timeclock – F3 First State

Gone to the Bank…

MacDaddy — Wed, 10 May 2023 12:21:33 +0000

F3 Workout 5/10/23
AO: GritMil
PAX: 8
PAX Names: Sherlock, Whirlybird, Focker, Spreader, Deez, TimeClock, Ruxpin, MacDaddy.
QIC: MacDaddy
FNGs: o

Back Blast:

Warm –O-Roma
SSH X 20
Cherry Pickers x 10
Burpee Humpers X 10
Bolt 45s

The Thang:

¼ Mile Mosey to Old Wilmington Trust Bank parking lot by way of “The price is right run”.

Break into teams of two, one HIM conducts designated exercise on the wall while the other Bear Crawls ¼ way of parking lot, then NURs the rest. Then 10 SSH, 1 Burpee Humper, mossy back to their partner for the switch. Each round increases one burpee humper for a total 10 burpees humpers.

Wall Exercises:
Tri-cep dips on wall for 200 reps combined with partner.
Single leg lunges on wall (switch on 10 for each leg) for combined 200 reps.
Derkins on the wall for 200 reps.
RnR

3rd F:
“Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.” – 1 Thessalonians 5:16-18
(In everything, give thanks).
When is it easiest to be thankful? When things are going good, right? I find this to be very true in my own life. Maybe it’s good news that a particular test was negative, may something like our response after we find our keys. (O thank God). It is certainly easier to praise God when you are happy, you and your family are healthy and comfortable, and life is going great.
Well, it is just as important, if not more important, to thank Him in the midst of trials, when things are not going well, when our health is under attack, when there is something going on that drains us and puts all our focus on that hardship.
Here in 1 Thessalonians, Paul tells the church at Thessalonica to rejoice always and give thanks in all circumstances. Why is this so important for Paul to inform the church and us? Maybe they were acting thankless, or showing a lack of appreciation towards God. The reality is and sometimes it’s hard to hear, but God is in control of all things and always has a plan for us. The trials we face are not pointless, they may serve a bigger purpose than what we can understand. Sometimes God calls us to suffer, and sometimes God brings us overwhelming joy, but ultimately, God calls us to a lifetime of continual thankfulness. As the bible verse says, It is God’s will that we give thanks.
Let take a quick moment to go around and mention one thing that we are thankful for.

¼ mile “The price is Right Mosey” back to AO for COT

The Dead Cockroach Feb 3rd

Dallas Reynolds — Thu, 03 Feb 2022 15:12:29 +0000

F3 is the place to be, for both you and me. Nobody here forces you to do what you do. We are here to help, not only when you yelp but also in our daily lives, for those things you can’t tell your wives. It’s time to get this show on the road, before our energy gets forever slowed.

Warm up

25 Cherrypickers, 25 Side straddle hops, 25 windmills

Mosey to ACE parking lot to do 25 merkins, 25 big boys, carry weights while others planked or bear crawled behind you, 25 jump squats, wall sit for 2 minutes, dead cockroach for 2 minutes, mosey to CHOP for Circle Burp and ended with 25 (3 count) flutterkicks.

The 4 Horsemen

Looney Tunes — Wed, 20 Oct 2021 15:07:09 +0000

F3 WELCOME & DISCLAIMER Disclaimed.

The HIM : Chappie, Ruxpin, Woodstock, Waterfall, Mac Daddy, Sherlock, Special Guest: Timeclock Looney Tunes on Q

WARM-O-RAMA:

30 Side Streudal Hops,

30 Windmills,

30 Imperial Walkers,

30 cherry pickers,

30 Maracan Night Club

THA-THANG 4 Rounds of Staple Exercises:

Horseman 1 | ROUND 1:MOSEY

Bolt 45

40 Dips(tricep dips)

30 little baby crunches(LBCs)

30 merkins.

Horseman 2 | ROUND 2:

50 squats,

40 mountain climbers,

40 Big Boys

40 DERKINS

Horseman 3 | ROUND 3:

BEAR CRAWL

40 Squats

40 Dips(tricep dips)

30 little baby crunches(LBCs)

30 merkins.

Horseman 4 | ROUND 4:

Mosey

20 Squats

30 Dips(tricep dips)

30 merkins.

30 little baby crunches(LBCs)

BONUS: 20 Military Big Boys(Guy holding your feet)

THE 3rd F The 4 Horsemen:
I went to an Iron Council event called the Maine Event with what i thought was a Battle plan.

The focus is on the Battle Planner which has 4 quadrants Calibration | Contribution | Conditioning | Connection. Right now, I’m focusing on Contribution(business) this quarter, my calibration is good, my conditioning is good, my Connection quadrant was all about connecting with business owners and NOT about connecting with my family.
Then, we had a CONNECTION presentation by Taylor Jacobson. I fully planned on zoning out but I think the “Jocko Go” kept me super focused all weekend.

He began going through the 4 Horsemen of Fractured Relationships:
The First Horseman: Criticism – and I think, “Oh I criticize people sometimes, but my home life is great. This is just coincidence.”
Second Horseman: Defensiveness: Always justifying yourself. I think, “Well, I have to do that, I HAVE to be defensive. My family doesn’t understand how hard I work.”
Third Horseman: Contempt: -“I dont do that” then once it was explained as talking down, I thought. “shit I do that, but in a funny way, that’s ok right?”
Most importantly, contempt is the single greatest predictor of divorce. It must be eliminated.

Fourth: STONEWALLING: Zone Out, ignoring.
It was at this point I wanted to sneak out of the building and hitchhike home down I-95.

I was uncomfortable. Very uncomfortable. As uncomfortable as an Atlas Stone on my shoulder. As uncomfortable as realizing that Taylor is telling stories as examples and he might as well use my name.
I realized- The Four Horseman were right outside my home. Just waiting.
It was a good wake up for me to be honest, I may have been taking my family relationships for granted.
Luckily, Taylor gave us some antidotes to fight these 4 bastards.
The 4 Antidotes
Criticism:
Gentle Startup Dealing with problems in a calm and gentle way. The focus is on the problem—not the person.
Defensiveness
Take Responsibility Own up to your behavior without blaming others
CONTEMPT
Share Fondness & Admiration Foster a healthy relationship by regularly showing each other respect and appreciation. • Show affection. • Recognize your partner’s strengths. • Give compliments
STONEWALLING
Use Self-Soothing Use relaxation techniques to calm down and stay present with your partner.
• Agree to pause the conversation briefly.
• Use deep breathing. • Use progressive muscle relaxation (PMR)

I usually I keep these things to myself, “I’ll work on them in silence”. This time, when I got home I opened my notes and showed my wife the Damn 4 Horsemen of Fractured relationships.
Im fighting them off now- it’s been a week since I got back from Maine. The other morning I got a little heated at something (dog related or probably job related) and I could feel myself wanting to STONEWALL.
I forced myself to tell my wife a separate story about farming or something to establish that: 1) the argument was over, 2) I’m not mad- we cool.
We dont know what we dont know.

And we dont know what to ask. I would’ve never googled 4 horsemen unless I was looking for a Ric Flair Meme.

https://www.therapistaid.com/worksheets/four-horsemen.pdf