First State Christmas Party

• When: Friday 12/13/19
• Time: 7 p.m.
• QIC: Ruxpin & Shawna

Who: PAX, M’s, & 2.0’s of F3 First State

What: Annual Christmas Party

When: Friday, December 13th — 7 pm…until we get kicked out

Where: Teddy McNamara’s (Ruxpin) — 20306 Applewood Drive | Lincoln, DE 19960

Why: Why not? You’ll regret not being there if you miss it.

Q&A:

Q: How much does it cost?

A: Not a dime. But each PAX/M is asked to bring a pasta dish of your choice, salad, & dessert (just bring something to share)

Q: BYOB?

A: Drinks will be provided. But booze…I think is BYOB. Check with Ruxpin

Q: When should I RSVP?

A: Yesterday. Since you can’t do that hit up Ruxpin on the GroupMe or DM him so that he and Shawna can start to get a headcount.

Q: What if I have any additional questions not covered here?

A: Reach out to Ruxpin or Chappie in the Gloom or on F# First State FB or IG.

Thanks ahead of time to Ruxpin and his M, Shawna, for hosting this always-a-fun-time event. Let’s get together, celebrate Christmas and another year of F3, and enjoy some 2ndF beyond a morning workout (i.e. lets introduce our families to each other…)

Warm-o-Rama

• 20 SSH IC
• 20 windmills IC
• 20 morocan nightclub IC
• 20 cherry pickers IC

The Thang

• This gloom in honor or GORUCK Selection Q Gump asked the PAX if they could bring their Rucks for the F3 selection edtion beatdown.
• First the PAX teamed up. there were 4 rounds in the first exercise. FIrst round teammate 1 ran around library and ran up and down every set of steps (138 steps) while teammate 2 did overhead presses with Rucksack, once partner 1 returned, it was partner 2s turn.
• Round 2 teammate 1 ran around library and hit every step while teammate 2 did ruck swings, switch
• Round 3 Ruck squats
• Round 4 flutter kicks with ruck above chest (552 total steps)
• After round 4 the PAX Rucked up and performed 5 no pushup Burpees

Welch Dragons (ruck edition)

• Remain in plank position the while time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the back of each shoulder 1 time. Repeat adding 1 rep to each exercise each time- bear crawl forward 4 steps and do 2 merkins 2 plank jacks 2 sets of back of shoulder taps etc. Go to 5 reps each.

F3 message

Crowd pleaser Ruck edition

• After the F3 message QIC Gump felt the love of the group and decided to please the crowd with “the crowd pleaser”
• Essentially a Merkin followed by a Groiner but done as a pyramid. For regular men going from 1:1 (1 merkin, 1 groiner) to 4:4 (4 merkins, 4 groiners) and back down to 1 :1. F3 men should go from 1:1 up to 5:5 and back down (Or from 1:1 to 4:4 with Rucks on!! HOORAH) to truly enjoy the moment.

Step ups

• 10 step ups each leg with Ruck on

Irkin Ruck Edition

• 10 Incine merkins with Rucks on

After this Brutal beatdown all the PAX successfully met the standard and was accepted for F3 selection!! Way to Go guys!!

Circle up for count o rama, name of rama. All the PAX surrounded FNG for nickname o rama after much discussion we decided to name FNG chillie!! WELCOME TO F3 FNG Chillie!! Chillie borrowed QIC Gumps spare ruck for the days beatdown and left his keys in the Ruck!! Things happen and although it put GUMP a little behind on getting 2.0 on the bus today is still going to be as beautiful day in the name of our LORD and SAVIOR JESUS!!

Announcements, Prayers. Have a blessed day everyone!!

Date: 10/17/19

QIC: Chappie

Party-On-The-Patio (a.k.a. Warm-O-Rama)

DISCLAIMER – You’re here because you want to be. It is you against you. Do what you can. if there’s something you can’t do or shouldn’t do then modify, but always do something.

There was no rain or anything like that, the library just happened to have left the lights on for us so we executed the Warm-O-Rama on the library patio. Man, THAT PLACE IS GOING TO BE QUITE HANDY ON SOME OF THOSE RAINY/SNOWY DAYS! Technically it still meets the principle always outside rain or shine, hot or cold. Who found this AO??

Anyhoo, YHC led a warm-up that went something like this (the BB is a few days behind schedule so memory is fading on this one + it was Weinkeless)

• SSH – 18 IC
• Cherry Pickers/Crab Flippers/Hairy Chiggers – 10 IC
• Prison Cell Merkins – 5 OYO
• Windmill – 18 IC

YHC explained to the rest of the PAX that we’d be doing an abbreviated Q School for the workout. The value: New AO and new PAX who will soon be stepping into the Q role will be better-prepared for Q’ing.

Mosey to Arena’s Restaurant parking lot for Q School!

The Thang:

PAX Circled up and worked through the following:

• Intro to Q School
• Abbreviated History of F3
  • Freed to Lead (there are a few AO copies floating around, grab one and read
  • F3 Mission
  • Sadclown Syndrome

• IATA – The “How” of Effective Leadership
  • Individual Initiative – the I2 of Freed to Lead
  • Accountability – must be applied by and outside force (“Accountability means making personal commitment to the entire team,” adapted from 4DX. “We expect out of peers the very best we all can offer.”)
  • Teamwork – Individual participation based on strengths
  • Attention to detail

• How to Count – Effective leadership as a Q – Critical to this particular abbreviated version of Q School
  • Command Voice – Comes from the gut, not the throat. Signals PAX that you are in control, have a [plan, and you’re ready to roll and take leading them seriously.
  • Why Cadence? – CONSISTENCY in all things is the building block of leadership. It develops Esprit de Corps. It prevents fatigue. Demonstrates consistency, competence, and attention to detail.

• At this point YHC gave a demonstration and then handed-off the Q baton to each PAX. We worked around the circle and each PAX called out an exercise and executed it IN CADENCE to practice counting. Gents be patient with yourselves and each other, IT TAKES PRACTICE, PRACTICE, PRACTICE.

YHC briefly covered some of the important factors of the Building of the Workout structure by a Q.

Thang 2:

PAX lined up along one end of the parking lot and YHC worked the PAX up the ladder by 5’s with a “slow-burn” back and forth across the lot with exercises at each end to wrap the Q School.

Mosey back to the AO.

COT

• Announcements
• Prayer

That’s it. Keeping it short (a first) but had to make sure the Backblast was posted. Afterall, if there’s no Backblast, it didn’t happen. Plus, YHC wanted to lead by example since Toy Soldier is on Q in the Gloom.

Always grateful for the Q!

~Chappie, out!

Pair off.

Each pair will do 24 of each exercise then wheelbarrow across 6 parking spaces and switch persons and wheelbarrow back.
Odd man out does bear crawl out and crawl bear in.

sumo squats
6″ squats
Hanging leg raises
Wide Merkins
Ranger merkins
Hanging knee raises

Mosey back to AO

Number Rama
Name Rama
Cot

7 HIM showed today, Semi, Chappie, papa bear, circuit, Waterfall, reel work, and Ruxpin

https://bible.com/reading-plans/14159/day/2?segment=0

Date: 9/19/19

QIC: Chappie

YHC’s first official Q at Milford was a swap with an under-the-weather Ruxpin, so it was assumed he was out. And he was. Then YHC became aware that Gump was licking his Calf-wounds from Saturday’s workout. Needless to say YHC was wondering who might show. All worries aside we had 4 PAX break the grip of the fartsack, win THAT FIRST BATTLE and post at F3 First State’s newest AO. (Hey, this thing still needs a name!) The core group here is strong! Let’s keep planting, growing, and serving small workout groups of men for the invigoration of male community leadership.

Though YHC didn’t use all the steps he had previously threatened to incorporate when he got onto the Q schedule, we still hit a select flight right on the AO. Here’s how the PAX took a step in the right direction…

Warm-O-Rama:

• SSH – 18 IC
• Imperial Walker – 18 IC (Don’t worry Papa Bear, they’ll grow on you!)
• Hillbilly Walker – 18 IC
• BTTG Squat – 2 rounds (Butt to the Ground, Single Squat, as low as you can go, with a 10-count)
• Schwartz Jacks – 18 IC (Um…don’t worry Papa Bear, they’ll grow on you!)
• Plank Jacks – 18 IC

The Thang: Wosey about 10 steps to brick wall surrounding library amphitheater…

• Raccoon Walk on top of wall to library steps, 5 Irkins/5 Derkins at each elevation change. Total combined Irkins/Derkins: 50

Library Steps:

• 7-1 Burpees at the top. PAX started with 7 Burpees at the top, ran down steps, did 5-35 Plankjacks at the bottom. Burpees descending 7, 6, 5, 4, 3, 2, 1 (Total: 28 Burpees). Plankjacks ascending 5, 10, 15, 20, 25, 30, 35 (Total: 140 Plankjacks).
• Side-stepping The bonus round: 2 of 4 PAX completed Crawlbear up and Bearcrawl down the library side steps.

Mosey to the opposite side of the library for the 3rdF: A repeat of a previous 3rdF due to the fact that prep time was cut short the night prior because of an ad hoc budget committee meeting for YHC. Based upon Exodus 33:13-15, YHC challenged PAX that in order to be a good leader, each of us must first be led. Led by God Himself, by His presence. We must NOT be willing to move ahead, go forward, or lead in our homes, workplaces, and communities in which we serve, unless we are first ensured of the Lord’s leadership in our lives. When we become aware of the absence of God’s presence, our response must be to cry out to Him like children crying out to their father, thinking they’re lost on a trail in the woods (when it turns out the Father had just hidden his presence behind a tree). There’s more to that story…ask Chappie.

Back to work on the library parking lot:

The Thang 2: Parking lot slow burn, bottom to top, mosey return to bottom

• Bearcrawl bottom to top – 10 Merkins OYO
• Crawlbear bottom to top – 20 Delmarva Drydocks OYO
• Dragon Crawl bottom to top – 30 American Hammers OYO
• Lt. Dan bottom to top – 40 Prisoner Squats OYO
• High Step Nur bottom to top – 50 Seal Jacks OYO

Time’s up, circle up!

COT/BOM:

• Announcements: Get the word out that there’s an AO in Milford. Family Ruck on Saturday aft/eve 9/28 in Milton. 5k ruck, concluding at Irish Eyes for dinner. Bring the M and 2.0’s. Time TBA.
• Prayers: Leah (Waterfall’s sis-in-Low); PAX families; Ruxpin; Gump; Etc.

Still plenty of steps available for Milford Q’s., not to mention walls. Want to be on the Q Schedule? Contact Site-Q, Ruxpin.

Honored to Q it up. Loving the new AO! Aye!

~Chappie, out!

The F3 message came out of the NKJV Holy Bible. QIC Gump read Isaiah 40: 28-31
:Have you not known?
Have you not heard?
The everlasting God, the Lord,
The Creator of the ends of the earth,
Neither faints nor is weary.
His understanding is unsearchable.
 He gives power to the weak,
And to those who have no might He increases strength.
Even the youths shall faint and be weary,
And the young men shall utterly fall,
 But those who wait on the Lord
Shall renew their strength;
They shall mount up with wings like eagles,
They shall run and not be weary,
They shall walk and not faint.

Habakkuk 3:17-19:
A Hymn of Faith
17 Though the fig tree may not blossom,
Nor fruit be on the vines;
Though the labor of the olive may fail,
And the fields yield no food;
Though the flock may be cut off from the fold,
And there be no herd in the stalls—
18 Yet I will rejoice in the Lord,
I will joy in the God of my salvation.
  19 [a]The Lord God is my strength;
He will make my feet like deer’s feet,
And He will make me walk on my high hills.

After F3 Message QIC Gump utilized the baseball diamond with the time we had left and we played a modified cooper routine we ran laps around the baseball field and once we reached home plate we did 10 LBC flutterkicks while feet are flutterkicking PAX does number of LBCs. after exercise we moseyed around the field again and did 8, then 7, wash rince repeat until we reached 5. It was getting close to time to head back to AO so we played Burpee catch me if you can, or cant…….where PAX at back of Indian Run line drops and does 5 burpees while the others keep on running, once HIM catches pack last man drops back and does 5 burpees. We showed up right at 0600 where we circled up for count, and name o rama, followed by announcements and prayer!!

Break into 2 groups: G1 takes a lap around the Library while G2 does Erkins with an alternating K2E (knee to elbow). Groups 1 & 2 switch when Mosie groups has returned. (x2).

Mosie through downtown Milford.

7 of Walls!!! (Play on the 7 of Diamonds).

7: Mike Tyson’s at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.

14: Snow Angels at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.

21: Merkins at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.

28: Deadlift Squats at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.

Third F Message (see below)

21: Double Crunches at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.

14: 4 count alternating hand to wall planks at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.

7: Bobby Hurley’s at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.

WHETSTONE (Q1.8) March 31, 2019 by Dancing Idiot.

A man must be sharpened like a knife blade. Both a man and a knife are made to cut, but neither can be effective until properly honed. A knife is sharpened by a whetstone. While water is used to lubricant the whetstone prior to sharpening, that is not where the “whet” part comes from. To whet actually means to sharpen, like with a man’s appetite and curiosity. In other words, to whet both blade and man is to put on an edge, with a result that is sharp, dynamic, and ready to cut. The unsharpened man is dull and lethargic, in-effective as a leader and I’ll-prepared for the obstacles he will face in his life.

Just as a man’s appetite for pure food must be whetted, so must his appetite for the heavy responsibility that comes with leadership. The HIM acts as the stone to the younger man’s blade, providing the hard surface against which he becomes sharper and whetting his appetite for greater responsibility.

Through the whetstone, the blade receives something he lacked before, a honed edge to his life that he must posses to be effective and have impact on his community. But the stone gets something as well. In fulfilling his natural desire to pour into younger men he accelerates his own pursuit of proper personal alignment.

Number-Rama, Name-O-Rama, COT.

Date: 4/9/19

QIC: Chappie

Okay, as you can see by the BB title YHC has to come clean. True Confession: Tuesday’s workout, as quickly perceived by the astute Vanilla, had a hidden two-fold motive–1) YHC signed on to complete the GORUCK April #RuckingChallenge and needed to get in Day 1, so WE did, and, 2) A “ruck” workout without a ruck (sandbags instead) might just be a catalyst for someone to step into the circle and buy a ruck, and hence, get into rucking. Did it work? THAT is the question.

12 PAX won THAT FIRST BATTLE and got jump-started with a good Warmup VQ by Doubtfire, then those who did not have a ruck with them (ruckers were alerted night before) were directed to the shed to grab a sandbag coupon. Shout out to Leatherman, each bag NOW weighs 40lbs. PAX circled up again in the parking lot where YHC esplained the forthcoming routine…

PAX would carry either a 40lb ruck or a 40lb sandbag throughout the workout. PAX went 2x around the block to complete 1 mile by doing the Double-Deuce shuffle. That’s 22 shuffle/mosey steps to remember that the average of American Servicemen and women who take their own lives on a daily basis is 22. The average is said to have come down to 20, but even 1 is too many. So we shuffle 22 steps, with PAX taking turns to call a bit of a cadence, then we stepped for 22. Rinse and repeat for the entire mile.

While doing the Double-Deuce the PAX circled up for pain at corners #1 and #3:

Corner #1: PAX paired up and alternated back & forth to complete 10 sets x 10 Ruck/Sandbag Squats each…Double-deuce to corner 3.

Corner #3: PAX paired up and alternated back & forth to complete 10 sets x 10 Ruck/Sandbag Merkins each (#brutal!). Continue Double-Deuce shuffle around block to circle up again at corner 1…

Corner #1: PAX paired up and alternated back and forth to complete 10 sets x 10 Ruck/Sandbag American Hammers (a.k.a. Russian Twists) each. Continue Double-Deuce Shuffle all the way around the block, back to the AO to complete 1 mile.

Upon returning to the AO we circled to close it out with the following 3rdF:

At the beginning of March YHC posted a meme on our GroupMe that said:      “THERE’S A FIGHT RIGHT AROUND THE CORNER, JUST WAITING…” The idea is to get ready for whatever the fight might be. In the last couple of months, I’ve been walking through fights with people who never saw them coming. Health battles. Marriage battles. Financial battles. Emotional battles. Pornography battles. Anger battles. Etc. But my point is that I’ve NOT been in these battles with people JUST because I’m a pastor.

We tend to read or hear a statement like the above and respond individually. While it takes a personal response, that phrase was/is meant to move us into the arena of that fight corporately/together (whatever the fight may be). I.e. We are supposed to battle along side one another. After all isn’t that the 2ndF part of what of why we get together?

You can try to prove me wrong on this, but you’ll find it to be true: Did you know that almost ALL of the references to spiritual growth in the Bible are corporate/plural? That means you don’t have to read between the lines. It means that the best (if not, the only) way to grow, to fight, to gauge a victory is through/by way of the relationships we have with one another. As Maverick as we like to be, or think we should be, this means we were NEVER meant to fight alone.

Some of these thoughts were formulated from Friday’s 43 Feet Podcast (great one, listen to it). Practically speaking, we need about 3-4 other men to lock shields with. When our shields are locked together with other men beside us, we notice when they’re down. And they’ll notice when we are. So…who’s backed away, faded away, fallen aside and left a gap where once there was a shield? If you’re not sure how to answer or if you can answer that question, you may need to reevaluate your commitment to FELLOWSHIP–the 2ndF of F3.

To be honest, we don’t often see a fight coming either. Nonetheless WE CAN PREPARE. A phrase I heard on Friday’s 43 Feet podcast really caught my attention: “RELATIONAL ARRHYTHMIA” Think about that. It is TOTALLY DESCRIPTIVE! The question that follows is: Are you out of sync? In your relationships with your M, your 2.0’s, and your F3 brothers you’ve got to be in rhythm. If you’re out, it’s called relational arrhythmia. Your M will tell you when you’re out if rhythm. Your 2.0’s will tell you when you’re out of rhythm, but what about other guys? On the 43 Feet Podcast Dark Helmet said, “Without the 3 P’s you do not have a shield lock and you’re not ready/prepared for the fight. What are the 3 P’s? In short:

1) PROXIMITY: You gotta see each other, there’s gotta be physical contact (elbows, forearms touch in a shield lock). Proximity builds trust. Meeting together with a real purpose. Proximity is key because until you’re beside a man, you don’t know how he feels. You might not even notice he’s backed away from the line.

2) PURPOSE: Meet together for mutual benefit and mutual defense. Why? Because we’ve all got to have 3-4 brothers to get thru the flux of life (fights/mountains/valleys). This is the living out of Ecclesiastes 4:12, “A cord of three strands is not quickly broken.”

3) PERIODIC: The point the Dark Helmet was making here on the podcast was simply to lock down when you’re gathering, lock down EXACTLY when you’re going to get together and maintain a shield lock.

There’s a fight right around the corner, just waiting. Being prepared for it means being ready for the unexpected, while staying ready for the expected. The most important part of being ready for the fight is to be a part of a shield lock.

HIM shield lock with other men for mutual defense and mutual advantage.

YHC had a bunch of extras on his Weinke, like RR Tracks, Plank Pull Throughs, Ruck high Pulls, and, of course, Mary. However, time was called. Actually, we went into a little bit of OT; thanks for your patience, men. Great work today by all. The workout was harder than YHC thought it would be. But hey, we all completed 100 Ruck Squats, 100 Ruck Merkins, 100 Ruck American Hammers, & a 1 Mile Double-Deuce shuffle carrying 40 lbs.! Well done!

Once again we had double-digits. More often than not, that is happening and we’re no doubt on the verge of hitting some record numbers. So everybody KEEP POSTING. Awesome to see Ying Ying back out there again–he’s the only PAX in the Name-O-Rama that gets celebrated with onamonapia. Whaaat! Also, welcome Circuit, YHC was wondering if you were just a made-up “Unicorn” PAX who supposedly posted up when he was out. You’re real!

Number-Rama: Dirty Dozen

Name-O-Rama:

COT:

Announcements:

• Fundraiser mentioned by Chairman, he will post it on the GroupMe.
• PAX are to begin thinking through Memorial Day Mini, a bit of a CSAUP 2-hour workout at CHSP. Maps and recon suggested as each PAX is asked to bring a portion of the heat.

Prayers:

• Jay, Bob, Brenda & Denny, Doubtfire’s friend/co-worker, and a few others were lifted up in prayer.

BOM

As always, it was an honor for YHC to Q it up. Site-Q’s don’t forget to add Doubtfire to your Q list for the cycle. Everyone, keep posting. Aye!

~Chappie, out! (And 6 Days to go. Who’s in?)

QIC: Vanilla

AO: Aegis: Georgetown, DE

PAX: Chattahoochee, Circuit (FNG), Fireplex, Fish Camp (FNG), Hideous, Leatherman, Ruxpin, Summit, Vanilla

Temperature: 28 F

Summary: With 2 FNG’s in tow, and nearly double digits for the first time in Georgetown, 9 PAX sharpened iron in the county seat!

Warm-O-Rama

SSH – 20 IC

Seal Jacks – 20 IC

Smurf Jacks – 20 IC

Cherry Pickers – 20 IC

Windmill – 20 IC

Windshield Wipers – 10 IC

Rearview Wipers – 10 IC

Mosey to Georgetown Elementary for the thang!

The Thang 1: “Chappie Challenge”

PAX lined up along sidewalk 1 on near side of school front yard. Bearcrawl to sidewalk 2, mosey back to start, complete 30 merkins – OYO. Bearcrawl to sidewalk 2, Lt. Dans to sidewalk 3, mosey back to start, complete 20 Merkins. Bearcrawl to sidewalk 2, Lt. Dans to sidewalk 3, Dragoncrawl to sidewalk 4, mosey back to start, complete 10 Merkins.

Mosey to Library for The Thang 2!

The Thang 2: “Descending Curb Crawl”

Complete 10 Derkins, bear crawl to opposite curb for 9 Irkins, Crawl back to initial curb for 8 Derkins…rinse and repeat descending to 1.

Break for Third F: “Catch People on the Bounce”

QIC is currently reading “Everybody Always” by Bob Goff. The book challenges us all to love, literally everyone, regardless of their difficulty or what they’ve done or are currently going through.” A particular excerpt spoke deeply to me last night and I decided to share with the group. I believe that F3 is the perfect brotherhood to catch one another on the bounce…If you don’t know what I mean, read below:

“There’s one last thing the instructor told us in class. He said if the main parachute doesn’t open up, and the reserve parachute doesn’t either, you’ve got about 45 seconds before you hit the ground and make your mark. I was  surprised and a little grossed out when the instructor said hitting the  ground isn’t want kills you. Every bone in your body will break, of course.  But after you hit the ground,  you’ll bounce – and it’s the second time you  hit that kills you as the broken bones puncture all your organs I know that is kind of graphic, but it’s true. 

I’m a lawyer, so with this information in mind I figured I needed a strategy. Here’s mine: if none of the parachutes open up, when I hit the ground, I’m going to brag the grass and avoid the bounce. What is true in skydiving is true in our lives. It’s usually not the initial failure that takes us out; it’s the bounce. We’ve all hit the ground hard at work or in a relationship or with a big ambition. Whether we had a big, public failure or an even bigger private one, the initial failure won’t crush our spirit or kill our faith; it’s the second hit that does. The second hit is what follows when things go massively wrong or we fail big, and the people we thought would rush to us create distance instead. The express disapproval or teat us with polite indifference

If we want to be like Jesus, here’s our simple and courageous job: Catch people on the bounce. When they mess up, reach out to them with love and acceptance the way Jesus did. When they hit hard, run to them with your arms wide open to hug them even harder. God wants to be with them when they mess up, and He wants us to participate.”

“Everybody Always” -Bob Goff

Mosey back to AO for The Thang 3!

The Thang 3: 11’s of Box Jumps & Dips

PAX split into 2 groups at each planter of the GTown Circle. PAX completed 10 Dips at initial planter, ran across circle to opposite planter for 1 Box Jump, back to initial planter for 9 dips, back across for 2 Box Jumps…rinse and repeat until you’ve gone from 10 to 1 on Dips and 1 to 10 on Box Jumps. Total reps for each round always equaling 11.

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

Named our FNG’s. Welcome Circuit & Fish Camp!

Humbly Your QIC,

Vanilla