20 ssh. 15 windmill. 15 cherry pickers. 20 clockwise plank. lap around circle with high knees, butt kicks, left shuffle, right shuffle, cupid shuffle (just kidding to make sure you’re paying attention!)
W.A.S.H.
Werkin (wide merkin) 50, American Hammer 100 single count, Step ups LONG 150, Hip thrust 200… awkward but funny.
Stairs
pax side by side in plank by stair case, first pax does 1 merkin then runs up and down stairs to back of line. next pax does 2 merkins and so on to 12.
mosey to middle school for 3rd F. Jeremiah 33:3 “call to Me and I will answer you and tell you great and unsearchable things you do not know.” had good discussion about how we hear God.
red barchetta.
run 100 yards do 100 ssh nur to start. run 75 yards do 75 mt climbers nur to start. run 50 yards do 50 lbcs nur to start. run 25 yards do 25 merkins nur to start.
mosey to circle. AYG tricep extension push up until we were saved by the bell.
Indian run with last man doing scissor jump to bridge
Bear crawl bridge. Partner 1 bear crawls while partner 2 does 10 merkins, 10 squats, 10 lbcs then runs to other side of bridge before picking up and continuing to bear crawl where partner 2 was. Partner 2 runs to start and does exercises. Rinse and repeat until there and back.
Wosey to Second St. C2C (corner to corner). Short sprint from start of Second St to Shipcarpenter Square, stopping and planking in-between each roadway/intersection. The sugar rays hold a plank until 6 is in then sprint to next stop.
3rd F on “all it takes is all you got”
AYG (all you got). One pax gets in middle of circle and calls an exercise for all pax to do until he gives AHG (all he got). We did merkins, 6 inches, four count freddys and x’s and o’s.
Mosey to courts for COT and handing the shovel flag and site Q responsibilities to Leatherman!
“There’s a tenacity to persistence that’s easy to overlook. Day after day it just doesn’t let go regardless of obstacles. Dad (Truitt Cathy) was joyfully persistent; with his principles and his focus on excellence. The persistent leader is quietly tenacious and delightfully determined.” -Dan Cathy (CEO Chick-fil-A)
In my own life, I feel that I’ve always been persistent. However, to be joyfully persistent is a whole different story. I’ve spent most of my ambitious life “pissed-off persistent” if anything. I recently heard an Entrepreneur talk about the moment when he realized that he was committed to finishing what he started. He explained that if he was committed to finishing, than he might as well quit being angry through the process and choose to be joyful. Being “quietly tenacious and delightfully determined” takes an internal decision to choose “Joy” even in obstacles. So, with that, lets be joyfully persistent, quietly tenacious, and delightfully determined to finish this and every beatdown! Aye!
Nugget on Q Warm up20 SSH 15 windmills 15 cherry pickers 15 mountain climbers. Mosey to Milton park for the Milton Murph. We completed 3 out of the target 4 rounds, so we finished with 75 pull-ups/dips if needed to modify, 150 push ups, 225 squats and 1.75 miles!
3rd F was about how what we can accomplish together. Example was 2 horses could individually pull 8,000 lbs. But 2 together pulled 24,000 lbs. Lock arms with the men who are fighting the same fight and are in your corner and you’ll be amazed at what you’ll accomplish.
Mosey down to the Canal Public Parking we did 25 Merkins
Mosey a few stopped and did 25 Derkins
Mosey a few stopped and did 25 Erkins
Mosey did Wide Merkins
Mosey over to a Picnic Table near the Docks 25 dips some where in between these and the LBCs we had 3rd F message read below.
From there we mosey 25 LBCs
Mosey for some wall sits
Mosey to the water and did Some Carolina Dry Docks or as we called them the (Lewes Dry Docks ) stayed there for leg raises and E2Ks 25.
Finished with mosey back to the A/O .
We had COT and Name-O-Rama, welcomed FNG Wildwing
3rd F:
“ITS ALL IN YOUR MIND “
Whatever you hold in your mind will tend to occur in your life. If you continue to believe as you have always believed , you will continue to act as you have always acted. If you continue to act as you have always acted , you will continue to get what you have always gotten. If you want different results in your life or your work, all you have to do is change your mind.
-Anonymous.
So get rid of your old neg thoughts challenge yourself everyday. Do something you would have not done the yesterday. Keep showing up in the Gloom and striving to be better hen you were the day before.
This Backblast is so titled because as YHC was preparing his Weinke, he discovered it had been nearly a month since he Q’d a workout. Whaaat! GRIEF? Yeah, maybe a little grief because Q’ing is awesome fun and we all look forward to bringing the heat. There’s nothing like bringing a well-appreciated (chatter-filled/good grief) beatdown, and so when you don’t get to pull out the Weinke for a while…well, you COULD get a case of butt hurt (grief). GOOD? You betcha! The reason YHC hasn’t Q’d for nearly a month is because we’ve got a good flow of Q’s in the pipeline and the Q Schedule is packed. That is awesome, good grief! Fact is, Ruxpinhas already gotten in his warmup VQ and tomorrow (Sat. 10/27) at the Aegis (potentially in a Nor’easter) he’ll be getting in a full VQ, thereby putting him in rotation on the Q list. Calling all PAX – if you can make it in the Gloom, POST!
In the meantime, here’s YHC’s catchup from Tuesday’s workout: YHC went back to what has become a bit of a standard of measure for workouts at CHOP: The 4×4 – we keep going back to this one because it does show a measure of advancement. PAX can look back and [hopefully] say, “This time it wasn’t as bad as last time!” You against you! It doesn’t get easier, you get stronger. This workout is made up of 4 COP’s on 4 corners around the block. Here’s an image of the block…
Warm-O-Rama:
Disclaimer claimed
SSH – 18 IC
Windmill (Windsock if you’re watching Chairman!) – 10 IC
Low/Slow Squat – 18 IC
Cherry Picker/Crab Flipper – 18 IC
Shoulder Tap – 10 OYO
4×4 Introduced – Mosey to corner #1
The Thang:
Merkins Corner — Tobin & Union Streets:
Wide-Arm – 5 OYO
Diamond – 10 OYO
Regular – 15 OYO
Erkins (chest to curb) – 20 OYO
*All Merkins done continuously
Transition to next corner: Lt. Dans to light post (approx. 40 yds.), mosey to next corner.
Abs Corner – Mulberry & Tobin Streets:
X & O’s – 20 OYO
E2K’s – 20 each leg OYO
Dying Cockroaches – 60 OYO
4-Count Freddies – 35 IC
Transition to next corner: Bearcrawl to 1st Pole, Dragoncrawl to 2nd Pole
10 Count. Wosey to hidden pile of sandbags – a special stash for Leatherman! Partner up and share coupon for rest of 4×4 workout. Mosey to next corner…
Legs Corner – Willow & Mulberry Streets:
Smurf Jacks – 18 IC
Calf Raises – 30, toes in w/ Sandbag; 30 toes out w/o Sandbag OYO
Coupon Squats – 15 w/ Sandbag; 15 w/o Sandbag OYO
MJB’s – 30 OYO
3rd F Message:
Recently YHC was sharing with someone about doing some of the longer distance rucks (not to mention the usual 5k Rucks on Fridays) and the times we start, and their response was, “WHY?”
YHC has gotten the same response to EH’ing during my few years of doing F3 workouts, and you have too, when you tell someone the time we meet. It’s all good, their interest is peaked, they express interest, and may even say, “It sounds like just what I need.” Then the inevitable happens: You tell them the time and often even their countenance changes, right before they ask the same question: “WHY?”
There are practical reasons for why. The most obvious being the fact that we all have busy lives with family, church, work, school, hobbies, etc. The time we meet, 05:15 (a.k.a. O-Gawd-Thirty), is about the only time any of us have available to break free to get in what we enjoy here: some Fitness, Fellowship, & Faith. That’s probably THE practical reason.
One of the other reasons we meet at this time is simply because it is tough. It is hard to get up and out of the fartsack. That’s the reason WHY we do this thing…WE’RE NOT LOOKING FOR COMFORT!! Actually, we might be, but as I mentioned a while back, we make decisions against ourselves. Playing the part of King David in A Tale of Three Kings, Gene Edwards says nearly the same thing: “I judge my heart first and rule against its interests.” That’s because we’ve set our minds to do the hard thing, to “embrace the suck,” and it IS in fact the hard thing that most others simply will not do.
The whole concept translates easily to other areas of leadership in our lives, whether at home, the workplace, or where we’re serving in our communities. That’s why Paul compared self-discipline in ministry to the self-discipline an athlete must have to compete well and to win. In 1 Cor. 9:27 he said, “but I buffet (discipline) my body and make it my slave…” Also, what we do is comparable to the narrow gate Christ spoke of in Matt. 7:13, “Enter by the narrow gate; for the gate is wide, and the way is broad that leads to destruction, and many are those who enter by it.” Of course, He was talking about entering real life, eternal life. But it also applies in the sense that we’ve essentially decided against taking the broad or easy way.
YHC’ll wrap with a quote he recently wrote down because it aligns with all we do in F3: “If you want to build mental toughness you have to inconvenience yourself. …the early morning workouts; if you hate early morning, …the late night workouts; …the snowy, the cold (F3 principle: rain of shine, hot or cold)…the worst conditions you can get, put yourself in them, and make it really inconvenient. And then you start to get a genuine expectation of winning/overcoming in relation to the price you had to pay.” ~Chael Sonnen
(Btw, this is ALL long term stuff!) Think about one final thought when you face that daily battle, that first battle…and think about it every time you EH yet one more guy: “Do not regret the fight, pity those that never knew the privilege of it.” (The warrior Oath)
Aye?
Back to work. Transition to final corner: Mosey 50%, 75%, 100%
Full Body Corner – Union & Willow Streets:
Burpees – 10 OYO
Plank Jacks – 10 OYO
Flying Squirrel – 10 OYO
Mule Kicks – 10 OYO
*This last corner of the 4×4 always brings YHC near Splash mode
4×4 Complete, mosey back to the AO
COT:
Number-Rama: 11 PAX
Name-O-Rama
BOM: Announcements/Prayers
There you have it! Good chatter throughout and at the end. YHC will take that as a compliment. Thanks to Site Q, Chattahoochee for putting YHC on the Q Schedule! Yet, its never a problem to pass it on to the new guys to make sure they get regular experience. YHC loves that we keep building a strong list of Q’s — that’s leadership. Leaders leading leaders. Yet, YHC is always happy and humbled to Q an awesome group of HIM. Thanks for posting men!
Bolt 45’s – 15 squats full up to half way down, 15 squats half way down to full down, & 15 squats full motion. All completed IC as a 4 count.
The Thang
As a first pain station, all PAX completed a round of Captain Thor – 1 Big Boy sit up to 4 American hammers in ratio up to 10:40 before leaving the CHOP to complete three additional pain stations.
Mosey to Georgetown Public Library where we Bear Crawled for 8 parking spaces (@80 ft.) and completed ATM’s – 15 alternating shoulder taps (4 count), 10 tempo Merkins, and 10 fast merkins. Crawl Bear back (@80ft.) and completed another evolution of said ATM’s.
Mosey to the front steps of the Georgetown Elementary School and completed a toy soldier set that included 50 LBC’s, 30 E2K’s each side, and 20 big boys.
F3 message before leaving second pain station.
Mosey to old NAPA store where we completed a descending round of Super 21 without any recovery exercises between the rounds. 21 merkin, 21 big boy. 20 merkins, 20 big boys, etc. descending to the round of 10. Time was a factor and Q challenged each HIM to complete the descending rounds to 1 merkin, 1 big boy OYO at home.
Mosey back to CHOP. Total – 1.0 mile overall mosey
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Prayers were offered for multiple needs within the attending PAX, but please keep all our HIM in your thoughts and prayers.
F3 Message
Q shared a message in regards to Fellowship. The online definition of fellowship is a “friendly association, especially with people who share one’s interest.” Q went on to describe Christian fellowship as found on Bible.org. Q shared excerpts from that teaching as part of the F3 Message as posted below.
Lesson 4: True Christian Fellowship (Philippians 1:3-8)
True Christian Fellowship means sharing together in the things of God
There are five strands of true fellowship in the verses of Philippians 1:3-8.
1. True fellowship means praying for one another (Philippians 1:3-4). In Ephesians 6:18 we’re told to “pray at all times in the Spirit, and with this in view, be on the alert with all perseverance and petition for all the saints.” In 1 Thessalonians 5:17 we’re told to “pray without ceasing.” Romans 12:12 tells us to “be devoted to prayer.” These verses do not mean that we are to quit our jobs and spend all day every day in prayer. But the prayers of the saints are part of God’s method for accomplishing His sovereign will. And He uses prayer to change the heart of the one doing the praying, as well as to work in the hearts of others. If you’re having trouble with another believer, even if it’s your mate or a family member, pray often for that person. It’s hard to stay angry at someone you’re praying for daily! James Boice states, “I think that ninety percent of all the divisions between true believers in this world would disappear entirely if Christians would learn to pray specifically and constantly for one another” (Philippians, An Expositional Commentary [Zondervan], p. 49).
2. True fellowship means serving God together (Philippians 1:5 & 7). The church is a fellowship of those who serve Jesus because He bought them with His blood. Every Christian has a role to fulfill by serving in Christ’s army. The Lord saved you to serve, and serving Him isn’t always easy or free from strife and conflict. But it knits us together in fellowship when we join in serving Him. True fellowship means praying and serving Christ together.
3. True fellowship means trusting in God’s sovereign working in one another (Philippians 1:6). Verse 6 means that I’m not responsible to change others. I am responsible to minister God’s love and truth to others in a sensitive manner. If a brother is clearly wrong about a major truth or in sin or immature in the way he’s living, I am responsible to come alongside and do all I can to help him change and grow. If it’s a serious heresy or sin that he’s involved in, I may eventually need to separate from him. But at the same time, I can trust that it’s God’s job to change that brother. If God has truly saved him, God will finish the job. So I can relax, accept him where he’s at with the Lord, encourage him in areas of weakness, but also learn from him in areas where I need to grow.
4. True fellowship means partaking together of God’s grace (Philippians 1:7). Grace doesn’t mean that we tolerate sin and shrug off sloppy living. We sometimes need to confront; we need to help one another face and overcome faults. But if we remember that we’re all partakers of God’s undeserved favor, we’ll give one another more room to grow. We’ll be more patient and forbearing with one another. True Christian fellowship is a sharing together in God’s abundant grace. Thus true fellowship means praying and serving together; it means trusting in God’s faithfulness and grace.
5. True fellowship means heartfelt affection for one another (Philippians 1:8). Sin divides us from those who are different from us racially, culturally, or in other ways. But the love of Christ unites us, not just intellectually, but with heartfelt love. Such love isn’t manipulative, trying to use the other person for our own advantage. It truly seeks God’s best for the other person, even at personal inconvenience or sacrifice.
Philippians 1:3-8 New International Version (NIV) 3 I thank my God every time I remember you. 4 In all my prayers for all of you, I always pray with joy 5 because of your partnership in the gospel from the first day until now, 6 being confident of this, that he who began a good work in you will carry it on to completion until the day of Christ Jesus. 7 It is right for me to feel this way about all of you, since I have you in my heart and, whether I am in chains or defending and confirming the gospel, all of you share in God’s grace with me. 8 God can testify how I long for all of you with the affection of Christ Jesus.
The cold hit us hard for a chilly game of Captain Thor poker. We warmed up with a mosey around the block, some cherry pickers, and windmills.
Next was The Thang. Here are the rules. We divided into 4 teams. Each team started with 3 cards. The goal is to get the best poker hand. There were 2 decks of cards to draw from. We did a modified Captain Thor while working our hands in between. We started with 15 big boys and ran to the center of the parking lot. In order to draw a card, you have to roll the ball of suck (a dice with a bunch of exercises on it). After doing the exercise you rolled, you can draw a card for your hand. Next you run to the other end of the parking lot for 60 American hammers single count. You run back and forth doing the captain Thor descending while rolling the ball of suck and working our hands. Vanilla and summit won the game and the losers had to do 20 jump lunges. The fastest team got down to 4 big boys and 16 American hammers.
The F3 message was about parenting. Ephesians 6:4 Fathers, do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord.
