PAX complete 100 of an exercise first one done hollers DONE PAX bear crawl to other side of parking lot complete 100 of another exercise and crawl bear back. Rinse and repeat.
100 LBC
100 flutterkicks
100 leg lifts
100 double tap Freddie’s
100 reverse crunch
100 e2k 50 each leg
100 lower case outlaws
100 over head press
F3 MESSAGE
Shadrach meesach and abenda nego were thrown into a fire for not bowing down and praying to the king and they lived and didn’t even smell like smoke. David as a little Shepard boy defeated a Giant with a sling and a rock! Daniel was alive in the morning when he was thrown into the lions den, Moses split the red sea when the Israelites were facing rough seas ahead and certain death from behind, Noah built an ark and lived thru a flood that killed every living thing on the earth. Elijah challenged and defeated 450 baal profits on Mt Carmel. What do all of these have in common FAITH! We will certainly face challenges in our time here on earth. Every single one of us will face difficulty, marriage difficulty, work problems,, money problems. It may seem like you are at the end of your rope but in His own words Jesus taught us that if we believe and have faith as small as a mustard seed we could move mountains! Then there is the greatest miracle in the Bible, Jesus, for all of humanity, willingly stretched out his hands and was killed on a Cross, thrown into a cave and rose from the dead 3 days later. he promised us if we believe in him he has prepared a place for us and we will be with him in heaven. Have faith!, So gentlemen think of it like this, what is 100 years of suffering compared to an eternity in Heaven? Stand strong in faith, act like men, Believe in Jesus.
The first workout for March arrived and so did 14 PAX for YHC’s March Merkin Tour de Force. It’s March so there’s got to be Merkins; lots of Merkins! Plenty today but no doubt there’s more to come.
Disclaimer:
Welcome to F3!
F3 is a non-profit men’s workout group. We don’t own anything and, therefore, make no claims on rights or permissions from the church. The church therefore assumes no liability, nor does F3 (i.e. you can’t sue us).
You are here of your own accord
I’m not a professional, so anything I instruct you to do is only a suggestion, but give your maximum effort. It’s you against you!
If there is an exercise you shouldn’t do, modify. 6. We will not leave you behind, but we won’t leave you where we found you either!
F3 has 5 Core Principles we adhere to:
We are: Open to all men
We are: Always free
We are: Always outdoors…rain or shine, hot or cold
We are: Always peer-led in rotating fashion
We: Always end with a COT
WARM-O-RAMA:
SSH – 10 IC
Swartzjacks – 10 IC
Stop & Go Merkins (Down, hold 2, 3 up, rep) – 10 IC
American Hammers – 18 IC
Single Arm Flying Squirrels (5 each arm) – 10 OYO
Imperial Squat Walker – 10 IC
Cherry Picker – 10 IC
*Walk-thru explanation of Starfish Stations (group up – groups of 3 to 4 PAX)
THE THANG:
STARFISH/MARCH MERKIN TOUR DE FORCE: Groups picked a station and began working toward completing each one. Not all stations were completed by all PAX, but March definitely came in like a lion (i.e. Plenty-O-Merkins = Plenty-O-Roarin’…and man, those Swerkins!). Here’s each station:
100 Merkins
100 Plankjacks (5 Brick Merkins @ quarters, brick under PAX and down all the way to touch with chest)
100 Drydirks (Drydocks w/feet on boardwalk benches)
100 Swerkins (10 reps/10 sets, lap to platform and back after each set, resume)
100 Tilted Kilts (Gas Pumpers tilted on side, feet over top of parking block, 50 reps each side)
AFTER first station PAX returned to center platform to complete 10 Burpee Step-ups. Subsequent rounds: 5 Burpee Step-ups
Overtime Grand Finale Crowd Pleaser:JACK WEBB! (Ratio: 1 Merkin, 4 OHC… to 10 Merkins, 40 OHC’s)
Arms. What arms? You didn’t need them today, did you?
YHC shared the following 3rdF somewhere around mid-workout:
IF – By RUDYARD KIPLING
If you can keep your head when all about you
Are losing theirs and blaming it on you,
If you can trust yourself when all men doubt you,
But make allowance for their doubting too;
If you can wait and not be tired by waiting,
Or being lied about, don’t deal in lies,
Or being hated, don’t give way to hating,
And yet don’t look too good, nor talk too wise:
If you can dream—and not make dreams your master;
If you can think—and not make thoughts your aim;
If you can meet with Triumph and Disaster
And treat those two impostors just the same;
If you can bear to hear the truth you’ve spoken
Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to, broken,
And stoop and build ’em up with worn-out tools:
If you can make one heap of all your winnings
And risk it on one turn of pitch-and-toss,
And lose, and start again at your beginnings
And never breathe a word about your loss;
If you can force your heart and nerve and sinew
To serve your turn long after they are gone,
And so hold on when there is nothing in you
Except the Will which says to them: ‘Hold on!’
If you can talk with crowds and keep your virtue,
Or walk with Kings—nor lose the common touch,
If neither foes nor loving friends can hurt you,
If all men count with you, but none too much;
If you can fill the unforgiving minute
With sixty seconds’ worth of distance run,
Yours is the Earth and everything that’s in it,
And—which is more—you’ll be a Man, my son!
—————————
YHC heard this poem a few weeks ago and immediately looked it up, then sent it to my oldest son in California. The poem is embedded throughout with biblical wisdom. While not all of it is found in 1 Cor. 16:13-14, much of it is captured in the phrase “act like men.” That phrase ought to echo in our hearts in minds throughout each day. When we’re making decisions or responding to situations and opportunities we ought to be asking ourselves how would a man act in this moment. Responding is such a manner will inevitably lead to being HIM; it will lead us to becoming better husbands, fathers, neighbors, co-workers, etc.
Here (1 Cor. 16:13-14) the Bible says, “Be on the alert, stand firm in the faith, act like men, be strong. Let all that you do be done in love.” (emphasis added)
Here are 5 quick commands for you today which, if you do them, will help you to be a HIM…a better husband, father, man:
Be on the alert
Stand firm in the faith
Act like men
Be strong
Let all that you do be done in love
As mentioned, everyone got in their fair share of Merkins–it’s March!
COT:
Number-Rama
Name-O-Rama
Announcements: ShamRuck Family Ruck coming up on Mar. 13 +@ 3:17 p.m. Meeting at Georgetown Circle (Aegis AO) and rucking to McDonalds for a Shamrock Shake. Also, we’re planning to strengthen our 2nd & 3rdF’s by starting a study of the book Chosen Suffering by Tom Ryan, Head Coach of the Ohio State wrestling team. Up for discussion: Do study at Saturday Coffeeteria or on Mondays from 0500-0600hrs? Starting end of March or early April. Watch for the poll on our F3 First State Groupme. GREAT BOOK! Recommended reading by Toy Soldier.
Prayer: We lifted up baby Beau, his body is rejecting the new heart and he’s back on the transplant list; continue prayers for Gavin – praying for a miracle for this young man to walk again after being paralyzed from a snowboarding accident in January
Honored to Q up the first March Merkin Madness beatdown with a Tour de Force. Welcome to March gentlemen!
It was one of those real short nights. I had just spoken for a large youth event, and the night went late for the best of reasons: God brought hundreds of young people to faith in Christ that night. The counseling of all those kids took a blessedly long time. Now Jason, who was one of the organizers, took me to my hotel that night and he told me he would be picking me up in a few hours for my very early morning flight. I said, “I’m sorry you have to get me so early when you’ve been up so late.” He said, “Oh, don’t worry. I’ll just roll out of bed, throw on a baseball cap, and come on over.” (Which, by the way, I think is the major reason there are baseball caps.) Well, bless his heart, that’s just what he did. When we got to the airport, I asked him if we could pray together before I went on my plane. He respectfully took off his baseball cap, and we had a neat time of prayer. When I opened my eyes at the end, he still had his cap off. And a very creative hair style – I mean, it was all over the place! He even laughed about it. The cap covered what he didn’t want anyone to see-except when he was praying.
I’m Ron Hutchcraft and I want to have A Word With You today about “Real You, Real Prayer.”
Actually, prayer should be the time when we are willing to expose what we don’t want anyone to see or know otherwise. It’s meant to be the place where we can be 100% honest and 100% transparent. And when we are, some amazing things can happen.
Our word for today from the Word of God begins with Hebrews 4:13, “Nothing in all creation is hidden from God’s sight. Everything is uncovered and laid bare before the eyes of Him to whom we must give account.” In other words, there is no point in posing or role-playing when you’re with God. He already knows your deepest feelings, your deepest failings, your deepest struggles. Our hat is always off in front of God, whether we take it off or not. He knows everything we cover up for other people. There’s no point in trying to put a tie on for God if “everything is uncovered and laid bare before Him.” Right?
Now we might worry about how God will respond if we really get real with Him. Well, listen to verse 15. “For we do not have a high priest who is unable to sympathize with our weaknesses, but we have one who has been tempted in every way, just as we are-yet was without sin.” The Savior you’re approaching is the one who has been here, who has been, while fully God, fully human. He gets us!
When God the Son was here, He experienced temptation from Satan himself. He experienced loneliness, abandonment, agonizing over God’s will, grief, family tensions, homelessness, excruciating pain, even dying. So you come emotionally naked to one who has lived…not necessarily all your exact circumstances, but feelings very much like yours. You’ll not shock Him with your struggles-He already knows. You won’t be rejected for your feelings-He understands.
And when you come with the cover off, you leave with resources from God that can change everything. Hebrews 4:16: “Let us then (in other words, since we’re going to a God who knows all about us, who has walked in our moccasins) approach the throne of grace with confidence, so that we may receive mercy and find grace to help us in our time of need.”
God wants to pour out His mercy and His grace on the hardest, hurtingest parts of your heart and life. But the real God will only help the real you. You don’t come with your “cap off” to show God what He doesn’t know about. You come totally exposed emotionally and spiritually because God will only help you with what you honestly open up to Him.
So when you’re praying, don’t come to God with the official you, with the image you show everyone else, with the dressed up, touched up, covered up you. Uncover in His presence what you can’t uncover to anyone else. And let His grace; let His healing come pouring into the parts of your heart that need it the most.
Come like the old hymn says, “Just as I am without one plea, but that Thy blood was shed for me.”
Todays 3rd F message came from the Courageous Bible study (based off the movie) Its a great Bible study that helps identify what it takes to become the courageous man that God has called us out to be.
COURAGEOUS LEADERSHIP
John Hagee defines leadership as, “the discipline of deliberately exerting
special influence within a group to move it toward goals of beneficial permanence that fulfill the group’s real needs.” I feel that the most significant word in this sentence is ‘influence’ and so we can say in brief, “Leadership is Influence.” Growing up, the image I had of a leader was that of someone who headed an institution. But I soon realized that I was a leader in my home, in my church and in my friends’ circle because of
the influence I exerted on these groups. As we go higher in our leadership position we influence more people. We can identify people as good or bad leaders depending on what kind of influence they exert.
Nehemiah is an example of an excellent leader. When it was reported to him about the miserable state of the Jerusalem wall, he was a captive in a foreign land. His
immediate reaction was of great sorrow. But he also fasted and prayed, confessing the sins of the Israelites and asking for God’s guidance in his future endeavors. He saw the need and heard the call. He already had a good job of being the king’s cup bearer, but took the risk of pursuing a difficult task. He faced mockery but continued to deal with injustice. Indeed he motivated and gave leadership and direction to a
hopeless and demoralized people. Nehemiah’s dependence on God and his positive influence on the people enabled them to rebuild the wall in fifty two days. Not only did he rebuild the wall he also made the people confess their sins and affirm their faith in God’s Law. The book of Nehemiah ends with a simple prayer, “Remember me with favor, O my God.”
When we look around us we will notice that people are looking for good leaders. Jesus was moved with compassion when He saw the multitudes that “were harassed and helpless, like sheep without a shepherd.” (Matt.9:36). Are we ready to be the godly influencers
Proverbs 11 Where there is no counsel, the people fall; But in the
21 All i/c Seal Jacks Seal waves Imperial walkers Mountain climbers Ssh Windmill
The Thang
Mosey to the playground behind old HOB
2 Rounds
2 plankswerkins (hands in swing, merkin, extend arms out like superman, return to start) 4 pull ups 8 swerkins 12 hanging knee raises 16 big boys
3rd F Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness. And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing. If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him. But let him ask in faith, with no doubting, for the one who doubts is like a wave of the sea that is driven and tossed by the wind. For that person must not suppose that he will receive anything from the Lord; he is a double-minded man, unstable in all his ways. Let the lowly brother boast in his exaltation, and the rich in his humiliation, because like a flower of the grass he will pass away. For the sun rises with its scorching heat and withers the grass; its flower falls, and its beauty perishes. So also will the rich man fade away from the midst of his pursuits. Blessed is the man who remains steadfast under trial, for when he has stood the test he will receive the crown of life, which God has promised to those who love him. Let no one say when he is tempted, “I am being tempted by God,” for God cannot be tempted with evil, and he himself tempts no one. But each person is tempted when he is lured and enticed by his own desire. Then desire when it has conceived gives birth to sin, and sin when it is fully grown brings forth death. Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights, with whom there is no variation or shadow due to change. Of his own will he brought us forth by the word of truth, that we should be a kind of firstfruits of his creatures. James 1:2-18 ESV
2 rounds
2 hanging leg lifts 4 pull ups 8 swerkins 12 hanging knee raises 16 big boys
Mosey back to CHOP
Round of Mary 20 big boys 11 big boys i/c, 1 up, 2-3 down
Number Rama Name Rama COT
11 HIM showed today: Waterboy, Doubtfire, Fireplex, Chattahoochee, Chappie, Ruxpin, Strudel, Looney Tunes, Woodstock, Semi, Quarto
All i/c 21 Seal jacks 21 Plank jacks 21 Mountain man pooper 21 Cherry picker Capri lap – side shuffle across parking lot, nur, side shuffle, and mosey 21 SSH 21 Seal waves 21 Imperial walkers 21 Crab flippers
The Thang
Each HIM grabs 2 coupons.
Do 21 of the following exercises: Curls – bear crawl across parking lot, nur back Big boys – Lt. Dan across parking lot, nur back Abyss merkins – mosey across parking lot, Dan Lt. Back Rows (per arm) – side shuffle across parking lot, nur back High pull – side shuffle opposite direction across parking lot, nur back
3RD F Disciplines of a Godly Man A Great Friendship 1 Samuel 13-20
Man maker – muder bunny across parking lot Over head carry across parking lot
The Super 21 “Streudel Special”. 1 Merkin to 1 Big Boy Sit up. 2 Merkins to 2 Big Boy Situps. 3 Merkins to 3 Big Boy Situps, etc., etc., etc. But wait there is a twist….after each set completed of #1 though #5 you will do 21 Imperial Walkers. After each set completed of #6 through #10 complete 21 Mountain Climbers. After each set completed of # 11 through #15 complete 21 Monkey Humpers. After each completed set of #16 through #20 complete 21 Prisoner Squats. After the final set of #21 Merkins to 21 Big Boys then finish strong with 21 Burpees.
F3 Message
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Please keep all our HIM in your thoughts and prayers.
Health clubs and spas love January! Business skyrockets as December bulges turn to January workouts.
A “new year” sounds like a great time to work on a new you. Thus, the infamous New Year’s resolution. “A firm decision to do or not to do something.”
Sadly, research shows that about 88% of our resolutions won’t happen.
It’s not that we aren’t sincere about wanting to improve. We really do want to be healthier. Spend more time with the family. Get out of debt. Do better in school. Clean out the junk. In our house. Or in us.
So why do our great intentions so often end in failed commitments?
My work has put me in the middle of many folks’ efforts to change. From their experience – and too much of my own – I’ve seen four reasons we fail.
1. We’re not specific.
Goals have to be more than general intentions. “I’m going to be a better husband” … “I’m going to get in shape” … “I want to make more of a difference” – nice ideas. Not likely to succeed. “I’m going to give my wife all of my attention at least once a day” … “I’m not going to eat after 6 o’clock and I’ll spend 20 minutes on the treadmill each day” … “I’m going to volunteer at the shelter” – those are specific – and measurable – enough to give a person a decent shot at real change.
2. We’re not accountable.
A resolution between me, myself and I is just too easy to forget. But when you announce to several key people the commitment you’ve made, you’ve put yourself on the line to do it. Like the Bible says, “Two are better than one … if one falls down, his friend can help him up.”
3. We give up too soon.
Babies learn to walk by a process I call “step … boom!” They fall down, but they don’t stay down. They get up! Next time – “step, step, step … boom!” Until one day they’re rocketing across the room. Sadly, when we fall down in our effort to do better, we too often stay down. But one day’s failure is just that. One day. Keep it that way. Get up and keep walking!
4. We have a power shortage.
Especially when it comes to the changes that really matter. Breaking the cycle that’s hurting the people I love. Conquering the dark part of me that has brought me down again and again. Moving beyond the pain of my past. Attacking that fatal flaw that has cost me so much.
Every new year has the same last name. “A.D.” 2015. A.D. “Anno Domini.” The year of our Lord. Measured by how many years it is since Jesus Christ came.
My whole life has been “B.C./A.D.” The me I couldn’t change before Christ took the wheel of my life. And the changed life He’s made possible since I gave me to Him.
I thought I could only trust me to drive. But I drove into too many ditches. Ran over too many people. Crashed too often. I couldn’t get me to the man I want to be. I need to be. That the people I love need me to be.
Like one of the men who wrote the Bible. He said, “I want to do what is right, but I can’t. I want to do what is good, but I don’t … Who will free me from this life that is dominated by sin and death?”
I know that feeling. And I’ve found the power to change where that Bible-writer found it. “Thank God!” he said – “The answer is in Jesus Christ our Lord.” It took the Man who died for my sin to give me the power to beat my sin.
My personal B.C. – a man I didn’t want to be. My personal A.D. – the man I could never have been without the great Life-Changer.
8 HIM beat the fartsack on this frosty morning for a little frosty fun. Q was thinking of introducing Lt. Michael Murphy to the PAX bit do to excessive Merkins at the grit mill yesterday we met Cpt. THOR instead.
Warmup – 25 SSH, 20 Windmills, 20 cherry pickers, 15 smurf Jack’s, 20 mou train climbers, all IC. 10 arm circles forward 10 backwards to.
Approximately 1 mile run threw town ending at the old HOB elementry.
Captain Thor. 1 big boy 4 american hammers. 1:4 ratio until 10 big boys 40 american hammers are complete.
Mosey the short way back to CHOP
Toysoldier set 40 LBC, 25 E2KS, 15 BIGBOYS followed by 20 flutter kicks IC.
For.the 3rd F I spoke a little about my experiences 30 years ago on Jan 16th president George H. W. Bush announced the start of what would be called operation Desert storm a military operation to expel occupying Iraqi forces from iraq.
Well it didn’t quite feel like, as Madonna sings, “the very first time,” but its been more than a month since YHC Q’d thanks to COVID 19–THE “One-Niner” and it was great to be back! Had the opportunity to Q, thought long and hard about it, then jumped in headfirst.
Here’s the skinny:
WARM-O-RAMA:
SSH – 18 IC
Swartzjacks – 10 IC
Smurfjacks – 10 IC
Splitjacks – 10 IC
Windmill – 10 IC
Cherry Pickers/Hairy Chiggers/Crab Flippers – 10 IC
Chairmanlap mosey around the short block
THE THANG:
PAX walked perimeter of church building (safety brief walk around), as they would mosey this route between exercises.
Pretty simple…spell your full name, taking laps around the church between each letter. See image below. (For those who Fartsacked this is an easy one to catch up on; it’ll take you about 45 minutes.) Check it out:
Somewhere in the middle of the middle names PAX took a breather for the following 3rdF:
F3 is about leadership. In fact, our F3 Mission Statement is: to Plant, grow, and serve small workout groups of men for the invigoration of male community leadership.
That means what we do here on a micro scale is to spill over into our homes, workplaces, and into the communities in which we live. It means that what we do as a group must spill over into the communities in which we exist: Milton, Milford, and Georgetown.
We’ve done a little of that over the past few years, collecting toilet paper and cooking breakfast for residents at the Home of the Brave, collecting crayons for the young girl distributing crayons to sick children at AI, collecting peanut butter for the Milton Food Pantry, painting the future shelter near Lowes, bringing food to the collection container on the Georgetown Circle, etc.
I’m bringing this to your attention to say that we need to be even more attentive to opportunities for us to lead [together] in our communities during 2021.
I’m also bringing it up today to refer back to a word that has been added to leadership in F3 circles in recent years (at least as far as YHC knows). This is for personal application and its a word mentioned in Dredd’s book Q Source. It is the word virtuous. Virtuous Leadership. That is a very particular kind of leadership.
Virtuous is defined as: Having or showing high moral standards. F3 exists to bring about leadership in men which is marked by its high moral standards.
We can look all around us in the world and see leadership which is absent of moral standards. The political realm is one place this is easily seen. Truth be told, in the end, leadership absent of high moral standards isn’t really leadership at all!
This was the substance of the statement by President John Adams when he stated: “Our Constitution was made only for a moral and religious people. It is wholly inadequate for the government of any other.”
Virtuous leadership means we’re not just leading in our homes, workplaces, and in the communities in which we serve, but that in each of those areas we are LEADING RIGHT.
In that vein the Bible says that leaders must “be above reproach…not self-willed, not quick-tempered, not addicted to wine, not pugnacious (quick to argue, quarrel or fight), not fond of sordid gain, but hospitable, loving what is good, sensible, just, devout, self-controlled.” (Titus 1:7-8)
This is the standard for leadership in Scripture because as go the leaders, so goes the home, the workplace, and the communities in which they serve.
In 2021 let us be HIM by striving to be men who practice virtuous leadership.
Names spelled in full, it was time to circle up:
COT:
Number-Rama
[Full] Name-O-Rama
Announcements: Just be smart and use common sense concerning how you feel and whether you post or not (see write up on GroupMe
Prayers: For those on IR and those in our community out of action due to Corona virus, get well soon; for the State of Georgia and their run-off elections today; for the nation (march & Trump rally in D.C. tomorrow, 1/6); etc.
Well, it didn’t feel like a Virgin Q, but physically, it felt like it was the first time YHC worked out in years–a full month of the “One-Niner” has ransacked YHC’s legs and lungs. Still, thankful for all the men who posted, humbled to have good health, and grateful to be back!
14 HIM beat the fartsack and made it out for the first Saturday workout for 2021. All though there was some chatter among the packs and maybe a couple jokingly threats of bodily harm to the Q we all made it through to look forward to many more beatdowns in the upcoming year
The Thang- Mosey to the old NAPA for a short pain station stop 10 Jimmeny Crickets,and a Toy Soldier set 40 LBCs, 20 E2KS each side, 15 big boys. Back to a Mosey to the school for some BOMBS partner up PAX #1 runs from end sidewalk to center sidewalk of front schoolyard and back while PAX #2 performs excercises then switches out until team reaches said number of excercises combined as a team
50 burbees, 100 overhead hand claps, 150 Merkins, 200 bigboys, 250 squats. All PAX held plank until 6 was in.
BOMBS were followed by a short 3rd F then a nice friendly mosey back to the AO. Once we reached the AO and fireplex demonstrated his dancing abilities thanks to music from the gentleman on the Harley. we finished up with a round of HOWLING MONKEYS all PAX held monkey humper position while all PAX 1 at a time performed 10 monkey humpers
3rd F Proverbs 27:17
Iron sharpens Iron so one person sharpens another at f3 first state the Q is physically sharpening all PAX that post in return all those PAX are sharpening the Q’s leadership abilities. At the end of the beatdown we all come together in a COT were we all come together and sharpen each other physically, mentally and emotionally
