on!

5:15 Warmup

• SIDE STRADDLE HOP: 20

• Maraccan Night Club : 30

• Cherry Pickers: 20

• Imperial Walkers:20

• Bolt 45

End Warmup with a Lap around the Library

Leaving this F3 workout up to chance. I have half a deck of DOS cards, I removed all of the numbers higher than 5 . The card game cousin of famous game UNO. We flipped cards, and read from Jocko’s book, the Discipline Equals Freedom Field Manual.

DOS Key# = Mosie a LAP

1=10

3=30

4=40

5=50

2=WILD = Bear Crawl.

RED-Merkins

Blue-Burpees

Green-Squats

Yellow-Abs

The Thang

Here’s the run down as the cards told us:

10 Merkins

10 Full Crunches

50 Burpees, ok we did 15 Burpees, because during our August 500 Burpee school supply drive, I realized 15 is a good burpee limit.

Mosie

Bear Crawl

10 Squats

10 Merkins

10 Big Boys

Bear Crawl

40 Merkins

50 Merkins

Mosie a lap

10 Burpees

40 LBCs

40 Squats

50 Squats

10 Big Boys


Ended with prayer.

ABC – Part Deaux!

ABC – Part Deux
Today’s workout is a complete rip off of yesterday’s workout presented by Flatbottom, but in the Looney Toons version ABC stands for:
Arms • Burpees • Chest

Warmup
Side Strattle Hops 40
Cherry Pickers 30
Moraccan Night Club 30
Windmill (in cadence) – 15
Imperial Walkers (in cadence) – 15


The Thang
Mosey to the Jesus Loves Temple

Tricep Arm Dips 25
Burpees 15
Merkins 25
Triceps Dip

Mosey to park

Front of Bench Arm Dips 25 Tricep arm dips…
Burpees 15
Derkins 25

Tricep Decline Merkins


Mosey back to the Library
Back of bench tricep Bench Merkins 25
Burpees 15
Incline Merkins 25

Bicep Decline Merkins

3rd F from Ryan Michler’s Sovereignty:

THERE IS NO ARRIVAL

Here’s the first realization you need to understand: there is no arrival. There is no final destination. No glorious state of being where the clouds part and the angels sing, “Hallelujah, you’ve made it.” I know that may not sound very empowering, considering that most men work better when they know what they’re working toward.
But let’s break this down a little bit and make a distinction. There are going to be projects, jobs, encounters, relationships, and experiences that are going to end. In fact, most of what we deal with on a daily basis is, by design, supposed to end.
What I’m referring to when I say there is no arrival is that you, as a man, will never reach your full potential. What does “full potential” even mean? I know we like to talk about it, but I sincerely believe it is impossible. Your potential as a man is a moving target. Once you think you’re there, you can plainly see you’re capable of so much more. At first glance that may be a very frustrating idea. If you’ll never reach your full potential, what’s the point of even trying? But if you think about this on a deeper level, you’ll see, if you know there is no state of being where you become your best, you give yourself permission to enjoy the ride you’re currently on.
When we spend our entire lives adhering to the notion that there is some final destination for ourselves or, worse, we compare ourselves to where other people are, we become consumed with chasing something that does not exist. If you’re chasing something that isn’t real, all you end up doing is spinning in circles and not getting anywhere.
Even the thought of mastery can be an elusive target. Does complete mastery even exist? With the advancement in technology and medicine, things that were once impossible are entirely possible today, and even more so in the future. I don’t, however, consider mastery an objective. I consider mastery a path—a journey to see how good we can actually become. And isn’t that more exciting anyway?
Whether you’re sweeping floors and cleaning toilets as a janitor or running a Fortune 500 company, understanding that there is no arrival should fill you with optimism, as there is no limit on what you can ultimately achieve.


Michler, Ryan. Sovereignty: The Battle for the Hearts and Minds of Men (pp. 184-185). Lifestyle Entrepreneurs Press. Kindle Edition.

Mosey back to the Church
Triceps Arm Dips 25
Burpees 15
Merkins 15  (any style)

Mosey back to library

Flutter Kicks – 50 Single Count

50 LBCs

20 Big Boys
Circle of Trust!
Pray!
Done!

Declined 45’s

QIC: Semi

Warm-a-Rama

20 i/c
Plank jacks
Seal jacks
Cherry picker
Seal wave
Windmill

The Thang

Mosey to tequila real

Decline Bolt 45 – feet 6 inches apart

Ranger merkin 15
Wide merkin 15
Merkin 15

Decline Bolt 45 – feet wide, toes pointing out

Diamond merkins 15
Wide merkins, hands out 15
Merkin 15

Mosey back to CHOP

3rd F
Referenced the lame man being lowered down through the roof in front of Jesus by his friends so he could be healed. F3 is the friends lowering their friend down in front of Jesus. Remember to open up in the COT and on group me about struggles you are going through.

Soldier Toy
20 big boys
20 e2ks
60 lbcs

Number-A-Rama
NAME-A-RAMA
COT

17 HIM showed today: Semi, Ying Ying, Gump, Chattahoochee, Chappie, Quarto, Toy Soldier, Fireplex, Cabana, Whirlybird, Flatbottom, Looney Toons, Chauffer, Drago, MacDaddy, Drop Kick, FNG(Clipt)

https://photos.app.goo.gl/1svZH9ntfx67KG3Q9

The “AMERICAN” Beatdown

Warm-O Rama

  • 20 SSH I/C
  • 20 Cherry Pickers I/C
  • 20 Goofballs I/C
  • 20 Windmills I/C
  • Mosey to Robinson St and James St for 15 Monkey Humpers I/C
  • Mosey to Georgetown Middle School front lawn

The Thang

  • A = Angle Grinder (20 in slow cadence)
  • M = Merkin Jax (Ratio of 1 Merkin : 4 Plank Jax-up to 5:20 and back down OYO)
  • E = E2K (50 each side OYO)
  • R = Rosalita Wip (20 I/C)
  • I = Indian Bear Crawl to center sidewalk-Indian Crab Crawl back
  • C = Captain Therkin (Ratio of 1 Big Boy : 4 American Hammer up to 5:20 and back down OYO with 5 Merkins between each set)
  • A = Apple Turnover (Bear Crawl to first sidewalk-Crab Crawl to second sidewalk-Nur back)
  • N = No Surrender (15 I/C each leg)

Third F

Mosey back to circle for Number Rama, Name-O Rama and Circle of Trust.

Improvising = Crawling

15 HIM beat the gloom yesterday for a Saturday morning improvised beatdown, we’ll call it “Crawling in the Park.” Warm-O-Rama = 25 SSH IC, 20 Dancing Bears IC, 25 Windmills IC, 25 Cherry Pickers IC, 6 Pretzel Merkins IC (each arm) Mosey to the park next to the Presbyterian church by route of the Old Train Station. The Thang: Bear Crawl to specified tree, Plank for 6. 30 American Hammers IC. Crab Crawl to next tree, Crab Plank for 6. 30 Gas Pumpers IC. Dragon Crawl to next tree, plank for 6. 25 Big Boys OYO. Shared 3rd F about not grumbling and complaining. Jesus gave us the perfect example by asking those crucifying him to be forgiven as he was being punished for my sins. Crawl Crab to last tree, Crab Plank for 6. 30 Hello Dolly IC. Crawl Bear back one tree, Plank for 6. 20 4 Count Freddies. Lt Dan to last tree, Plank for 6. 20 Crabbie Patties (thank you Chattahoochee and Quattro). Wind Sprints back to starting tree. Mosey back to circle for a round of Mary til the bell tolled 0800. Number-Rama, Name-O-Rama, COT.

Chosen Suffering

QIC – Toy Soldier

Warmup

  • SSH – 25 IC
  • Derricks – 20 IC
  • Moroccan Night Club – 40 IC
  • Windmill – 20 IC
  • Seal Jack – 20 IC
  • Mountain Man Pooper – 20 IC

The Thang

Mosey to middle school

  • 20 Burpees bear crawl to next sidewalk
  • 40 Iron Mike inch worm to next sidewalk
  • 60 Merkins nur to next sidewalk
  • 80 American Hammers crab walk to last sidewalk
  • 100 LBCs
  • wosey to school 3rd F part 1
  • pole to pole side shuffle, switch side shuffle, mosey, jail break, mosey, jail break, mosey to Possum Point Player parking lot.
  • Arm circles 15 small forward/backward, 15 large arm circles forward/backward.
  • Merkin Routine 10 diamond, 10 regular, 10 wide fingertips forward, 10 Ranger, 10 wide fingertips out, 10Carolina Dry Docks.
  • Mosey to hotel 50 dips.
  • Mosey to eye center 3rd F part 2.
  • Mosey to Circle

COT

  • Number Rama: 18 PAX
  • Name-O-Rama
  • Announcements
  • Prayers

3rd F:

Chosen Suffering

Our desire to get uncomfortable is at an all-time low. Chosen suffering is a mindset. Never willing to settle for the easy way, an Elite person constantly moves toward pain to push themselves beyond their current abilities.

Growth means stretching away from our comfort zone. Nothing stays the same you either progress or regress. Growth requires pain, which is why it’s difficult to stay on top.

People matter; choosing the right ones to be with matters. Pain unifies us and love sustains us.

Elite people understand that short bursts of choosing the right way doesn’t make enough of a difference. Building habits take time. Deep rooted good habits must be formed. It’s the long term, sustained commitment that turns normal into special. Show up and give over and over. Discomfort shows its face during intense training, intense studying, rehabbing an injury, building one’s business, raising a family, managing people and so on.

The elite surround themselves with others who help them master their craft. If you’re not willing to pay a high price but are looking for a quick solution instead, you’re headed down a road to nowhere. The elite are curious, they are thinkers and problem solvers with a growth mind set. Deep suffering is far more fun to talk about than to live. Greatness is developed. Humans will get nowhere unless they compile information, make a plan, and act on it. Good to great isn’t an overnight thing. The only way to transform is to earn it.

Commitment means your life reflects your beliefs and I was committed. Spent mornings, afternoons, and most evenings in the wrestling room. The rate at which a person works is a window into the soul of what he values as priceless. There is a clear connection between effort and workload that occur when few are watching. There’s a massive chasm between believing something and committing to it.

Becoming elite is a choice, people aren’t born elite. Winning is never something we can completely control. Those who suffer the greatest do so because of their deep love of what they’re doing. Deep suffering moves us from good to great. Sense of value in our lives must be built from the inside out. Anything worth having requires suffering. Living on impulse without discipline gets us nowhere. Your goal should be to wake up better than you were today. Every great performance relies on solid training. Gratitude comes from the underlying belief that one’s life is no accident. The elite figure out what needs to get done, and they do it. Many people establish their wants, but they don’t consistently practice the habits to bring their desires to complete fruition. An elite individual understands that sustained success is the result of repeated good decisions over time. The elite don’t speak or think of excuses, they problem solve.

Falling short is painful, but pain is a gift. We waste our pain when we don’t learn from our losses and discomfort. Every person fails, but what’s more important is how we each manage the hurt. The elite assess, plan, and repeat until they’re refined. A strong plan and solid execution will increase our odds for the desired outcome.

Failure is a gift. Change happens with action. Harden oneself, but never get down on oneself. Excellence is the ability to do work every single time no matter who’s watching. Most people are unwilling to give at the required level to get what they want.

Struggle is at the center of all growth. We need people who care about us and challenge us to move from where we are to where we want to be.

The Elite work ethic is having the ability to repeatedly take yourself into chosen suffering. Eliteness comes from the absolute love for their desired outcome. Competency relies on training. You have to know that you’ve paid the price. Day in and day out you work on areas that need improvement.

Elite athletes are problem solvers. Humans say what we want, but we aren’t willing to back up with action. Instead, we offer excuses instead of taking responsibility. Successful people own their decisions and stand by the results. Hone in on the things you can control like your thoughts. Winning isn’t something we can control. However good you think you are there is always someone better. Choose each day to work alongside others who push you to greater levels of suffering. Wrestling teaches transformational lessons in humility because it’s raw and real, there’s no hiding. It’s the simple things done well and repeatedly that separate good from great. Winning is less controllable than your effort. Control what you can. Our effort should deplete us and bring us intense discomfort. We are capable of so much more that we think we are. It’s human nature to fall back into complacency to find the easy way out. As a wrestler you have to define your priceless, that objective or goal you’ll do anything to achieve. Actions speak louder than words. Too often we say we want success, but when struggling becomes more than what we imagined we give up.

Becoming elite is about letting go of the things that hold us back and pressing on. In every stage of life, complacency longs to sneak in. We must fight this natural desire to be easy on ourselves. We should be hard on ourselves, but never down on ourselves. We are built for glorious things and made to stretch ourselves. We will always need to choose suffering because it’s healing. We have a soul that long to be challenged and lifted.

3 x 24 = 300

7 HIM came out in the dampness for a beatdown. @fireplex, @chattahoochee, @semi, @quattro, @yukon, bolt and swarts

Warm Up

20 of each I/C

SSH, Windmill, Mountain Climbers, Cherry Pickers

Mosey to Presbyterian Church parking lot

The Thang

3×24=300 OYO, Pax does 25 each Merkins, LBC and Squats followed by 23, 22 and so on down to 1. After every 4 sets each HIM does a lap around the parking lot. Side 1 is Mosey, side 2 is NUR, side 3 is Jail Break, side 4 is Mosey.
When all HIM completed we shared Third F.
OYO, PAX did 100 SSH (single count) then Mosey across parking lot- plank til 6. 100 Jump Rope then NUR across parking lot. 25 Burpee then Jail Break across parking lot.
Mosey back to circle for Number-Rama, Name-O-Rama and COT.

Third F

Read James 3:2-8.
If we can control our mouth we can control our whole body. Just like a horse is controlled by the bridle in its mouth we must be dependent on God and allow Him to control us. We must focus on Him and His word so we can know His plan and purpose for our lives.

1776 and Static Holds….OK!

WARM UP: SSH-30 IC; CHERRY PICKERS-20 IC;

MOROCCAN NIGHT CLUB-30 IC; WIND MILL-20 IC; BLADES OF STEEL-10 IC

QUICK MOSIE TO THE SUSSEX COUNTY GOVERNMENT OFFICE BUILDING STEPS FOR PLANK HOLDS WHILE PAX TAKE TURNS WITH 5 MERKINS AT THE TOP OF STEPS.

ANOTHER QUICK MOSIE AROND BACK TO PARKING AREA FOR A ROUND OF STATIC HOLDS. 1) HOLD AL GORE, SIDE STEP L/C/R/C IC. 2) HOLD HIGH PLANK, TO UNEVEN PLANK-DROP LEFT FOREARM TO THE GROUND AND HOLD; BACK UP TO HIGH PLANK; DROP RIGHT FOREARM TO THE GROUND AND HOLD; BACK UP AND SPREAD TO A STAR PLANK AND HOLD. 3) STATIC LOUNGE CHAIR; ON YOUR 6, LEAN BACK & HOLD; ROTATE RIGHT & HOLD; BACK TO CENTER & HOLD; ROTATE LEFT & HOLD; BACK TO CENTER.

USING THE PARKING STOPS: ROUND 1 OFFSET MERKINS-30 LH ON BLOCK, PLANK WALK OVER TO RH ON STOPS BIG BOYS-30 HOOK HEELS ON STOPS FOR STABILITY CALF RAISES-30 USING STOPS DRY DOCKS-30 FEET ON PARKING STOPS AMERICAN HAMMERS-30 ALTERNATING JUMP SQUATS-30 SIDE TO SIDE JUMP SQUATS USING STOPS

3F: PRESIDENTS TRUMP’S 1776 REPORT INTRODUCTION

In the course of human events there have always been those who deny or reject human freedom, but Americans will never falter in defending the fundamental truths of human liberty proclaimed on July 4, 1776. We will—we must—always hold these truths.  

The declared purpose of the President’s Advisory 1776 Commission is to “enable a rising generation to understand the history and principles of the founding of the United States in 1776 and to strive to form a more perfect Union.” This requires a restoration of American education, which can only be grounded on a history of those principles that is “accurate, honest, unifying, inspiring, and ennobling.” And a rediscovery of our shared identity rooted in our founding principles is the path to a renewed American unity and a confident American future.  

Today, however, Americans are deeply divided about the meaning of their country, its history, and how it should be governed. This division is severe enough to call to mind the disagreements between the colonists and King George, and those between the Confederate and Union forces in the Civil War. They amount to a dispute over not only the history of our country but also its present purpose and future direction. 

The President’s Advisory 1776 Commission presents  this first report with the intention of cultivating a better  education among Americans in the principles and  history of our nation and in the hope that a rediscovery  of those principles and the forms of constitutional  government will lead to a more perfect Union.  

USING PARKING STOPS: ROUND 2 (SAME AS ABOVE).

WOSIE BACK TO THE CIRCLE

NUMBER-RAMA

NAME-O-RAMA

COT!!!!!

A little leg, chest, and abs

Warm-a-Rama

20 seal jacks i/c

21 crab flipper i/c

20 plank jacks i/c

20 harry rockets i/c

Mosey across street. Side shuffle to firehouse, switch halfway

20 ssh i/c

20 Imperial walkers i/c

20 Windmill i/c

20 seal wave i/c

The Thang

Mosey to  Richard Allen School

10 swerkins

Lunge the width of court

10 swerkins

Backwards lunge width of court

10 swerkins

Lt. Dan width of court

3rd F

Go After God’s Heart • Devotional

https://bible.com/reading-plans/2272/day/6?segment=0

10 swerkins

Dan Lt. Width of court

10 swerkins

Lunge width of court

10 swerkins

Backwards lunge width of court

Litter pick up. That’s a good Q jack(Ruxpin).

Mosey back to circle

15 derkins

10 bench squats

15 urkins

Toy soldier set

50 lbc

25 e2k

10 big boys

15 derkins

10 per leg split squats

15 urkins

Toy soldier set

25 lbc

15 e2k

10 big boys

Short round of Mary

10 V ups i/c

20 American hammers i/c

10 outlaws each direction oyo

Number Rama

Name Rama

COT

15 HIM showed today: Semi, Doubtfire, Fireplex, Toy Soldier, Biddie, Polar, Bolt, Yukon, Extra Credit, Twoninner, Quarto, Ruxpin, Swabbie, Vanilla, Gblock

The 100


Q Sharkbait 
Pax Jagger, Bruhaja, Burgundy, Cleveland Rocks & Flea

Warmup
20 Side Straddle Hops
20 Imperial Walkers
20 Don Quixote 

15 Blades of Steel
Start in plank position with hands directly under shoulders, keeping arms as straight as possible. Slowly perform merkin with only your shoulders doing the movement, no bend in your elbows. At your lowest position your shoulder blades are close together, with elbows and back still straight. Slowly raise your body with only your shoulder blades pushing away from your spine. Your shoulder blades will be slightly rounded at top once complete. Suggested to move slow.

The Thang
100 SSH / Imperial Walkers 
90 High Knees
80 Dying Cockroaches 
70 Mountain Climbers
60 Groiners / 
50 Squats / Freddie Mercury’s 
40 Jump Lunges / Wide Arm Merkins
30 Butt Kickers
20 Burpees 
10 Merkins

100 ft Inch Worm
Start in a good form plank, inch hands forward as far possible, when you can’t extend any further, inch feet forward until you are back in a standard plank, and repeat. 

50 LBC’s 4 count

COT

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