Hideous

Monkeying Around

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6/23/2018

QIC: Vanilla

AO: CHOP: Milton, DE

PAX: Chappie, Chattahoochee, Fireplex, Hideous, Skipper, Summit, Vanilla,

Warm-O-Rama

SSH – 20 IC

Seal Jacks – 20 IC

Smurf Jacks – 20IC

Plank Jacks – 20IC

Cherry Pickers – 20 IC

Windmill -20 IC

A “Friendly” Patriot Run to Milton Memorial Park

The Thang: Monkeying Around

PAX rotated between 5 stations doing as many reps as possible for as many rounds as possible. Rotation happened when PAX running at station 5 completed their loop.

  1. Pull Ups
  2. Swerkins w/ Tuck (Complete a merkin with feet in swing then pull feet in for a tuck – BRUTAL!)
  3. Box Jump to Incline Merkin
  4. Forearm Plank
  5. Run loop around gazebo

3rd F Message: Extreme Ownership

“On any team, in any organization, all responsibility for success and failure rests with the leader. The leader must own everything in his or her world. There is no one else to blame. The leader must acknowledge mistakes and admit failures, take ownership of them and develop a plan to win. The best leaders don’t just take responsibility for their job, they take Extreme Ownership of everything that impacts their mission.” – Jocko & Leif, Extreme Ownership

“As individuals, we often attribute the success of others to luck or circumstances and make excuses for our own failures and the failures of our team…Total responsibility for failure is a difficult thing to accept, and taking ownership when things go wrong requires extraordinary humility and courage. But doing just that is an absolute necessity to learning, growing as a leader, and improving a teams performance.” -Jocko & Leif, Extreme Ownership

“You can’t make people listen to you. You can’t make them execute. That might be a temporary solution to a simple task. But to implement real change, to drive people to accomplish something truly complex or difficult or dangerous you can’t make people do those things. You have to lead them.” -Jocko & Leif, Extreme Ownership

Thoughts from QIC: Extreme Ownership is a man in the mirror mentality. In every and all situation, regardless of “fault,” the only thing we as leaders can control is our attitude and actions. Taking extreme ownership sets an example that will trickle down into your team, family, subordinates, etc. As a byproduct those that look to you for leadership will start to apply extreme ownership to their own selves. If you want to see change in those around  you, as a leader, they need to see change in you. This means 100% extreme ownership in all situations.

Patriot Run back to AO

Site Q Handoff from Chappie to Chattahoochee (See Video Attached)

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

Humbly Your QIC,

Vanilla

50th Birthday beat down

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26 June 2018

12 HIM beat the fartsack  and posted for my 50th birthday beatdown

Warm-up  50 sidestraddle hops, 25 cherry pickers, 25 windmills, 25 MNC

The Thang,  Mosey from the AO to the town fishing pier for the  pain station #1

dragon crawl the length of parking spots, 10 merkins, crawl bear back to starting point, 10 merkins.

Mosey to grass lot across from firehouse for pain station  #2

25 flutter kicks,  Toy soldier set 30 LBCs,  E2Ks 20 each side, 15 big boy sit-ups

Mosey across footbridge to town park for pain station #3

50 prisoner squats, 20 step ups on benches,  10 burpees

Mosey back to AO

Quote from John Quincy Adams- If your actions inspire others to dream more, learn more, do more and become more you are a leader.

Talked about how to me being in the military along with F3 is a brotherhood

Ended a great beat down with count-o-rama, Name-o-rama and  a COT

 

 

 

 

 

 

Knocked Down

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6/30

6 HIM posted

warm up- tubthumper -chumbawamba. Every time he says “I get knocked down” you do a burpee. Follow Q doing SSH and marrocan night clubs in between.

Start upper body station at circle. All with cynder block as coupon. 10 irkins. 10 dirkins. 10 left side stagger merkins. 10 right side stagger merkins. 20 triceps extensions. 20 shoulder press. 20 curls.

Run .5 mile to middle school.

Ab station. 75 lbcs. 50 reverse crunch. 50 flutter kicks. 25 big boys.

Run .5 mile back to circle.

Rinse repeat.

3rd F. 2nd Corinthians 4:7-16. Definitely would recommend reading this again on your own and digesting it. So much good information.

Because time restriction did 1 more set of upper body station and ab station all at circle. Without the mile run.

Totals- 27 burpees in warm up! A lot of arm and ab stuff! And 2 mile run. Great push HIM!

Jack Webb2.0 plus some

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Another  Beautiful Saturday morning where  seven high impact men separated themselves and did what HIM do best.
Warm up – in cadence
SSH – 30
Cherry picker- 20
Merkins- 10
SSH- 15
Cherry picker – 10
Merkins -5
Todays Separator – 
Mosey to park by church –
only coupons this morning were 10 cones placed approx 10 yards apart
Suicides jack Webbs.
Sprint to cone 1 for 1 Merkin/ 4 overhead claps, sprint back.
Continue up to 10th cone – finishing with 10 merkins , 40 overhead claps
10 count
Lt Dan to 5th cone for  Super toy soldier set
50 lbc, 30 etk, 20 Big Boys
Lt dan back to start
Toy soldier set
30 lbc , 20 etk, 15 Big Boys
leisurely walk to the shade of a tree for The 3rdF
Back at it –
Nur to 10th cone For 10 burpees , nur back for 10 more burpees.
10 count
‘Wosey’ over to swings for round of squats and swirkins. Pair up.  One man does 15 swirkins while partner does squats.  switch.  Rinse and repeat for 3 rounds.
Mosey back to circle-
End with 1 man doing 15 dips while other pax hold plank.  Recover once all men have competed dips in rotation.
COT
3rd F
“The people we surround ourselves with either raise or lower our standards. They either help us to become the-best-version-of-ourselves or encourage us to become lesser versions of ourselves. We become like our friends. No man becomes great on his own. No woman becomes great on her own. The people around them help to make them great.
We all need people in our lives who raise our standards, remind us of our essential purpose, and challenge us to become the-best-version-of-ourselves.” Matthew Kelly
“The Best Version of yourself “
What does that look like ? In all aspects of life.   As HIM – Fitness. Fellowship. Faith.
I say Focus less on trying to be someone you aren’t sure you can be and choose to surround yourself with people who raise the bar, challenge you, encourage you, uplift you, stretch you , and have the ability to raise your belief and ultimately you will be on your way to “The best version of yourself’
This falls perfectly into the F3 credo- Leave no man behind, but leave no man where you find him.
Surrounding yourself in this F3 environment is exactly what this quote is all about.  And why we need to continue to grow our numbers and invite FNGs.
out –
SUMMIT
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