Chappie

The Thursday’est Wednesday ever

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3 HIM faced the GLOOM on this beautiful end of summer morning.

  • WARM-O-RAMA
    • 20 SSH IC
    • 20 CHERRY PICKERS IC
    • 20 WINDMILLS IC
    • Up Straddle Hop-  legged side straddle hop 10 IC each leg
    • 20 GRADY CORN IC
    • BLART Air Chair position and grab the handlebars of their Segway. Pax bend at the knees – left, forward, right, back is 1 count
  • THE THANG– PAX moseyed .5 mile to the local church (hey did I ever tell you I did that roof?? haha) We sat in the parking lot under the beautiful sky, in the cool of the GLOOM and began the BRUCE LEE AB exercise.
    • Bruce Lee 6 ab exercises: 20 reps, 3 sets. 30 seconds rest between
    • 1. Hammer, IC
    • 2. Leg raises, IC
    • 3. Double tap LBC’s, 10 each side
    •  4. Heel Touches, IC
    • 5. Crunchy Frog,
    • 6. Rosalita Wip Ab exercise from Rosalita position. Legs together at 90°. Cadence count. Out for 1, together for 2, legs down to 6 inches for 3, back to 90° for count. Burns more when done slow.
    • HIGH-YA -abs like “the Dragon”.

F3 MESSAGE

The preparations of the heart belong to man, But the answer of the tongue is from the Lord . All the ways of a man are pure in his own eyes, But the Lord weighs the spirits. Commit your works to the Lord , And your thoughts will be established. The Lord has made all for Himself, Yes, even the wicked for the day of doom. Everyone proud in heart is an abomination to the Lord ; Though  they  join forces, none will go unpunished. In mercy and truth Atonement is provided for iniquity; And by the fear of the Lord  one departs from evil. When a man’s ways please the Lord , He makes even his enemies to be at peace with him. Better is a little with righteousness, Than vast revenues without justice. A man’s heart plans his way, But the Lord directs his steps. Divination is on the lips of the king; His mouth must not transgress in judgment. Honest weights and scales are the Lord ’s; All the weights in the bag are His work. It  is an abomination for kings to commit wickedness, For a throne is established by righteousness. Righteous lips are the delight of kings, And they love him who speaks what  is right. As messengers of death is the king’s wrath, But a wise man will appease it. In the light of the king’s face is life, And his favor is like a cloud of the latter rain. How much better to get wisdom than gold! And to get understanding is to be chosen rather than silver. The highway of the upright is to depart from evil; He who keeps his way preserves his soul. Pride goes before destruction, And a haughty spirit before a fall. Better to  be of a humble spirit with the lowly, Than to divide the spoil with the proud. He who heeds the word wisely will find good, And whoever trusts in the Lord , happy is he. The wise in heart will be called prudent, And sweetness of the lips increases learning. Understanding is a wellspring of life to him who has it. But the correction of fools is folly. The heart of the wise teaches his mouth, And adds learning to his lips. Pleasant words are  like a honeycomb, Sweetness to the soul and health to the bones. There is a way that  seems right to a man, But its end is the way of death. The person who labors, labors for himself, For his hungry mouth drives him on. An ungodly man digs up evil, And it  is on his lips like a burning fire. A perverse man sows strife, And a whisperer separates the best of friends. A violent man entices his neighbor, And leads him in a way that  is not good. He winks his eye to devise perverse things; He purses his lips and brings about evil. The silver-haired head is a crown of glory, If it is found in the way of righteousness. He  who  is slow to anger is better than the mighty, And he who rules his spirit than he who takes a city. The lot is cast into the lap, But its every decision is from the Lord .

Proverbs 16:1-33 NKJV

[Very] Active Recovery

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Date: 9/8/20

QIC: Chappie

9 PAX won THAT FIRST BATTLE and reported for a Chappie led [Very] Active Recovery workout–necessary after yesterday’s 4th Annual Labor Day Beach Day Beatdown. The sand, the water, the passing of the baton all called for some recovery today. Some took the route of fartsacking, others took to awakening the dawn at the CHOP AO in Milton, DE. Here’s how it went down:

WARM-O-RAMA

  • SSH – 18 IC
  • Seal Jacks – 18 IC
  • Swartzjacks – 18 IC
  • Smurf Jacks – 18 IC
  • IW – 20 IC
  • Plank Jack – 18 IC

THE THANG:

PAX stayed on the reservation and ran around the cones, doing Burpees at the start point each round:

  • 12 Burpees followed by 0.18 mile run
  • 11 Burpees followed by 0.18 mile run
  • 10 Burpees followed by 0.18 mile run
  • 09 Burpees followed by 0.18 mile run
  • 08 Burpees followed by 0.18 mile run
    • 3rdF Message breather here (Read below)
  • 07 Burpees followed by 0.18 mile run
  • 06 Burpees followed by 0.18 mile run
  • 05 Burpees followed by 0.18 mile run
  • 04 Burpees followed by 0.18 mile run
  • 03 Burpees followed by 0.18 mile run
  • 02 Burpees followed by 0.18 mile run
  • 01 Burpees followed by 0.18 mile run

Total = 78 Burpees, 2.16 miles

3rdF shared between rounds 8 and 7:

Winston Churchill is quoted as having given one of the shortest and one of the most profound speeches ever with the words: “Never, never, never, never give up.” The infamous speech, given on October 29, 1941 to the boys at Harrow School in London, was actually longer; as was the quote itself.

Still as powerful, Churchill said, “This is the lesson: Never give in, never give in, never, never, never, never, — in nothing, great or small, large or petty–never give in except to convictions of honor and good sense. Never yield to force; never yield to the apparently overwhelming might of the enemy.” It’s men like that who win wars!

This is a message boys need to hear and men need to hear. Those around us who are benefactors of our influence need to hear this message. Never, never, never, never give in. Never give up. Never quit. DFQ! (Regardless of how you feel!)

If I can share an honest moment with you, as I got involved in sports, or anything for that matter, when I was a kid…I quit! I quit everything! Literally! Why? First, because I could. Second, because  I never had any influence in my life to tell me not to [quit].

I was a really good baseball player. I quit! I played football, wrestled, ran track, was a Boy Scout, all between 7th – 11th grade and I ended up quitting every last one of those activities. As a grew up other factors were involved, but the one key factor in all of my quitting was my influencer, or lack thereof, — my Dad! I can count on one hand the number of times he came to watch my games, encourage me, and route for me. No joke! In fact, I was never encouraged to stick with anything.

I’m not looking for sympathy here, my Dad and I had some hard discussions and resolved the issues behind this long ago. What I AM DOING INSTEAD is offering you words I needed to hear, but didn’t until I was an adult; words that perhaps you’ve heard but maybe need to hear them again. And words that you perhaps need to share with someone else…a son, a daughter, a friend, a co-worker, etc.: “Never, never, never, never give in!” Never quit!

As a man and then as a father, I became the antithesis of my own Dad concerning this mindset; and that’s exactly what it is! I won’t give up. I won’t quit on anything! And I’ve never allowed my sons to quit on anything (and probably to a fault, I can count on about 2 or 3 fingers, the number of times I’ve missed any of their games or activities).

There are times, whether in a workout, a job, a relationship, a marriage or any other number of things which bring trials, when you’ll want to quit. Never, never, never, never give in! Your group needs you. Your team needs you. Your workplace may need you. And most importantly, your spouse and your family needs you. Never quit! Harken back to Churchill’s words! Furthermore, be the influencer who tells those around you the same thing!

The Apostle Paul said it this way: “I press on toward the goal for the prize of the upward call of God in Christ Jesus.” (Philippians 3:14) High Impact Men: “Never give up what you want most for what you want in the moment.”

Well, an [Active] recovery it was indeed, but all the PAX kept at it and kept working. As always it was a privilege for YHC to Q, even on the heals of a beachday beatdown. Shout out to the PAX who posted back-to-back!

COT/BOM:

  • Announcements: 1) Grit Mill moved to a Wednesday workout, starts tomorrow. 2) Serving the community this Saturday in Lewes. See Quattro for details.
  • Prayers: 1) For Allen Chorman (|Woodstock’s dad) facing heart surgery. 2) For marriages among the PAX. 3) For YHC’s M, who fell and hurt her right arm yesterday. 4) Etc. What YHC forgot, God’s got!

Chappie, out!

Plan B

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Warm o rama

20 ssh

20 windmills

20 crab flippers

20 grady corn

The Thang

We started this morning off with a Patirot Run to church. PAX lined up behind 2 shovel flags and we took off in a friendly manner to the back field at the church. We posted flag in the middle of the church field and completed bear crawl ring of fire

Bear Crawl Ring of Fire

Combines exercises we have all come to love/hate. Circle up around shovel flag. 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. The suck factor greatly increases the more pax you have (longer planks). PAX circled up and we bear crawled in a cirlcle until Q shouted HALT. We then planked it up while each HIM (19 of us uggg) completed the merkins. in between sets we recovered to our 6 to complete an ab exercise.

1st round _10 merkins, DR W AB exercise-
Dr. W is a sufferable 8-count ab exercise that combines Dolly, Rosalita, and the W; often within the 6MOM. Always a #CrowdPleaser. 1 is legs apart like a Low Dolly, 2 is legs together, 3 is raise the legs to Rosalita position (45-60 degrees-ish), 4 is spread ‘em, 5 is The W (hands together and stretching forward between your legs), 6 is the return to your back (legs still up), 7 is legs together, 8 is legs down. 5-8 Dr. W’s is a good start to get the pax coordinated with the counting. 10 is a magic # that most build up to 15 is just dumb and torture #FetalPositionMaker Qtip – We always emphasize that the W is on the 5 count. Kinda breaks down the motions and gives a 2nd starting point.

2nd round 10 diamond merkins, 10 IC Seated Flutter Kicks with hands raised in Hallelujahs. Move immediately to hands behind you. 10 IC slightly reclined flutterkicks. Move immediately 10 IC normal flutter kicks.

3rd round 10 werkins, Toy soldier set, 60 LBC, 30 E2K each leg, and 15 BBSU

F3 message was inserted here, it will be at the end of the backblast

4th round hand release merkins, 2 BBSU 10 overhead press, 4 BBSU 20 OHP, 6 BBSU 30 OHP, 8 BBSU 40 OHP, 10 BBSU 50 OHP.

FInal Round- 10 ranger merkins. We recovered to our feet once we finished the Bear crawl ring of fire, and lined back up to head back to the AO.

once we got back to AO the real final round was 15 burpees to wrap things up.

Number o rama- 19 HIM beat the fartsack and faced the Gloom.

Name o rama- we welcomed 2 FNGs to the group and named them Waterboy, and Cowbell

Circle of trust- we ended like we always do in strength we circled up and offered prayers to JESUS.

Third F message

A  few weeks ago it was RovingRuckfest and it was at broadkill Beach.  Just so happens Chappie was on vacation so naturally I was alone for this trip.  I kept thinking,  im going to go home and go back to sleep,  but I didn’t.  I decided to pray ruck.  I hit the beach with 20 lbs in my ruck and a 40 lb sandbag, and I’m praying, and rucking. It was fabulous. The moon lit the sky and the tide had recently passed for the night leaving the beach entirely deserted.. There wasn’t a single foot indentation on the whole beach. I reminisced as if in a daydream about a poem. I’m sure we have all heard the poem, footprints in the sand”. I chuckled to myself as I turned around to my surprise, there was but 1 set of footprints in the sand. I said “Lord I see 1 set of footprints here and this Ruck is getting heavy. His reply to me was, how do you think I feel, these footprints you see behind you are my footprints. You see we tend to carry on our shoulders, to much weight. We cary stress, worries, failures, disappointments, and it weighs us down and restrains us from doing what God has truly called us to do. When we carry these things, just like the Ruck it slows us down, it holds us back, it weighs on us heavily and God already paid the price.  I reluctantly carried on,  with a new appreciation about my day.  We are not alone,  Life may seem hard at times but with faith in Jesus we will endure the race that has been set before us.  And as Moses lifted up the serpent in the wilderness, even so must the Son of Man be lifted up,  that whoever believes in Him should not perish but  have eternal life.  For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life.  For God did not send His Son into the world to condemn the world, but that the world through Him might be saved. “He who believes in Him is not condemned; but he who does not believe is condemned already, because he has not believed in the name of the only begotten Son of God.  And this is the condemnation, that the light has come into the world, and men loved darkness rather than light, because their deeds were evil.  For everyone practicing evil hates the light and does not come to the light, lest his deeds should be exposed.  But he who does the truth comes to the light, that his deeds may be clearly seen, that they have been done in God.”

John 3:14-21 NKJV

Walk this Way

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DATE: 8/27/20

QIC: Chappie

3 PAX jumped into action at the Grit Mill (1-yr-old AO) after winning TFB (THAT FIRST BATTLE…the fight with the fartsack) and posting for a Chappie beatdown. Nothing re-invented here but a good one (mumble chatter says) with the 4 x 4 borrowed from the CHOP. The 4 x 4 is a simple tour around the block, executing 4 exercises on each of the 4 corners, with select transitions in between. YHC introduced this routine a few years ago at the CHOP AO in Milton; it has since become a bit of a measurement for PAX to determine personal progress. YHC brought it to the Grit Mill…well, because it requires grit!

WARM-O-RAMA
• SSH – 18 IC
• Low-Slow Squat – 10 IC
• Calf Raises – 15 OYO
• Calf Raises – Suzanne Somers style 15 OYO
• Grit Millkins (Hold plank for cadence, down/up for rep) – 18 IC
• Superman/Rip-cord – 3 rounds each (10 count)

THE THANG – Grit Mill 4×4 (4 corners x 4 exercise each for total body workout)

Corner #1: Upper body
• Drydocks – 5
• Wide-arm – 10
• Regular – 15
• Derkins – 20
Transition to corner 2: Lt. Dan

Corner #2: Abs
• Hooch Nightmares – 9 each leg IC (Borrowed from F3Naperville)
• 4-Count Freddie’s – 18 IC
• X’s & O’s – 18 OYO
• American Hammers – 18 IC
Transition: Bearcrawl/Crawlbear to pedestrian sign, Karaoke rest of the way to corner 3

Mid-Point break in action for 3rdF — An updated version of message from a few years back; here’s what YHC shared:

The words, “O well” were the trademark words of DS Allen, one of my Drill Sergeant’s in basic training. DS Allen was a SFC (platoon sergeant) and any time there was an issue or we got ourselves into a pickle of sorts, that’s what DS Allen would say…”Oh well, private!” He always said it real slow and cool, of course.

DS Allen taught me to walk circumspectly and to be watchful–a good discipline for all leaders…for all HIM.

Once while we were in the field the chow hall had trucked hot food out to us for lunch, a precious commodity especially in that stretch of winter where for about 2 weeks the average windchill was about -30. After eating chow I went to dump my trash in the trash-can, and as I was doing that, I kind of had my head down and wasn’t paying much attention to who else was around me. Another soldier came up and starting stuffing his trash into the can, but he was stuffing it down in between the trash-bag and the trash can instead of inside the bag. I distinctly remember trying to stop the guy, saying with a commanding voice, “Hey! Hey! Hey!” The other soldier put his hand firmly on top of my Kevlar helmet and promptly lifted my head. It was at that point that I discovered the “other soldier” was DS Allen! Oh man, I must have turned 10 shades of red or white as a ghost! I’m not sure. And while I was close to it, I’m still glad I didn’t come up swinging!

And DS Allen, well, he just stood there looking at me face to face, eye to eye. He cracked a “possum eatin’ crap” grin and then without saying a word, he turned and walked away. In that moment he taught me a lot about being a good leader, he could’ve really busted my chops but didn’t (he wasn’t worried about his own ego). Also without saying a word, he taught me yet another lasting leadership lesson: Walk circumspectly, be watchful and alert. Know who’s around you and what’s going on around you at all times.

Here’s how this applies: In Galatians 5:16 Paul wrote, “But I say, walk by the Spirit, and you will not carry out the desire of the flesh.” Here the Greek word for walk is “peripateo“; it is from this that we get our English word parapet: A barrier which is an extension of the wall at the edge of a roof or terrace. This is a protective wall that keeps one from going over the edge. Paul was likening that to the Holy Spirit who the Lord has given to help us to walk circumspectly, to keep us from going over the edge.

Here’s what is really neat: In the same chapter in v. 25, he goes on to say “If we live by the Spirit, let us also walk by the Spirit.” But in this verse he uses a different word for walk. Here it is “stoicheo.” This word means to proceed in a row as the march of a soldier; to go in order. So the Bible says that living and walking by the Spirit is like marching precisely in formation, staying in step with the One who is leading us, the Spirit of God.

In both cases the Bible says, Walk this way. But in both instances in the passage, it is a walk that offers both the protection and leadership of the Spirit of God. Just some crucial things to think about which will help us to be the HIM God has called us to be. But whatever you do, don’t say, “Oh, well!”

Back at it for the final stretch…

Corner #3: Legs
• Sumo Squats (real ones) – 18 OYO
• Mexican Jumping Beans – 18 OYO
• Monkey Humpers – 18 IC
• Smurfjacks – 18 IC

Transition: Prison Break to corner 4


Corner #4: Full body
• Burpees – 18 OYO
• Mt. Climbers – 18 IC
• Flying Squirrels – 18 OYO
• Mule kicks – 18 OYO …Ouch!
Transition: Mosey return to AO

COT/BOM:

  • Announcements: Family Day at Bridgeville Rifle & Pistol Club is this Sat., 9/29 from 10-5; Leadership Pow-Wow Wed. 9/2 at Summit’s from 6:30 till (Dogs/Chips/Snacks, RSVP to Chappie ASAP)
  • Prayers: For F3 First State PAX and families; for Waterfall & Felicia as they work to resolve challenges with Dietrich; for YHC’s nephew, Aaron who is currently deployed; etc. God is good, what YHC forget, God did not–He’s got it covered.

The 4 x 4 proved it’s worth at the Grit Mill as well. Great push by the PAX, especially near the end to finish strong. Afterall, its not how you start, it’s how you finish.

Aye!

Chappie, out!

Post Workout Trip Home – who would want to miss this?

We Dropped Some B.O.M.B.S.

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Date: 08/11/2020

AO: CHOP, Milton, DE

QIC: Streudel (VQ) & Fireplex

Warm up

SSH – 25 IC

Bolt 45’s IC (4 Count) – 15 squats to halfway down.  15 squats halfway to full down.  15 full squats.

Mountain Climbers – 25 IC

Cherry Pickers – 20 IC

Moroccan Night Clubs – 25 IC

Mosey .48 miles to Food Lion Shopping Center

The Thang

Pax performed a quick Mike Tyson set of 7’s in the alley between Walgreens and Dollar Tree utilizing a bear crawl to traverse the distance between the walls.  Once complete Pax went right at a set of B.O.M.B.S. which consist of 50 Burpees, 100 Overhead Claps, 150 Merkins, 200 Big Boy Sit-ups, 250 Squats.  PAX partnered up and worked on the set while their partner ran a lap around the Walgreens approximately .11 miles switching off after each lap.  Each PAX were asked to try to complete their half of the listed exercises.  Q suggested that any unfinished exercises be completed as homework.

Mosey .48 miles back to CHOP

F3 Message 08/11/20 – From Ron Hutchcraft Ministries

STUBBORN DIRT AND A STRONG SHOWER – #2993
Years ago, I was at a youth conference where we needed to raise some money for a camp scholarship fund. So we challenged the kids to buy their counselor into this Friday night food fight. Oh, well, the kids found the money all right! So Friday night all of us leaders showed up on the field of battle with the campers watching like these sadistic spectators at the Roman Coliseum. Now, for starters, we got hosed down so everything would cling to us. I’m embarrassed about the food we wasted, frankly, but I’m at least glad we paid for a few kids to get to camp.

Well, Round 1 was flour. The campers got their money’s worth as we redecorated each other with this blizzard of flour, followed by eggs, then fudge sauce – you get the idea? The last round was the worst – lard. From our hair to our toes, we were totally gross by the end of this massacre. Our only satisfaction was at the end when we went after those kids to give them a big, gooey hug. I couldn’t wait to get to a shower. And I was there a long time, especially with my new coat of lard. I’ve never felt dirtier – but clean has never felt better!

Well, I’m Ron Hutchcraft and I want to have A Word With You about “Stubborn Dirt And A Strong Shower.”

If you’ve ever felt real dirty, you know how much you enjoyed that shower that made you clean again. If only there was a shower that could make us clean on the inside – where we carry the guilt, and the regrets, and the dirt of the things we wish we’d never done – or the things we should have done and didn’t. Unfortunately, there is no medication, no therapist, not even a religion that seems to be powerful enough to remove the dirt on our soul.

That’s why our word for today from the Word of God is such good news. Acts 3:19 – “Repent and turn to God so that your sins may be wiped out, that times of refreshing may come from the Lord.” Now look at this, all the sins of your life can be wiped out – erased from God’s records. God says you can be clean – that you can have a new beginning. He’s offering a cleansing spiritual shower for those who repent and turn to Him. Now, that means you acknowledge the wrongness of what you’ve done and that you’re ready to turn from your sin-choices – and to Him for a new beginning.

We all have things we’re ashamed of – there are things we’re not proud of – things that make us afraid of what God will do when we meet Him on Judgment Day. According to the Bible, the sins of our life will, in fact, make it impossible for us to ever enter God’s Heaven because there’s no sin there. Our only hope is if somehow God will forgive a lifetime of choices that have left Him out.

And there’s only one place where a spiritual shower like that is available – at Jesus’ cross – the place where every sin of yours was paid for. You carry all the garbage of your life up that hill – you give yourself in total trust to the One who paid for your sin on that cross – and you leave your sin at that cross forever. You may have started this day guilty – but you may go to sleep tonight forgiven and finally clean. God’s promise: “Everyone who believes in Jesus receives forgiveness of sins through His Name” Acts 10:43. There is nothing you’ve done that is so bad that Jesus didn’t pay for it on His cross.

Today can be the day you are finally clean. If you’ve never trusted Jesus to be your own Savior from your own sin, would you tell Him you’re doing that right now? Your sins will be erased – and you will never carry them again – or face them when you meet God. And the only thing that would keep you from heaven will be gone.

That day I felt so gross, it was an awesome feeling to stand in that shower and have all that accumulated junk get washed away. That’s what Jesus wants to do for your heart, right now. It is an incredible feeling to finally be clean.

Respectfully Submitted,

Streudel & Fireplex

The 300 x1000

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Warm o rama 

20 ssh

20 imperial walkers

20 crab flippers

20 grady corn

The Thang

Spartan

After Warm-o-rama PAX moseyed to the desired workout location, on the way we found 2 Milford Police officers in a nice sized parking lot and decided to change direction to workout in front of the police. We began by doing 30 Monkey humpers in front of the cops, one got out and tackled Chappie, lol jk we did not do monkey humpers and chappie did not get tackled, but we had a blast in the parking lot, this is where we completed the Spartan.

PAX line up and sprint 100 yrds, do 10 exercisesat the finish and walk back to the start all together. Q starts each sprint race with a verbal call. Continue until you have done 30 x100 yrd sprints and 10×30 = 300 exercises. PAX will be nursing home walking for several days. 

30 burpees

30 merkins

30 squats

30 flutterkicks

30 ssh

30 lbc

30 hand release werkins

30 lunges

30 American hammers

30 shoulder taps

30 mountain climbers

squat potato

With 2 minutes remaining in the GLOOM QIC Gump grabbed a sandbag and we completed the squat potato.

Hot potato in squat position. PAX form a circle with everyone facing out. PAX then pass a heavy object around the outside of the circle while in squat position until the Q says halt. Add more objects in depending on the size of the circle

F3 message

“If the world hates you, you know that it hated Me before it hated you.  If you were of the world, the world would love its own. Yet because you are not of the world, but I chose you out of the world, therefore the world hates you.  Remember the word that I said to you, ‘A servant is not greater than his master.’ If they persecuted Me, they will also persecute you. If they kept My word, they will keep yours also.  But all these things they will do to you for My name’s sake, because they do not know Him who sent Me.  If I had not come and spoken to them, they would have no sin, but now they have no excuse for their sin.  He who hates Me hates My Father also.  If I had not done among them the works which no one else did, they would have no sin; but now they have seen and also hated both Me and My Father.  But this happened that the word might be fulfilled which is written in their law, ‘They hated Me without a cause.’

John 15:18‭-‬25 NKJV

Semi Hurricane

, , , , , , , , , / Leave a Comment / CHOP, DE, Milton, DE / By

Warm-a-Rama
20 plank jack i/c
15 Windmill i/c
20 Ssh i/c
15 Cherry picker i/c
20 seal wave i/c
15 mountain man pooper i/c
20 Imperial walkers i/c
15 seal jacks i/c

The Thang

Mosey to the park behind library
Pair off
As one HIM goes around the gazebo the other HIM completes as many reps as possible.

Split squats – nur
Derkins – side shuffle
6″ squats – side shuffle other direction
Plank – lunge
Burpee – mosey

3rd F
https://bible.com/reading-plans/2272/day/7?segment=0
Mosey back to CHOP

5 Sissy squats

Number Rama
Name Rama
COT

10 HIM showed today: Semi, Chappie, Ruxpin, Chattahoochee, Doubtfire, Fireplex, Toy Soldier, Leatherman, Strudel, Quarto

Black Jack +

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Date: 8/1/20

QIC: Chappie

10 HIM got better, faster, stronger and a little fatter (thanks to YHC’s Coffeeteria, complements of Dunkin. Hey, the coffee was good!). No worries, PAX got fatter in fellowship too! Bonus: The impromptu car show was cool! Big welcome to FNG’s Timmy Rogers (n.k.a. F3 Biddie) and Luke Maloney (n.k.a. F3 Bolt). Among 16 PAX on our Q list YHC was super excited to be able to Q 2x in less than a week. Here’s the break down from a very muggy Saturday morning:

WARM-O-RAMA

• SSH – 18 IC

• Sealjacks – 30 IC

• Crabflippers – 18 IC

• High knees (in place) – 18 IC

• Compass Squats – Jump Squat & turn N, E, S, W (1 rotation = 1 rep) – 10 OYO (a new crowd-pleaser for sure, based on the mumble chatter

• MNC – 10 IC

PATRIOT RUN to North Bedford Street Park

THE THANG – Blackjack 21’s – Merkins/Reverse LBC’s

• “Hit me!” option from the F3 Workout Deck – 5x deal/per PAX

  • (21/Blackjack = a pass)
  • (Other draws = #of exercise on the cards)
  • (Sandbags = 4 sandbags/10 PAX. Never pass 1 by, carry to middle or end)
  • Keep track of your rounds. YHC was able to get to 9 Merkins/12 Reverse LBC’s/Gas Pumpers before time ran out

PATRIOT RUN – Return to AO

3rdF shared about mid-workout:

SUA SPONTE LEADERSHIP
YHC first heard of Sua Sponte leadership years ago from an illustration shared by Greg Laurie, making the point that Christ himself was a Sua Sponte leader.

Many, following the movie The Passion of the Christ, were claiming the film was anti-semetic. People were pointing fingers faulting the Jews, the Greeks and Romans, and everyone but themselves for the death of Christ. Fact is, he died for each of us as sinners and I’ve heard people say that if you were the only person who needed saved, Christ still would’ve died for you. In fact, 1 Timothy 2:4 says, “God…desires all people to be saved and to come to a knowledge of the truth.”

He died in our place on the cross. He was arrested, beaten, tried and killed ALL FOR US and FOR ALL OF US. In reality, it was all my fault that he died! But as we bear the guilt or lay the blame on others (It was the Jews! It was the Romans! It was the Greeks!) the sinless Savior Himself was practicing Sua Sponte leadership, as He stated in John 10:18 – “No one takes it [my life] from me, but I lay it down of my own accord. I have authority to lay it down and authority to take it up again. This command I received from the Father.”

He chose to die for you and for me…of His own accord!

The book, QSource, by one of F3’s founders, Dredd, says, “Sua sponte is Latin for of his own accord. [A man] acts Sua sponte when…he takes the initiative to act on his own accord. Sua sponte is also the motto of the U.S. Army’s 75th Ranger Reg. It is a recognition that to become a Ranger a man must be a triple volunteer: first the Army, then Airborne School and finally the Ranger Regiment. Rangers aren’t drafted, they must make the choice themselves–3x! The Rangers are elite because every man there is taught to be a Leader and every leader is directed to take the initiative to do what is necessary to accomplish the unit’s mission. (I.e. “I got this!”)

In F3, a Sua sponte leader is a man who has been freed to Lead. He is a Leader who exercises Individual Initiative (I2) by taking action in furtherance of his group’s articulated purpose WITHOUT SPECIFIC INSTRUCTIONS. He initiates movement toward advantage for his group in the absence of explicit authority because he is the rare man who will Lead with or without another Leader to direct him. He is That Somebody.

F3 could not function without HIMs willing to be That Somebody.”

F3 is an organization that was created in order to invigorate male community leadership. THAT is our mission. Carrying out that mission, whether it be communication, Site-Q’ing, organizing a 2ndF or 3rdF outreach opportunity, just plain old Q’ing, keeping each other accountable, stepping up to take someone’s place to Q, planting, growing, serving, etc., means each of us must be That Somebody, it means we must practice Sua sponte leadership…just like the Rangers, like many others before us, like Jesus Christ himself! (Quotes adapted from: Qsource, 189)

Tools of the Trade

A shameless plug for the tools of the trade in the above pic: Both are available at F3nation.com where you can click on the Gear button to pick up your own.

BOM/COT:

  • Announcements: Q schedule is out and includes a leadership Pow-Wow scheduled for Wednesday evening 9/2 @ 6:30 pm. Summit volunteered to host, details TBA. All invited!
  • Naming of FNG’s: Welcome again to Bolt & Biddie
  • Prayer: Prayer offered for a few PAX’s marriages. For Brineball, having a doc look at a nerve issue. For Chattahoochee. And a few others which slip YHC’s mind as of this writing, but they never slip God’s mind.

Lawn Chair Coffeeteria: YHC invited all PAX to stick around the circle after the COT for coffee/munchkins. Good times. Camaraderie.

Lawn Chair Coffeeteria

Merkin Courage

, , / Leave a Comment / DE, Milford, The Grit Mill / By

Warm-a-Rama
20 seal jacks i/c
20 seal wave i/c
20 Imperial walkers i/c
20 plank jacks i/c
20 ssh i/c
20 Windmill i/c

THE THANG

Merkin mosey to Church of God – mosey for 2 minutes, do 2 merkins, mosey 2 more minutes, do 3 merkins…..

3 rounds
20 hanging knee raises
10 swerkins
25 reverse crunch
15 big boys

3RD F

Play The Man • Devotional
https://bible.com/reading-plans/4023/day/7?segment=0


Merkin mosey back to AO

25 derkins
30 urkins

Number Rama
Name Rama
COT
3 HIM showed today: Semi, Chappie, Gump

Paver Rinse & Repeat

, , , , , , , , , , / Leave a Comment / CHOP, Milton, DE / By
Name-O-Rama
Paver Aftermath… +9 more just like ’em

Date: 7/28/20

QIC: Chappie

YHC had the privilege to stand in the gap for Chattahoochee while he’s following quarantine protocol after he kissed a girl and he liked it. Got you covered brother…”I got this” if you know what I mean Quattro.

Today’s workout called for pulling out the stack of pavers in YHC’s shed–they haven’t been out since WBOC posted and did a Delmarva Life story on F3 First State, so YHC dusted them off, chalked them up with some new motivational messages, and put ’em to work again in the hands of 11 strong PAX.

Remember when…

WARM-O-RAMA:
• SSH – 18 IC
• Swartzjacks – 18 IC
• IW – 10 IC
• Prisoner Squats – 15 IC
• Shoulder Tap Merkins – 10 OYO

Patriot Run (around short block)

THE THANG:

(Partner Up)
Paver Pass
• American Hammers/Plank & switch (til each team does sandbag transfer – 2 sandbags opposite ends of parking lot, partners run and switch bags to other ends all while everyone else is doing AH’s or in Plank)


Paver Drive
• 1 PAX drives paver, other runs cones/ switch (4 rotations)
☆ Cone 3 to 4:
Dragon Crawl,
Bearcrawl,
Crawlbear,
Inchworm Merkin

Shout-out to Fireplex (who bowed out to respond to the fire call, but gave us a good piece from the Night Train as they were going by). Monkey Humpers…next time! To all the men and women of Milton Fire 85, thank you for all that you do to keep our community safe.

Paver Overhead Squat Press
• 1 PAX POSP, partner runs to Cone 3
☆ 8, 6, 4, 2 Burpees per round …great push on the extra credit Burpees Waterfall!

Paver Sunday Drive – Done as bonus (not punishment) by teams who finished early — it pays to win!
• PAX Wosey “Drive” w/paver

3rd F shared mid-workout – First, PAX took the time to read the motivational message on each paver, then…

Thomas Edison said, “If we did all the things we are capable of, we would literally astound ourselves.”

Back in May YHC watched an episode of one of the ESPN E60’s. It was titled Cliff Diving, but it wasn’t about cliff-diving at all. Instead it was about a man named Cliff Devries, diving.

Cliff is the diving coach at Rochester Institute of Technology. He says in the documentary, “You might see me walking down the road and think ‘Man, he’s got it rough,’ but there’s more…which is a little beyond what you think right now.”

In high school Cliff was the Empire State Games diving champion and selected as an All-American in his junior and senior years. That led to a scholarship to dive for the University of Kentucky with Olympic dreams.

As a diver he was always pushing himself to get better and to do harder, more complicated, dives. He was a competitor! But then he noticed his movements were getting worse. I’ve seen some of the videos of this highly skilled diver, flopping on his back. Something was going wrong.

An MRI revealed that a 6″ tumor in his spinal column was the cause of the loss of movement in his shoulder and arm. At 21-yrs-of-age, complications during surgery to remove the tumor, left him with severe trauma to his spinal chord. Totally paralyzed on his right side, he was told he’d be in a wheelchair the rest of his life.

Cliff grew tired of hearing that and determined he’d walk again.

His walk would leave you with some impressions, but he does walk. He has been coaching at RIT since 1999 and has always longed to get back on the diving board. A few years ago Cliff Devries did just that, and it has now became his annual tradition to dive on his birthday. He slowly climbs the 10M ladder, shuffles to the end of the spring board and dives in to the applause of his family, his team, and the crowd watching.

Such an inspiration, as he’s telling his story he states:
• “There’s always more to you; there’s always more to what YOU CAN do.”
He reiterates, “You might see me walking down the road and think, ‘he’s got it rough,’ but when you look beyond what’s on the surface, there’s always more!”

Hw says, “You’re not gonna find alot of beauty in what I do; it’s alot of hard work, alot of emotion, all balled up into a half-second fall into the water.

But then he asks a series of inspiring questions: “When you see my dive, what else can YOU do? What can you find in yourself? And this question is even more key: What can you find in others? When you look in the mirror, what else is there? What more can you bring out–which is a little beyond what you think right now?

All of this brings to mind the familiar verse from Philippians 4:13, which says, “I can do all things through [Christ] who strengthens me.” That verse is meant to inspire us in a variety of life’s situations where we cannot seem to find strength to go on, or to do what we need to do; it’s meant to carry us through in stating that we can, in fact, find whatever strength is necessary, both in highs and lows, by trusting in Jesus Christ.

I think as leaders, as High Impact Men (HIM), husbands, fathers, and brothers we ought to be asking ourselves (and those around us) the same questions: When we look in the mirror we have to be inspired to ask: What else is there? What else do you have? What more can you bring out…which is a little beyond what you think right now?

COT:

  • Announcements:
    • All PAX invited to join YHC & Gump this evening in Georgetown for RuckingChallenges “Scav Ruck”. Friday Gloom will be the “Suns Out Guns Out” ruck, all PAX also invited to join the fun: Step off @ 2 a.m. for first 7 miles at Primis in Lewes, final 3 miles will be part of Roving RuckF3st Friday.
    • YHC reiterated that the COT is just that, a Circle Of Trust and that the GroupMe is an extension of that. Just a maintenance issue to continue to build our trust with one-another and to lock shields.
  • Prayers: YHC prayed for PAX to be able to live out the inspiration heard from Cliff Devries. Prayed for Chattahoochee. Prayed for Semi’s family traveling to and from GA. And Praised for Fireplex and others who serve as VF in our communities.

Special thanks to Chattahoochee for the opportunity to stand in the gap. Honored to Q. Humbled to lead. Always grateful for those who won that first battle (over the fartsack) and posted to get better and get stronger and there’s never any regrets for doing that! Well..almost never. You lapped those who slept.

~Chappie, out!

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