10 hip circles each way (Delaware tornado)

20 fairy jacks

20 cherry pickers

20 windmill

Chairman lap

The thang

15-1 ladder

Squats, big boys, merkins

3 Point Lateral runs to other side of parking lot

Second Rung

Lateral runs back

Begin the next round

Third F

Circumstances do not change responsibility….

Sometimes we find ourselves with our backs against the wall, and sometimes instead of tending to all things we are responsible we pawn task off because we are in a circumstance. This month has been that month for me. Since the 30th I’ve had 1 day off which turned into a half a day, not complaining, I have just found myself transferring my responsibilities to others, when ultimately it’s my problem. I’ve even been snitched on my my wife because she has to cut the grass once…..

The one responsibility I have tried to remained focused on is my family, because I view the next generation as our biggest responsibility. We are responsible for raising our kids right and making them role models for their peers, so that they can effectively change the world.

The point in saying this is, if and when we are going to transfer our responsibilities, which we shouldn’t they are ours, at least prioritize them and focus on what’s important now(WIN) and know you can find a way to get it all done because what consumes our thought controls the outcome.

PAX Completed all rounds.

Namarama

Announcements:
5/27- 2.0 beatdown on the circle
5/27- Henlopen Spring Fest- Hudson Fields benefits Shriners Hospital
5/29- Somethings happening at the state park at 0600….

Prayers for Quatro’s father in law as he navigates his medical proceedings.
COT

Warm up: The Q showed up late (apologies) and found 16 HIM performing SSH led by TRex.
The welcome to F3 Nation, mission statement and disclaimer had already been completed so Q took over and next up were 10 hip circles each direction OYO followed by 20 cherry pickers I.C. , 20 windmills I.C. , 20 imperial walkers I.C. , and a new exercise was introduced called the Side Straddle Merkin (begin in the diamond merkin position with feet together drop to wide stance with feet wide apart then push back up to starting position). HIM performed 10 SSM OYO and then performed 5 burpees.

Mosey to Firehouse parking lot (south Bedford side) Bear Crawl to Pine street side.

Mosey to N.G. Sidewalk. HIM formed two rows facing steps. Front row began Lt. Dan to the steps while back row performed squats. When front row reached steps, back row began Lt. Dan toward steps and front row did 10 step hops and then performed squats until back row arrived. Front row then Lt. Dan back to sidewalk and performed dips while back row performed 10 step hops followed by 20 dips.

Mosey to Library. HIM performed 20 American Hammers OYO, 20 Big boys OYO, 20 Flutter kicks OYO.

Mosey to front of Georgetown Middle School. HIM lined up on curb at east side (Sussex Central Dr.) and performed the new Side Straddle Merkin exercise (5 OYO) then Lt. Dan to next sidewalk and performed 20 merkins and planked for the 6. Then, on Qs command, jail break to next sidewalk to do 10 burpees then mosey to next side walk for 20 Big Boys OYO. NUR to curb at School Lane to do 20 dips OYO. When all HIM had completed the dips Q gave 3rd F message.

3rd F. Q shared that since joining F3, 3 years ago, he has spent more time in the Word than he had in all his life. This was motivated mostly by Yukon who last year told us that he and his M were reading the New Testament in a year (a chapter a day Mon-Fri). Q read Colossians 3:1-17. You can read Colossians 3 here https://www.blueletterbible.org/nlt/col/3/1/

After 3rd F message : HIM then, feeling convicted and realizing their sinful nature, performed 5 Bomb Jacks and then reversed the order of the exercises at the school to return all the HIM to the east side of the school (Sussex Central Dr.)

Mosey back to Cir. For a round of Mary.

Number-ama, Name O Rama, announcements, COT

Warm-O-Rama

• Side Straddle Hops (20 I/C)
• Cherry Pickers (15 I/C)
• Dancing Bears (10 I/C)
• Windmill (15 I/C)
• Goofball (15 I/C)

Warrior Run (10 Merkins each time the flag was passed) long route to the Middle School

The Thang

nSet #1 – PAX lined up on the sidewalk and did 10 Navy Seal Burpees then made a Jail Break to the far sidewalk. PAX performed 10 more Navy Seal Burpees and made another Jail Break to the beginning sidewalk where they finished up with 10 more Navy Seal Burpees. Then did AMRAP Flutter Kicks for the 6. Set #2 – PAX lined up on the sidewalk and did 50 LBC then Bear Crawled to the next sidewalk. PAX performed 50 more LBC and Bear Crawled back to the beginning sidewalk where they finished up with 50 more LBC. Held Low Plank for the 6. A new exercise was introduced, the Burpee-Jack. PAX then executed 10 Burupee-Jacks and did a Mosey back to the Circle for COT.

Third F

Has anyone heard of Wally Pipp? I hadn’t either until I read a book written by Cal Ripken Jr. titled “Just Show Up.” In the book Cal Ripken tells a story of whenever he would talk to his dad about maybe the need of sitting a game out, taking a day off, to rest and or recuperate his dad would tell him it was his choice but to remember Wally Pipp. Wally Pipp played first base for the New York Yankees and was a good ball player. One day Wally told his coach he needed a day off. They young player that stood in for Wally played great! The coach decided to play the hot player until he cooled down. The man that stepped on for Wally Pipp went on to play 2130 games without missing a game. That’s right, the guy off the bench was Lou Gehrig. When we decide to take a day off from anything we do such as work, F3 and our spiritual life, we must consider what could happen. Who will step up while we are out? What will we miss while we are out? What will take a foot-hold in my life? Two Thursdays ago this story was brought to mind due to some choices I made. My Thursday morning routine is to get up, run a few miles then head to the CHOP for a beatdown. Wednesday night I went for an evening run and when the alarm went off Thursday morning I decided to skip the run, go back to sleep then go to the beatdown. When the alarm went off for the beatdown, I decided to continue to rest. 20 minutes later I was out of bed and headed to the CHOP. Upon arriving I began to stretch out and then saw @fireplex getting out of his truck with a paper in his hand. I thought to myself how glad I was that I don’t screen shot the Q list because there was no way I would have shown up knowing he was on Q that morning. Turned out I got a great beatdown and an appropriate word! What I would have missed had I not just shown up!

Warm-a-Rama
13 seal jacks i/c
20 mountain man pooper i/c
23 Moroccan night club i/c
13 seal waves i/c
10 hip circles  oyo each direction
23 Windmill i/c

The Thang
Every PAX grab 1 large coupon and 2 small coupons

Tabada 
20 second on, 10 second off = 1 round
10 rounds of 6 excercises
Curls – palms up, hammer
Flys (shoulders on large coupon) – palms up, palms in
Squats – 6″, wide
Bench press (shoulders on large coupon) – elbows in, palms together
Holding chair chest squeeze – extended, close
Abs – gas pumpers, lbcs 

3rd F

2023 is about discipline
Decide what you want
Write that down
Make a plan
Work on it
EVERY
SINGLE
DAY
Your competition isn’t other people
Its YOUR PROCRASTINATION
It’s the knowledge you neglect
Compete against that
Conquer yourself
Master the universe within

Number-Rama
NAME-A-RAMA
COT

25 HIM showed today; Pooh, Sherlock, Ruxpin, Beeker, Semi, Mr. Mom, Hoss, Streudel, Woodstock, Quattro, Chauffer, Whirlybird, Bunt, Deez, Nuts, Phyfe, Gee-eye, Probe, Spreader, Chattahoochee, Fireplex, Roscoe, Looney Toons, Drago, Wood

21 Men Posted to the CHOP for this morning’s beatdown.

Warm Up 5:15-5:20 minutes

• 20 Morrocan night club
• 10 Burpees
• 20 Harry triggers
• 20 on your 6 hairy triggers
• 10 Count back leg stretch
• 20 Imperial Walkers
• 20 Side Straddle Hops

Part 2 5:20-5:25 Minutes Wosey to the Wall

• 10- In Cadence Inverted Merkins
• 20 – Big Boys
  

Part 3 5:25-5:35 Minutes

Half Mile Mosey to the Bottom of the Hill

3rd F– See Below

• Bolt 45 Part 1 at bottom of hill
• Nur to top of the Hill
• Bolt 45 Part 2 at top of hill
• Bear Crawl down
• Bolt 45 Part 3 at bottom of hill

At this point it was rumored through Quattro that Hideous complained about the Awesome workout we were having. So Looney Tunes pulled the plug! Declaring we were stopping the workout and heading back to CHOP to start over.

That’s it’s! Mosey Back to CHOP: 5:35-5:45 Minutes

Part 4 5:45-5:55

3 Knees Over Toes – Wall of Pain

• 25 Tibialis Raise – Back against the wall, Feet shoot out. lift feet lower them.
• 25 FHL Calf Raise (Flexor Hallucis Longus) Hand against the wall feet shooting out
• 25 Repeat Tibialis Raise

PART 5 5:50-5:55 am

Coupons to Hell

Teams of three with Coupons

Everyone had the chance to go Once:

Man 1 – 20 Slow Bicep Curls

Man 2 – NUR with block

Man 3 – 20 Slow Overhead Press

DONE

We named a new FNG- Boones Farm! Welcome to F3

3rd F from John Whiting-Bulletproof Entrepreneur You’ve got this ultra-powerful tool at your disposal and nobody has ever shared with you how to use it or even what it is!You are composed of mind, body and soul.You are a soul, a being, YOU. You just happen to be living in a body. When someone is talking to YOU, they’re talking to you, not the body, not the mind… YOU!
You are incredibly powerful. Your thoughts until this point in your life have created the reality which you now know.Some may call this “your heart”Every single thought you’ve had has created your reality perfectly.

Your MIND is separate from YOU

Your mind is a collection of mental image pictures organized by similarity.

They go back in time since the beginning
You are not born with fear and anger. They are learned, recorded and stored as mental image pictures.Your mind is the voice you hear telling you to be afraid, angry, sad, depressed, resentfulYour mind is NOT YOU.
This is incredibly important
Your body is not YOU eitherYour body is a vehicle for this physical universe
Your body is the vehicle for your soul (YOU) and your mind
The entire game of the physical universe is to achieve your soul’s desires while consistently reducing the limitations of the mind and body.

So ignore your fears and your pains.

A bunch of HIM post on a beautiful Saturday morning at the circle to cash in a few burpees out of their account including an FNG and a long lost kotter

warmup 30ssh, 20 windmills,20 cherry pickers,20squats,15 arm circles forward 15 backwards.

the Thang, Mosey to.the old NAPA 12 burpees oyo, 30 flutter kicks ic,

mosey to school lane 12 burpees 20 Freddie mercuries

mosey to paramedic office 12. Burpees 25 dying cockroaches

mosey to school 12 burpees in the water hole followed by a toy soldier set 35,25,15

mosey to firehouse 12 burpees, 10 dirty hook ups,

mosey to circle 12 burpees 40 flutter kicks