Focker

A Grand Old Focker

DATE: 14 JUNE 2023

QIC: Focker

YHC took the Q today on the 248th birthday of the United States Army and the day we honor the flag of this great nation. The warm up consisted of 6 exercises for 14 repetitions since today is 6/14. The beatdown consisted of 8 exercises for 31 repetitions each for a total of 248 repetitions to honor the 248th birthday of the US Army. After completion of all 8 exercises we did a short lap in the parking lot. After the last round of exercises we completed a long lap and ended the beatdown with a Sherlock Shuffle. We completed 3 rounds of the 8 exercises. Upon completion of the COT all HIM present lined up and recited the Pledge of Allegiance to the flag.

WARM-O-RAMA:

Hip Circles – 7 each direction

Moroccan Night Club – 14 IC

Turn & Bounce – 14 IC

Cherry Pickers – 14 IC

Windmill – 14 IC

SSH – 14 IC

THE THANG:

MERKINS – 31

SQUATS – 31

LBCs – 31

DIPs – 31

CALF RAISES – 31

FLUTTER KICKS – 31 IC

WIDE ARM MERKINS – 31

PLANK JACKS – 31

LAP

3 RD F:

The U.S. ARMY BIRTHDAY

America’s Revolutionary War began on 19 April 1775 with exchanges of musketry between British regulars and Massachusetts militiamen at Lexington and Concord. As their fellow citizen soldiers from New Hampshire, Connecticut and Rhode Island responded to the alarm, a state of war existed between the four colonies and the British government. Called the Army of Observation, a force of New Englanders surrounded Boston and had the British troops who occupied it under siege, but they needed help. They appealed to delegates who represented all thirteen colonies to join them in the struggle for American liberty.

When the delegates to the Second Continental Congress convened in Philadelphia on 10 May, they soon learned that armed men commanded by Ethan Allen and Benedict Arnold had captured the British forts at Ticonderoga and Crown Point on Lake Champlain in New York. The constitutional crisis, in which Americans sought a redress of grievances from the British king and Parliament, had become open hostilities. The delegates realized that even though many desired reconciliation, they would now have to address the new military situation. The Congress took the next step that eventually transformed a local rebellion into a war for independence when it established the Continental Army: the force we know today as the U.S. Army.

On 14 June 1775, Congress “Resolved, That six companies of expert riflemen, be immediately raised in Pennsylvania, two in Maryland, and two in Virginia… [and] as soon as completed, shall march and join the army near Boston, to be there employed as light infantry, under the command of the chief Officer in that army.”

The delegates then prescribed an oath of enlistment that required the soldiers to swear:

“I have, this day, voluntarily enlisted myself, as a soldier, in the American continental army, for one year, unless sooner discharged: And I do bind myself to conform, in all instances, to such rules and regulations, as are, or shall be, established for the government of the said. Army.”

The next day Congress voted to appoint George Washington “to command all the Continental forces” and began laying the foundation for “the American army.”

The Origins of Flag Day

That the flag of the United States shall be of thirteen stripes of alternate red and white, with a union of thirteen stars of white in a blue field, representing the new constellation. 

This was the resolution adopted by the Continental Congress on June 14, 1777. The resolution was made following the report of a special committee which had been assigned to suggest the flag’s design.  A flag of this design was first carried into battle on September 11, 1777, in the Battle of the Brandywine. The American flag was first saluted by foreign naval vessels on February 14, 1778, when the Ranger, bearing the Stars and Stripes and under the command of Captain Paul Jones, arrived in a French port. The flag first flew over a foreign territory in early 1778 at Nassau, Bahama Islands, where Americans captured a British fort.

Both President Wilson, in 1916, and President Coolidge, in 1927, issued proclamations asking for June 14 to be observed as the National Flag Day. But it wasn’t until August 3, 1949, that Congress approved the national observance, and President Harry Truman signed it into law.

NUMBER-RAMA:

NAME-O-RAMA:

COT / BOM:

Announcements: Labor Day beatdown at the boardwalk on Labor Day. Sherlock will post more about kickball tournament. Prayer requests: Quattros father-in-law and family, Ruxpins M and family, my son and his upcoming surgery. All the unspoken needs and intentions of all HIM present and the HIM in our group.

FOLLOWING FATE FOR FITNESS

PAX: MacDaddy, Ruxpin, Focker

DATE: 18 MAY 2023

QIC: FOCKER

YHC took his Q today at the Grit Mill with 2 other HIM who won the first battle of the day and posted for a beatdown. The PAX who posted circled up and took turns pulling out 5 cards from the workout deck. Todays 3rd F highlighted the life of Medal of Honor recipient Ty Carter.

WARM-O-RAMA:

  • X20 IC SSH                           
  • X20 IC Cherry Pickers
  • X20 IC Moroccan Night Clubs
  • X20 IC Windmill                   

THE THANG:

PAX circled up in the parking lot approximately 20ft away from workout deck placed in the middle of the circle. PAX instructed to Bear Crawl to the center and for each round of exercises PAX would draw 5 cards then all Crawl Bear back to positions and perform exercise listed on card: From cards 2-9 Reps would be the card number +10, Face Cards 25 Reps, and Aces 100 Reps. For any cards calling for sprints PAX would complete 1 short parking lot lap Mosey.

ROUND ONE:

  • 60 SEC LOW PLANK
  • X19 SLOW SQUAT
  • X25 SMURF JACKS
  • 100M ALT LUNGE WALK
  • BEAR CRAWL AROUND CIRCLE END WHERE YOU STARTED

ROUND TWO:

  • 100 CALF RAISES
  • X14 CAROLINA DRY DOCK
  • X12 WWII SITUP
  • X25 SHOULDER TAPS
  • X20 BUTT KICKS
  • X25 PLANK JACKS

3RD F

ROUND THREE:

  • 100 ARM CIRCLES
  • X16 STANDING LUNGES
  • X13 SUMO SQUATS
  • X17 LBC
  • X1 MOSEY SHORT LAP

ROUND FOUR:

  • X13 CHUCK NORRIS MERKIN
  • X12 HAND CLAP MERKIN
  • KARAOKE AROUND THE CIRCLE END WHERE YOU STARTED
  • X25 FREDDIE MERCURY
  • X1 MOSEY SHORT LAP

3 RD F:

Ty Michael Carter was born in Spokane, Wash., in January 1980. Carter enlisted in the Marine Corps Oct. 13 1998, and attended the Marine Corps Combat Engineer School. He later served in Okinawa, Japan, as an intelligence clerk.  until 2002, when he was reduced in rank to lance corporal for fighting with another Marine. Shortly after his reduction in rank Carter was honorably discharged from the Marine Corps, Oct. 12, 2002.

After this enlistment, Carter enrolled in college and studied biology at Los Medonos Community College in California. After his first daughter’s birth and some time traveling the United States, Carter realized he was destined for further service in the military.

Carter enlisted in the U.S. Army Jan. 3, 2008 and became a Cavalry Scout at Fort Lewis, Washington.

In May 2009, he deployed to Nuristan Province, Afghanistan, where he engaged in the Battle of Kamdesh at Combat Outpost Keating.

COP Keating was the site of the bloodiest battles of Operation Enduring Freedom. It was a 12-hour firefight against a force of 300 Taliban fighters and ended with eight U.S. Forces killed in action and 22 wounded. Where Ty Carter earned the Medal of Honor.

Specialist Ty M. Carter distinguished himself by acts of gallantry and intrepidity at the risk of his life above and beyond the call of duty while serving as a Scout with Bravo Troop, 3d Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, during combat operations against an armed enemy in Kamdesh District, Nuristan Province, Afghanistan on October 3, 2009. On that morning, Specialist Carter and his comrades awakened to an attack of an estimated 300 enemy fighters occupying the high ground on all four sides of Combat Outpost Keating, employing concentrated fire from recoilless rifles, rocket propelled grenades, anti-aircraft machine guns, mortars, and small arms fire. Specialist Carter reinforced a forward battle position, ran twice through a 100-meter gauntlet of enemy fire to resupply ammunition and voluntarily remained there to defend the isolated position. Armed with only an M4 carbine rifle, Specialist Carter placed accurate, deadly fire on the enemy, beating back the assault force and preventing the position from being overrun, over the course of several hours. With complete disregard for his own safety and in spite of his own wounds, he ran through a hail of enemy rocket propelled grenade and machine gun fire to rescue a critically wounded comrade who had been pinned down in an exposed position. Specialist Carter rendered life extending first aid and carried the Soldier to cover. On his own initiative, Specialist Carter again maneuvered through enemy fire to check on a fallen Soldier and recovered the squad’s radio, which allowed them to coordinate their evacuation with fellow Soldiers. With teammates providing covering fire, Specialist Carter assisted in moving the wounded Soldier 100 meters through withering enemy fire to the aid station and before returning to the fight. Specialist Carter’s heroic actions and tactical skill were critical to the defense of Combat Outpost Keating, preventing the enemy from capturing the position and saving the lives of his fellow Soldiers.

Carter’s story stands as testament that many people do make mistakes in their careers, but not only can they recover from those mistakes, they can go on to do incredible things for their brothers and sisters on the battlefield, including risking their own lives.

When the job gets tough and life brings you down, be a person of action. Be like Ty Carter. Make your life about the people, the mission, and the family around you.

The Outpost (2020) is a movie about the battle that took place at COP Keating and NETFLIX has a series about 8 Medal of Honor recipients titled Medal of Honor that features Ty Carters story.

NUMBER-RAMA:

NAME-O-RAMA:

COT / BOM:

Announcement included: RovingRuckFest in The Boro tomorrow and the Memorial Day CSAUP I think it might be on a Monday this year.

Prayers were lifted up for MacDaddy and his family with unexpected burdens and for safe travels, for Ruxpins M and family, and for YHC as his family continues to cleanup and repair from the tornado in April and with changes to my work schedule with earlier longer days but less days per week. Also lifted up any prayers not voiced and the needs and intentions of all our brothers in F3 First State.

FOCKER OUT!

Gone to the Bank…

F3 Workout 5/10/23
AO: GritMil
PAX: 8
PAX Names: Sherlock, Whirlybird, Focker, Spreader, Deez, TimeClock, Ruxpin, MacDaddy.
QIC: MacDaddy
FNGs: o 🙁

Back Blast:

Warm –O-Roma
SSH X 20
Cherry Pickers x 10
Burpee Humpers X 10
Bolt 45s

The Thang:

¼ Mile Mosey to Old Wilmington Trust Bank parking lot by way of “The price is right run”.

Break into teams of two, one HIM conducts designated exercise on the wall while the other Bear Crawls ¼ way of parking lot, then NURs the rest. Then 10 SSH, 1 Burpee Humper, mossy back to their partner for the switch. Each round increases one burpee humper for a total 10 burpees humpers.

Wall Exercises:
Tri-cep dips on wall for 200 reps combined with partner.
Single leg lunges on wall (switch on 10 for each leg) for combined 200 reps.
Derkins on the wall for 200 reps.
RnR

3rd F:
“Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.” – 1 Thessalonians 5:16-18
(In everything, give thanks).
When is it easiest to be thankful? When things are going good, right? I find this to be very true in my own life. Maybe it’s good news that a particular test was negative, may something like our response after we find our keys. (O thank God). It is certainly easier to praise God when you are happy, you and your family are healthy and comfortable, and life is going great.
Well, it is just as important, if not more important, to thank Him in the midst of trials, when things are not going well, when our health is under attack, when there is something going on that drains us and puts all our focus on that hardship.
Here in 1 Thessalonians, Paul tells the church at Thessalonica to rejoice always and give thanks in all circumstances. Why is this so important for Paul to inform the church and us? Maybe they were acting thankless, or showing a lack of appreciation towards God. The reality is and sometimes it’s hard to hear, but God is in control of all things and always has a plan for us. The trials we face are not pointless, they may serve a bigger purpose than what we can understand. Sometimes God calls us to suffer, and sometimes God brings us overwhelming joy, but ultimately, God calls us to a lifetime of continual thankfulness. As the bible verse says, It is God’s will that we give thanks.
Let take a quick moment to go around and mention one thing that we are thankful for.

¼ mile “The price is Right Mosey” back to AO for COT

MODIFIED MILFORD MURPHY

GRIT MILL 3/22/2023

WARM UP

SSH 20 I.C. CHERRY PICKERS 20 I.C IMPERIAL WALKERS 20 I.C. WINDMILL 20 I.C. LOW PLANK > 360* LOW PLANK CRAWL > 10 PLANK PRESS UPS.

THE THANG: MODIFIED MURPHY

1/2 MILE MOSIE

100 BIG BOYS – 200 MERKINS – 300 SQUATS

TACKLED IN 1/4 INCRAMENTS (4 ROUNDS)

25 BIG BOYS – 50 MERKINS – 75 SQUATS (X4)

1/2 MILE MOSIE

THIRD F: 5 LOVE LANGUAGES INTRO

QUALITY TIME RECEIVING GIFTS ACTS OF SERVICE PHYSICAL TOUCH WORDS OF AFFIRMATION

NUMBER-RAMA NAME-O-RAMA COT

Benvenuto Boob Job

DATE: 9 MARCH 2023

QIC: Focker

YHC took his Q today on day 65 of his 75 Hard and his 50th workout of the year. Being that it is March Merkin Madness in the F3 First State my workout was focused on merkins and leg work. A daily principle of 75 Hard is reading 10 pages of a self help book and I chose to share from a book I’ve been reading titled ATOMIC HABITS by James Clear for the focus of my 3rd F.

WARM-O-RAMA:

  • X15 IC SSH
  • x15 IC Imperial Walkers
  • x10  Fwd Arm Circles
  • x10  Bwd Arm Circles
  • x10 Hip Circles each direction
  • x10 Knee Circles each direction
  • x15 IC Seal Claps

THE THANG:

  • x10 OYO Merkins
  • x10 OYO Diamond Merkins
  • — x15 IC SSH —
  • x10 OYO HR Merkins
  • x10 OYO Wide Merkins
  • — x15 IC Imperial Walkers —
  • x10 OYO Ranger Merkins
  • x10 OYO Crucible Merkins
  • — x15 IC Squats —
  • x10 OYO R Stagger Merkins
  • x10 OYO L Stagger Merkins

x15 each OYO:

  • Chinook Squats (3 overhead arm circles then squat)
  • Alt. Lunges
  • Jump Squats
  • Dead Lifts

Repeat all of the above x3
Total 240 Merkins, x225 Leg Exercises

3 RD F:

5 Life-Changing Lessons From Atomic Habits

Atomic Habits by James Clear is an excellent resource when it comes to guides on habit and behavior change.

In this book, Clear provides a highly effective, practical, and step-by-step framework to how to start good habits and how to end bad habits. This framework is based on the best techniques from behavioral science.

The purpose of the book is to help you achieve remarkable results more efficiently and methodically. It is filled with countless examples from smoking, reading, meditating, exercising, writing, biting nails, drinking more water, managing social media, sleep, and more.

If you’re looking to upgrade yourself and move towards becoming the best version of yourself, then Atomic Habits is a read for you.

1 — The Power of Compounding

“1% better every day for a year will compound to nearly 38 times better”.

1% really does matters over time. Clear begins the book with a very compelling story of a cycling coach who helped the British cycling team make lots of very small improvements which added up to big results.

Tiny changes in our habits can change the trajectory of our lives in ways that we can’t even notice until many years into the future looking back. In both good ways and bad. You are your habits. Far too often, we convince ourselves of one-night miracles or that massive success is only possible through massive actions. However, it is the tiny improvements, that aren’t even noticeable at first, that create incredible change.

If you make a very small 1% improvement in your health, your time management, or your relationships and keep that improvement over the next year or 365 days, that 1% improvement can really pay off. This can take off exponentially if you make a 1% improvement today, and then make another additional 1% improvement tomorrow, and repeat making these small improvements over the next year.

Habits are the compound interest of self-improvement. The same way that money multiplies through compound interest, the effects of your habits multiply as you repeat them. They seem to make little difference on any given day and yet the impact they deliver over the months and years can be enormous.

2 — Goals vs Systems

“You do not rise to the level of your goals. You fall to the level of the systems”.

The way we generally think about goals is slightly flawed. We want to achieve something and hence go ahead and set a goal for ourselves, but we don’t think beyond. Often, we are so tunnel-visioned that we forget how to set up steps to achieve our goals and sometimes when we do reach our goals we don’t know what to do next.

Both successful and unsuccessful people have the same goals but only a select few achieve them. So then the question is what’s the difference between them and how important is setting up the right goals?

Fundamentally goals are about the results you want but systems are about the process that leads to it. Our systems can replace motivation with routine. For example, instead of telling yourself “I should do some exercise to get fit”, you’re saying “It’s Monday — time to exercise”.

3 — Change Your Identity

The most effective way to change your habits is to focus not on what you want to achieve, but on who you wish to become.

The ultimate form of intrinsic motivation is when a habit becomes part of your identity. True behavior change is identity change. The ultimate aim for any habit is to change your identity into something you want to become. So instead of an outcome-driven habit or action, you need to shift towards an identity-driven habit system

The Three Layers of Behavior Change:

  1. Outcomes: changing your results, e.g. losing weight. Most of the goals you set are at this level
  2. Process: changing your habits and systems, e.g. developing a meditation practice. Most of the habits you build live at this level
  3. Identity: changing your beliefs, e.g. your worldview or self-image. Most of the beliefs, assumptions, and biases you hold are associated with this level

4 — The Habit Loop

A habit is a behavior that has been repeated enough times to become automatic. Their ultimate purpose is to solve problems on an auto-pilot mode (with as little energy and thought as possible).

Any habit is essentially a feedback loop of four phases:

1 — Cue (Make it obvious): The starting point or simply, what triggers your brain to initiate a behavior. The bit of information that predicts a reward.

2 — Craving (Make it attractive): the motivational force behind every habit. You don’t crave the habit itself, but the change in state it leads to or the pleasure associated with it (e.g. you do not crave smoking a cigarette, you crave the feeling of relief it provides).

3 — Response (Make it easy): the actual habit/action you perform, as a thought or action. Whether a response occurs depends on how motivated you are and the amount of friction associated with the behavior. If the motivation is greater than the friction you need to overcome to perform the action this phase will be initiated.

4 — Reward (Make it satisfying): the end goal of every habit. We chase rewards because they satisfy our cravings and teach us which actions are worth remembering in the future.

Let’s apply these practical tips to someone who is looking to work out consistently.

Set your athletic clothes, shoes, water bottle and bag somewhere they are clearly visible in your room (cue). Follow a simple workout routine that’s fun and efficient that fits within your schedule (craving). Train at home, or choose a gym that is as close to home as possible (response). Log the workout in your journal or calendar. Progress makes you feel good (Reward).

5 — The Goldilocks Rule

“Start small, be consistent and keep moving”

It is important for us to not get carried away when setting goals and targets. Human motivation peaks right at the edge of comfort, just slightly challenging from their present abilities, neither too hard nor too easy. Therefore, it is important that whenever you are starting a new habit, the set expectations are not too insane. Build up slowly so that these new challenges keep you engaged and motivated.

Atomic Habits is useful to you if you want to develop better habits, quit bad ones or find ways to increase your motivation.

NUMBER-RAMA:

NAME-O-RAMA:

COT / BOM:

Announcements included: RovingRuckFest in The Boro tomorrow, Memorial Day is coming up, and the F3 Family ShamRuck on Friday March 17th in Lewes, meeting at the Library with a ruck to Dairy Queen. See Deez’ post on group me for further details.

Prayers were lifted up for our brother T-Rex and his father, Sherlock and his father, Fireplex and his father. Additional grace and strength was requested for all the unspoken needs for all HIM of F3 First State to continue to be men of leadership in their homes and communities.

FOCKER OUT!

Roll & Rock

QIC: Chappie

Date: 2/28/23

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)

Round 1 – Rolled a 14

  • Burp-Jacks – 14
  • 4-Count Freddie’s – 14 IC
  • A2G Squats – 14 IC

Run around respective blocks

Shared 3rdF, check it out at this link: https://www.instagram.com/reel/CnmhFsXL0Z0/?igshid=YmMyMTA2M2Y=

Here’s YHC’s adapted hard copy:

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 RuxpinREEESPECT! 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”

YHC is glad to be back out. Thanks men!

Chappie, out!

COMMUNICATION “SCHISM”

GRIT MILL 2-23-2023 (MILFORD, DE)

VQ Warmup: BAH Side Straddle Hop, Moroccan Night Club, Cherry Pickers

THE THING PART 1: MEDRAINO

1 hop, 1 merkin, crawl bear back; 2 hops, 2 merkins, crawl bear back; 3-10 in the same fashion.

THE THING PART 2: LADDER CLIMB

5-10-15-20-15-10-5 rep/set count: squats, merkins & big boys grouped in increasing/decreasing reps of 5.

between each set,: side shuffle right, mosie, side shuffle left, nur in a 100′ square.

THIRD F: TOOL LYRICS “SCHISM” and how this song related to my life and the importance of communication in all our relationships.

*“Schism”*

I know the pieces fit ’cause I watched them fall away
Mildewed and smoldering. Fundamental differing
Pure intention *juxtaposed* will set two lovers souls in motion
Disintegrating as it goes testing our communication
The light that fueled our fire then has burned a hole between us so
We cannot seem to reach an end crippling our communication

I know the pieces fit ’cause I watched them tumble down
No fault, none to blame, it doesn’t mean I don’t desire to
Point the finger, blame the other, watch the temple topple over
To bring the pieces back together, rediscover communication

The poetry that comes from the squaring off between
And the circling is worth it
Finding beauty in the *dissonance*

There was a time that the pieces fit, but I watched them fall away
Mildewed and smoldering, strangled by our coveting
I’ve done the math enough to know the dangers of our second guessing
Doomed to crumble unless we grow, and strengthen our communication

(Cold, cold, cold)
Cold silence has a tendency to atrophy any sense of compassion between supposed lovers
Between supposed brothers

I know the pieces fit [8x]

*SCHISM: split or division, separation, disharmony

*JUXTAPOSED: side by side

*DISSONANCE: lack of agreement

THE THING PART 3: CAPTIAN THOR

1 to 4 ratio of big boys to American hammers; 1-4, 2-8, 3-12………10-40.

COUNT OFF; NAME-O-RAMA; C.O.T.

FOCKER can HIIT


DATE: 15 February 2023
QIC: Focker
11 PAX won the first battle of the day by getting out of bed and posting in the gloom for a beatdown. YHC has been undertaking the 75 Hard for 43 days now and has been doing extra workouts using the iFit app at home, which inspired todays HIIT beatdown. The beatdown uses a 5:1 work to rest ratio doing 50 seconds of an exercise followed by 10 seconds of rest. The PAX will perform 5 exercises for 4 rounds.
WARM-O-RAMA:
• HIP CIRCLES OYO – 10 EACH DIRECTION
• TURN AND BOUNCE – 15 IC
• CHERRY PICKERS – 20 IC
• SSH – 25 IC
• IMPERIAL WALKERS – 20 IC
• STARTING AT BENVENUTO ENTRANCE MOSEY DOWN AND BACK TO THE ENTRANCE LANE (0.1 MILE) WOSEY TO CORNER OF BUILDING AND BACK (0.05 MILE)

THE THANG:
HIIT BEATDOWN 5:1 WORK REST RATIO (50 SECONDS EXERCISE AND 10 SECONDS REST) 5 MOVEMENTS FOR 4 ROUNDS
• LATERAL HOP / HIGH KNEE ALTERNATING LEFT / RIGHT
• INCH WORM – WALK OUT TO PLANK TO GROUND OR MERKIN THEN WALK BACK UP
• ALTERNATING REVERSE LUNGES
• HEEL TAP (4) / ALTERNATING SIDE STEP JACK OR SSH
• PLANK WITH ALTERNATING STEP FORWARD OR JUMP IN AND BACK OUT
After two rounds YHC circled the PAX up for his 3rd F. Upon completion of the 3rd F all PAX circled up and completed the remaining 2 rounds.

3 RD F:
OVERCOMING DISAPPOINTMENT
“I will never forsake you or abandon you.” Hebrews 13:5
Let’s face it, there is no way around it, we will all experience disappointment. It is a natural and normal part of life. We have high expectations for ourselves and others, but often, we don’t live up to those expectations.
Debbie is disappointed that she didn’t get the job that she thought was a perfect fit for her skills. She is disappointed in herself, the company and the process. Her disappointment turned into discouragement.
Bill is disappointed that after the undefeated season his baseball team enjoyed, they lost in the finals to a team they should have beaten. Bill is disappointed in himself, his teammates and coaches. He questioned whether he should return nex t season.
Sue thought she and Tom had the perfect marriage until the day Tom announced he was leaving her and the kids because he had fallen in love with his secretary. Sue’s disappointment turned quickly to depression and desperation.
Brian anxiously awaited the results from his surgery. He was disappointed when the surgeon told him that the cancer was worse than they expected. He was disappointed with the doctor and discouraged and angry with God.
“We must accept finite disappointment, but never lose infinite hope.” –Martin Luther King,Jr.
Yes, we will all experience disappointment.
So what can we do when we experience disappointment? And, how do we keep from becoming discouraged or depressed?
Here are some thoughts:
Take some time to grieve. Often these disappointments are devastating. They require time to heal, to reflect, and to try to understand. Know, however, as St. Paul tells us in Romans, We know that all things work for good for those who love God, who are called according to his purpose. (8:28)
Examine our Perspective and expectations. We have high expectations for others. And, often time’s people won’t live up to our vision of them. This is especially true for family members. We sometimes have unrealistic expectations for our children, spouses and parents. It has been said that when you have high expectations, you are setting yourself up for disappointment. Put your expectations into their proper perspective.
Turn toward and not away from God. When people are discouraged they often make the mistake of blaming God, of going into a shell, no longer attending church and they stop praying. These are times to turn toward our Lord. To gain strength from His promise to us, that He is with us always, that He will never abandon us, that He will see us through the problem and gives us a way out.
Focus on hope. We need to put our faith in God that he will give us a reason to hope. If we dwell on our Lord, and not on the disappointment we will begin to see that there is a light at the end of the tunnel. And, that light begins with our hope.
“Rejoice in hope, endure in affliction, persevere in prayer.” –Romans 12:12
Be grateful for the good things in our lives. Often we spend so much time on our problems and disappointments that we fail to take a look at the blessings. We may have lost out on that job, but there will be other opportunities and we still have the God given skills. We may be disappointed at losing the big game, but we still have a season full of good memories to motivate us next year. In all circumstances give thanks, for this is the will of God for you in Christ Jesus. –1Thessalonians 5:18

We will all face disappointments during our lives. Dealing with disappointments by trusting in God and His promises will go along way to improving your mental health and happiness.
DROWNING RATS EXPERIMENT
YHC discussed and experiment that was conducted in the 1950s where a scientist put rats in a bucket of water and after a few minutes they would drown and die. However, during his experiment at the moment when the rats had given up and about to die he pulled them out of the water and revived them in his hand. Once they were recovered he placed them back into the water and they continued to swim for over 60 hours before drowning. The scientist surmised that because they were saved once before the rats had hope for being saved again and with that hope they were able to swim longer.

NUMBER-RAMA: 11 – PAX

NAME-O-RAMA:
ANNOUNCEMENTS:
Roving ruckfest this Friday in Georgetown. New AO in Lewes beginning next week 2/22/2023 at Beacon Middle School. Sherlock will be taking the helm of NANTAN while our ever faithful leader Chappie has to step away to handle his affairs. The Grit Mill is in need of a new Site Q.

COT / BOM:
We lift Chappie up with our prayers as well as Woodstocks mother as she undergoes a surgical procedure today. Also offered up in prayer were all the unspoken needs and attentions of all HIM present and those not present.

Crawling is for Pooh

Date: 02/07/2023

AO: CHOP, Milton, DE 19968

QIC: Pooh – Warmup VQ & Fireplex – Q

Warm-up

SSH – 21 IC

Cherry Pickers – 15 IC

Moroccan Night Clubs – 20 IC

Windmills – 20 IC

The Thang

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.

F3 Message 02/07/2023

BOUNCING BACK WHEN YOU BLOW IT – #3801

Monday, August 6, 2001

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.

Respectfully Submitted,

Pooh & Fireplex

“Farewell Library Tour”

Warm up 

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.

10 HIM posted on the snowy library finale.

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