Nugget on Q Warm up20 SSH 15 windmills 15 cherry pickers 15 mountain climbers. Mosey to Milton park for the Milton Murph. We completed 3 out of the target 4 rounds, so we finished with 75 pull-ups/dips if needed to modify, 150 push ups, 225 squats and 1.75 miles!
3rd F was about how what we can accomplish together. Example was 2 horses could individually pull 8,000 lbs. But 2 together pulled 24,000 lbs. Lock arms with the men who are fighting the same fight and are in your corner and you’ll be amazed at what you’ll accomplish.
Mosey down to the Canal Public Parking we did 25 Merkins
Mosey a few stopped and did 25 Derkins
Mosey a few stopped and did 25 Erkins
Mosey did Wide Merkins
Mosey over to a Picnic Table near the Docks 25 dips some where in between these and the LBCs we had 3rd F message read below.
From there we mosey 25 LBCs
Mosey for some wall sits
Mosey to the water and did Some Carolina Dry Docks or as we called them the (Lewes Dry Docks ) stayed there for leg raises and E2Ks 25.
Finished with mosey back to the A/O .
We had COT and Name-O-Rama, welcomed FNG Wildwing
3rd F:
“ITS ALL IN YOUR MIND “
Whatever you hold in your mind will tend to occur in your life. If you continue to believe as you have always believed , you will continue to act as you have always acted. If you continue to act as you have always acted , you will continue to get what you have always gotten. If you want different results in your life or your work, all you have to do is change your mind.
-Anonymous.
So get rid of your old neg thoughts challenge yourself everyday. Do something you would have not done the yesterday. Keep showing up in the Gloom and striving to be better hen you were the day before.
This Backblast is so titled because as YHC was preparing his Weinke, he discovered it had been nearly a month since he Q’d a workout. Whaaat! GRIEF? Yeah, maybe a little grief because Q’ing is awesome fun and we all look forward to bringing the heat. There’s nothing like bringing a well-appreciated (chatter-filled/good grief) beatdown, and so when you don’t get to pull out the Weinke for a while…well, you COULD get a case of butt hurt (grief). GOOD? You betcha! The reason YHC hasn’t Q’d for nearly a month is because we’ve got a good flow of Q’s in the pipeline and the Q Schedule is packed. That is awesome, good grief! Fact is, Ruxpinhas already gotten in his warmup VQ and tomorrow (Sat. 10/27) at the Aegis (potentially in a Nor’easter) he’ll be getting in a full VQ, thereby putting him in rotation on the Q list. Calling all PAX – if you can make it in the Gloom, POST!
In the meantime, here’s YHC’s catchup from Tuesday’s workout: YHC went back to what has become a bit of a standard of measure for workouts at CHOP: The 4×4 – we keep going back to this one because it does show a measure of advancement. PAX can look back and [hopefully] say, “This time it wasn’t as bad as last time!” You against you! It doesn’t get easier, you get stronger. This workout is made up of 4 COP’s on 4 corners around the block. Here’s an image of the block…
Warm-O-Rama:
Disclaimer claimed
SSH – 18 IC
Windmill (Windsock if you’re watching Chairman!) – 10 IC
Low/Slow Squat – 18 IC
Cherry Picker/Crab Flipper – 18 IC
Shoulder Tap – 10 OYO
4×4 Introduced – Mosey to corner #1
The Thang:
Merkins Corner — Tobin & Union Streets:
Wide-Arm – 5 OYO
Diamond – 10 OYO
Regular – 15 OYO
Erkins (chest to curb) – 20 OYO
*All Merkins done continuously
Transition to next corner: Lt. Dans to light post (approx. 40 yds.), mosey to next corner.
Abs Corner – Mulberry & Tobin Streets:
X & O’s – 20 OYO
E2K’s – 20 each leg OYO
Dying Cockroaches – 60 OYO
4-Count Freddies – 35 IC
Transition to next corner: Bearcrawl to 1st Pole, Dragoncrawl to 2nd Pole
10 Count. Wosey to hidden pile of sandbags – a special stash for Leatherman! Partner up and share coupon for rest of 4×4 workout. Mosey to next corner…
Legs Corner – Willow & Mulberry Streets:
Smurf Jacks – 18 IC
Calf Raises – 30, toes in w/ Sandbag; 30 toes out w/o Sandbag OYO
Coupon Squats – 15 w/ Sandbag; 15 w/o Sandbag OYO
MJB’s – 30 OYO
3rd F Message:
Recently YHC was sharing with someone about doing some of the longer distance rucks (not to mention the usual 5k Rucks on Fridays) and the times we start, and their response was, “WHY?”
YHC has gotten the same response to EH’ing during my few years of doing F3 workouts, and you have too, when you tell someone the time we meet. It’s all good, their interest is peaked, they express interest, and may even say, “It sounds like just what I need.” Then the inevitable happens: You tell them the time and often even their countenance changes, right before they ask the same question: “WHY?”
There are practical reasons for why. The most obvious being the fact that we all have busy lives with family, church, work, school, hobbies, etc. The time we meet, 05:15 (a.k.a. O-Gawd-Thirty), is about the only time any of us have available to break free to get in what we enjoy here: some Fitness, Fellowship, & Faith. That’s probably THE practical reason.
One of the other reasons we meet at this time is simply because it is tough. It is hard to get up and out of the fartsack. That’s the reason WHY we do this thing…WE’RE NOT LOOKING FOR COMFORT!! Actually, we might be, but as I mentioned a while back, we make decisions against ourselves. Playing the part of King David in A Tale of Three Kings, Gene Edwards says nearly the same thing: “I judge my heart first and rule against its interests.” That’s because we’ve set our minds to do the hard thing, to “embrace the suck,” and it IS in fact the hard thing that most others simply will not do.
The whole concept translates easily to other areas of leadership in our lives, whether at home, the workplace, or where we’re serving in our communities. That’s why Paul compared self-discipline in ministry to the self-discipline an athlete must have to compete well and to win. In 1 Cor. 9:27 he said, “but I buffet (discipline) my body and make it my slave…” Also, what we do is comparable to the narrow gate Christ spoke of in Matt. 7:13, “Enter by the narrow gate; for the gate is wide, and the way is broad that leads to destruction, and many are those who enter by it.” Of course, He was talking about entering real life, eternal life. But it also applies in the sense that we’ve essentially decided against taking the broad or easy way.
YHC’ll wrap with a quote he recently wrote down because it aligns with all we do in F3: “If you want to build mental toughness you have to inconvenience yourself. …the early morning workouts; if you hate early morning, …the late night workouts; …the snowy, the cold (F3 principle: rain of shine, hot or cold)…the worst conditions you can get, put yourself in them, and make it really inconvenient. And then you start to get a genuine expectation of winning/overcoming in relation to the price you had to pay.” ~Chael Sonnen
(Btw, this is ALL long term stuff!) Think about one final thought when you face that daily battle, that first battle…and think about it every time you EH yet one more guy: “Do not regret the fight, pity those that never knew the privilege of it.” (The warrior Oath)
Aye?
Back to work. Transition to final corner: Mosey 50%, 75%, 100%
Full Body Corner – Union & Willow Streets:
Burpees – 10 OYO
Plank Jacks – 10 OYO
Flying Squirrel – 10 OYO
Mule Kicks – 10 OYO
*This last corner of the 4×4 always brings YHC near Splash mode
4×4 Complete, mosey back to the AO
COT:
Number-Rama: 11 PAX
Name-O-Rama
BOM: Announcements/Prayers
There you have it! Good chatter throughout and at the end. YHC will take that as a compliment. Thanks to Site Q, Chattahoochee for putting YHC on the Q Schedule! Yet, its never a problem to pass it on to the new guys to make sure they get regular experience. YHC loves that we keep building a strong list of Q’s — that’s leadership. Leaders leading leaders. Yet, YHC is always happy and humbled to Q an awesome group of HIM. Thanks for posting men!
The cold hit us hard for a chilly game of Captain Thor poker. We warmed up with a mosey around the block, some cherry pickers, and windmills.
Next was The Thang. Here are the rules. We divided into 4 teams. Each team started with 3 cards. The goal is to get the best poker hand. There were 2 decks of cards to draw from. We did a modified Captain Thor while working our hands in between. We started with 15 big boys and ran to the center of the parking lot. In order to draw a card, you have to roll the ball of suck (a dice with a bunch of exercises on it). After doing the exercise you rolled, you can draw a card for your hand. Next you run to the other end of the parking lot for 60 American hammers single count. You run back and forth doing the captain Thor descending while rolling the ball of suck and working our hands. Vanilla and summit won the game and the losers had to do 20 jump lunges. The fastest team got down to 4 big boys and 16 American hammers.
The F3 message was about parenting. Ephesians 6:4 Fathers, do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord.
Warmup: 20 SSH, 15 Cherry Pickers, 10 Finkle Swings each leg, 10 Nancy Kerrigans each leg.
The Thang 1: Mosey up Union Street to 16 and back Mulberry Street to Shipbuilders field. William Wallace: 4 Corners with Teams of 2 with Q jumping in as a 3rd wheel! Round 1: Corner does LBCs while teammate sprints to middle of field and does 25 Burpees and sprints back; Round 2:Corner Plank & Middle Field 25 Merkins; Round 3: Corner American Hammers & Middle Field 50 Squats; Round 4: Corner Plank & Middle Field 25 Hand release Merkins. 10 Count and break for F3 message.
F3 Message: Friendship. We all have friends but do you know your true friends? Proverbs 12:26 The godly give good advice to their friends; the wicked lead them astray. Proverbs 16:28 A troublemaker plants seeds of strife; gossip separates the best of friends. Proverbs 17:17 A friend is always loyal, and a brother is born to help in time of need. Ecclesiates 4:9-12 Two people are better off than one, for they can help each other succeed. If one person falls, the other can reach out and help. But someone who falls alone is in real trouble. Likewise, two people lying close together can keep each other warm. But how can one be warm alone? A person standing alone can be attacked and defeated, but two can stand back-to-back and conquer. Three are even better, for a triple-braided cord is not easily broken.
We have a lot of aquaintaices but we need to know who are true friends are.
The Thang 2: Mosey back up Mulberry, cut over to Union with jail break at end. 10 Count. Super Toy Soldier Set 50 LBCs-30 E2Ks-20 Big Boys. 15 Ranger Merkins 15 Diamond Merkins 15 Wide Armed Merkins 25 Flutter Kicks. Toy Soldier led ABCs lower case and Hideous led 4 Count Freddie.
Count off followed by Name-O-Rama. Circle up. Thanks to all those that posted and be with those who didnt post. Prayers and thanks for Toy Soldiers friends Dad Sandy pulling through coma and continue to be with him and his famiy, continued prayers for Qs mom, prayers for healing of Hideous’s ankle and Chappie’s chest, and prayers for all those in harms way on daily basis whether our troops or 1st responders.
Warm up. 20 each. SSH. Plank jack. Cherry picker. Windmill. Tempo merkins. Tempo squats. Tempo big boys. (Kinda).
Ultimate football! Like ultimate frisbee. Can only take two steps once caught. If team with possession drops they have to do 2 burpees while opposing team can move down field. When team scores they call out exercise all PAX do BUT the team that got scored on does double the reps! Play for 30 minutes! 3rd F. On the platform we have and I used the Eagles as an example for when they won the Super Bowl and glorified all the glory to God rather than beating their chest.
Once again a “dirty dozen” HIM posted in the Gloom, even with the threat of rain. That shouldn’t be surprising. After all we post rain or shine, hot or cold. That’s a great lesson for life in and of itself–i.e. circumstances and conditions should not be given a whole lot of power over us.
The Backblast title says “0.0”—this was as a result of a request by one of the PAX who injured an ankle and needed a low-run to no-run workout. Well, there you have it. But it was a workout nonetheless! Here’s how it went down:
Warm-O-Rama:
SSH – 18 IC
Parker Peter – 10 IC
Crazy SH (CSH) – 18 IC (Thanks Mr. Swartz, YHC’s elementary school gym teacher. He always taught is SSH’s this way! Addition to the Exicon? Who knows.)
Plank Jacks – 18 IC
Calf Raises – 30 OYO (toes in)
Calf Raises – 30 OYO (toes out)
The Thang:
PAX paired up after counting off by 2’s as instructed by YHC for some unknown reason. Duh, huh, huh! Anyway, after a brief intro to the workout stations around the AO parking lot, PAX commenced to the no “mike, mikes” (slang for miles) beatdown.
Here’s the list of stations:
*Timer: Box Jump Squat – 10, Curb Steps – 10, Flying Squirrel – 10, Side-to-Side Line Touch – 10 (*This station was used in lieu of a timer, upon completion, PAX rotated to next station–approximately 2 mins. per round)
Ruck – OH Presses/Ruck – Curls, AMRAP
Ruck – OH extended while woseying around lot
Bearcrawl/Crawlbear – Around parking space, AMRAP
Log Press/Log Upright Row – AMRAP
Sandbag Sit-ups – AMRAP
Parking Line Burpees – AMRAP
Single Leg Hip Thrusters – AMRAP (on park bench…this was punishing)
Paver Drive – AMRAP (Also punishing, they burn! PAX held pavers straight out and turned left/right, like driving, for the duration of the round. YHC hopes the messages motivated some push.) Here’s an image of the infamous pavers…
3rd F Message shared a couple of rounds in:
As much as those in the military experience that in training and in battle conditions, and as much as athletes experience it while training and more so in competition, and as much as we experience here in the Gloom, those thoughts are made real as we experience them day-in and day-out—they’re lived out by us all.
In fact, I would even add that it is those real-life experiences of suffering and hardship that are really training us to be faithful.
Paul said in 2 Timothy 2:3-9, “Join with me in suffering, like a good soldier of Christ Jesus. No one serving as a soldier gets entangled in civilian affairs, but rather tries to please his commanding officer. Similarly, anyone who competes as an athlete does not receive the victor’s crown except by competing according to the rules. The hardworking farmer should be the first to receive a share of the crops. Reflect on what I am saying, for the Lord will give you insight into all this. Remember Jesus Christ, raised from the dead, descended from David. This is my gospel, for which I am suffering even to the point of being chained like a criminal. But God’s word is not chained.”
I love that, Paul, here in Scripture, speaks in terms that we can understand. Here’s the takeaways on this one. Paul was talking about Kingdom values vs. World’s values. He said,
▪Suffering/hardship is normative, not just in training, but in everyday life (in ministry!). Can you imagine that? Well, it’s the rule rather than the exception! ▪ We endure it, however, because we understand there’s a greater purpose behind ALL suffering. So wherever it’s taken you, focus on the bigger purpose, the eternal—do your job in order to please the ONE who is carrying you through it. ▪It’s meant to sharpen and purify you. To strengthen you. It’s meant, in the context of this passage, to make you a greater witness to Jesus Christ. “No guts, no story!” Right? ▪After all, if you won’t quit and walk away when things get tough, others are gonna want exactly what you have. Add to that, no cheating! No short-cuts! ▪Pain IS only temporary—that’s a reality taught us EVERY TIME we show up in the gloom and workout. Here it’s only 45 mike, mikes. In life it may be a day, a week, a year, etc. Enduring it builds muscle, but in greater ways than just physically. It builds muscle emotionally, mentally, spiritually, and in return WE BECOME BETTER LEADERS AT HOME, AT CHURCH, IN THE WORKPLACE, AND IN THE COMMUNITIES IN WHICH WE SERVE.
That’s why we use slogans like: ▪DFQ – “Don’t Freakin’ Quit!” ▪”Embrace the suck” (Embrace it because it is normative! Paul: “Suffer hardship with me”) ▪”Find an Excuse to Win!” ▪And, yes, “No guts, no story.”
That’s about it. The pain actually was temporary—it only lasted 45 mins! Well, actually, post-workout chatter implies that it’s lasting throughout the day. Yep! YHC will take that as a compliment! It was great to see everyone pushing hard today, even as we partnered up it was still a “you against you” kind of day.
COT/BOM:
~Announcements: Get your flyers for the Grace Church Father/Son Campout ~Prayers: Lifted up Chris and Lifted up Bethany, along with other young people trying to figure out life.
Bolt 45’s – IC (4 Count) – 15 squats to halfway down. 15 squats halfway to full down. 15 full squats. Actually this was BOLT 46’s as Q lost count…:)…
Mosey Indian Run Style .14 miles to the Wesleyan Church Parking Lot to complete Happy Jacks which were completed as 5 SSH IC followed by 2 Bomb Jacks. Pax completed 4 evolutions completed in succession.
Bataan Death March – Indian run with a twist to the hill by the water tower around .4 miles. The last person in line drops and completes five Burpees, then runs to catch up to the front of the line tapping the last person in line on his way by. The last person drops and completes five Burpees, etc. etc. until reaching the hill by the water tower.
The Thang
At the base of “Oh, Hill No”, PAX teamed up to complete 100 merkins, 200 LBC’s & 300 squats. One team member will crawl bear up the hill and bear crawl down while the other works on the exercises. The hill is approx. .02 miles up and .02 miles down. Here is the twist, each PAX must complete half of the designated exercises. Once you have reached 50 merkins, 100 LBC’s and 150 squat’s, you will plank until your partner has completed his ascent and descent of the hill. Continue the rotation until your team has completed the full amount of exercises.
Mosey .5 miles back to the AO for the Count-O-Rama, Name-O-Rama, and the Circle of Trust. Please continue to keep Chairman’s Mom in your thoughts and prayers and all those affected by Hurricane Florence. Please keep all our HIM in your thoughts and prayers.
F3 Message
We don’t always understand why God allows things to happen a certain way, or why our prayers are not always answered in a manner that is the most convenient for our earthly lifestyle. We must always trust that God’s plan for our lives far exceeds anything that we could ever begin to imagine. I found this poem by an unknown author that speaks to the fact that in all things God gives us everything that we actually need.
I asked for strength and God gave me difficulties to make me strong.
I asked for wisdom and God gave me problems to solve.
I asked for prosperity and God gave me a brain and brawn to work.
I asked for courage and God gave me danger to overcome.
I asked for love and God gave me troubled people to help.
I asked for favors and God gave me opportunities.
I received nothing I wanted and I received everything I needed.
Proverbs 3:5-6 New King James version (NKJV) – 5 Trust in the Lord with all your heart, And lean not on your own understanding; 6 In all your ways acknowledge Him, And He shall [a]direct your paths.
Philippians 4:19 New King James version (NKJV) – 19 And my God shall supply all your need according to His riches in glory by Christ Jesus.
