This is a free, peer-led workout. Do not hold the Q or AO liable. Modify the exercises if you need to.
Warm up
20 Seal jacks 15 Cherry picker 20 Seal wave 15 Windmill 20 Ssh
THE THANG
Mosey to fishing pier, down union, turn in front of library, and follow path along river.
30 step ups per leg 15 derkins 20 squats 15 urkins 10 barfys 15 diamond urkins 20 split squats per leg 15 diamond derkins 30 Mexican jumping beans
Mosey back to CHOP per Mulberry
3rd F
Read #36 out of True Competitor, Mark of Excellence. Leave a God-mark, not a me-mark. Excellence starts with the heart. 3 questions: Who do you serve? How’s your work? What’s your foundation?
Toy soldier – descending/ascending 30 lbcs 20 e2k – pair 10 big boys 20 e2k – pair 30 lbcs
Warm-O-Rama: 15 SSH- 15-Wind Mills- 15 CherryPickers-15 Moroccan Night Clubs
Snake Run with Coupon ( cinder block ) Overhead to the Car Wash.
The Thang :
5 Merkins-5 Big Boys-10 Coupon Swings
10 Merkins- 10 Big Boys – 10 Coupon Swings
15 Merkins – 15 Big Boys – 10 Coupon Swings
20 Merkins – 20 Big Boys – 10 Coupon Swings
25 Merkins- 25 Big Boys – 10 Coupon Swings
20 Merkins- 20 Big Boys – 10 Coupon Swings
15 Merkins -15 Big Boys- 10 Coupon Swings
10 Merkins – 10 Big Boys – 10 Coupon Swings
5 Merkins – 5 Big Boys – 10 Coupon Swings
Break for 3rd F :
The 3 Rs of Habit Forming The reminder the routine the reward
Reminder The cue a trigger that starts the habit
Routine The action you take. The habit itself
Reward The benefit you gain from doing the habit
The Reminder for us setting the Alarm !!!
The Routine for us POSTING , Working hard and Completeing the Exercise set for us !!
The Reward for us Bonds formed ,Healthy body and Mindset.
Quote: We don’t Grow when things are easy: we grow when we face challenges.
Quote: Don’t limit your challenges. Challenge your limits
If you are unwilling to Risk the unusual, you will have to settle for the ordinary . Jim Rhone
For us the unusual 5:15am workouts HOT-COLD-SNOW-RAIN-ICE the ordinary a boring gym life.
Thang Part 2:
Mosey with Coupon back to A/O and stack the Blocks at the wall.
All PAX line up wall sits pass the blocks down the line and back
Second Round first man 10 block curls while PAX stay seated on the wall. Pass block and so on once last man is done come back down the line 15 block curls. All finished stack blocks
Summary: It was frigid this gloom. Numb Fingers and Toes were experienced by all but warmth was found at every “Fire Pit” along the way. These 10 PAX pushed hard and it was an honor to “Lift The Lid” with them!
Warm-O-Rama
SSH – 20 IC
Seal Jacks – 20 IC
Moroccan Night Club – 20 IC
Cherry Pickers – 20 IC
Windmill – 20 IC
Windshield Wipers – 10 IC (New Addition: Lay on your back and swing right foot to left hand, left foot to right hand. Oh So nice on the hamstrings!)
Rearview Wipers = 10 IC (New Addition: Same format but laying on your stomach)
FIRE PIT 1: “FIRE DRILL”
PAX in a circle, chopping feet. Each PAX calls out “Fire,” all PAX hit the ground, roll right, Merking, roll left, another Merkin, then back up Chopping. Rinse and repeat until all PAX have called “Fire.”
Mosey to Mercer-Sydell Dental for FIRE PIT 2
FIRE PIT 2: “BEAR CRAWL RING OF FIRE”
Begin by bear crawling around in circle until Q says stop. Upon stopping, first Pax completes 10 merkins while other Pax plank, then next pax in line completes 10 merkins while other pax plank. Keep going around until all pax have completed the 10 merkins. Rinse and repeat with 10 Wide Merkins, then 10 Diamond Merkins
Mosey to Shipbuilders for FIRE PIT 3
FIRE PIT 3: “JOHNNY CASH”
PAX in a circle all holding 6 inches. First PAX completes 10 Big Boy Sit-Ups while others hold 6, then next pax in line completes 10 big boys, so on and so forth. Second Round, switch to high plank paired with 10 LBCs. Final Round, back to holding 6 inches paired with 10 Flutter Kicks.
Prison Break back to AO!
Break for Third F: “Leadership is spelled E-X-A-M-P-L-E”
“People need a model to follow, not a motto to say”
“Your actions speak so loud that what you say, I can’t hear.”
It’s interesting to note that the Christian trend of the WWJD bracelet in the ’90’s was “What Would Jesus Do” not “What did Jesus Say” or “What would Jesus Say.” Jesus is the greatest Leader that has ever lived. Regardless of your faith, you cannot deny his loyal following for centuries after His death. More have died and lived for His name than any other in the World’s history. There’s a lot of reasons for this but I believe it is because of His flawless example. Jesus gave us a model to follow, not just a motto to say. Even Paul writes in 1 Corinthians 11:1, “Follow my example, as I follow the example of Christ.” In Ephesians, Husbands are charged to “love your wives, just as Christ loved the church.” It’s not a charge to love our wives because Jesus said so. It’s a true example to emulate. As leaders of our homes, workplaces, F3 Beatdowns, etc….it is vital that we lead by example. Talk is cheap. The only way to truly lead is from the front, giving those behind you a model to follow.
Back at it for Fire Pit 4
Fire Pit 4: “Wall of Fire”
PAX all holding People’s Chair. First PAX breaks hold and completes 10 Burpees, returns to Chair, next PAX takes on the Burpees, so on and so forth. Rinse and Repeat with 10 Squats and then 10 Split Jacks. OUCH!
Okay, so you watched the Name-O-Rama video, and if you weren’t there (one of those “you had to be there” moments) you’re probably asking, “Friendly New Whaaat??” Btw, we should’ve taken that elusive selfie.
Yep, there was a young lady who joined us in the Gloom this morning! She and cameraman, Beau, were kind enough to show up from WBOC to do a story about @F3firststate. Beau had to stay behind camera but before we knew it Sydney was right there, courageously jumping into action to workout with the PAX. She brought our number to the “Dirty Dozen” so, yes, we named our Friendly New Gal later in the COT. Welcome Scoop! No worries Nation, she was here to do a story, our story. We did mention FiA and if she’s ever able to get something started in Salisbury, MD she’ll have quite the story to tell about how she’s already been named. Come to think of it, that’d be a great location for F3 as well. Did someone say Mustard Seed? Yeah! Anyway, no matter what the camera shows, here’s how it all went down:
Warm-O-Rama:
SSH – 18 IC
Crab Flipper (a.k.a. Cherry Picker) – 10 IC
Windmill – 15 IC (courtesy Vanilla)
Seal Jack – 18 IC
Shoulder Tap – 10 IC (courtesy Ruxpin)
Smurf Jack – 15? IC (courtesy Summit)
Shoulder-Tap Merkins – 10 IC (But they didn’t count! YHC, seriously fouled that up. Anything to make the PAX laugh.)
Did YHC get all that with accuracy? Hope so.
The Thang:
Paver Pass – PAX each grabbed 1’x1′ paver from the stack, and restacked them on the baseline. PAX passed pavers down the line, doing American Hammers, while 1 PAX Mosey’d around the 4 cones and back. Routine was gladly Omaha’d about half-way thru from AH’s to Squats. At one point, PAX read various quotes written on each paver while working through this routine.
Quotes: Act Like Men. You’re Never Out of the Fight. Push Yourself Further & Farther. DFQ (Don’t Freakin’ Quit). You Don’t Need Motivation, You Need Discipline. Find An Excuse to Win. No Guts, No Story. Do the Hard Thing. Engage in Consistent Action. Leadership is An Action. Success is Not Final, Failure is Not Fatal. Eager to Learn, Eager to Lead.
Paver Drive: (Partner up!) 1 PAX “drives” the Paver (holding paver out front, driving left/right), while other PAX mosey’d around the 4 cones. Four rotations. From Cone 3 to 4 each PAX did one of the following on return to switch with partner: Dragon Crawl. Bear Crawl. Fiddler Crab. Crawlbear.
3rdF Message. PAX circled up at the half-way mark. Here’s what was shared: YHC’s humble addition to what follows from Q Source: I believe LEADERSHIP was one if the things the Apostle Paul was referring to in 1 Cor. 16:13 when he commanded them, “Be on the alert, stand firm in the faith, ACT LIKE MEN, be strong.” All of those are in a tense (present imperative) that tells us Paul was not addressing momentary attitudes but continuing state.
Of the things that were absent (Wakefulness Stability, Manliness, and Strength) and therefore addressed, acting like men has come under serious fire this past week by Gillette. Yet, here, God says it in His Word: “Act like men!” Again, I believe he was talking about leadership. He gave this command literally to counter the immaturity apparent among the Corinthian men. It was the culture that was part catalyst to make them that way. There was an absence of manliness, maturity, and responsibility… hence, LEADERSHIP, and so Paul commanded the men to “ACT LIKE MEN.” Be the man. Be mature and responsible. Be the leaders that GOD has called you to be!
———————————- FROM Q SOURCE… “Leadership is a skill that a person must learn and master during their lifetime rather than an attribute of their character with which they are born. As a skill, it is like learning to play the piano. If it were an attribute, it would be like having blue eyes or a square jaw. Because it is a skill, a person must commit to learning to lead in the same way that they would learn to play the piano. The degree to which they will ultimately master it will depend both upon their natural ability and their willingness to practice. Because we are all born with some leadership ability, even a man with very little natural skill can still be an effective leader if he is willing to practice hard. But a man who will not practice at all will never master the skill even if he is born with the heart of a lion. The decision to become an effective leader is volitional. No one else can make it for you.” To continue reading see the Q Source at F3Nation.com
Back to partner pavers…
Paver OH Press Squat: 1 PAX does POHPS while partner mosey’s to Cone 3 for Burpees before completing loop and switching with partner. Burpees at cone 3 per round: 4, 3, 2, 1.
Paver Sunday Drive: PAX 1 Sunday “drives” paver Easy Like Sunday Morning (shout out to the Commodores) around all four cones before switching out. Partner holds Plank while other is driving. 1 round per PAX.
5 Minutes of Mary:
Flutter Kicks – 20 IC (courtesy Chattahoochee, of course)
Big Boys – 15 OYO (courtesy Summit)
E2K’s – 20 per OYO (courtesy Chairman)
LBG..uh, C’s. LBC’s – 20 OYO (courtesy Wildwing)
Great push by all the PAX today, including FNGal, Scoop! You’re one tough cookie! Maybe Beau was hiding behind the camera? Just kidding, Beau, just kidding…we wouldn’t want you to “accidently” lose your footage from this morning. Seriously, a huge and humble thank you to both of you for posting, putting together a story on F3firststate, and helping us put F3 on the Delmarva map. Your willingness to take on this project at O-Gawd-thirty is awesome! It’s amazing for each of us to watch our own fitness and leadership transition, and just as amazing to see that transformation taking place in the men who join us. “Iron sharpens iron.”
Number-Rama
Name-O-Rama and naming of FNG
COT:
Announcements: Nugget on Q in the Gloom at the Aegis.
Prayers: Ruxpin’s M, Shawna had appendix removed late last night. Chairman’s Mom, Brenda (ankle infection), and Dad, Denny as he faces medical testing
Tclaps to Semi for being a good partner to our FNGal!
And Now, the News: Sydney (F3 Scoop) and Beau stuck around to give an interview. YHC can only hope he said something half decent. Shout out again to Chattahoochee & Fireplex for making this happen. Not our normal schedule, so thanks to all the PAX who allowed me to lead them by posting on a Friday!
Today I decided to sprinkle in some references from f3Nation site and QSource, as we get into the routine of showing up and running through these workouts- we need to keep in mind how and why we are here. And the importance of the mission and credo of F3.
Starting with this lovely piece of writing…..
Disclaimer- F3 Nation, Inc. (“F3″) is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted. The men who lead F3 workouts are not paid to do so and no representations of any kind are made by F3 about their skill level. The premises upon which F3 workouts are conducted are not owned or maintained by F3. F3 makes no representations of any kind regarding their safety. Although F3 workouts vary widely in intensity, all F3 workouts tend to be rigorous and are undertaken upon uneven ground during periods of limited visibility. Therefore, there are certain dangers inherent in participating in an F3 workout. Participants must be 18 or older and are assumed to have made their own reasonable decision as to whether they should so participate. Participants under 18 must be accompanied by a father or male legal guardian. F3 disclaims any and all responsibility for any individual’s decision to participate in an F3 workout. By participating in an F3 workout, an individual assumes the risks inherent in doing so. This Disclaimer and Notice is made by F3 on its own behalf and on the behalf and for the benefit of any person leading an F3 workout and/or otherwise acting for the benefit of F3.
Warmup –
2 Easy laps around courts
15 each IC of – SSH
CHERRY PICKERS
IMPERIAL WALKER
WINDMILL
SSH
SHOULDER TAPS
F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
-Mosey to park pavilion.
Toy soldier set 30-20-10
Hold plank til 6 is in
One PAX moves to center of pavilion and does 25 merkins
While all other PAX do prisoner squats. As soon as merkins are done , next pax jumps in and does 25 merkins while everyone else continues squats. Go until everyone has done 25 merkins.
F3- We welcome men of all fitness levels to our workouts and have no requirement for membership other than that you show up at the appointed time and place and follow what the workout leader (the “Q” in F3 lingo) does.
The F3 Credo is: Leave no man behind, but leave no man where you find him.–
Mosey around park and to tennis courts.
PAX line up for round of 11’s-
One end- burpees starting with 10
Side shuffle to designated spot.For 1 big boy. Shuffle back. continue until done 10 big boy and 1 burpee.
Circle up and Repeat the 25 merkins/ prisoner squat rotation
50 LBC oyo
Mosey back to basketball courts.
An F3 Core Principle is to end each Workout with a Circle Of Trust, what we call the COT. Like most things F3, the COT was not part of the original design. It evolved to fill a need. Men told us that they didn’t feel right just jumping in their cars after the Workout without some type of minor ceremonial send off. So we conjured up the COT, which is where we recognize each man individually and say a brief prayer.
Within the COT, we often find ourselves asking the Creator for help at being better husbands, fathers, friends, mentors and workers. We don’t know the source of this particular petition, it just came about and seemed to spread across F3Nation. It is a recognition that as men, we yearn to be better at the things we were created to be, and have learned the hard way that we cannot do it alone. We need help. We need truth that is hard-earned and hard-learned. We need Wisdom.
But which of us is wise? How do we know what we are hearing is Wisdom and not the song of a fool? How are we to discern the voice of the shepherd from that of the wolf?
Because the Q is a Leader who takes responsibility for the Outcome, he is also a man who seeks help answering these questions. In turn, because he is part of a Community, he is obligated to help other men find them as well. The source of the Q’s Wisdom, the QSource, is best discovered through the mutual iron-sharpening that occurs when people unite and search for answers together, the old-fashioned way.’
It is apparent to me every workout that each of us have the ability to lead. Ability to pull strength from each other and make each of us better HIM. It’s isnt just the Q who leads… it is the man who responds to what is inside him and lifts another man to where he is capable.
Warmup: Side Straddle Hop I/C, Flying Sun God I/C, Windmill I/C, Failure to Launch I/C
The Thang:
Mosie to Church Wall – Durkin 25 oyo, Mosie to Park – Dying Cockroach 25 I/C, Mosie to Canal Bridge – Bobby Hurley 50 oyo, Mosie to A/O – Wilt Chamberlain 100 (almost) LBC, squats, flutter kicks, lunges
F3 Message:
Potential Principles of Leadership: (1) Articulate the Vision …. (JFK: America will go to the moon this decade, not because it is easy, but because it is hard); (2) Build Momentum not Consensus … (Doing each part of the thang whether it’s easy or not); (3) Give Trust to Gain Trust … (Encouraging everyone to lead their thang); (4) Plan for Alternatives …. Elon Musk/Space X couldn’t buy US or Russian rockets so built his own.
Ended with Number-O-Rama, Name-O-Rama, COT, and meeting FNG Styx
A leader is a person who can influence people to do things that they would not have done otherwise. Put another way, but for the influence of the leader, the things done by his followers would not happen. The leader is the agent, the impetus and the proximate cause of his followers’ movement toward the doing of those specific things that he identifies as advantageous. Without him, they would remain static and focused on maintaining the status quo. In the heart of man inertia will reign—absent a Disruption .
The connection between movement and leadership is critical because it presupposes a need for action, a recognition by the leader himself that the status quo is something less advantageous than some other place, a location the leader visualizes and then articulates to his followers. Only then can the leader begin to persuade them to follow him to the new place. He must describe it to them first because people will only overcome their inertia and follow someone if they believe that he knows where he is going. They won’t leave the known for the unknown, no matter how charismatic the leader is.
Because it induces movement, leadership causes Disruption
Leadership wrenches people away from the place at which they were determined to remain. It causes them to question the foundation for their belief that their status quo was desirable and that stasis was in their best interest. It attacks the palpable (but false) sense of security that inertia provides. Like the agitator in a washing machine, leadership dislodges things long embedded in people’s emotional fabric, things that are impure and do not belong there but to which they had become accustomed—like a ketchup stain on their favorite shirt.
Being both Disruptive and agitating, leadership will naturally make people uncomfortable, at least until they begin to see for themselves that they are being led to a place of advantage.
If a man calls himself a leader but does not cause Disruption by initiating movement, then he is not practicing leadership. He might be doing something else, like managing or governing, but he is not leading. He is a leader in name only until people begin to follow him to an advantageous place that he has visualized and articulated to them. A Leader is a person who influences movement to advantage.
A great Leader’s legacy is built on love
The degree to which a Leader is able to influence movement is dependent upon his level of skill. People will follow a Leader when he is in the room. People will continue to follow a good Leader when he has left the room. But only a great Leader is able to influence movement to advantage even after he has died. That is a legacy Leader, and he is a rare breed who leaves a legacy that is built upon love.
All great Leaders aspire to leave a legacy. Leadership is a difficult skill to master, requiring desire, commitment and love. Having paid for that skill with blood, sweat and tears, great Leaders have the natural inclination to pass on what they have learned and to be remembered for it. This yearning is what creates their legacy. It comes from the Leader’s love for his followers and his sincere desire to see them obtain advantage.
A great Leader accelerates throughout his life. He views leadership as a craft that must be honed through continual study and application. In the way that a lawyer or doctor practices his profession from the standpoint of service to his client or patient, the great Leader’s focus is always upon his followers rather than himself. It is their best interests, not his, that motivates his actions. It is their advantage, not his, to which he initiates movement. This is only possible if, first and foremost, he loves them more than he loves himself.
The great Leader knows that If his love is not great, than neither will be his leadership.
8 HIM beat the fartsack this morning for a good ole leg beatdown
WARMUP- 25-ssh, 10 side lunges each side, 20 windmills, 10 arm circles forward 10 backwards.
THE THANG- Mosey to H and R block 20 flutter kicks IC, 20 4 count freddies, mosey to alley between Walgreens and Family dollar, half pax take the peoples chair while other half does 10 meekins, 10 LBC , 10 burpees switch off followed by 21s between walls 20 Mike tyson’s without the merkin , bear crawl to other wall 1 squat Lt Dan back to first wall for 19 Mike tyson’s bear crawl back to 2nd wall for 2 squats you get the idea. Half way thru there was not much chatter but plenty of grunting and groaning. Took a short break for a 3rd F then mosey back to AO made it with just a couple minutes to spare so 10 War Hammers ( 1 world war II sit up 4 american hammers) The legs may be a little tight but the end of the day.
3rd F I read Isaiah 40: 28-31 the part I thought fit i with today’s beatdown was He gives strength to the weary and Increases the power of the weak. Even youths grow tired and weary and young men stumble and fall.
Quote by Bruce lee. You will continue to suffer if you have an emotional reaction that is said to you. True power is sitting back and observing everything with logic. If words control you that means everyone else can control you. Breathe and allow things to pass
10 HIM showed up for the first beatdown of the year. To start of the year we passed the baton to give everyone that wanted it a chance to get in on serving a beatdown to the other Pax. Hopefully I can remember everything and get the order close to being right.
Mosey out back entrance of the AO and around to the front Chappie took the baton on the first round with a little bring sally up bring sally down merkin beat down
Another repeat mosey followed by 40 squats IC by leatherman
Repeat mosey and Summit took the Baton with a toy soldier set with a surprise between sets 30 LBCs, Lt Dan to next parking row bearcrawl back to start, 20 E2Ks each leg, Lt. Dan/bearcrawl, 10 big boys, Lt. Dan/ bearcrawl
I think it was one more mosey after that and Vanilla took over with 20 alternating shoulder taps, 10 side plank 4 count shoulder taps.each side,
Fireplex/ Semi combo by fireplex descending merkins staring at 10 end in at 1 with a burpee after each set
Vanilla again with 25 American Hammers
Chattahoochee with 20 scissor kicks
Chappie with 20 4 count Freddie’s
Chattahoochee with 5 wall crawls start in the plank with feet against the wall crawl up to balls to the wall position crawl back to the plank
I believe I hit it all but still have the feeling I missed something
Number-rama, Name-o-rama followed by COT.
Afterwards we enjoyed some coffee, juice, breakfast casserole and fellowship thanks to Chappie and his M
