Semi

Bear Crawls, Crawl Bears, Iron Mikes’; OH-MY!!!

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1-26-2019

QIC: Ruxpin

AO: Aegis, Georgetown DE

PAX: Leatherman, Chappie, Semi, Waterfall, Ruxpin

Warm-O-Rama: 25F Beautifully calm but frost covered Gloom. SSH-20 IC, Horseshoe Crab Flipper (Cherry Picker)-20 IC, Windmill-20 IC, Moroccan Nightclub-20 IC, Plank Shoulder Taps-20 IC.

Thang Part-0.5: G-Town Circle broken into 0.25 cent pieces. Lt. Dan to 10 Bench Dips; Butt Kicks to 10 Bench Dips; Lunges to 10 Bench Dips; High Knee to 10 Bench Dips.

Thang Part-1: Mosey to Library (0.5ish miles), 1 set of 11’s curb to curb, Bear Crawl to Erkins to Crawl Bear to Iron Mikes’ (squat thrust w/merkin).

Thang Part-2: Mosey to Middle School (0.25ish miles), 1/2-3/4 speed Jail Break (fast Mosey) to 2nd light post then Nur back to start 4x. Stopping at 2nd light post for 50 SSH 1x, 40 Squats 1x, 30 Merkins 1x, 20 Big Boys 1x.

Break for 3rd F; 3 Lies men believe about themselves (All Pro Dads) It all happened in twenty seconds. Nick Foles was the starting quarterback for the Rams, who had just lost two games in a row. He sat in a game planning room with quarterback coach Chris Weinke, and backups, Case Keenum and Sean Mannion. Suddenly Head Coach Jeff Fischer burst into the room. He thanked Foles for his service but announced he was no longer the starter. After that, the Head Coach left as quickly as he entered, leaving Foles blindsided. By the end of that season, just two years after being selected for the pro bowl, Nick Foles had lost his love for football and decided to retire. Game Over. How did he go from that moment to being Super Bowl MVP just two years later? He shares in his book, Believe It: My Journey to Success, Failure, and Overcoming the Odds, The 3 Lies many men believe about themselves. Lie 1: I Am What I Do: Believing this lie will make you (in your mind) as good as your last performance. If you win, you are a winner. If you lose, you are a loser, plain and simple. This lie was at the core of Nick Foles’ belief. He felt as good about himself as his last game. When he realized that he was not the sum of his successes and failures he finally experienced freedom. Regardless of his performance, he came to realize that God loved him unconditionally, and that was his true identity. After that, football was no longer about achieving a sense of self-worth. It was just about using his God-given gifts to play the game. Lie 2: I Am What People Say About Me: Believing this lie will make you as good (again, in your mind) as the last thing someone said to you or about you. This causes a lot of men to abandon their authentic self in favor of someone they think others will accept. They end up creating a person they think others want. It’s posing, rather than living. Are you in constant need of affirmation? When someone says something negative about you, does it send you spiraling? We are all in need of encouragement, and certainly, negative feedback hurts. However, until you can be honest and embrace who you are you will be a shell of a person. Lie 3: I AM What I Have: Believing this lie will make you as valuable as the sum of your possessions, your name, or sphere of influence. It will make you greedy because we can never have enough to feel full. It will make you fearful and anxious to hold on to what you have. And it will make you insecure as you compare yourself to others. Your wealth (or lack of) and your job (or lack of) does not define you. The amount of power or influence you have on society (or lack of) does not define you.

Thang Part-3: School parking lot next to bike rack; Over the Wall to 10 LBCs wash, rinse, repeat 5x. Mosey back to Circle (0.75ish miles).

Number-Rama, Name-O-Rama, COT.

The Fire Pit

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1/22/2019

QIC: Vanilla

AO: CHOP: Milton, DE

PAX: Chappie, Chattahoochee, Chairman, Fireplex, Leatherman, Ruxpin, Semi, Summit, Vanilla, Wildwing

Temperature: 18 F

Real Feel: 14 F

Summary: It was frigid this gloom. Numb Fingers and Toes were experienced by all but warmth was found at every “Fire Pit” along the way. These 10 PAX pushed hard and it was an honor to “Lift The Lid” with them!

Warm-O-Rama

SSH – 20 IC

Seal Jacks – 20 IC

Moroccan Night Club – 20 IC

Cherry Pickers – 20 IC

Windmill – 20 IC

Windshield Wipers – 10 IC (New Addition: Lay on your back and swing right foot to left hand, left foot to right hand. Oh So nice on the hamstrings!)

Rearview Wipers = 10 IC (New Addition: Same format but laying on your stomach)

FIRE PIT 1: “FIRE DRILL”

PAX in a circle, chopping feet. Each PAX calls out “Fire,” all PAX hit the ground, roll right, Merking, roll left, another Merkin, then back up Chopping. Rinse and repeat until all PAX have called “Fire.”

Mosey to Mercer-Sydell Dental for FIRE PIT 2

FIRE PIT 2: “BEAR CRAWL RING OF FIRE”

Begin by bear crawling around in circle until Q says stop. Upon stopping, first Pax completes 10 merkins while other Pax plank, then next pax in line completes 10 merkins while other pax plank. Keep going around until all pax have completed the 10 merkins. Rinse and repeat with 10 Wide Merkins, then 10 Diamond Merkins

Mosey to Shipbuilders for FIRE PIT 3

FIRE PIT 3: “JOHNNY CASH”

PAX in a circle all holding 6 inches. First PAX completes 10 Big Boy Sit-Ups while others hold 6, then next pax in line completes 10 big boys, so on and so forth. Second Round, switch to high plank paired with 10 LBCs. Final Round, back to holding 6 inches paired with 10 Flutter Kicks.

Prison Break back to AO!

Break for Third F: “Leadership is spelled E-X-A-M-P-L-E”

“People need a model to follow, not a motto to say”

“Your actions speak so loud that what you say, I can’t hear.”

It’s interesting to note that the Christian trend of the WWJD bracelet in the ’90’s was “What Would Jesus Do” not “What did Jesus Say” or “What would Jesus Say.” Jesus is the greatest Leader that has ever lived. Regardless of your faith, you cannot deny his loyal following for centuries after His death. More have died and lived for His name than any other in the World’s history. There’s a lot of reasons for this but I believe it is because of His flawless example. Jesus gave us a model to follow, not just a motto to say. Even Paul writes in 1 Corinthians 11:1, “Follow my example, as I follow the example of Christ.” In Ephesians, Husbands are charged to “love your wives, just as Christ loved the church.” It’s not a charge to love our wives because Jesus said so. It’s a true example to emulate. As leaders of our homes, workplaces, F3 Beatdowns, etc….it is vital that we lead by example. Talk is cheap. The only way to truly lead is from the front, giving those behind you a model to follow.

Back at it for Fire Pit 4

Fire Pit 4: “Wall of Fire”

PAX all holding People’s Chair. First PAX breaks hold and completes 10 Burpees, returns to Chair, next PAX takes on the Burpees, so on and so forth. Rinse and Repeat with 10 Squats and then 10 Split Jacks. OUCH!

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

Humbly Your QIC,

Vanilla

ALL-RIGHT

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1/19/19. Nugget on Q. Georgetown, DE.

Warm up. 25 ssh. 25 windmill. 20 cherry pickers. 20 mt climbers. butt kick half way round georgetown circle, butt kick other half.

A. abs-100 heel touch. 80 lbcs. 60 reverse crunches. 40 flutter kicks. 20 big boys.

L. legs-lunge half way around georgetown circle. jump squat other half. wrestling squat side shuffle around half circle, switching sides at half.

L. legs-100 step ups on bench.

R. run-mosey to georgetown middle.

I. interval-basketball suicides down 9 stripes of parking lot. mosey back to circle.

G. get…

H. huge- 48 dips, 24 hand release merkins. 12 tricep extension push ups(suckers). then 30 dips, 15 merkins.

T. talk-3rd F on alright vs all right. James 1:22 But be doers of the word, and not hearers only, deceiving yourselves.

And Now, the News…

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QIC: Chappie

Date: 1/18/19

Okay, so you watched the Name-O-Rama video, and if you weren’t there (one of those “you had to be there” moments) you’re probably asking, “Friendly New Whaaat??” Btw, we should’ve taken that elusive selfie.

Yep, there was a young lady who joined us in the Gloom this morning! She and cameraman, Beau, were kind enough to show up from WBOC to do a story about @F3firststate. Beau had to stay behind camera but before we knew it Sydney was right there, courageously jumping into action to workout with the PAX. She brought our number to the “Dirty Dozen” so, yes, we named our Friendly New Gal later in the COT. Welcome Scoop! No worries Nation, she was here to do a story, our story. We did mention FiA and if she’s ever able to get something started in Salisbury, MD she’ll have quite the story to tell about how she’s already been named. Come to think of it, that’d be a great location for F3 as well. Did someone say Mustard Seed? Yeah! Anyway, no matter what the camera shows, here’s how it all went down:

Warm-O-Rama:

  • SSH – 18 IC
  • Crab Flipper (a.k.a. Cherry Picker) – 10 IC
  • Windmill – 15 IC (courtesy Vanilla)
  • Seal Jack – 18 IC
  • Shoulder Tap – 10 IC (courtesy Ruxpin)
  • Smurf Jack – 15? IC (courtesy Summit)
  • Shoulder-Tap Merkins – 10 IC (But they didn’t count! YHC, seriously fouled that up. Anything to make the PAX laugh.)

Did YHC get all that with accuracy? Hope so.

The Thang:

  • Paver Pass – PAX each grabbed 1’x1′ paver from the stack, and restacked them on the baseline. PAX passed pavers down the line, doing American Hammers, while 1 PAX Mosey’d around the 4 cones and back. Routine was gladly Omaha’d about half-way thru from AH’s to Squats. At one point, PAX read various quotes written on each paver while working through this routine.

Quotes: Act Like Men. You’re Never Out of the Fight. Push Yourself Further & Farther. DFQ (Don’t Freakin’ Quit). You Don’t Need Motivation, You Need Discipline. Find An Excuse to Win. No Guts, No Story. Do the Hard Thing. Engage in Consistent Action. Leadership is An Action. Success is Not Final, Failure is Not Fatal. Eager to Learn, Eager to Lead.

  • Paver Drive: (Partner up!) 1 PAX “drives” the Paver (holding paver out front, driving left/right), while other PAX mosey’d around the 4 cones. Four rotations. From Cone 3 to 4 each PAX did one of the following on return to switch with partner: Dragon Crawl. Bear Crawl. Fiddler Crab. Crawlbear.

3rdF Message. PAX circled up at the half-way mark. Here’s what was shared:
YHC’s humble addition to what follows from Q Source: I believe LEADERSHIP was one if the things the Apostle Paul was referring to in 1 Cor. 16:13 when he commanded them, “Be on the alert, stand firm in the faith, ACT LIKE MEN, be strong.” All of those are in a tense (present imperative) that tells us Paul was not addressing momentary attitudes but continuing state.

Of the things that were absent (Wakefulness  Stability, Manliness, and Strength) and therefore addressed, acting like men has come under serious fire this past week by Gillette. Yet, here, God says it in His Word: “Act like men!” Again, I believe he was talking about leadership. He gave this command literally to counter the immaturity apparent among the Corinthian men. It was the culture that was part catalyst to make them that way. There was an absence of manliness, maturity, and responsibility… hence, LEADERSHIP, and so Paul commanded the men to “ACT LIKE MEN.” Be the man. Be mature and responsible. Be the leaders that GOD has called you to be!

———————————- FROM Q SOURCE… “Leadership is a skill that a person must learn and master during their lifetime rather than an attribute of their character with which they are born. As a skill, it is like learning to play the piano. If it were an attribute, it would be like having blue eyes or a square jaw. Because it is a skill, a person must commit to learning to lead in the same way that they would learn to play the piano. The degree to which they will ultimately master it will depend both upon their natural ability and their willingness to practice. Because we are all born with some leadership ability, even a man with very little natural skill can still be an effective leader if he is willing to practice hard. But a man who will not practice at all will never master the skill even if he is born with the heart of a lion. The decision to become an effective leader is volitional. No one else can make it for you.” To continue reading see the Q Source at F3Nation.com

Back to partner pavers…

  • Paver OH Press Squat: 1 PAX does POHPS while partner mosey’s to Cone 3 for Burpees before completing loop and switching with partner. Burpees at cone 3 per round: 4, 3, 2, 1.
  • Paver Sunday Drive: PAX 1 Sunday “drives” paver Easy Like Sunday Morning (shout out to the Commodores) around all four cones before switching out. Partner holds Plank while other is driving. 1 round per PAX.

5 Minutes of Mary:

  • Flutter Kicks – 20 IC (courtesy Chattahoochee, of course)
  • Big Boys – 15 OYO (courtesy Summit)
  • E2K’s – 20 per OYO (courtesy Chairman)
  • LBG..uh, C’s. LBC’s – 20 OYO (courtesy Wildwing)

Great push by all the PAX today, including FNGal, Scoop! You’re one tough cookie! Maybe Beau was hiding behind the camera? Just kidding, Beau, just kidding…we wouldn’t want you to “accidently” lose your footage from this morning. Seriously, a huge and humble thank you to both of you for posting, putting together a story on F3firststate, and helping us put F3 on the Delmarva map. Your willingness to take on this project at O-Gawd-thirty is awesome! It’s amazing for each of us to watch our own fitness and leadership transition, and just as amazing to see that transformation taking place in the men who join us. “Iron sharpens iron.”

Number-Rama

Name-O-Rama and naming of FNG

COT:

  • Announcements: Nugget on Q in the Gloom at the Aegis.
  • Prayers: Ruxpin’s M, Shawna had appendix removed late last night. Chairman’s Mom, Brenda (ankle infection), and Dad, Denny as he faces medical testing
  • Tclaps to Semi for being a good partner to our FNGal!

And Now, the News: Sydney (F3 Scoop) and Beau stuck around to give an interview. YHC can only hope he said something half decent. Shout out again to Chattahoochee & Fireplex for making this happen. Not our normal schedule, so thanks to all the PAX who allowed me to lead them by posting on a Friday!

That’s it.

~Chappie, out!

Bobby Hurley Jumps the Canal

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Date: 1.9.19

QIC: Wildwing

Warmup: Side Straddle Hop I/C, Flying Sun God I/C, Windmill I/C, Failure to Launch I/C

The Thang:

Mosie to Church Wall – Durkin 25 oyo, Mosie to Park – Dying Cockroach 25 I/C, Mosie to Canal Bridge – Bobby Hurley 50 oyo, Mosie to A/O – Wilt Chamberlain 100 (almost) LBC, squats, flutter kicks, lunges

F3 Message:

Potential Principles of Leadership: (1) Articulate the Vision …. (JFK: America will go to the moon this decade, not because it is easy, but because it is hard); (2) Build Momentum not Consensus … (Doing each part of the thang whether it’s easy or not); (3) Give Trust to Gain Trust … (Encouraging everyone to lead their thang); (4) Plan for Alternatives …. Elon Musk/Space X couldn’t buy US or Russian rockets so built his own.

Ended with Number-O-Rama, Name-O-Rama, COT, and meeting FNG Styx

YE SHALL MOSEY TO THE TUNNEL OF (LEG) PAIN

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8 HIM beat the fartsack this morning for a good ole leg beatdown

WARMUP- 25-ssh, 10 side lunges each side, 20 windmills, 10 arm circles forward 10 backwards.

THE THANG- Mosey to H and R block 20 flutter kicks IC, 20 4 count freddies, mosey to alley between Walgreens and Family dollar, half pax take the peoples chair while other half does 10 meekins, 10 LBC , 10 burpees switch off followed by 21s between walls 20 Mike tyson’s without the merkin , bear crawl to other wall 1 squat Lt Dan back to first wall for 19 Mike tyson’s bear crawl back to 2nd wall for 2 squats you get the idea. Half way thru there was not much chatter but plenty of grunting and groaning. Took a short break for a 3rd F then mosey back to AO made it with just a couple minutes to spare so 10 War Hammers ( 1 world war II sit up 4 american hammers) The legs may be a little tight but the end of the day.

3rd F I read Isaiah 40: 28-31 the part I thought fit i with today’s beatdown was He gives strength to the weary and Increases the power of the weak. Even youths grow tired and weary and young men stumble and fall.

Quote by Bruce lee. You will continue to suffer if you have an emotional reaction that is said to you. True power is sitting back and observing everything with logic. If words control you that means everyone else can control you. Breathe and allow things to pass

Wet Ace

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8 HIM punched today in the face and started it with a soggy workout…. and each are better for it.

Warm up- 
Arm circles forward – 15

Arm circles reverse- 15

SSH- 25 

Cherry pickers – 10

Mountain climbers – 15


Mosey to Ace Parking Lot.

 Line up on one end of lot. 

25 ssh – single count 

Sprint 3/4 way of parking lot -point B  

25 ssh. 

Bear crawl  to end of lot- point C 

25ssh. 

Mosey back to start. Plank for 6


25 merkins 

Sprint to point  B

25 merkins 

Lt Dan to point C

25 merkins 

Lt dan to point B

Mosey back to start. Plank 


25 squats

Sprint to Point B

25 squats 

Bear crawl to point C 

25 squats 

Bear crawl to point B

Mosey back to start. Plank 


25 Big Boys 

Sprint to B 

25 big boys 

Lt dan to point c

25 Big Boys 

Lt dan to point b

Mosey back to start. Plank. 


3rd F –  https://www.allprodad.com/a-real-new-years-resolution-becoming-a-good-father-and-husband/


Mosey back to AO. 


Wrap up with 

25 SSH 

25 merkins 

Side plank shoulder taps- 15 each side

25 squats 

25 big boys 


Wall sit overhead claps 50

Deeper wall sit overhead claps 25 


COT 

1st 2019 Beatdown

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10 HIM showed up for the first beatdown of the year. To start of the year we passed the baton to give everyone that wanted it a chance to get in on serving a beatdown to the other Pax. Hopefully I can remember everything and get the order close to being right.

Warm up by Chattahoochee

19 SSH, 19 WINDMILLS, 20 MNC, 19 CHERRY PICKERS, 20 SEAL JACKS

THE THANG

Mosey out back entrance of the AO and around to the front Chappie took the baton on the first round with a little bring sally up bring sally down merkin beat down

Another repeat mosey followed by 40 squats IC by leatherman

Repeat mosey and Summit took the Baton with a toy soldier set with a surprise between sets 30 LBCs, Lt Dan to next parking row bearcrawl back to start, 20 E2Ks each leg, Lt. Dan/bearcrawl, 10 big boys, Lt. Dan/ bearcrawl

I think it was one more mosey after that and Vanilla took over with 20 alternating shoulder taps, 10 side plank 4 count shoulder taps.each side,

Fireplex/ Semi combo by fireplex descending merkins staring at 10 end in at 1 with a burpee after each set

Vanilla again with 25 American Hammers

Chattahoochee with 20 scissor kicks

Chappie with 20 4 count Freddie’s

Chattahoochee with 5 wall crawls start in the plank with feet against the wall crawl up to balls to the wall position crawl back to the plank

I believe I hit it all but still have the feeling I missed something

Number-rama, Name-o-rama followed by COT.

Afterwards we enjoyed some coffee, juice, breakfast casserole and fellowship thanks to Chappie and his M

Total body 2018 wrap up

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Capri lap around circle 

Warm-up

WindMill- 12

SSH- 29

Cherry picker- 18

Squats- 12

Merkins- 29 oyo

Moroccan NC-18 


Mosey to Napa-

 Mini Merkin madness –

20reg 20 wide 20 hand release20 ranger  20 reg 


Mosey to school – for sake of wet feet we used parking lot.

Nur to light pole 1- 15 squats 

Lt dan back –

 Nur to light pole 1 – 15 squats 

Side shuffle to pole 2 – 20 flutter kicks 

Side shuffle back to pole 1 ,  Lt dan back

 Nur to pole 1 – 15 squats

 Side shuffle to pole 2 – 20 flutter kicks 

Sprint to pole 3 – 25 ssh 

Sprint back to pole 2 ,Side shuffle to pole 1 Lt dan to start. 

Nur to 1st- 15 squats 

Side shuffle to 2nd -20 flutter kicks 

Sprint to pole 3- 25 SSH

Karaoke to pole 4- 30 merkins 

Karaoke to 3rd. Sprint to 2nd, Side shuffle to 1st , It dan to start. 

Mosey to library – 

Toy soldier set 

American Hammers- 25 

Pax choice ab – 4 count Freddy 


Wosey during 3rd F – Setting goals vs resolutionsSet the goal. Layout a plan. Forget the goal and Work the plan.You need Mentor  and a coachOften there’s a difference. Know the difference but seek both. 


Mosey to courthouse lot – 3corners – 

1st corner- 10 burpees

 Nur to 2nd corner 

2nd corner- 50 merkins (20 reg, 15 diamond, 15 wide ) 

Lt Dan to 3rd corner 3rd corner- 100 lbc – nice steady pace  And 50 dips 

Bear crawl To sidewalk. 


Mosey to circle for COT 


Coupon Sled

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9 HIM showed today: Semi, Chappie, Fireplex, Wildwing, Chairman, Chattahoochee, Ruxpin, Waterfall, Vanilla


Warm up
20 Seal jacks
15 Cherry picker
20 Shoulder taps
15 Windmill
10 Imperial walker
20 Ssh

The Coupon SLED

1 HIM pushes sled back and forth across parking lot as rest of pax AMRAP following exercises:

Tire flip
Coupon curl
Coupon over head press
Mexican jumping bean
Blockey
Coupon carry
Ball slam
Coupon merkin

For 2 rounds

3rd F
Read the 2nd devotion out of True Competitor.
We do the training; God does the changing.
It talked about how athletes spend 95% of their time practicing and 5% competing. They have a plan on how to succeed.
We need to look at our spiritual life the same way. Most of us spend 99% on life and 1% on spiritual training. We need to give the same amount of discipline to our spiritual training as we do to our physical training.

His divine power has granted to us all things that pertain to life and godliness, through the knowledge of him who called us to his own glory and excellence, by which he has granted to us his precious and very great promises, so that through them you may become partakers of the divine nature, having escaped from the corruption that is in the world because of sinful desire.
2 Peter 1:3‭-‬4 ESV

For they disciplined us for a short time as it seemed best to them, but he disciplines us for our good, that we may share his holiness. For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it. Therefore lift your drooping hands and strengthen your weak knees,
Hebrews 12:10‭-‬12 ESV

Therefore, my beloved, as you have always obeyed, so now, not only as in my presence but much more in my absence, work out your own salvation with fear and trembling, for it is God who works in you, both to will and to work for his good pleasure. Do all things without grumbling or disputing,
Philippians 2:12‭-‬14 ESV

Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.
Philippians 4:8 ESV

All Scripture is breathed out by God and profitable for teaching, for reproof, for correction, and for training in righteousness, that the man of God may be complete, equipped for every good work.
2 Timothy 3:16‭-‬17 ESV

Semi suicides
Side step, nur, mosey, jailbreak, bear crawl, and Lt. Danger

toy soldier set
30 lbcs
20 k2e per side
15 big boys

Number Rama

Name Rama

COT

20181220_060137
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