Mosey around the blocks looking for the following Christmas decorations and preform the corresponding exercises…..
Example house has a 2 wreaths and lights
You will preform
25 merkins
25 squats
Wreath- 25 merkins
Lights- 25 squats
Reindeer- 25 calf raises
Santa clause- 25 LBB
Christmas tree- 25 American hammers
All of the above add- 10 burpees
If we are unable to locate sufficient yards we will modify and use the towns decorations and work through in a rotating manner….
Third F….
11/28/1981 Bear Bryant becomes the winningest college football coach of all time #315 in the iron bowl……
10 Best Quotes From Bear Bryant
“When you make a mistake, there are only three things you should ever do about it: 1. Admit it. 2. Learn from it, and 3. Don’t repeat it.”
“The first time you quit, it’s hard. The second time, it gets easier. The third time, you don’t even have to think about it.”
“It’s not the will to win that matters—everybody has that. It’s the will to prepare to win that matters.”
“I know what it takes to win. If I can sell them on what it takes to win, then we are not going to lose too many football games.”
“My attitude has always been…if it’s worth playing, it’s worth paying the price to win.”
“If a man is a quitter, I’d rather find out in practice than in a game. I ask for all a player has so I’ll know later what I can expect.”
“Football changes and so do people. The successful coach is the one who sets the trend, not the one who follows it.”
“Set goals-high goals for you and your organization. When your organization has a goal to shoot for, you create teamwork, people working for a common good.”
“It’s awfully important to win with humility. It’s also important to lose. I hate to lose worse than anyone, but if you never lose you won’t know how to act. If you lose with humility, then you can come back.”
“You boys were eight and ten years old last time Alabama was on top. That was before any of you were paying much attention to it. What are you doing here? Tell me why you are here. If you are not here to win a national championship, you’re in the wrong place. You boys are special. I don’t want my players to be like other students. I want special people. You can learn a lot on the football field that isn’t taught in the home, the church, or the classroom. There are going to be days when you think you’ve got no more to give and then you’re going to give plenty more. You are going to have pride and class. You are going to be very special. You are going to win the national championship for Alabama.”
Inspirational Quotes From Bryant
“Winning isn’t everything, but it beats anything that comes in second.”
“If you believe in yourself and have dedication and pride -and never quit- you’ll be a winner. The price of victory is high but so are the rewards.”
“In life, you’ll have your back up against the wall many times. You might as well get used to it”
“It’s not the size of the dog in the fight, but the size of the fight in the dog.”
Continue on….until returning to the BORO to finish in a circle of silent trust…..
Prayers:
Mumford family, Quatros wife as she is just returning home, and for those who see things that people shouldn’t….
Announcements:
Memorial Day is Memorial Day, Labor Day is Labor Day, DU gun bash is in March again….
Warm-a-Rama 15 seal jacks i/c 15 seal waves i/c 10 toy Soldier i/c 10 hip circles each direction oyo 10 mountain man pooper i/c
The Thang
Mosey to bridge by surf bagel.
Lt. Dan halfway up, Dan Lt. The other half Side shuffle across bridge, switch facing direction halfway Nur across bridge Using benchs by new playground 15 bench squats oyo 20 derkins 30 urkins
3rd F Hit on United’s men’s night. The pastor talked about what is you scoreboard? Money, promotions, success? It should be: Legacy, relationships, family
Attempted 5 swerkins on boat chain Karaoke across bridge, switching facing direction halfway
Moved to the bocce court 15 pretzel sticks oyo Not so easy lazy boy 20 gas pumpers i/c Found a bench close to the bocce court 15 split squats oyo per leg Bolt 45 Semi style First 15, sumo Second 15, feet 6″ apart Last 15, high decline in bocce court
Toy Soldier set 50 lbcs 25 E2K per side 15 big boys
20 4 count Freddie i/c
Mosey back to AO
Number-Rama NAME-A-RAMA COT
5 HIM showed today: Shutter, Sherlock, Roscoe, Ruxpin, Semi
When googling counting this was a result I located….
Benefits of Counting Activities for Children….since we are working for the kids this month
Developing their cognitive skills
Today as you go throughout your day you will think more level headed and be sharper, because you counted cars this morning….it’s a subliminal benefit to our workout
Improves logical thinking and reasoning skills.
Today as you go throughout your day you will think more level headed and be sharper, because you counted cars this morning….it’s a subliminal benefit to our workout
Builds confidence
You should now have confidence that you are able to multitask, and continuously think while under physical stress
Improves fine motor skills (building those fingers and hand muscles)
Everyone who has participated this month has certainly increased there finger tip strength and their hand muscle, and or toughness, as they push theirselves back up continuously
Enhances their sense of numbers and quantity.
You’ve counted by in multiple ways today certainly enhancing your ability to do so and we all have figured out quantities we wish he hadn’t
If we could spend time counting our blessings, one by one, rather than obsessing on our obstacles, we would realize how blessed we are, truly.
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.
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
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:
Outcomes: changing your results, e.g. losing weight. Most of the goals you set are at this level
Process: changing your habits and systems, e.g. developing a meditation practice. Most of the habits you build live at this level
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.
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.
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.
