Walking lunge to light post then mosey to Shipbuilders
20 Mountain Climber Twists IC
25 Big Boys
10 Pendulum Lunges each leg
Mosey to MES
30 Panther Shoulder Taps IC
20 Xs and Os IC
25 Bobby Hurleys
Mosey to HOB entrance
High knees, butt kickers, karaoke down driveway then return
with mosey prison break light post to light post
Mosey to Waters Edge
20 Hand release merkins
Not so Lazy Lazyboys
8 Iron Mikes IC
Mosey to AO
F3 Message
“This is the day the Lord has made. We will rejoice and be
glad in it.”
Psalm 118:24
What
Does a Good Day Look Like?
Waking up to a new day is the start
of a good day. For many of us, a good day includes having some alone time with
God during our day, getting our families ready for school and work, and then
doing whatever we need to do. Having a fulfilling day at work, being able to
help others, and knowing that our kids and spouses have had a good day at work
and school makes for a great day. Finally, spending time with your kids is a
common and great way to end your day. However, the most important (and best
part) of a good day is knowing that no matter what life throws at us, the Lord
is there for us.
DISCLAIMER – You’re here because you want to be. It is you against you. Do what you can. if there’s something you can’t do or shouldn’t do then modify, but always do something.
There was no rain or anything like that, the library just happened to have left the lights on for us so we executed the Warm-O-Rama on the library patio. Man, THAT PLACE IS GOING TO BE QUITE HANDY ON SOME OF THOSE RAINY/SNOWY DAYS! Technically it still meets the principle always outside rain or shine, hot or cold. Who found this AO??
Anyhoo, YHC led a warm-up that went something like this (the BB is a few days behind schedule so memory is fading on this one + it was Weinkeless)
SSH – 18 IC
Cherry Pickers/Crab Flippers/Hairy Chiggers – 10 IC
Prison Cell Merkins – 5 OYO
Windmill – 18 IC
YHC explained to the rest of the PAX that we’d be doing an abbreviated Q School for the workout. The value: New AO and new PAX who will soon be stepping into the Q role will be better-prepared for Q’ing.
Mosey to Arena’s Restaurant parking lot for Q School!
The Thang:
PAX Circled up and worked through the following:
Intro to Q School
Abbreviated History of F3
Freed to Lead (there are a few AO copies floating around, grab one and read
F3 Mission
Sadclown Syndrome
IATA – The “How” of Effective Leadership
Individual Initiative – the I2 of Freed to Lead
Accountability – must be applied by and outside force (“Accountability means making personal commitment to the entire team,” adapted from 4DX. “We expect out of peers the very best we all can offer.”)
Teamwork – Individual participation based on strengths
Attention to detail
How to Count– Effective leadership as a Q – Critical to this particular abbreviated version of Q School
Command Voice – Comes from the gut, not the throat. Signals PAX that you are in control, have a [plan, and you’re ready to roll and take leading them seriously.
Why Cadence? – CONSISTENCY in all things is the building block of leadership. It develops Esprit de Corps. It prevents fatigue. Demonstrates consistency, competence, and attention to detail.
At this point YHC gave a demonstration and then handed-off the Q baton to each PAX. We worked around the circle and each PAX called out an exercise and executed it IN CADENCE to practice counting. Gents be patient with yourselves and each other, IT TAKES PRACTICE, PRACTICE, PRACTICE.
YHC briefly covered some of the important factors of the Building of the Workout structure by a Q.
Thang 2:
PAX lined up along one end of the parking lot and YHC worked the PAX up the ladder by 5’s with a “slow-burn” back and forth across the lot with exercises at each end to wrap the Q School.
Mosey back to the AO.
COT
Announcements
Prayer
That’s it. Keeping it short (a first) but had to make sure the Backblast was posted. Afterall, if there’s no Backblast, it didn’t happen. Plus, YHC wanted to lead by example since Toy Soldier is on Q in the Gloom.
Ssh Seal wave Cherry picker Capri lap around upper parking lot Side shuffle out, nur across, side shuffle in, and mosey across Windmill Plank Jack Seal Jack
THE THANG
Mosey to playground near the ballparks.
Pair off.
Each pair will do 24 of each exercise then wheelbarrow across 6 parking spaces and switch persons and wheelbarrow back. Odd man out does bear crawl out and crawl bear in.
Warm-a-Rama 20 semi wave. i/c 20 ssh. I/c Nur around circle 20 plank Jack. i/c 20 seal Jacks. i/c Side shuffle around circle 20 should taps. I/c 20 Windmill. I/c Side shuffle (opposite side) around circle 20 mountain climbers i/c 20 Cherry pickers. I/c
Thang Mosey to church on Bradford street
10 swerkins, 30 lbcs 10 swerkins, 20 e2k 10 swerkins, 10 big boys
Mosey to Ruxpin’s distillery
Pax planks while one HIM goes up steps does 3 burpees on top then back in line. X2
Mosey to Domino’s
10 chicken peckers i/c 20 flutter kicks i/c
Wosey to parking lot by court house
Semi suicides Nur, side shuffle, jailbreak, bear crawl, lt Dan, crawl bear, mosey, and lt danger
15 per side Curb/bumper merkin (one hand on bumper/curb)
Mosey to circle
Toy soldier set 50 lbcs 30 e2k 20 big boys
9 HIM showed today: semi, summit, Chappie, doubtfire, quarto, toy soldier, bovine, Ruxpin, Vanilla
One round of 20 reps OYO: Bench dips, Derkins, single leg lunges.
Mosie around the block to the low wall (try not to push it over)!!!
Round One: PAX holds a chair against the wall as one at a time we jump out for 5 Mike Tyson’s
Round Two: PAX holding chair lifts right leg for a single leg chair as one at a time we jump out for 3 Mike Tyson’s.
Round Three: PAX holding chair lifts left leg for a single leg chair as one at a time we jump out for 3 Mike Tyson’s.
Mosie to the church park.
One round of Wilt Chamberlains: 100 LBC – 25 yard mosie – 100 Squats – 25 yard mosie – 100 Flutters – 25 mosie – 100 Lunges (50 each leg). Take a Mosie around the park.
Third F Message (see below)
WMD Crawl: 5 Werkins – 10 wide arm bear crawl step – 5 Merkins – 10 regular Bear Crawl steps – 5 Diamond Merkins – 10 close hand Bear Crawl steps. Repeat this pattern for 25 yards.
Whole Lotta Rosie: “42-39-56 you could says she’s got it all”! 2 rounds: 30 mtn climbers – 42 LBC, 30 mtn climbers – 39 right side double tap crunch, 30 mtn climbers – 56 Flutter kicks. For the second round we omitted the mtn climbers for time sake and did 39 Left side double tap crunches to balance the love hands out.
Mosie back to the circle
Number-Rama, Name-O-Rama, COT.
Third F: I shared with the PAX my FEELINGS. The M and I have been going through some home dynamics changes in a very short period of time. Empty Nesting BIG TIME!! Our two oldest 2.0s have been engaged. They both just bought their first houses with their Fiancés. Seeing the empty room at our house has been bitter sweet. These are steps we prepared them for as best we could; but I don’t think we prepared ourselves. It’s been a crazy emotion month for my M and I. A lot of laughs, memories, tears………I’ve been staying strong for the family. I’ve been that shoulder a HIM needs to be for his M and 2.0s. But it hasn’t allowed me to release emotion that I’ve had bottled. Saturday PAX was that outlet for me and I thank you!!!!!
Warm-o-rama- PAX circled up for 20 SSH IC, 20 seal jacks IC, 20 cherry pickers IC and 20 windmills IC
Started Beat Down immediately on our 6 doing 30 LBC IC, Followed by 30 Big Boys OYO, and finally we held superman for 30 count IC.
PAX moseyed 1/4 mile to baseball diamond GUMP had the pleasure of striking out many times on 25 years ago where we began a modified “The Cycle Routine”. PAX began at home plate, bear crawled to first base. At first base We preformed 10 merkins and 10 flutter kicks IC. PAX then crawl bared to home plate. From home plate we bear crawled around first base to second base where we then performed 20 merkins and 20 flutter kicks IC followed by a cozy crawl bear back the way we came. Finally we bear crawled around the baseball diamond all the way to 3rd base where we did, yup you got it 30 merkins and 30 flutter kicks IC and once we crawl bared all the way back the way we came to home plate we reached our F3 message.
The F3 message came out of the NKJV Holy Bible. QIC Gump read Isaiah 40: 28-31 :Have you not known? Have you not heard? The everlasting God, the Lord, The Creator of the ends of the earth, Neither faints nor is weary. His understanding is unsearchable. He gives power to the weak, And to those who have no might He increases strength. Even the youths shall faint and be weary, And the young men shall utterly fall, But those who wait on the Lord Shall renew their strength; They shall mount up with wings like eagles, They shall run and not be weary, They shall walk and not faint.
Habakkuk 3:17-19: A Hymn of Faith 17 Though the fig tree may not blossom, Nor fruit be on the vines; Though the labor of the olive may fail, And the fields yield no food; Though the flock may be cut off from the fold, And there be no herd in the stalls— 18 Yet I will rejoice in the Lord, I will joy in the God of my salvation. 19 [a]The Lord God is my strength; He will make my feet like deer’s feet, And He will make me walk on my high hills.
After F3 Message QIC Gump utilized the baseball diamond with the time we had left and we played a modified cooper routine we ran laps around the baseball field and once we reached home plate we did 10 LBC flutterkicks while feet are flutterkicking PAX does number of LBCs. after exercise we moseyed around the field again and did 8, then 7, wash rince repeat until we reached 5. It was getting close to time to head back to AO so we played Burpee catch me if you can, or cant…….where PAX at back of Indian Run line drops and does 5 burpees while the others keep on running, once HIM catches pack last man drops back and does 5 burpees. We showed up right at 0600 where we circled up for count, and name o rama, followed by announcements and prayer!!
Break into 2 groups: G1 takes a lap around the Library while G2 does Erkins with an alternating K2E (knee to elbow). Groups 1 & 2 switch when Mosie groups has returned. (x2).
Mosie through downtown Milford.
7 of Walls!!! (Play on the 7 of Diamonds).
7: Mike Tyson’s at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.
14: Snow Angels at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.
21: Merkins at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.
28: Deadlift Squats at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.
Third F Message (see below)
21: Double Crunches at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.
14: 4 count alternating hand to wall planks at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.
7: Bobby Hurley’s at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.
WHETSTONE (Q1.8) March 31, 2019 by Dancing Idiot.
A man must be sharpened like a knife blade. Both a man and a knife are made to cut, but neither can be effective until properly honed. A knife is sharpened by a whetstone. While water is used to lubricant the whetstone prior to sharpening, that is not where the “whet” part comes from. To whet actually means to sharpen, like with a man’s appetite and curiosity. In other words, to whet both blade and man is to put on an edge, with a result that is sharp, dynamic, and ready to cut. The unsharpened man is dull and lethargic, in-effective as a leader and I’ll-prepared for the obstacles he will face in his life.
Just as a man’s appetite for pure food must be whetted, so must his appetite for the heavy responsibility that comes with leadership. The HIM acts as the stone to the younger man’s blade, providing the hard surface against which he becomes sharper and whetting his appetite for greater responsibility.
Through the whetstone, the blade receives something he lacked before, a honed edge to his life that he must posses to be effective and have impact on his community. But the stone gets something as well. In fulfilling his natural desire to pour into younger men he accelerates his own pursuit of proper personal alignment.
Bolt 45’s – 15 squats to halfway down. 15 squats halfway to full down. 15 full squats
Windmills – 20 IC
Mosey .4 miles to the Food Lion Shopping Center.
The Thang
Hindenburg BLIMPS from the Exicon
Modified version of BLIMPS. Done on a field. Perform exercise at corner #1, sprint to corner #2, perform exercise, sprint to corner #3, perform exercise. Then to corner #4, perform exercise, and then go back to corner #1. Plank it up until all PAX are in. That completes one round. Round #1 – 10 Burpees. Round #2 – 20 Lunges each leg. Round #3 – 30 Imperial Walkers. Round #4 – 40 Merkins. Round #5 – 50 Plank Jacks. Round #6 – 60 Squats.
We completed three rounds due to time constraints. Each round consists of .16 miles.
Mosey .4 miles back to CHOP.
Toy Soldier Set. 30 LBC’s, 20 E2K’s, each side, 10 Big
Boys.
PAX finished the beat down strong
with 40 merkins OYO
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Please keep all our HIM in your thoughts and prayers.
F3 Message 09/03/19 – From Ron Hutchcraft Ministries
Why you Matter So Much to the People You Know – #7856
Monday, February 20, 2017
“You sit there staring at the phone for forty-five minutes. There’s this girl you really want to ask out, but every time you try to pick up the phone to call her, you freeze. Finally, you realize she probably isn’t going to call you, and the phone isn’t going to call her all by itself. So, you punch in her number. Are you still afraid? Yes. But courage is not the absence of fear; it’s the disregard of it! So here goes! Yes, that actually was my life at one time.
That
battle with fear must be exponentially greater when there’s a life-or-death
situation where you could make a difference. Like the day a commuter flight
crashed on takeoff from the Lexington, Kentucky airport. Fifty passengers; only
one survived-the co-pilot. He owes his life to three emergency workers who were
there as the flames began to engulf the plane. They said the heat from
thousands of gallons of flaming jet fuel was almost overwhelming. There was a
lot of reason to be afraid. But they went in anyway. One of the workers put it
this way: “We just knew we had to get him out of there.” He’s alive
today because they did.
I’m Ron Hutchcraft and I want to have A Word With You today about “Why You
Matter So Much to the People You Know.”
If
you belong to Jesus Christ, you’ve probably heard sermons about how you’re
supposed to “witness” and “share your faith.” Well,
research shows that only a small, really small percentage of us Christians ever
tell anyone what we know about Jesus Christ. If it’s just
“witnessing” or “sharing your faith,” it’s one thing not to
do it. If it’s the difference between someone within your reach living or
dying, it’s something much bigger. And that’s exactly what it is-life-or-death.
There’s
a simple eight-word command in Jude
23.
It is our word for today from the Word of God. It captures the urgency of the
mission that God has assigned to every believer. Here are your orders and mine:
“Snatch others from the fire and save them.” The fire is the awful
eternity that awaits anyone you know who doesn’t know your Jesus.
Jesus
took the punishment for their sins so they wouldn’t have to, but they have to
put their trust in Him. And to do that, they have to understand what Jesus did
for them on the cross. And someone’s going to have to tell them about that;
someone who knows this Jesus; someone who knows them. You have that information
upon which their eternity depends. And because you’re already a part of their life,
they’re more likely to listen to you than probably any other Christian on
earth.
It’s our fear, isn’t it though, that keeps us from going in for the rescue?
What can help you overcome that fear, the fear that’s kept you from telling
people you know about your Jesus, maybe over and over again? First,
understanding that this really is life-or-death; not just sharing your beliefs
with someone.
Without
Jesus, the Bible says, they will “be punished with everlasting destruction
and shut out from the presence of the Lord” (2 Thessalonians 1:9). He doesn’t want
that. He died so that wouldn’t have to happen, but they need to know that.
Secondly,
you have to realize that fear always goes with rescue; rescue always means
risk. It did for Jesus-it does for you. The fear is real, but it doesn’t have
to decide what you do. Listen to the words of the man who went into that burning
plane, “We just knew we had to get him out of there.”
That’s
what will open your mouth. Deciding that whatever you’re risking to tell them
about Jesus, it can’t be anywhere near as terrible as what will happen if you
don’t tell them. You can’t just leave them lost. You can’t just let them die
without a chance. You’re in a position to rescue them.
This isn’t just witnessing. This isn’t just sharing your faith. It’s rescuing the dying. Thank God you were snatched from the fire. Now it’s your turn to “snatch others from the fire and save them.”
