QIC- Summit 

Warm-a-rama

Capri lap around park

SSH- 18 IC

Cherry pickers – 18 IC

• Mosey around Park , end at PAVILION of pain.
• Super 21-

21 Prisoner squat – 21American hammer IN CADENCE..????????‍

• Stairway to seven….

• 3rd F 
• Stress testing builds reliance

  Reliance is the heart of Trust. For a Team to be Dynamic, the Members must implicitly and fully rely upon each other to Competently perform their part of the Team’s Mission-essential Tasks. It is not enough for a man to tell his Team Members that he can do his job, or even for the Q to do so. They have to see the man in action under stress for reliance to build.

  Whether it is the character of another man or a footbridge over a gorge, we only decide to step forward in reliance if we believe it is strong enough to keep us from falling. If we don’t believe a man’s character can bear the weight, we won’t rely upon him any more than we would a rickety bridge over a rushing river.

  The most efficient method to gauge the strength of something is to stress test it under a controlled environment to find the point at which it breaks. We do this with a footbridge by jumping up and down on it at a point where it spans a place that won’t kill us if we break through. If a bridge can hold the jumping-me ten feet over the ground, then I assume I can rely upon it to hold the walking-me fifty feet over the gorge.

  With men the stress test principle is the same, although the means and methods vary by what we need the man to do. For example, a candidate for public office is subjected to the stress of a political campaign. If he cannot withstand that without breaking down we deem him too unreliable for the pressures of the office he seeks. An attorney must shoulder the stress of the bar examination before he can be trusted to try a case. A doctor must survive the rigors of his residency before lives will be placed in his hands. Passing the stress test indicates sufficient strength to bear the weight of the real thing.

  When applied to a man rather than a thing, stress testing serves a dual purpose. Like it does with the bridge, it demonstrates reliability to others. But, unlike the bridge, it also demonstrates to the man himself that the reliance of others is justified. Passing the stress test gives a man the confidence he needs to take on the responsibility of what comes afterwards. “If I got through that,” he tells himself, “then I have what it takes to get through this”. You can trust me because I am reliable—I trust myself.

QIC: Leatherman

AO: Primis, Lewes

PAX:  Vanilla, Chappie, Chairman, Stretch,

Warm-O-Rama

SSH -18 IC

MC-20 IC

Merkins – 10 IC

Quick run to Savannah Rd and back to the Docks. 

The Thang Part 1

Rinse and Repeat 3 times

10 LBCs

10 LEG RAISES

10 LBCs

10 HANGING LEG RAISES

10 LBCs

10 MC each leg

10 LBCs

10 BYCYCLE LBCs

10 LBCs

The Thang Part 2

10 FORWARD LUNGES ( each leg )

10 BOX JUMPS

10 REVERSE LUNGES (each leg )

10 STEP UPS ( each leg )

10 PRISION SQUATS

10 AL GORES HELD FOR 10 COUNT ON Q.

Break for 3rd F

Today is 1 year that my M has been on a Life changing health journey. My wife was over 250lbs this time last year and now is down to 160lbs. Her commitment to changing her life for the better was not just for herself but for our 4 kids. She in turn was my motivation for my life change. I was 313lbs this time last year and now weigh 208.lbs. Our Pastor made a comment to us a couple weeks ago and said that he sees a difference in the way we love each other. Thinking on that makes sense because for us to be able to truly love our spouse we had to love our selves. Behind every strong man is a strong women, if were not for her being a strong women who knows where we would be.

The Thang 3

Mosey over to the Compass by the Over Falls Ship

10 MERKINS

10 WIDE MERKINS

10 DIAMOND MERKINS

10 STAGGERED MERKINS ( switch up ) 10 MORE

20 PLANK SHOULDER TAPS

10 LEFT LEG RAISED MERKINS

10 RIGHT LEG RAISED MERKINS 

The Thang 4

Mosey to the Basketball courts

20 PRISION SQUATS

20 MOUNTAIN CLIMBERS

20 PRISON SQUATS

20 MOUNTAIN CLIMBERS

20 PRISON SQUATS

20 MOUNTAIN CLIMBERS

HOLD PLANK TILL GROUP IS DONE

RINSE REPEAT 3 XS

FINISH LAST 60 SECs WITH FOREARM PLANK.  ( Q had to do extra 15secs since I dropped ) VANILLA REMINDED ME IF YOU CANT DO IT DONT Q IT  SO I HAD TO MAKE UP FOR IT !!!!

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

Humbly Your QIC,

Leatherman .

Warm-up  50 SSH, 25 cherry pickers, 25 windmills

The Thang-  Mosey 1 lap inside tennis court, 1 lap karaoke switch sides at half way, half lap high knees, half lap toy soldiers.

Deck-of-death –  Deck of cards each suite represents an exercise  deal off 1 card at a time face value represents reps lots of spades seemed to of showed up during the beginning to create a little chatter

Diamonds- diamond merkins

Clubs- prisoner squats

Spades- big boy sit ups

Hearts- Bobby Hurleys

left 2 Jokers in the deck if joker showed up that was 5 burpees

With the message I asked each pax to tell the group what F3 meant to them lots of good input

ended with Count-o-rama, Name-o-rama and COT

 Initiation of Site-Q  (Vanilla)  Official Shovel-flag Hand-off

QIC – Leatherman – VQ

AO – Primis Oppidum (First Town) Lewes, DE

PAX – Chappie, Vanilla, Summit, Canvas, Leatherman(Citronella), Ice Beaker(FNG), Stretch(FNG), Spokes(FNG).

FNG Count – 3

Warm-O-Rama

SSH – 20 I/C

Mountain Climbers – 20 I/C

Cherry Pickers – 20 I/C

Capri Lap around the Courts.

The Thang – Mid Week Fathers Day Beat Down

30 – Over Head Squats with Coupon (Cinderblock)

40 – Erkins on Coupon

30 – LBC

40 – Derkins on Coupon

Lap around Courts

Rinse and Repeat 5 times

(Due to time we had to stop before everyone hit their 5th set.)

NOTE – Or was it 40-30-40-30 or 30-30-30-30 Who knows after the first set !!

3rd F  (Blog from allprodad.com) SEE BELOW

Finished the Workout with: 

10 Shoulder Tap Merkins with Partner

10 Plank Holds 10 BB with Partner ( Partner holds plank on Partners knees doing  the BB) Switch when done

10 Partner Squats and Merkins ( Partner holds Feet and when Squat other partner Merkins) Switch when done

10 Leg Raises On your OWN

10 Bicycle Crunches

 15 Sec – Hold 6 inches then raise a little hold another 15 Sec then lower back to 6 Inch Hold and done on Q call.

Name-O-Rama

• 3 FNG’s named

COT

• Announcements: Other AO’s, other days of the week…check ’em out!
• Prayers

3rdF MESSAGE (shared by YHC at the half-way point of workout)

–10 Things Scripture says about being a Father–

There is nothing easy about being a dad. Especially nowadays, if conversations around the water-cooler are anything to go by. Well, we hear your pain. But, an honest look at history reveals a comforting familiarity to the foundational premise.

Fact is: dads have been throwing their hands up in the air for literally thousands of years. Fortunately for us, this means we don’t have to reinvent the wheel. The iPod, maybe. But the wheel, no.

While children were frustrating the dads of yore, the teachers of yore also came up with their own ideas. So we took a look:

“10 ways to teach your son to fight Romans” didn’t seem PC.

“10 ways to marry off your daughter before she becomes a teenager” also didn’t work for us.

“10 ways to plague the Egyptians” wasn’t going to pass muster with the State Department.

The good news, however, is that we did find the following 10 things Scripture says about being a father:

1. Don’t provoke your children (Ephesians 6:4)

The alternative, the scripture suggests, is to raise them to be young people of faith.

2. Be your child’s “First Teacher” (Proverbs 22:6)

It’s our responsibility to “train up a child in the way he/she should go.” Not the school, not the government, but you—and that means dad.

3. Dads need to exemplify a good life (2 Cor. 3:2-3)

Scripture teaches that who we are and how we live is like a “letter from God.” Our kids read that letter, every day.

4. Provide for your family (I Tim. 5:8)

This idea covers more than rent and food. As dads it’s our responsibility to make sure our family’s needs are addressed across the board. No ducking out of this one.

5. Good dads discipline their children (Proverbs 13:24)

The one who loves their children, scripture says, “is careful to discipline them.” This is also about proactive leadership in our homes.

6. Dads spend time with their children, and it’s not empty time (Deut. 6:6-9).

The scriptures are clear that dads must engage their children in the kind of deep, heart-to-heart conversations that impart more than facts, but teach wisdom. Schedule some regular “conversational walks” with your children, one on one. Family time that counts.

7. Compassion is a “dad” characteristic

As a father has compassion on his children,” Psalm 103:13 points out, “so the LORD has compassion.”

8. “Put your money where your mouth is”

Well, not in those exact words. But James 1:22 instructs us to not only be “hearers” of God’s word, but “doers” also.

9. Dads never give up on their kids

The story of “The Prodigal Son” (Luke 15:20-24) is the story of a father who never gives up hope and is ready to receive his child back with open arms. We can discipline, we can hold accountable, but we must never give up.

10. Dads pray for their children (1 Chronicles 29:19)

King David prayed for his son, Solomon. Children who know without any doubt that their dads pray for them every day own a deep sense of love and security.

~ Leatherman on the VQ, out!