End of parking Lieutenant Dan up the parking lot until the electric pole
Top of the parking lot 5 diamond, 5 regular, 5 wide Merkins
Back down the parking Lieutenant Dan
Top of the parking lot 5 diamond, 5 regular, 5 wide Merkins
End of parking NUR (no clue on spelling) up the parking lot until the electric pole
Top of the parking lot 5 diamond, 5 regular, 5 wide Merkins
Back down the parking NUR
Top of the parking lot 5 diamond, 5 regular, 5 wide Merkins
Plank for the “6”
Mosey to Park behind Library
Find a bench and do 30 Dips
30 Flutter kicks (double count)
20 Dips
20 Flutter Kicks (double count)
10 Dips
10 Flutter Kicks (double count)
Mosey to FireHouse
1 – Round of Sherlock Shuffle
1 – Round of Bolt 45
3rd F
What is that one thing most people afraid of? It’s CHANGE. Especially when it’s painful or uncomfortable. But you have to go through the change to become more phenomenal in life. This story will help you understand the same.
The Story of an EAGLE: The Eagle has the longest life-span of its species. It can live upto 70 years. But to reach this age, the eagle must make a very difficult decision! In its 40th year, the eagle’s long and flexible Talons can no longer grab a prey which serves as food. Its long and sharp beak becomes bent. Its old-aged and heavy wings, due to their thick feathers, stick to its chest and make it difficult to fly. Then, the eagle is left with only two options: DIE or go through a painful process of CHANGE! This process lasts for 150 days (5 months) The process requires the eagle to fly to a mountain top and sit on its nest. There the eagle knocks its beak against a rock until it plucks it out. Then the eagle will wait for the new beak to grow back after which it will pluck out its talons. When its talons grow back, the eagle starts plucking its old-aged feathers. And after this the eagle takes its famous flight of rebirth and LIVES for 30 more years!! Why is Change needed??? In order to survive and live. We too have to start the change process. We sometimes need to get rid of the unpleasant old memories, negative habits and our fixed mindset. Only Freed from the past burdens can we take advantage of the present. If an eagle can make a life-saving and life-changing decision at the age of 40….why can’t we? In order to take on a New Journey ahead, let go of your negative old limiting beliefs. Open up your mind and let yourself fly high like an eagle! When it rains, all birds occupy shelter. But the EAGLE avoids the rain by flying above the clouds…. The problem is common to all but the attitude to solve it makes the difference! Don’t be afraid of change…accept it gracefully..!!!
First round is 1 Run, Second round is 2 burpees, 1 Run. Third round is 3 diamond merkins, 2 burpees, 1 run and so on until 12 rounds are finished.
1 run
2 burpees
3 diamond merkins
4 merkins
5 E2K
6 big boys
7 flutter kicks (double count)
8 American hammers ( double count)
9 mountain climbers (double count)
10 air squats
11 side straddle hops
12 curb dips
Plank for the 6 to finish.
After 3rd F, Start round 3 with a run around the parking lot and do all 12 steps again.
Last but not least Bolt 45!!
3rd F
Be a bridge builder
“The Bridge Builder,” by Will Allen Dromgoole. It tells the story of an old man who came to a vast chasm while traveling on foot on a cold, gray evening. To cross it, he had to wade through a “sullen tide.” Although “the sullen stream had no fear for him,” once the old man had safely reached the other side, he turned around and built a bridge back the way he came.
A fellow traveler asked the old man: Why, when his journey was nearly over, would he build a bridge he would never use? The old man explained that on his journey, he had seen a “fair-haired youth” who would be traveling the same way after him. The chasm that had been no problem for the old man, he said, might be a pitfall to the young man. The old man concluded: “He, too, must cross in the twilight dim; Good friend, I am building this bridge for him!”
There are two types of people: Those who build bridges and those who burn them. Which type are you? No doubt, Jesus Christ was a bridge builder. One clear example of this is in John 8, when some Pharisees bring a woman to Jesus who was caught committing adultery. They said to Jesus, “‘Teacher, this woman was caught in the act of adultery. In the Law Moses commanded us to stone such women. Now what do you say?’” (vs. 3-5).
As usual, the Pharisees were trying to trip him up. But Jesus was way ahead. His simple way of dismissing these charges was to doodle on the ground for a few moments before standing up and saying, “If any one of you is without sin, let him be the first to throw a stone at her” (v. 7).
You’ve probably heard it said that God loves the sinner, but hates the sin. This account in John 8 illustrates this truth beautifully. Jesus built a bridge of mercy and compassion to this woman who didn’t deserve it. Why? Because he loved her. She was one of his most precious creations, and he didn’t want to see her die in her sin without God or hope.
But in that love, Jesus didn’t ignore her sin. He didn’t overlook her adultery. He told her, “Go now and leave your life of sin.” With those words, Jesus demonstrated the perfect balance between compassion and speaking the hard truth.
Usually you and I focus on one or the other. Sometimes we’re compassionate to those who have messed up royally, but we don’t correct them. We don’t point them to the truth about their sin, so they end up doing the same stupid thing over and over. Other times, we’re quite good at spewing truth all over someone who’s goofed up, but we do it with very little compassion. The truth hurts by itself; we don’t need to beat people over the head with it.
When was the last time you reached out to someone who felt they didn’t have a friend in the world and you showed them the compassion and love of Christ? Jesus came to build bridges to sinners and save them. He built bridges to fishermen, lepers, prostitutes and tax collectors; he built bridges to those who were sick, hurting and hopeless. And, thank God, he built bridges to you and to me. So, if you and I are serious about following him, we need to put down our matches and lighter fluid, and start building bridges
We need to build bridges and reach out to people that are in need. Also we need to keep reaching out time after time because maybe that person is not ready for help but we need to keep on reaching out to help.
Moseyed to “Oh Hill No” where Pax completed a bear crawl up the hill and a crawl bear down. Then each Pax completed 10 burpees, 20 merkins, and 30 squats. Plank for the six. Pax Nur’d up the hill and ran down and completed 10 burpees, 20 merkins, and 30 squats. Plank for the six. Pax Nur’d up the hill and ran down and completed 25 LBC’s, 25 flutter kicks, and 25 squats. Plank for the six. A break was taken for the 3rd F Message. Then each Pax completed a bear crawl up the hill and a crawl bear back down and completed 5 of the 6 previously identified exercises at their discretion. Plank for the six. Pax mosey’d back to the AO for a round of Mary to finish the beatdown.
The beatdown ended with a COT with a name-o-rama, announcements, and a prayer.
F3 message 03/23/2023
God created humans in His image. We have the distinction of being designed on the model of our creator and Lord. As such, we are treasured by Him. We should take note that those around us are also made in the image of God. That person in line at the grocery store, that face on social media, that server at dinner — all are made in God’s image, and God cherishes them all. They are all human beings and creations of God. Knowing that we are all made in the image of God should prompt us to see value in others. God calls us to love one another. Seeing value in everyone is not the same as agreeing or being best friends with everyone. Instead, it means showing all people the love of Christ through what we do and how we treat them. Each person brings value to the world and to God’s kingdom. We all have purpose, and we should treat all people mindfully and with great respect because God has deemed them of value.
F3 Message – Q shared the story of how he found a painted rock at the workout on 3/14/23. The hashtag on the rock pointed to #Teamlennyrocks on Facebook. The message was about Lenny Williams, a 20yr old that passed away from a battle with cancer back in October of 2022. Lenny’s family are all Milton FD members and Lenny was bestowed honorary membership in the dept. posthumously. He loved the FD, and he loved baseball as he was active with his family at the Milton Little Park. A benefit tournament was held on the Little League premises and it was only fitting that the rock be “hidden” there for the next person to find and to be inspired by the story and the strength of young Lenny Williams. Q offered a word from Ron Hutchcraft below about preparing for the worst and the power of God’s Grace.
The Cycle – From home plate, bear crawl to 1st base, 3 burpees, crawl bear back to home From home plate, bear crawl around the bases to 2nd base, 6 burpees, crawl bear back to home From home plate, bear crawl around the bases to third base, 9 burpees, crawl bear back to home From home plate, bear crawl around the bases to home plate. *The Thang was modified for time and all PAX completed the full cycle Bear Crawl around the bases, 9 burpees at home plate, and then a full cycle Crawl Bear back around the bases to home plate.*
Mosey back to AO
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Please keep all our HIM in your thoughts and prayer.
During the high school football season, our Campus Life Club used to have a crowd breaker that provided a lot of entertainment for all of us. We had four cheerleaders up front with a box of football equipment, minus the more personal stuff, of course. They raced to see who was the first to get fully dressed in shoulder pads, hip pads, knee pads, helmets, the rest, you know. Well, they each had a football player providing verbal coaching, but the results were still hilarious. Those cheerleaders had no idea what gear went where. But that’s okay. They didn’t need to know. You can be sure the players knew. Every day, whether it was for a practice or a game, they got that equipment on. They didn’t need it all day in school, of course, because they weren’t generally being chased, or run into at high speeds, or thrown to the ground. But when it came time to play, the coaches made sure they had the equipment they needed. The coach wasn’t about to send them into the battle without what they would need to protect them.
I’m Ron Hutchcraft and I want to have A Word With You today about “Preparing For the Worst.”
Our missionary son called us one day and, in an uncharacteristically sober tone of voice, he opened with these words: “Mom, Dad, get your grace helmets on.” He was preparing us for some bad news. They were in their sixth month of pregnancy with our grandson, and the doctor had just spotted some rare and serious medical problems. Our son knew what he, his wife, and our whole family were going to need for the trying months ahead. We were going to need God’s grace; the equipment that God provides to give us that extra strength and protection we will need for the battle we’re headed into.
Right now, you may be in one of those seasons where all your human resources are just totally inadequate to keep you going. Here’s God’s open invitation, recorded in Hebrews 4:16, our word for today from the Word of God. “Let us then approach the throne of grace with confidence, so that we may receive mercy and find grace to help us in our time of need.” See, grace is God’s enabling power that sustains us when we’re running on empty. It’s sort of like a reserve fuel tank that kicks in when our emotional and physical fuel tank has run out.
And it’s not just generic grace, you know; not like “one size fits all.” No, it’s customized grace, specially designed for the kind of situation you need it for. So, God provides parenting grace when that’s needed; forgiving grace when forgiving is what you need to do. He’ll give you cancer grace, suffering grace, persecution grace, funeral grace. For our family, facing the deep questions, the deep feelings, and the critical decisions about that little baby, God’s grace came in like a Daddy’s arms picking us up and carrying us when we couldn’t walk any farther.
That little guy has had his battles, and he’s not a little guy any more, and he’s doing okay. But even if we have some more, you know what? His story is already one miracle after another. Not the least of which is the strength and the grace that has protected us like body armor on a soldier, or gear on an athlete. And, as God promised Paul in the pain and limitations of his thorn in the flesh, “My grace is sufficient.” (2 Corinthians 12:9) Or, as the original Greek says, “Enough for you – My grace.”
His grace really is enough for you, no matter how desperate the situation. Because He’s said “your strength will equal your days.” (Deuteronomy 33:25) Whatever the burden, He will match it with His grace. More than match it, if you’ll go to His throne of grace to get it. You have to go for the grace that this moment requires.
No matter what hits you, God is no less in charge; His plan is no less on target. Things may be out of your control. They are never out of His control. If you trust Him, He will give you just the equipment you need for the battle you’re facing right now, because God’s plan will not lead you where His grace cannot keep you.
15 seal jacks i/c 10 mountain man pooper i/c 30 merrockin night club i/c 15 plank jacks i/c 10 hip circles each direction oyo 15 seal waves i/c
The Thang
Bolt 45 with toes raised
Split into 4 groups
Timer group Jail breaks across parking lot and nur back x 2
Other groups are AMRAP of the following exercises:
Abyss merkins Swerkins Pretzel sticks
3rd F WHY DOGS LIVE LESS THAN HUMAN
Here’s the surprising answer of a 6 year old child.
Being a veterinarian, I had been called to examine a ten-year-old Irish Wolfhound named Belker. The dog’s owners, Ron, his wife Lisa, and their little boy Shane, were all very attached to Belker, and they were hoping for a miracle.
I examined Belker and found he was dying of cancer. I told the family we couldn’t do anything for Belker, and offered to perform the euthanasia procedure for the old dog in their home.
As we made arrangements, Ron and Lisa told me they thought it would be good for six-year-old Shane to observe the procedure. They felt as though Shane might learn something from the experience.
The next day, I felt the familiar catch in my throat as Belker‘s family surrounded him. Shane seemed so calm, petting the old dog for the last time, that I wondered if he understood what was going on. Within a few minutes, Belker slipped peacefully away.
The little boy seemed to accept Belker’s transition without any difficulty or confusion. We sat together for a while after Belker’s Death, wondering aloud about the sad fact that dogs’ lives are shorter than human lives. Shane, who had been listening quietly, piped up, ”I know why.”
Startled, we all turned to him. What came out of his mouth next stunned me. I’d never heard a more comforting explanation. It has changed the way I try and live.
He said, ”People are born so that they can learn how to live a good life — like loving everybody all the time and being nice, right?” The six-year-old continued,
”Well, dogs already know how to do that, so they don’t have to stay for as long as we do.”
Live simply. Love generously. Care deeply. Speak kindly.
Remember, if a dog was the teacher you would learn things like:
• When your loved ones come home, always run to greet them. • Never pass up the opportunity to go for a joyride. • Allow the experience of fresh air and the wind in your face to be pure Ecstasy. • Take naps. • Stretch before rising. • Run, romp, and play daily. • Thrive on attention and let people touch you. • Avoid biting when a simple growl will do. • On warm days, stop to lie on your back on the grass. • On hot days, drink lots of water and lie under a shady tree. • When you’re happy, dance around and wag your entire body. • Delight in the simple joy of a long walk. • Be faithful. • Never pretend to be something you’re not. • If what you want lies buried, dig until you find it. • When someone is having a bad day, be silent, sit close by, and nuzzle them gently.
That’s the secret of happiness that we can learn from a good dog.
Round 2
Timer group – side shuffle across the parking lot and back
Derkins E2K Hand release merkins
BTW for 5 chicken peckers i/c
Round of Mary Gas pumpers 4 count Freddie Flutter kick Hello dollies Crab jacks
A double-deuce of PAX (22) won #thatfirstbattle and posted for YHC’s Roll & Rock workout: I.e. Roll the dice and rock out the reps and run. So it could be called Reps & Run as well, but that’s just not as catchy. YHC has been on a hiatus so it was good to be back out in the Gloom. Welcome to this morning’s two FNG’s: Lil’ Joe (yes, Hoss brought him) and Snagglepuss; so named because he posted last week, but he exited Stage Left after YHC Rick Rolled him. IYKYK. Oh, there were many other nickname options like Houdini, Stage Left, Casper, Walk-Off, etc., however, when an FNG states he doesn’t particularly like a name, well, he gets THAT name–it’s just the F3 way! Lol. Again, welcome to F3FirstState Lil Joe and Snagglepuss! That being said, here’s how things went down…
COP/Official Disclaimer given
WARM-O-RAMA:
SSH – 18 IC
Hip Circles – 10 L, 10 R OYO
The MOTIVATOR – Always a crowd-pleaser
Cherry Pickers – 18 IC
Imperial Walker – 15 IC
THE THANG: (no standing around, no stopping, only Planking acceptable)
The Brief: Roll the Dice & Rock the reps, then run. Clydesdales run the short lap (.27 miles); Shivering Whippets run the long block (.05 miles)
This is from Skip Bertman when he was head baseball coach at LSU and led the Tigers to 5 National Championships: Let’s say you have 25 nickels to represent 25 guys on the team, in your group, or at your respective workplaces. (Bertman stacks the nickels)
Boy, they’re easy to stack, aren’t they? We can put ’em right on top…on top of one another, and you can stack all 25, not much of a problem. We can stay together, we can be one. But, boy, if you have one guy, bent out of shape, not in the system; some guy who’s not with it (kinda just settled on doing his own thing his own way). I guess we could carry him for awhile [places bent nickel on top of stack]. If you had two guys, maybe we can carry…maybe two guys like that [places 2nd bent nickel on stack]. But they can offer no foundation, you see. If they’re bent out of shape, not with the team, group, or company) there’s no chance that we’re going to be able build on top of these guys [places bent nickels on bottom and tries placing others on top]. There’s no chance they can help any of us. If we try and put ’em in the middle and we try and stack some guys on them, but they’re bent out of shape—their altitudes are different than the rest…it’s just not going to happen, boys! [Bertman places bent nickels in middle with nickels on top, they fall]. You can’t be bent out of shape (just doing your own thing, in your own way, if your part of something bigger). HIM gotta be with the team (the group, the company and they gotta stay together and gotta be One as they strive to carry out the mission of that team, group, or company that hired them. Or as Skip Bertman said, “You gotta remember the nickel demonstration.”
Time to roll again…
Round 2 – Rolled a 6
Bearcrawl out/Crawlbear back (count only left step) – 6 steps
Dying Cockroaches – 6 IC (double count)
Lunges (count only left step) – 6 out/back
Run respective blocks
Round 3 – Rolled a 15
Hand-Release Merkins – 15 OYO
Triple Threat Gas Pumpers (side-middle-side) – 15 IC
MJB’s – 15
Omaha due to time: All PAX run short block
Clydesdale total run distance = .81 miles
Shivering Whippets total run distance = 1.27 miles
Note to self: Mumblechatter Radar detected words to the effect, that, “We need to do some more running...”
COT:
Number-Rama – 22 PAX
Name-O-Rama – FNG’s named Lil Joe & Snagglepuss
Announcements: Happy 51st Birthday to Ruxpin…REEESPECT! ShamRuck (family ruck) coming up Friday, March 17 @ 6:30. Stepping off from the Aegis AO. ShamRuck FAQ’s: see Deez.
Prayers: T-Rex’s dad; travel mercy for Chauffer; Blockbuster’s success going before Soldier-of-the-Month Board today, etc., and for God to help us all to be HIM instead “bent nickels”
Bolt 45’s – IC (4 Count) – 15 squats to halfway down. 15 squats halfway to full down. 15 full squats.
Pax completed a Toy Soldier set consisting of 100 LBC’s, 50 E2K’s each side, and 25 Big Boy ‘s.
Hydraulic Squats – 10 IC (6 Count)
“Chairman Lap” out the back driveway of the CHOP, to the left on Willow, left on Union and to the left back to CHOP parking lot. Approx. .25 miles.
All Pax were asked to complete a set of 21’s approx. 30 yards apart. Complete 20 merkins and bear crawl approx. 30 yards and complete 1 Bobby Hurley. Bear crawl back the @30 yards and complete 19 merkins, then bear crawl back and complete 2 Bobby Hurleys. Continue until you complete 15 merkins and 6 Bobby Hurleys. Pax took a breather for the F3 message after which they finished strong with 10 Burpees, a 30 yard bear crawl, 10 burpees, and a 30 yard bear crawl.
I’m about 5’8″. You probably know that because I sound about that tall, right? Years ago, I was carrying 210 pounds on this little 68″ body. Goodyear actually offered me a job as their blimp. But thankfully, I have weighed about 45 to 50 pounds less than that for a lot of years. Of course, I’ve still got the same metabolism that inflated this body many years ago. So, ohhh, do I know about dieting! And I also know the point at which your diet is in the greatest danger. OK, you’ve really been good…the scale has been giving you good news the last couple of weeks…your diet discipline is holding. Then somebody offers you something that you just can’t resist–let’s say, a few french fries. You consume them in one bite. So, you buy a whole order of fries for yourself. And now you feel bad. You have blown your diet. You could just get back on track right then. But no–you say to yourself, “I blew it! I’ve failed! Oh well, what’s the use? I might as well have a milk shake to wash down those fries. Hey, and anybody got the number of Pizza Heaven?” Yeah, you messed up. So you give up–and soon return to your former roundness.
I’m Ron Hutchcraft and I want to have A WORD WITH YOU today about “Bouncing Back When You Blow It.”
Now, it’s a shame when one or two failures make you give up on your diet. Or, more importantly, on living like Jesus wants you to live.
Maybe it’s a pattern you know all too well. Like a dieter, you’ve made up your mind to change–to do things Jesus’ way. You’re living right, you’re doing well. But one day you mess up and fall back into something the old you would do. And you feel ashamed. Now right here is the point–in dieting or being a disciple–that will determine whether or not this is a brief detour or a huge defeat. What will you do when you’ve blown it? Now, you can clean up or give up. And, believe me, Satan is gonna be right there whispering, “What’s the use? You tried this Christian thing, and look at you! You’re a spiritual lose. You’ll never make it. This is too hard for you. Give it up, man.”
Now, Jesus said Satan is capable only of telling lies–and this is no exception. But he wants to take one defeat and turn it into many defeats…to use this one detour to get you to turn back completely. And maybe you have. Well, it’s time for the truth. Our word for today from the Word of God, Proverbs 24:16, “Though a righteous man falls seven times, he rises again.” Notice it doesn’t say, “a righteous man never falls.” It says that when he falls, he gets right back up and starts walking again! See, that’s God’s intention for you when you’ve messed up.
That’s why He invites us in 1 John 1:9 to “confess our sins” because “He is faithful and just to forgive us our sins and purify us from all unrighteousness.” It’s not Jesus standing there, condemning you for falling. God says, “there is no condemnation in Christ Jesus” (Romans 8:1) No, that’s your enemy trying to pull you into a cycle of defeat. Live right…then mess up…then feel ashamed…then you give up…then you mess up a lot more…and then you crash spiritually. That’s the cycle of defeat. But Jesus is saying, “One failure is one failure. And the only people who never fell down are people who aren’t trying to walk. Bring that sin to My Cross. Let me clean you up. Tomorrow’s a new day!”
So when you mess up spiritually, it’s either the cross or a crash. Bring that sin straight to Jesus’ cross, and you can get up and keep going. Believe the “what’s the use?” lie, and you’ll crash. Because of Jesus, no failure is final. If you’ve fallen, you can get up, in the forgiveness and power of your Savior.
Now take it from a veteran dieter–it’s a terrible mistake to give up just because you mess up. Today’s failure doesn’t have to sink you tomorrow. You have a Savior who makes each new day a brand new beginning.
We are just a group of men who lead others, there are no professionals here, you have to pay for them, this is free. If your sue happy spill your Dunkin coffee but don’t confuse them with me cause I and we don’t have anything and your being told you can’t sue any of us. If you can’t do something we are doing tailor it for yourself, but do something and get stronger
23 cherry pickers
23 fairy jacks
23 Moroccan night club
The thang
Snowflake plank 1 minute
23 mountain climbers
Snowman shuffle to the stairs, up the stairs, and down the stairs, and back around
23 merkins
23 LBB
Stairs Tour
23 squats
23 American hammers
Stairs Tour
Bear crawl (side lot) light poles and back
23 big boys
23 calf raises
3rd F
Proverbs 27:17 “As iron sharpens iron, so one man sharpens another”
We all come here daily, weekly, monthly or once upon a time, Specially this location has been once a week, as the iron has sharpened a mighty strong blade here it has allowed us to slice open the seems. This piece of iron has upheld the mission of F3, plant, serve, and grow. When this location was planted it only served a small group which has now grown and out grown our iron.
As it says in Proverbs 20:4, “Sluggards do not plow in season; so at harvest time they look but find nothing”
Clearly this group of HIM is not sluggards as harvest time has come here and there’s plentiful crop to carry into the next chapter…
Thank you to those who came, gritted it out, and have grown a bountiful crop of HIM
23 Freddy mercury
23 reverse crunches
Stairs Tour
23 dips
23 merkins
Stairs Tour
Ruxpin Homage Addition
Chappie Homage Addition
Sherlock Book reading Addition (Wall Sit 1:23 Seconds)
HIM performed 23 reps, as a remembrance of the year we left the library for our new site.
Announcements
We are growing, check groupme for updates, but not TRex’s post
Prayers- Rosco’s Friend as he recovers from a medical issue.
YHC jumped in to fill the gap as requested by Bunt who was out of town. 23 PAX won #thatfirstbattle and posted for yet another multi-station workout, which YHC confesses may have had too many moving parts. Nonetheless, those who did the work got “gassed”–says Quattro. Several PAX dressed in red to honor Cardinal from F3Knoxville, who actually collapsed and died during his VQ just yesterday, 1/11. (Forgive Streudel’s laughter in Name-O-Rama, he wasn’t aware why the PAX next to him announced “Cardinal!“) Cardinal leaves behind his M, Andrea, and 2 young children, Clay and Evie. Our hearts go out to the family and F3 PAX who were with him when he died. There are no guarantees that we’ll have our next breath…let’s live like it! And let’s be prepared for eternity!
As mentioned, there may have been too many moving parts. Still, here’s how it all went down…
WARM-O-RAMA:
SSH – 51 IC
Imperial Squat Walker – 15 IC
Tempo Merkins – 10 IC
Italian Night Club – 51 IC
Cherry Pickers – 15 IC
>>>>>>Mosey to H.O.B.
THE THANGITY THANG: (WORKOUT RULES below)
PAIR UP for Stations: Run counter-clockwise aroun stations, stopping to do the workour (if bags are available)
CONE #1 • 40lb sandbags – 40 OH Presses, then go to next station; if there’s no sandbag, keep running all the way around…
CONE #2 • 40lb sandbags – 40 Sandbag Curls, go to next…
CONE #3 • Long Sit/Cross Legs – 30 reps, Single Count (Grab a card, do exercise, before moving on. KEEP YOUR CARDS!)
CONE #4 • 40lb GORUCK BAGS – 10 Sandbag Burpees (clean & toss), go to next…
CONE #5 • 20lb Medicine Balls – 10 OH Squat Thrust & Catch or Slams, go to next.
CONE #6 • X’s & O’s – 25 Single count (Grab a card, do exercise, before moving on. KEEP YOUR CARDS!)
CLOSING GAME OF WAR: 2 lines/2 teams: I. De. Clare. War! Winners: No exercise Losers: Exercise on winning card.
OVERALL WORKOUT RULES:
Move in Pairs
Spread out among 6 stations/directions are in chalk at each CONE.
GOAL: Keep moving! Rule: If you see a PAX walking you may Grab a card from the deck, charge them with it (they do exercise) AND you get to exchange it with and keep the highest card from their hand (no exercise charged to you!)
If there’s no bags at a station, rock on! (Keep running till you’re able come around and complete all stations.)
After each time at the ab stations (3&6), grab card from deck, do the exercise, but keep your cards to the end. Try to get 3 cards.
Once you’ve done a station you’ve completed that station. By-pass it if already done. DO NOT throw down actual sandbags!
Bonus: RETURN TO AO WITH ALL THE COUPONS, AND WITH WATER IN MOUTH (Spit it out/Swallow it no Burpees!) Due to time no Burpees were rewarded, however, several PAX did them after BOM. Growing success—most of the PAX succeeded at this crazy exercise invented by the Apache Indians (who ran great distances while holding water in their mouths)
Wait a second! 23 PAX/24 Waters…who didn’t drink up?
3rdF shared prior to the round of I Declare War:
Navy Seal, Admiral McRaven, told this training story during a commencement address:
He said, “Every day during training you were challenged with multiple physical events. Long runs. Long swims. Obstacles courses. Hours of calisthenics, something designed to test your mettle. Every event had standards, times you had to meet. If you failed to meet those times, those standards, your name was posted on a list. And at the end if the day those on the list were invited to a circus.
A circus was 2 hours of additional calisthenics, designed to wear you down, to break your spirit, and to force you to quit. No one wanted a circus. A circus meant for that day that you didn’t measure up. A circus meant more fatigue, and more fatigue meant that the following day would be more difficult, and more circuses were likely. But at some time during training everyone, everyone, made the circus list.
An interesting thing happened to those who were constantly on the list: Over time those students who did 2 hrs. of extra calisthenics got stronger and stronger; the pain of the circuses built inner strength and physical resiliency.
Life is filled with circuses. You will fail. You will likely fail often. It will be painful. It will be discouraging. At times it will test you to your very core. IF YOU WANT TO CHANGE YOUR WORLD—don’t be afraid of the circuses!”
In 1 Cor. 9:24-27 Paul used this kind of physical training as an illustration to tell of something of greater importance—living for Christ.
“Don’t you not know that those who run in a race all run, but only one receives the prize? Run in such way that you may win. And everyone who competes in the games exercises self-control in all things. They do it to receive a perishable wreath, but we an imperishable. (More important.) Therefore I run in such a way, as not without aim; I box in such a way, as not beating the air; but I beat my body [discipline] and make it my slave, lest possibly, after I have preached to others, I myself should be disqualified.”
The Bible gives this allegory to tell us that to cross the finish line effectively it’s going to take work. Not to earn it, but it just takes work AND because, like any athlete or any man, there will be times when we just don’t feel like putting in the work [out]. T.D. Jakes reminds us, “Your feelings will never cooperate with your dreams. Beat your feelings into captivity. Because when you beat your feelings into captivity, that is what discipline is!”
This sounds like Admiral McRaven, except that it stretches across the spectrum from physical training to the things we face in our everyday world… “Life is filled with circuses. You will fail. You will likely fail often. It will be painful. It will be discouraging. At times it will test you to your very core.” IF YOU WANT TO CHANGE YOUR HOME, YOUR WORKPLACE, YOUR COMMUNITY, AND YOUR WORLD—IF YOU WANT TO BE A H.I.M., don’t be afraid of the circuses!” [Anticipate and expect to do the extra work]
COT:
Name-O-RAMA – 23 PAX
Announcements: SLT Meeting tonight @ Tequila Real, 6:30 pm; Roving RuckF3st Friday stepping off at Georgetown Circle in the Gloom; Quattro need girls clothing and school supplies for trip to girls orphanage
Prayers: Quattro as he’s preparing for mission trip to El Salvador; Cardinal’s M and children and the PAX with Cardinal when he died during the workout.
Honored to stand in for Bunt in his absence, thankful for the opportunity to Q
Warm-a-Rama 13 seal jacks i/c 20 mountain man pooper i/c 23 Moroccan night club i/c 13 seal waves i/c 10 hip circles oyo each direction 23 Windmill i/c
The Thang Every PAX grab 1 large coupon and 2 small coupons
Tabada 20 second on, 10 second off = 1 round 10 rounds of 6 excercises Curls – palms up, hammer Flys (shoulders on large coupon) – palms up, palms in Squats – 6″, wide Bench press (shoulders on large coupon) – elbows in, palms together Holding chair chest squeeze – extended, close Abs – gas pumpers, lbcs
3rd F
2023 is about discipline Decide what you want Write that down Make a plan Work on it EVERY SINGLE DAY Your competition isn’t other people Its YOUR PROCRASTINATION It’s the knowledge you neglect Compete against that Conquer yourself Master the universe within
