Canvas – F3 First State

Finishing Strong

Canvas, Chairman, Chappie, Ruxpin, Vanilla / Leave a Comment / Milton, DE / By Justin Savini

8/22/2018

QIC: Vanilla

AO: Primis: Lewes, DE

PAX: Chappie, Canvas, Chairman, Ruxpin, Vanilla

Warm-O-Rama

SSH – 20 IC

Seal Jacks – 20 IC

Smurf Jacks – 20IC

Plank Jacks – 20IC

Cherry Pickers – 20 IC

Windmill -20 IC

Mosey to Shipcarpenters Square

The Thang: Four Corners

PAX Completed 20 Powerjacks OYO at the first corner, Nur to 2nd corner for 20 Lunge Jumps, Bear Crawl to 3rd Corner for 20 Star Jumps, Karaoke (Switch half way) to 4th Corner for 20 Skater Lunges, Crawl Bear back to first corner to complete.

Mosey to George HP Smith Park playground

The Thang 2: Colonel Trautman

PAX split into two groups. First Group ran 20 yards, completed 3 pull ups, ran back to relieve group 2. Group 2 completed 10 Merkins and then held plank until group 1 returned. Groups rotated for 5 rounds.

Break for Third F: Finishing Strong

QIC is currently reading “Finishing Strong” by Steve Farrar, a book for men on how to Finish this life well. Statistically, only 1 in 10 men will finish well in their lifetime, meaning 9 out of 10 will experience moral failure in some category. Farrar shares that this is predominately due to Men not being able to “Survive the Ambushes” of life when they come. There are three primary ambushes that men will face:

The Ambush of another woman
The Ambush of Money
The Ambush of neglected family

Farrar shares that in a study of nearly 250 Christian men who fell for the ambush of another woman, there were 4 key components that nearly all of them had in common. First, none of the men had regular accountability. Second, all had ceased to spend time daily in prayer & scripture. Third, 80% of them became sexually involved from counseling a woman other than their wife. Fourth, all 250 were convinced that moral failure would NEVER happen to them.

We can learn from these men who did not finish well and again we see that F3 can provide a barrier of protection to assure that all of us can finish well. F3 assures that a man is surrounded by other men who are glad to hold them accountable in all areas of life, not just fitness. F3’s COT provides a time of daily prayer and the Third F often provides biblical insight to speak life and truth into all PAX who post. F3 is for men only, so the nonsense relationships with women other than our wives that too often can come from “the gym” are never gonna happen with this group. F3 keeps us on our toes. Sure, it keeps us in shape physically. But I believe that the greater value of F3 is the shield of protection that we men provide for one another to assure that we all have the best shot to Finish Strong.

Mosey back to AO

Ended with the “Little Baby Flutter Crunch (LBFC)” – PAX are on their six doing flutter kicks while simultaneously completed crunches. Don’t count the flutter kicks, count only the crunches. Completed 20 OYO.

Ended with Number-Rama, Name-O-Rama, & COT/BOM

Humbly Your QIC,

Vanilla

Shipcarpenter Square

Canvas, Chappie, Chattahoochee, Leatherman, Nugget, Summit, Vanilla / 1 Comment / Milton, DE / By Josh Walstead

8/8/18 Work out. Lewes, DE.

Warm up. 20 SSH. 15 cherry pickers. 15 windmills. Start on baseline, high knees to half, butt kick to end. Start on opposite baseline, right shuffle to half, switch and left shuffle to start. Warm up basketball. First team to 5 wins. After every point, opposing team does 5 burpees. Losing team does suicide.

Run to ship carpenter square.

While going clockwise,complete 2 rotations of square. Starting at bottom left corner you run to first station and do 25 merkins. Right shuffle to second and do 25 big boys. Nur to 3rd and do 25 shoulder taps. Left shuffle to 4th and do 25 mountain climbers.

3rd F is on utterly obsessed vs uninterested.

Have the right priorities. Be more all in with things that matter like your relationships, especially with wife and kids & with God. Be utterly obsessed with things that matter in your life but also turn away from things that don’t move you and your family, and your relationship with God forward.

Run back to AO. Quick game of knock out as cool-down. End in COT. Excited for guest Q tomorrow! Continue to be HIM!

Back-2-Back beatdowns

Canvas, Chappie, Chattahoochee, Leatherman, Stretch, Summit, Vanilla / Leave a Comment / Milton, DE / By Alan Jackson

27 June 2018, 7 HIM posted for my Back-2-Back beat downs and to watch a beautiful sunrise over the canal and fishing fleet

Warm-up 50 SSH, 25 cherry pickers, 25 windmills

The Thang- Mosey 1 lap inside tennis court, 1 lap karaoke switch sides at half way, half lap high knees, half lap toy soldiers.

Deck-of-death – Deck of cards each suite represents an exercise deal off 1 card at a time face value represents reps lots of spades seemed to of showed up during the beginning to create a little chatter

Diamonds- diamond merkins

Clubs- prisoner squats

Spades- big boy sit ups

Hearts- Bobby Hurleys

left 2 Jokers in the deck if joker showed up that was 5 burpees

With the message I asked each pax to tell the group what F3 meant to them lots of good input

ended with Count-o-rama, Name-o-rama and COT

Mid Week Fathers Day Beat Down

Canvas, Chappie, Ice Breaker, Leatherman, Spokes, Stretch, Summit, Vanilla / Leave a Comment / Milton, DE / By Johnny Longo

6-13-18

Initiation of Site-Q (Vanilla) Official Shovel-flag Hand-off

QIC – Leatherman – VQ

AO – Primis Oppidum (First Town) Lewes, DE

PAX – Chappie, Vanilla, Summit, Canvas, Leatherman(Citronella), Ice Beaker(FNG), Stretch(FNG), Spokes(FNG).

FNG Count – 3

Warm-O-Rama

SSH – 20 I/C

Mountain Climbers – 20 I/C

Cherry Pickers – 20 I/C

Capri Lap around the Courts.

The Thang – Mid Week Fathers Day Beat Down

30 – Over Head Squats with Coupon (Cinderblock)

40 – Erkins on Coupon

30 – LBC

40 – Derkins on Coupon

Lap around Courts

Rinse and Repeat 5 times

(Due to time we had to stop before everyone hit their 5th set.)

NOTE – Or was it 40-30-40-30 or 30-30-30-30 Who knows after the first set !!

3rd F (Blog from allprodad.com) SEE BELOW

Finished the Workout with:

10 Shoulder Tap Merkins with Partner

10 Plank Holds 10 BB with Partner ( Partner holds plank on Partners knees doing the BB) Switch when done

10 Partner Squats and Merkins ( Partner holds Feet and when Squat other partner Merkins) Switch when done

10 Leg Raises On your OWN

10 Bicycle Crunches

15 Sec – Hold 6 inches then raise a little hold another 15 Sec then lower back to 6 Inch Hold and done on Q call.

Name-O-Rama

3 FNG’s named

COT

Announcements: Other AO’s, other days of the week…check ’em out!
Prayers

3rdF MESSAGE (shared by YHC at the half-way point of workout)

–10 Things Scripture says about being a Father–

There is nothing easy about being a dad. Especially nowadays, if conversations around the water-cooler are anything to go by. Well, we hear your pain. But, an honest look at history reveals a comforting familiarity to the foundational premise.

Fact is: dads have been throwing their hands up in the air for literally thousands of years. Fortunately for us, this means we don’t have to reinvent the wheel. The iPod, maybe. But the wheel, no.

While children were frustrating the dads of yore, the teachers of yore also came up with their own ideas. So we took a look:

“10 ways to teach your son to fight Romans” didn’t seem PC.

“10 ways to marry off your daughter before she becomes a teenager” also didn’t work for us.

“10 ways to plague the Egyptians” wasn’t going to pass muster with the State Department.

The good news, however, is that we did find the following 10 things Scripture says about being a father:

1. Don’t provoke your children (Ephesians 6:4)

The alternative, the scripture suggests, is to raise them to be young people of faith.

2. Be your child’s “First Teacher” (Proverbs 22:6)

It’s our responsibility to “train up a child in the way he/she should go.” Not the school, not the government, but you—and that means dad.

3. Dads need to exemplify a good life (2 Cor. 3:2-3)

Scripture teaches that who we are and how we live is like a “letter from God.” Our kids read that letter, every day.

4. Provide for your family (I Tim. 5:8)

This idea covers more than rent and food. As dads it’s our responsibility to make sure our family’s needs are addressed across the board. No ducking out of this one.

5. Good dads discipline their children (Proverbs 13:24)

The one who loves their children, scripture says, “is careful to discipline them.” This is also about proactive leadership in our homes.

6. Dads spend time with their children, and it’s not empty time (Deut. 6:6-9).

The scriptures are clear that dads must engage their children in the kind of deep, heart-to-heart conversations that impart more than facts, but teach wisdom. Schedule some regular “conversational walks” with your children, one on one. Family time that counts.

7. Compassion is a “dad” characteristic

As a father has compassion on his children,” Psalm 103:13 points out, “so the LORD has compassion.”

8. “Put your money where your mouth is”

Well, not in those exact words. But James 1:22 instructs us to not only be “hearers” of God’s word, but “doers” also.

9. Dads never give up on their kids

The story of “The Prodigal Son” (Luke 15:20-24) is the story of a father who never gives up hope and is ready to receive his child back with open arms. We can discipline, we can hold accountable, but we must never give up.

10. Dads pray for their children (1 Chronicles 29:19)

King David prayed for his son, Solomon. Children who know without any doubt that their dads pray for them every day own a deep sense of love and security.

~ Leatherman on the VQ, out!