11 High Impact men won the first battle at the CHOP, while 4 men ventured up to Milford for a Recon session as we prep to launch the next AO in Delaware- Next week Aug 29th!!
Warm up-
Capri lap
Windmill – 10
Cherry picker- 10
Moroccan nightclub – 10
SSH- 20
Mountain climber-20
Squats- 20
The Thang-
3 stations with 3 workouts each. Split into groups of 3 or 4., pick a station.
1- burpees
2 – merkins
3 – dips
4- burp jack
5- hair burners
6- American Hammer ( option with coupon)
7- slosh pipe squats
8- plank
9- squat overhead press with Cindy
Each man choose a station- you will do that exercise for 60 seconds or until Q calls for switch. Move to the next , repeat.
After each group has finished their station , we take a mosey lap around the block.
Come back to the next station, for 60 sec each or until Q calls switch.
Continue pattern until each man has done each station and run 3 laps.
The Thang- Mosey to foodlion parking lot for a modified Sheldon Cooper
Start out at west side of parking lot mosey to center line of first set of parking spots return to start 10 Burpees, 10 squats, 10 merkins, 10 big boy sit ups.
Mosey to 2nd line return to start 9 burpees, 9 squats, 9 merkins, 9 big boys
Mosey to 3rd line return to start 8 burpees, 8 squats, 8 merkins, 8 big boys
Mosey to center island and return to start for 7 of each excercise
You get the idea after center island work your way back to first line then back up until everyone got down to 1 rep of each excercise
After completing all rounds mosey back to the CHOP for 1 final Ab excersise 22 flutter kicks IC
Number-rama Name-0-rama and COT followed the beatdown with a group pic for war daddy Longhaul to take back north with him
All excercise that were IC went to 22 Reps in remembrance of the 22 veterans a day that fall to suicide hopefully that number has dropped dramatically in the past few months
3rd F was short and sweet a quote by Teddy Roosevelt taken from the book Pale horse that I am reading
( There is little use for the being whose tepid soul knows nothing of great and generous emotion, of high pride, the stern belief, the lofty enthusiasm, of men who quell the storm and ride the thunder.
I believe this quote fits right in with F3 with the storm being beating the fartsack in the gloom and we ride the thunder of the Qs beatdowns when we post
Bolt 45’s –
15 squats to halfway down. 15 squats
halfway to full down. 15 full squats
Windmills – 20 IC
Imperial Walkers – 20 IC
Mosey .5 miles to “Oh Hill No”.
The Thang
After a 10 count, PAX completed a “Toy Soldier Set” of 50 LBC’s, 30 E2K’s each side, and 20 Big Boys. Extra credit for completing the set on the incline of “Oh Hill No”. Next, we partnered up and completed the Burp Back Mountain routine as per the Exicon, but modified for time. One PAX Nurs up the hill and runs down the hill 5 consecutive times while the other completes burpees AMRAP. The switch was made so all could enjoy the burn.
F3 message – see below
Mosey .5 miles back to CHOP.
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Please keep all our HIM in your thoughts and prayers.
F3 Message 08/13/19 – Calming the Storm with Him Always Watching Your Six
Life is a journey of many trials and tribulations that shape and molds us into the person that we are or that we are to become. As men, we try and we do find some success in handling many of the smaller life issues on our own. Sometimes we develop an attitude that we can handle all or most things on our own. That is until the raging storm comes that is completely out of our control. We give everything we have on our own and we still aren’t handsome enough, young enough, wealthy enough, smart enough, or strong enough to overcome whatever situation that we may be going through. We don’t understand why God allows these storms to come, but we gotta trust and believe and have faith that God has a purpose that is far beyond our understanding. We have to remain steadfast in our faith and Let Go and Let God calm the storms of life that we encounter. He always has our “Six”. Allow Him to restore us to where He would have us to be, not where we think we should be. Faith as defined by the Billy Graham Evangelistic Association website is as follows –“ In the Bible, “faith” means believing in God, and in what Christ has done for us to make our salvation possible–and then committing ourselves to Him. In other words, faith has two parts to it, and both are equally important. The first part is belief–belief that God exists, and that He loves us and sent His son into the world to save us. Faith isn’t a vague hope that God might exist; it is a definite belief that what the Bible says about Him is true. The second part of faith is commitment–a definite decision not only to believe in our minds that Christ can save us, but to put our lives into His hands and trust Him alone for our salvation. True faith not only believes Christ can save us, but actually trusts Him to do it.”
God did not intend for our faith in Him to only be present in the best of times. He wants us to trust Him with all that we are even when we are facing the fiercest storm or the strongest adversary. He has our “Six”
Joshua 1:9 New King James Version (NKJV)
9 Have I not commanded you? Be strong and of good courage; do not be afraid, nor be dismayed, for the Lord your God is with you wherever you go.”
2 Corinthians 4:8-10 New King James version (NKJV)
8 We are hard-pressed on every side, yet not crushed; we are perplexed, but not in despair; 9 persecuted, but not forsaken; struck down, but not destroyed— 10 always carrying about in the body the dying of the Lord Jesus, that the life of Jesus also may be manifested in our body.
Psalms 107:28-31 New King James Version (NKJV)
28 Then they cry out to the Lord in their trouble, And He brings them out of their distresses. 29 He calms the storm, So that its waves are still. 30 Then they are glad because they are quiet; So He guides them to their desired haven. 31 Oh, that men would give thanks to the Lord for His goodness, And for His wonderful works to the children of men!
Psalms 9:9-10 New King James Version (NKJV)
9 The Lord also will be a refuge for the oppressed, A refuge in times of trouble. 10 And those who know Your name will put their trust in You; For You, Lord, have not forsaken those who seek You
As defined by the non profit organization “Got Your Six” and gleaned from their website.
“In the military, “got your six” means “I’ve got your back.” The saying originated with World War I fighter pilots referencing the rear of an airplane as the six o’clock position. If you picture yourself at the center of a clock face, the area directly in front of you is twelve o’clock. Six o’clock is what lies behind you. On a battlefield, your “six” is the most vulnerable. So, when someone tells you that they’ve “got your six,” it means they’re watching your back. By extension, that person expects you to have their back as well. “Got your six” is now a ubiquitous term in the military that also highlights the way military members look out for each other.”
Isaiah 58:8 New King James Version (NKJV)
8 Then your light shall break forth like the morning, Your healing shall spring forth speedily, And your righteousness shall go before you; The glory of the Lord shall be your rear guard.
PAX Circled up for Hurricane HoeDown! 7 Hallelujah flutterkicks, 7 slightly reclined flutterkicks, 7 regular flutterkicks, and 7 LBC flutterkicks. The PAX then did 6 of eack, then 5,4,3,2, and held flutterkicks during the last set..
PAX circled up for F3 message from Colossians 3:
If then you were raised with Christ, seek those things which are above, where Christ is, sitting at the right hand of God. Set your mind on things above, not on things on the earth. For you died, and your life is hidden with Christ in God. When Christ who is our life appears, then you also will appear with Him in glory. Therefore put to death your members which are on the earth: fornication, uncleanness, passion, evil desire, and covetousness, which is idolatry. Because of these things the wrath of God is coming upon the sons of disobedience, in which you yourselves once walked when you lived in them. But now you yourselves are to put off all these: anger, wrath, malice, blasphemy, filthy language out of your mouth. Do not lie to one another, since you have put off the old man with his deeds, and have put on the new man who is renewed in knowledge according to the image of Him who created him, where there is neither Greek nor Jew, circumcised nor uncircumcised, barbarian, Scythian, slave nor free, but Christ is all and in all. Therefore, as the elect of God, holy and beloved, put on tender mercies, kindness, humility, meekness, longsuffering; bearing with one another, and forgiving one another, if anyone has a complaint against another; even as Christ forgave you, so you also must do. But above all these things put on love, which is the bond of perfection. And let the peace of God rule in your hearts, to which also you were called in one body; and be thankful. Let the word of Christ dwell in you richly in all wisdom, teaching and admonishing one another in psalms and hymns and spiritual songs, singing with grace in your hearts to the Lord. And whatever you do in word or deed, do all in the name of the Lord Jesus, giving thanks to God the Father through Him. Wives, submit to your own husbands, as is fitting in the Lord. Husbands, love your wives and do not be bitter toward them. Children, obey your parents in all things, for this is well pleasing to the Lord. Fathers, do not provoke your children, lest they become discouraged. Bondservants, obey in all things your masters according to the flesh, not with eyeservice, as men-pleasers, but in sincerity of heart, fearing God. And whatever you do, do it heartily, as to the Lord and not to men, knowing that from the Lord you will receive the reward of the inheritance; for you serve the Lord Christ. But he who does wrong will be repaid for what he has done, and there is no partiality.
After our short break we started Baatan death march aka burpee catch me if you can: PAX mosied while the last man in the like did 5 Burpees. After the 5 burpees he ran to catch up to the front of the line while the last man dropped back and did 5 burpees. it took us 2 laps to get thru the group
Bear Crawl Merkin Inchworm.
Pax broke up into 2 groups. Both groups formed a line head to toe in the Plank position while 1st man did bear crawl merkins to the front of the line. Once he reached the front of line the HIM that was now at the back of the line did the same. Until everyone in line got a turn.
We finished the gloom back in a circle doing Baycity Scissors. 8 count scissor kicks until 0600 we ended with COT.
A dirty dozen PAX threw off the Fartsack and won THAT FIRST BATTLE to post for what turned out to be one of the workouts for GORUCK’s August rucking challenge. YHC had two options on his Weinke: On one side, the Bearmuda Triangle. On the reverse, the MACV-SOG workout put together by the cadre at GORUCK. The choice depended on whether YHC could get other PAX to bring rucks. Thanks to all who brought rucks! We had extras…which means we’ve got a good crew of ruckers. (Let’s get some of the GORUCK events under our collective belt.)
Here’s how we started the day:
WARM-O-RAMA
SSH – 18 IC
Apollo Ohno – 18 IC
Swartzjacks – 18 IC
Crabflippers – 18 IC
Superman/Pull! – 10 count/5 rounds
Shoulder-Tap Merkins – 10 IC
PAX counted off by 2’s then partnered up for the following MACV-SOG workout (YHC had a bunch of extras in case we fell short…who was “I” to doubt GORUCK?)
MACV stands for Military Assistance Command Vietnam
Between the 100 No Push-Up Burpees, what the F3 Exicon calls Flying Squirrels, (50 per partner) YHC shared this 3rdF message:
We need to constantly push ourselves to understand what we [PERCEIVE] to be our limits. Until we do, we haven’t reached, or begun to reach, our full potential. Often times, EXTREMES are required to push us past our limits, to make us stronger, better, or produce growth where we need it most.
▪ We can push ourselves past our limits, this requires self-discipline. Or, at least the willingness to places ourselves in positions where we know we’ll be pushed past our limits. That’s the treasure of having different Q’s lead us through a workout! …
▪ I.e. Others, who do not know OUR limits (or probably don’t care what our limits are) will push us past our limits… These situations are mostly in reference to the physical workouts or challenges we face, but they easily translate to the mental and spiritual aspects of life as well, because…
▪ Lastly, and most importantly, Christ, who is the Author and Finisher of our faith (Heb. 12:2), will push us past our limits. And this is often through our testing, which includes suffering (suffering ALWAYS pushes us past our limits) and in God’s economy He allows this for our good, like burning away the dross and purifying us like gold, and He does this for His glory. (Our good, His glory!) So…DEQ! (Don’t Ever Quit…cleaned up version of DFQ.)
BIBLICAL EXAMPLES:
ABRAHAM in Gen. 22 was tested by God to take his son, Isaac, and offer him as a burnt offering. Poor Isaac even had to chop and carry the wood. When he asked his dad about the offering, Abraham replied “God will provide for Himself a lamb...” And when Abe was about to plunge the knife into Isaac, God said “Do not stretch out your hand against the lad, and do nothing to harm him; for NOW I know that you fear God, since you have not withheld your son, YOUR ONLY SON, from Me.” You can guarantee this extreme test pushed him past his limits!
JOSEPH, by the end of Gen. 42, was sold into slavery by his brothers! He ran from Potiphar’s house in his boxers after Potiphar’s wife tried to seduce him (he ran because he feared God), and ended up imprisoned. The story continued for numbers of years in Egypt where Joseph experienced the favor of God, rising to leadership where he was 2nd only to Pharaoh! Point being, his life was full of consistently being pushed beyond his limits, but he never once used his personal circumstances as an excuse NOT to live for God. As a result, he rose to power in Egypt. He knew God’s purposes were higher than his personal suffering. He not only reached the full potential of his faith, but as a result, the nation of Israel was preserved! There was a greater purpose to it all!
Peter referred to all of this when he wrote: “Brothers, do not be surprised at the fiery trial when it comes upon you to test you, as though something strange were happening to you. But rejoice insofar as you share in Christ’s sufferings, that you may also rejoice and be glad when His glory is revealed…” (1 Pet. 4:12-13)
So, we push ourselves to understand what we [perceive] to be our limits, others push us beyond our limits, AND God pushes us past our perceived limits. ALL for a purpose: For our GOOD but ultimately for God’s GLORY. So…DEQ!
PAX wrapped up the very last exercise at 5:59, which left no time for the extra’s YHC had planned: Wall work, Jack Webb, & Mary. With a minute spare shared a little further about the ruck workout carried out in honor of America’s Special Forces.
Time called.
COT/BOM:
Announcements: Chattahoochee working on method to collect school supplies.
Prayers: The family of Katie West, grieving her tragic death; Chattahoochee’s daughter, Taylor, having surgery on 8/7
That’s about it. Always honored to lead. And, yes, what a great way to start a day!
Warmup: All IC 25 SSH 18 Cherry Pickers 18 Windmills 18 Moroccan Night Clubs 18 Mountan Climbers
The Thang 1: Mosey Union to Tobin to Mulberry to Willow to CHOP via back driveway
Chicken Peckers With feet high on wall touch opposite shoulder (BTW shoulder taps)
Tunnel of Love: Broken into 2 groups. While Pax plank side by side, one by one someone crawls under the tunnel of planking pax. 2 rounds followed by 1 round with all Pax forming Tunnel.
Chilly broad jumps with pax holding elbow plank 5 feet apart whle someone broad jumps over each pax
Chumbaburpee SSH while Chumbawumba’s Tubthumper plays and do burpees on I get knocked down. About 27 burpees
Brief message about sticking to what you know is right even if it is not easy. Road less traveled may not be an easy route, but if you know it is the best route you should follow what you believe and take it.
The Thang 2: Coach (modified) – Groups of 3. P1 Hold bottom of merkin in down position while P2 encourages P1 as P3 sprints a lap around parking lot. Switch when P3 lap is done.
Clowney: 4 jump lunges IC 4 Merkins IC 7 Times
Number-o-rama and COT. Prayers for Toy Soldiers friend, West family, Semi vehicle situation, and any unspoken prayers.
Warmup: All IC 25 SSH, 18 Cherry Pickers 18 Moroccan Night Clubs, 18 Windmills, 18 Mountain Climbers
The Thang Mosey around the block Bring Sally Up with Burpees on Up (30) Mosey around the block Burp & Merk Pyramid up to 10 and back down. Start with 1 merkin 1 burpee, 2 merkins 1 burpee, 3, …100 merkins 19 burpees.
Mosey around block Cptn Therkin 1 Big Boy 4 American Hammers 5 Merkins, up to 5 Big Boys & 20 Double Count American Hammers with 5 merkins each time. Mosey around block
Brief message about F3 encouraging us all to win the 1st battle each morning by posting and how we all benefit from surrpunding ourselves with other HIM.
(Special Pennsylvania Guest Appearances by Skater and Quigley)
QIC: Wildwing
Date: 7/31/19
Beautiful morning for a tour of Lewes with visiting HIMs here on vacation from Lancaster, PA. Unusual number of citizens walking the streets which gave us a chance to introduce the F3 concept to the locals.
The Warm Up: Side Straddle Hop x21, Cherry Picker x21, Bobby Hurley x21, Moroccan Night Club x21 (In cadence)
The Thang:
(1) Canal Gazebo – Clock Merkins 5 merkins at each hour mark;
(2) Mosey to Lewes Museum – LBC x 42 and Derkins x 30;
(3) Mosey to Second Street for a 30 – 60 – 90 sprint ;
(4) St. Peter’s Wall – Dirty Hook Up x 10;
(5) Mosey on Second Street for another 30 – 60 – 90 sprint;
(6) Courtside Wrap Up: Bear Crawl, Bobby Hurleys x24, Bear Crawl, Burpees x24, Bear Crawl, LBC x24 – Easy Boy Recliners – Toy Soldier Set
The Message: Q returned from F3 event in Charlotte where he visited the Billy Graham Library and found this quote from the Reverend: Integrity is the glue that holds our way of life together. What young people want from elders is integrity , honesty, truthfulness, and faith. What they hate is hypocrisy and phoniness. Let them see us doing what we would like them to do. That said, sometimes the youngsters show the elders what they should be doing. Some of that was on display in Charlotte.
(BTW, next time in Charlotte stop in to see the BG Library and President Polk’s family home. Some would say Polk went all manifest destiny by grabbing Texas, paying Mexico for California, and stealing Oregon and Washington from England. Not a bad haul.)
COT: And best wishes to our compatriots from Lancaster.
Q: Waterfall The PAX: Toy Soldier, Summit, Ruxpin, Ying Ying, Chairman, Gump, Doubfire, Chattahoochee
The Warm Up: 20 SSH IC, 20 Diaper Pickers IC, 20 Moroccan Night Club IC, 20 Windmill IC, and Superman Banana! Superman Banana starts in the superman position. When Q yells BANANA you roll over on to your back in a reverse of the superman so you are curled up like a banana. When the Q yells SUPERMAN you roll back. Rolled back and forth like a bunch of crazy people a few times.
The Thang #1: Route 66 and a bag of chips. We did the Route 66 from telephone pole to telephone pole. We did it decessending from 11 burpees at the first telephone pole down to 1 burpee at the last telephone pole for a total of 66 burpees. For added suck we also did LBCs ascending. I’m calling the additional exercise “and a bag of chips” since it was added on.
The Message: The story of the Rich Young Ruler. His good works weren’t good enough. Jesus invited him to follow him. But the young man went away sorrowful because he wouldn’t give up his lavish lifestyle to follow Jesus.
The Thang #2: Waterfall likes the wall! Wall of Burpee for an additional 3 burpees. Each PAX takes the chair. We go down the row doing 1 burpee each. Then we went down the row again doing 2 burpees each. Next we did Mexican jumping beans and overhead claps ascending up to 10 jumps and 40 claps. With a few minutes left we ended with some Mary.
Warm up – 30 SSH -15 Cherry Pickers – 15 Moroccan Night Clubs – Arm circles forward and reverse.
Its the All Star Break for MLB so we Mosied to the ball fields for the beat down .
The Thang : two teams broke off one team held plank while first team started the Workouts
Home Plate to 1ST base – walking lunges
1st Base -15 Squats with 3 second hold at the bottom.
1st base to 2nd Base – Bear Crawl.
2nd Base -15 Merkins.
2nd Base to 3rd Base – Walking high knees.
3rd Base – 15 E2KS each side.
3rd Base to Home Plate – Crawl Bears.
Home Plate – 10 Burpees
Repeat for two more rounds .
We broke for 3rd F Message:
I do not know who wrote the quote . But in my quick 3rd F fashion I hit on how this can impact us as Men. Ruxpin added to it since we all need a little more of a break lol . Thanks brother !!!
The Thang 2 :
We took a wosey to the Tennis Courts and pulled out the Corn Hole Boards broke off in to teams again. Throwing 6 bags each. if your bag landed on the board the team had ten merkins if you miss you owe 10 merkins. if the bag drops in the hole the team owes 20 merkins. we played this for the last 10 min of the workout .
