Semi

Sore without Thor !

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Date: 10/11/18

AO:  Milton, De.

QIC:  Fireplex

Warm up

SSH – 25 IC

Cherry Pickers – 20 IC

Windmills – 20 IC

Squats – 15 IC (4 Count)

The Thang

Patriot run to two pain stations.  We didn’t make it to the Toy Soldier or the Captain Thor stations as time became a factor.  Q will save the second two stations for a future beat-down.

  1. Patriot Run .4 tenths of a mile to Food Lion. Bear Crawl across parking spaces (@82 ft.) and complete ATM’s – 15 alternating shoulder taps (4 count), 10 tempo Merkins, and 10 fast merkins.  Crawl Bear back (@82 ft.) and complete another evolution of said ATM’s.
  2. Patriot Run .4 tenths of a mile to Ace Hardware. Completed a round of Super 21 without any recovery exercises between the rounds. 1 merkin, 1 big boy.  2 merkins, two big boys, etc. ascending to 21.  Brutal….a lot of grunting and wind breaking.

Patriot Run .3 tenths of a mile back to the AO

Total: 1.1 mile overall patriot run

F3 Message

Several excerpts below from Ron Hutchcraft Ministries, Courage for the Unknown #8180

“Our word for today from the Word of God in 1 Thessalonians 5:24. “The One who calls you is faithful and He will do it.” Your Heavenly Father says, “Look, I got you onto this road. Take hold of My hand because I’m going to lead you and I’m going to take care of you all the way.”  Listen to Moses’ summary of what God does for us when He is leading us into the unknown. “Do not be terrified…the Lord your God, who is going before you, will fight for you. In the desert you saw how the Lord your God carried you, as a father carries His son…He went ahead of you on your journey…to show you the way you should go” (Deuteronomy 1:29-32).  Well, there’s your guarantee. You can keep walking confidently into the unknown because your Father is committed to coach you as to where to step next, to carry you when you can’t go any farther, to cover you with His protection from harm, and to care for you, providing every need. He’s called you. He’ll do it!  So no matter how dark the road ahead looks, no matter how many bears there are, no matter how scared you feel, would you just grab hold of your Father’s hand and just keep walking in the direction that He is leading. ”

Q also shared a favorite poem along the same lines that reminds us that our Lord never leaves us or forsakes us even when we think we are going about things on our own…very comforting !

Footprints

“One night I dreamed a dream.
As I was walking along the beach with my Lord.
Across the dark sky flashed scenes from my life.
For each scene, I noticed two sets of footprints in the sand,
One belonging to me and one to my Lord.

After the last scene of my life flashed before me,
I looked back at the footprints in the sand.
I noticed that at many times along the path of my life,
especially at the very lowest and saddest times,
there was only one set of footprints.

This really troubled me, so I asked the Lord about it.
“Lord, you said once I decided to follow you,
You’d walk with me all the way.
But I noticed that during the saddest and most troublesome times of my life,
there was only one set of footprints.
I don’t understand why, when I needed You the most, You would leave me.”

He whispered, “My precious child, I love you and will never leave you
Never, ever, during your trials and testings.
When you saw only one set of footprints,
It was then that I carried you.”

By Mary Stevenson

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Continue to lift up Chappie, Chairman’s Mom, and Chattahoochee as they face various medical issues and procedures.  Please keep all our HIM in your thoughts and prayers.  Also, keep those in the path of Hurricane Michael lifted up.

Respectfully Submitted,

Fireplex

Ultimate football

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10/2 Nugget on Q. 


Warm up. 20 each. SSH. Plank jack. Cherry picker. Windmill. Tempo merkins. Tempo squats. Tempo big boys. (Kinda). 


Ultimate football!
Like ultimate frisbee. Can only take two steps once caught. If team with possession drops they have to do 2 burpees while opposing team can move down field. When team scores they call out exercise all PAX do BUT the team that got scored on does double the reps! Play for 30 minutes!
3rd F. On the platform we have and I used the Eagles as an example for when they won the Super Bowl and glorified all the glory to God rather than beating their chest.

0.0 Mike Mikes

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Date: 9/25/18

QIC: Chappie

Once again a “dirty dozen” HIM posted in the Gloom, even with the threat of rain. That shouldn’t be surprising. After all we post rain or shine, hot or cold. That’s a great lesson for life in and of itself–i.e. circumstances and conditions should not be given a whole lot of power over us.

The Backblast title says “0.0”—this was as a result of a request by one of the PAX who injured an ankle and needed a low-run to no-run workout. Well, there you have it. But it was a workout nonetheless! Here’s how it went down:

Warm-O-Rama:

  • SSH – 18 IC
  • Parker Peter – 10 IC
  • Crazy SH (CSH) – 18 IC (Thanks Mr. Swartz, YHC’s elementary school gym teacher. He always taught is SSH’s this way! Addition to the Exicon? Who knows.)
  • Plank Jacks – 18 IC
  • Calf Raises – 30 OYO (toes in)
  • Calf Raises – 30 OYO (toes out)

The Thang:

PAX paired up after counting off by 2’s as instructed by YHC for some unknown reason. Duh, huh, huh! Anyway, after a brief intro to the workout stations around the AO parking lot, PAX commenced to the no “mike, mikes” (slang for miles) beatdown.

Here’s the list of stations:

  • *Timer: Box Jump Squat – 10, Curb Steps – 10, Flying Squirrel – 10, Side-to-Side Line Touch – 10 (*This station was used in lieu of a timer, upon completion, PAX rotated to next station–approximately 2 mins. per round)
  • Ruck – OH Presses/Ruck – Curls, AMRAP
  • Ruck – OH extended while woseying around lot
  • Bearcrawl/Crawlbear – Around parking space, AMRAP
  • Log Press/Log Upright Row – AMRAP
  • Sandbag Sit-ups – AMRAP
  • Parking Line Burpees – AMRAP
  • Single Leg Hip Thrusters – AMRAP (on park bench…this was punishing)
  • Paver Drive – AMRAP (Also punishing, they burn! PAX held pavers straight out and turned left/right, like driving, for the duration of the round. YHC hopes the messages motivated some push.) Here’s an image of the infamous pavers…

3rd F Message shared a couple of rounds in:

As much as those in the military experience that in training and in battle conditions, and as much as athletes experience it while training and more so in competition, and as much as we experience here in the Gloom, those thoughts are made real as we experience them day-in and day-out—they’re lived out by us all.

In fact, I would even add that it is those real-life experiences of suffering and hardship that are really training us to be faithful.

Paul said in 2 Timothy 2:3-9,
“Join with me in suffering, like a good soldier of Christ Jesus. No one serving as a soldier gets entangled in civilian affairs, but rather tries to please his commanding officer. Similarly, anyone who competes as an athlete does not receive the victor’s crown except by competing according to the rules. The hardworking farmer should be the first to receive a share of the crops. Reflect on what I am saying, for the Lord will give you insight into all this. Remember Jesus Christ, raised from the dead, descended from David. This is my gospel, for which I am suffering even to the point of being chained like a criminal. But God’s word is not chained.”

I love that, Paul, here in Scripture, speaks in terms that we can understand. Here’s the takeaways on this one. Paul was talking about Kingdom values vs. World’s values. He said,

▪Suffering/hardship is normative, not just in training, but in everyday life (in ministry!). Can you imagine that? Well, it’s the rule rather than the exception!
▪ We endure it, however, because we understand there’s a greater purpose behind ALL suffering. So wherever it’s taken you, focus on the bigger purpose, the eternal—do your job in order to please the ONE who is carrying you through it.
▪It’s meant to sharpen and purify you. To strengthen you. It’s meant, in the context of this passage, to make you a greater witness to Jesus Christ. “No guts, no story!” Right?
▪After all, if you won’t quit and walk away when things get tough, others are gonna want exactly what you have. Add to that, no cheating! No short-cuts!
▪Pain IS only temporary—that’s a reality taught us EVERY TIME we show up in the gloom and workout. Here it’s only 45 mike, mikes. In life it may be a day, a week, a year, etc. Enduring it builds muscle, but in greater ways than just physically. It builds muscle emotionally, mentally, spiritually, and in return WE BECOME BETTER LEADERS AT HOME, AT CHURCH, IN THE WORKPLACE, AND IN THE COMMUNITIES IN WHICH WE SERVE.

That’s why we use slogans like:
▪DFQ – “Don’t Freakin’ Quit!”
▪”Embrace the suck” (Embrace it because it is normative! Paul: “Suffer hardship with me”)
▪”Find an Excuse to Win!”
▪And, yes, “No guts, no story.”

That’s about it. The pain actually was temporary—it only lasted 45 mins! Well, actually, post-workout chatter implies that it’s lasting throughout the day. Yep! YHC will take that as a compliment! It was great to see everyone pushing hard today, even as we partnered up it was still a “you against you” kind of day.

COT/BOM:

~Announcements: Get your flyers for the Grace Church Father/Son Campout ~Prayers: Lifted up Chris and Lifted up Bethany, along with other young people trying to figure out life.

Chappie, out!


The Burpee mile plus Abs

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 3 pax showed up at the circle for another beatdown in this glorious saturday morning. The message for today was a quote on leadership by different  presidents after each pain station i believe the burpees got to me after the 3rd one and i forgot a couple.

Warm up—  20 SSH, 20 Seal Jacks, 20 Windmills, 20 Cherry Pickers, 20 MNC, followed by high needs half way around circle and Toy Soldiers the other half.

The Thangs- – mosey down north bedford to the park by church. 12 burpees and 25 flutter kicks. 

Quote by George Washington Associate yourself with men of good quality,  If you can esteem your own reputation  for tis better to be alone than in bad company.

Mosey to the old NAPA building 12 burpees and a toy soldier set 35 LBC , 25 E2KS and 15 big boy situps.

Thomas Jefferson. No thing can stop a man with the right mental attitude from achieving his goal, nothing on earth can help a man with the wrong mental attitude. 

Mosey to the library 12 burpees , 25 4 count freddies.

John Quincy Adams. If your actions inspire others to dream more, learn more, do more you are a leader.

Mosey to firehall. 12 burpees 15 crab jacks did someone  mention a wall to intentionally poke the bear  took a seat on the wall for 25 overhead handclaps then 15 squats rinse and repeat once

George W. Bush.  A leadership is someone that brings people together.

Mosey down to Dominos and out to East market back to the circle i did not like the number 48 so 12 more burpees for a total of 60 for anyone that wants to work them in today and finish with a round of mary 20 hello dollies, 10 Xs and Os then low plank until the first pax drops.

Number-rama, Name-o-rama and the COT

Prayers to the victims of Florence, and all the PAX or their Ms that are traveling or about to travel this weekend

LOTS OF RESPECT to Chappie for rucking to and from the beatdown this morning

Dirty Dozen Beatdown

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10 HIM posted at the CHOP in the misty gloom for the dirty dozen circuit course

Date: 9/13/18

QIC: Chattahoochee

WARM UP– 20 SSH, 20 Windmills, 20 Cherrypickers all in cadence followed by 10 arm circles forward 10 backwards OYO

THE THANG–  12 stations set up in the parking lot at the AO

1) weighted run 20 lb weight vest run the back entrance to the street and back the runner was the timer for the other stations.

2)  Dips on the bench

3)  Box jumps

4)  Slosh pipe lunges

5)  Flutter kicks

6)  Rowing Merkins with 15 lb dumbells 

7)  Squats

8)  Bearcrawl

9)  Abyss Merkins 

10)  WWII situps

11)  Burpee

12) Tire flip

We completed 2 complete rounds

Message for the day was a poem by 

Robert J. Robicheau titled the Eleventh of September.

COT: Prayers for Chairmans mother, All of the people in the path of Florence, Waterfall and family , Leatherman and Ruxpins Ms in their upcoming women’s retreat

Logout

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Date: 9/11

QIC: Chappie

It was truly the Gloom for this workout–parking lot lights were not functioning and on top of that the fog was swimmable. The Gloom lived up to its name for this 9/11 workout. YHC was honored to Q it for that reason, along with the fact that it’s youngest 2.0’s 16th birthday. Here’s how it went down:

Disclaimer given

Warm-O-Rama:

SSH – 9 IC, 11 IC

GofMerkins – 9 OYO, 11 OYO

Rev. Lunge – 9 OYO, 11 OYO

Seal Jack – 9 IC, 11 IC

Plank Jack – 9 IC, 11 IC

Windmill – 9 IC, 11 IC

Calf Raises – 9 OYO, 11 OYO

The Thang:

So…we have this log at the CHOP. A log purchased just for F3 workouts, but one we tend to avoid because, well, THAT SUCKER IS HEAVY! (Guesstimation from a log measuring app–yes, it exists!–is about 250 lbs.) Well, avoid it no longer, we finally got the logout for this workout. Mosey to the other side of the parking lot to get the log and pickup a few Cindy’s too. Here’s a pic of what it looked like:

8 PAX: 4 on the log, and 4 on Mary – Switch after each round of 11x reps on the Log (L to R, R to L = 1 Rep – shoulder to shoulder)

Log to Mary AMRAP:

Dolly

American Hammer

E2k – 11 each leg, switch AMRAP

Flutter Kicks – courtesy called by Chattahoochee

Took a breather here for 3rd F Message: YHC briefly shared how his youngest was born. When his M conceived the due date for their 3rd 2.0 was 9/11/02, the one year anniversary of the attacks. Simon, was actually born on his due date, and YHC shared how that blessing actually put a new face and a new outlook on the day. The interesting part was that he (2.0 Simon) was born at home. THAT was NOT the plan. Long story short, after some miscommunication with the hospital (2x!), 911 was called and Simon was born while 6 first responders looked on, and 2 church deaconesses delivered him. One of the first responders was an ordained minister heading to the Pentagon later in the day to marry a couple who’d survived the attacks there the year before. What a start to the day! And what a wonderful blessing! Now for the planned 3rd Word:  The mission of F3, represented by the shovel-flag at every AO is: To plant, grow, and serve small workout groups of men for the invigoration of male community leadership.

Invigorating leadership is our bread & butter. Because of that and because of ongoing commitment to F3 and gaining ground in our own leadership abilities, we tend to have our ears tuned to leadership talk and leadership principles whenever and wherever we hear them.

The idea, however, is to put what we hear and what we learn into practice. After all, “LEADERSHIP IS AN ACTION, NOT A POSITION.”

One of the leadership concepts I heard recently on a GoRuck video caused me to stop the tape, back it up, and listen to it again so I could write it down (and share it with you guys). Plus, if I write something down I’m more prone to remember it, and, therefore, more apt to apply it. Here’s what caught my ear:

“In order to have high performing teams, you have to have high performing individuals who are selfless and committed to the cause.”

[WE CERTAINLY THINK ABOUT THE FIRST RESPONDERS ON 9/11 AS HIGH PERFORMING TEAMS/INDIVIDUALS.]

First things first: Are YOU a high performing individual? Do you represent your team well? Do you represent your community well, as a high performing individual?

Secondly, and this applies to each member of a team, whether they’re the leader of the team or not; if you’re going to be a high performing individual as part of a high performing team, you must check your ego (because, likely, it ain’t about you), and, as they say, you gotta get in the zone!

If you want the guy to your right and the guy to your left to be guys who are aware of the standards and take those standards to the next higher level, then YOU have to be the guy on their left or right who’s aware of the standards and takes those standards to the next higher level. This means [to the best of your ability] knowing what is ahead of you and being prepared for it — physically, mentally, spiritually, materially, etc.

Scripture records that “iron sharpens iron” (Prov. 27:17); we’re all familiar with that verse, but the outcome is obvious: that of becoming a high performing tool (a sharp team member, husband, father, athlete, community leader, etc.) because YOU sharpen and are being sharpened. High performing teams could also be likened to the “chord of three strands that is not easily broken” (Ecc. 4:12). Each strand performs at a standard, if you will, when he is selfless and committed to the cause.
HOME causes?
CHURCH causes?
WORKPLACE causes?
COMMUNITY causes?

No matter the cause, be a high performing member by finding out the standards, upholding them, AND taking them to the next higher level. Aye?

*Changed Log reps to 9x

Gas Pumpers

LBC’s

Both groups of 4 PAX got in their fair share of rounds on the log (6 rounds); seems to YHC that the last round we might have been going down, ducking under the log, rather than actually lifting it up from shoulder to shoulder… Time for one last set of Mary. PAX partnered up for…

Cindy Sit-ups/Block Big-boys: 9x (PAX interlocked feet to perform big-boys while exchanging Cindy back and forth when in the up position)

That’s a wrap – time to logout!

COT/BOM:

Announcements: Later today at Crossroads a special “5 to 10” service with 1st Responders in memory of 9/11, 10 am; Delmarva Christian School fundraiser, Oct. 5; Grace Church Father/Son Campout, Oct. 5-6

Prayers: Several items entrusted to the Lord of behalf of the HIM present.

Anybody else’s shoulders screaming? Whew! Great push by HIM, men who I’d call High Performing Individuals. And yes, it’s ’bout time we use that log. Fartsackers, y’all missed out! Think we might have to name her!

~Chappie, [Logged] out!

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