Mosey back to AO to visit the wall wall sit with 20 overhead claps, balls to the wall for 10 count by leatherman another wall sit with 20 overhead laps
C2C (corner to corner) sprint in between telephone poles and plank until 6 is in to food lion parking lot for beatdown.
8 pax divide into 2 lines of 4. first guy does a crawl exercise about 20 yards then does 10 hand release merkins then does another crawl exercise back. while second guy does calf raises. while third guy does squats. while fourth guy does SSH. 1st crawl exercise was lt. dan there and jump squat back. 2nd was bear crawl there and crawl bear back. third was dragon crawl there and inch worm back.
3rd F on Planning. Make sure we plan our lives to live out God’s plan and to fulfill ultimately His purpose and good works and not for our own selfish plans. Make sure you use God’s word for counsel and the wisdom from others who have achieved success in what you are looking to accomplish to help you reach your goals.
12 tricep extension push ups. 25 mule kicks. 50 big boys, all OYO. Mosey home back to AO for COT.
Three PAX (Tres amigos) posted on a fairly mild morning to bring in the 1st of December by “Stepping up” (reforzar). You’ve heard the phrase, please pardon my French, well this is YHC’s shot at Spanish, which he doesn’t know, but if you do and his is wrong, just go with it. The type of workout was more of a slow-burn but it’s theme was stepping up: Stepping up in the workout and stepping up our 2nd F game a bit. Allow me to esplain…
THE WARM-O-RAMA:
SSH – 10 IC
Imperial Walker – 15 IC
Cherry Picker – 18 IC
Flying Squirrel – 10 OYO
Peter Parker – 10 IC
Mosey around the County Admin Building to the STEPS on S Bedford St. side
THE THANG:
Each PAX:
10 Calf Raises – 1 PAX does calf raises, runs up/down steps, switches with next PAX
Mike Tysons – Other PAX did Mike Tysons while calf raises and step runs were complete – AMRAP
Rinse & repeat 3 rounds (Tres amigos)
Mosey to STEPS in front of National Guard Armory
All PAX:
Jump steps to top, run down – 50 American Hammers (single count)
Jump steps to top (wide legged, thanks Summit), run down – 50 E2K (each leg)
Crawl Bear steps to top, run down – 50 Gas Pumpers
Jump steps to top in reverse, run down – 50 American Hammers (double count)
Jump steps to top, run down – 50 E2K’s
Jump steps to top, run down – 50 Gas Pumpers
Crawl Bear to top, run down
Mosey down Front St. to W. Laurel to the STEPS on the backside of County Bank. (Steps. Anybody seeing a theme? …reforzar.)
Each PAX:
1 PAX run up/then down steps, then switch with next PAX
Squats – AMRAP
Merkins – AMRAP
Rinse and repeat 3 rounds
At this point, we took a breather for the 3rd F:
Tomorrow is the first Sunday of Advent , so I figured I’d share a message about Christmas for our 3rdF. (Advent = Coming. Christmas season celebrates the anticipated birth of Christ and it anticipates Christ’s 2nd coming). One of the most well-known Bible verses in connection to Christmas is found in Luke 2:14, which says, “GLORY TO GOD IN THE HIGHEST, AND ON EARTH PEACE AMONG MEN WITH WHOM HE IS PLEASED.”
I didn’t become a believer until I was 21. Growing up my only church experiences were on Christmas Eve. I still remember the ambiance and PEACE of those services, the smell of hot-cross buns baking, and the PEACE of my family going to church together–there was peace, everyone got along. Christmas is about peace!
In Basic Training we were sent home for what is known in the Army as Christmas Exodus. While it felt “wrong” to go home for a break half way through Basic Training, it was a time of PEACE…peace was the sense. Even our 1st SGT and Senior Drill Sergeant came in peace, as they were assigned to take several of us to the airport. Guys who were normally yelling and barking orders at us, were actually friendly while taking us to the airport. It confused us a bit. But, then again, Christmas is about PEACE.
At Christmas men/women tend to act differently towards one-another…we tend to act in PEACE. Romans 12:18 says, “If it is possible, so far as it depends on you, be at peace with all men.” That verse tells us that PEACE is not just for Christmas time. In fact, Christmas is about the “child born to us,” who, according to Isaiah 9:6-7, was to be called the “Prince of Peace.” That means PEACE is a practice which is derived from God Himself through faith in Christ. What’s interesting is that Christ Himself later said, “I did not come to bring peace, but a sword” (Mt. 10:34). So how do we reconcile that with Luke 2:14: “Glory to God in the highest, and on earth peace among men with whom He is pleased.” First, we cannot rely on things which bring both false and temporary peace (that’s NOT the peace Christ is author of). He came to give us peace with God, with heaven, and in our very souls and consciences; peace with the Holy One whom we Wholly offended by our unholiness! So, secondly, God’s peace (true peace) is LIMITED to those who are recipients of His grace–those who receive him by faith in Jesus Christ. As the saying goes: “No God, no peace. Know God, know peace.” Christmas is the celebration of the very birth of peace and the source of peace WITH GOD. And if any HIM is going to be a man of peace himself (not JUST at Christmas), it must start by him first being a follower of peace personified. That should give us something to think about as we go through this Advent/Christmas season. Christmas is about peace.
YHC had announced along the way at each STEPS pain station that there was a plan in mind. Here’s where the plan was announced: We need to step up our 2nd F game a little. YHC challenged the PAX to make it back to the AO in 3 minutes, and if we did we were cutting the workout at 45 mins. in order to partake of some 2nd F.
We made it back with a minute to spare…looks like we’re going to get some coffee!
COP:
Number-Rama/Name-O-Rama/Announcements/Prayer
BOM
Ending 15 minutes early was the plan all along. PAX are generally so busy Saturday mornings after workouts that too often the 2ndF Coffeeteria is neglected. YHC figured out a way to subvert that tendency: Cut the workout at 45 mins and go from there. YHC declared he was buying coffee and breakfast for the Tres amigos, so off we went.
Mosey to Georgetown Family Restaurant.
Coffeeteria
P.S. – Keep an eye on the check. YHC was going to pay, but Fireplex stole it and wouldn’t give it back! Come to think of it, keep an eye on your Weinke when he’s around! Seriously, thanks to Fireplex for covering breakfast. And thanks to both Fireplex & Summit for good conversation over breakfast (i.e. the rest of y’all missed out–the Fartsack will do that to ya!). Good fellowship guys!
Bolt 45’s – 15 squats full up to half way down, 15 squats half way down to full down, & 15 squats full motion. All completed IC as a 4 count.
Mosey approx. ½ mile to “Oh Hill No” amidst “joyful” grunts and groans of anticipation from all HIM…J…
The Thang
Lovingly dubbed “Leftovers” as the routine refers to the completion of a previous Q that was stopped short due to time, high temperatures and humidity.
The Sheldon Cooper was completed utilizing the hill. Each PAX Completed 10 Burpees, 10 Squats, 10 Merkins & 10 Big Boys. Nur up the hill and mosey down to complete 9 Burpees, 9 Squats, 9 Merkins, & 9 Big Boys. Descending until reaching a set of 5 of the exercises. Some PAX worked ahead and completed down to the round of 1 in the designated time. When the 6 was in at the set of 5, we took a break for the F3 Message.
Mosey back ½ mile to the AO.
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Prayers were offered for multiple needs within the attending PAX, but please keep all our HIM in your thoughts and prayers.
F3 Message – 11/27/18
Q shared a message from Crosswalk.com that spoke to being thankful and grateful for what God has provided and how we should all have a heart of thanksgiving. The message was written by Debbie McDaniel who is a writer, pastor’s wife, mom to three amazing kids (and a lot of pets).
Excerpts from the post by Debbie McDaniel:
“We have so much to be grateful for in this life. Each and every day. But reality is that sometimes constant life demands, struggles, and worries give more room to defeat than to a heart of thanks. Or we forget, in the midst of busyness and pressures, just to pause and give thanks, for all that God has done, and continues to do in our lives. Sometimes it really is a sacrifice to offer praise and thanks. We may not feel like it. We’re struggling. We’re weary. Or maybe, we feel like He let us down. We think God seems distant, like he’s far away, or doesn’t really care about what’s troubling us. Painful life blows and losses might have recently sent us spiraling. But here’s what can make a lasting difference. We have a choice, every day, to give him thanks. And with a heart of thanksgiving, we realize that no matter what we face, God doesn’t just work to change our situations and help us through our problems. He does more. He changes our hearts. His power, through hearts of gratitude and focused minds on Him, releases the grip our struggles have over us. We’re strengthened by His peace, refueled by His joy. God’s Word is filled with many reminders of how powerful and vital a thankful heart can be in this world.”
The Power of a Grateful Heart, 7 Things It Can Do:
-“It gets our eyes off ourselves, and helps us to focus back on God”.
– “It reminds us we’re not in control, but that we serve a Mighty God who is. It keeps us in a place of humility and dependency on Him, as we recognize how much we need Him.”
– “It helps us to recognize we have so much to be thankful for, even all of the little things, which often we may forget to thank Him for…but they really are the biggest, most important things in this life. It takes our attention off of our problems and helps us instead to reflect on, to remember, the goodness of His many blessings.”
-“It reminds us that God is the Giver of all good gifts. We were never intended to be fully self-sufficient in this life. A grateful heart reminds us that ultimately God is our Provider, that all blessings and gifts are graciously given to us by His hand”.
– “A heart of gratitude leaves no room for complaining. For it is impossible to be truly thankful and filled with negativity and ungratefulness at the same time.”
– “It makes the enemy flee. The forces of darkness can’t stand to be around hearts that give thanks and honor to God. Our praise and thanksgiving will make them flee.”
– “It opens up the door for continued blessings. It invites His presence. Our spirits are refreshed and renewed in Him. God loves to give good gifts to His children. He delights in our thankfulness and pours out His Spirit and favor over those who give honor and gratitude to Him.”
“O Come, let us sing for joy to the Lord; Let us shout joyfully to the rock of our salvation. Let us come into his presence with thanksgiving; let us make a joyful noise to him with songs of praise! For the Lord is a great God, and a great King above all gods.” Ps. 95:1-3
“Enter his gates with thanksgiving, and his courts with praise! Give thanks to him; bless his name! For the Lord is good; his steadfast love endures forever, and his faithfulness to all generations.” Ps. 100:4-5
“Give thanks to the Lord for he is good, his love endures forever.” Ps. 118:29
Warm up 20 Seal jacks 15 Cherry picker 20 SSH 15 Windmill 10 Imperial walker
The Semi “colon”
Mosey 1 block north from circle, 1 block east, and 2 blocks south to Domino’s.
Wall sit – 10 count Bttw merkin
10 count from each HIM for 2 rounds, total of 8 bttw merkins
Mosey to firehouse
Plank – 10 count Merkin
10 count from each HIM for 2 rounds, total of 8 merkins
Mosey to school parking lot
3rd F
Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, casting all your anxieties on him, because he cares for you. Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour. Resist him, firm in your faith, knowing that the same kinds of suffering are being experienced by your brotherhood throughout the world. And after you have suffered a little while, the God of all grace, who has called you to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish you. 1 Peter 5:6-10 ESV A good affirmation that you are not alone in your struggles. There is season for everything. God will restore, confirm, strengthen, and establish you.
SEMI’S “Suicides” consisted of nurs, jailbreaks, bear crawls, side steps, woseys, moseys, and LT. Dangers (Thanks Chattahoochee) back and forth across width of parking lot.
Mosey to old napa store
5 burpees mosey around building, 5 merkins mosey around building, 5 squats mosey around building for 2 rounds.
Wosey to 1 block from AO, then jailbreak the rest of way in.
toy soldier set 30 lbcs 20 k2e per side 15 big boys Mosey around circle for 2 rounds
Finish with AYG high and low plank switched at Q’s call.
1st light pole 25 monkey jumpers, lt xan to 2nd pole for 20 squats toy soldier to 3rd pole for 15 Bobby Hurley’s, butt kickers to 4th pole for just 10 burpees
Mosey around parking lot and picked a nice spot for ascending curb crawls bear crawl to opposite curb 1 derkin, bear crawl back for 2 derkins rinse and repeat until 10 deakins, a short break for a little message on leadership from former navy seal commander Leif Babin followed by 25 flutter kicks IC and a super toy soldier set 40 LBC, 30 E2K, 20 big boys.
Mosey on back to the AO it pays to be up front the first 4 HIM stopped at back lot on mulberry and picked up Chappie s sandbags and returned to his shed with the other coupons finished up with Count-0-rama, Name-0-rama and COT
“There’s a tenacity to persistence that’s easy to overlook. Day after day it just doesn’t let go regardless of obstacles. Dad (Truitt Cathy) was joyfully persistent; with his principles and his focus on excellence. The persistent leader is quietly tenacious and delightfully determined.” -Dan Cathy (CEO Chick-fil-A)
In my own life, I feel that I’ve always been persistent. However, to be joyfully persistent is a whole different story. I’ve spent most of my ambitious life “pissed-off persistent” if anything. I recently heard an Entrepreneur talk about the moment when he realized that he was committed to finishing what he started. He explained that if he was committed to finishing, than he might as well quit being angry through the process and choose to be joyful. Being “quietly tenacious and delightfully determined” takes an internal decision to choose “Joy” even in obstacles. So, with that, lets be joyfully persistent, quietly tenacious, and delightfully determined to finish this and every beatdown! Aye!
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.
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!
