Shuttle Run format with exercises on each end. 30 exercises for 30 reps with Prison Break in between from end to end of CHOP parking lot.
Merkin
Squat
LBC
Derkin
FWD Lunge (Alt. Legs)
Flutter Kick IC
Incline Merkin
Reverse Lunge
Scissor Kick IC
Diamond Merkin
Mexican Jumping Beans
Box Cutters IC
Ranger Merkin
Calf Raises
Leg Lifts
Wide Arm Merkin
Iron Mikes (Lunge Jumps)
High Plank – 30 Count
Shoulder Taps
Apolo Ohno’s
American Hammers IC
Overhead Claps
Burpees
Box Cutters IC
FWD Arm Circles IC
Broad Jump to Back Peddle
Forearm Plank – 30 Count
Reverse Arm Circles IC
Wall Sit – 30 Count
Big Boys
3rd F Message: The Joy is in the Journey
“Success is a journey, not a destination”
I’ve heard many times that if you want to hear God laugh, tell him your plans. As I reflect on the last decade of my life, it looked nothing like I would have scripted. It had deep dark valleys and some wonderful mountaintop experiences, both of which I would not have expected. I had big goals set for things I wanted to achieve by 30 and quite frankly the bulk of them never came to fruition. But I’m confident in this, that He who began a good work in me, will be faithful to complete it until the day of Christ Jesus (Philippians 1:6).
“For I know the plans I have for you, plans to prosper you and not to harm you, to give you a future and a hope.” -Jeremiah 29:11
As leaders and High Impact Men, it is our responsibility to cast vision, set goals, and know our direction. However, as leaders, we also need to be emotionally stable enough to embrace and enjoy the journey, even when it takes us down a different path than planned. Leaders love the journey, leaders love the process. Leaders stay diligent even when things shift, because ultimately they know that God will work all things out for the good of those who love him (Romans 8:28). Embrace the Journey, Find Joy in the Journey, and keep traveling toward your destination, even when a decade is nothing like you expected.
“Let us not become weary in doing good, for at the proper time, we will reap a harvest, IF we do not give up.” -Galatians 6:9
PAX – Chappie, Toy Soldier, Summit, Vanilla, Waterfall, & Fireplex
QIC – Fireplex
Warm up
SSH – 25 IC
Cherry Pickers – 25 IC
Bolt 45’s IC (4 Count) – 15 squats to halfway down. 15 squats halfway to full down. 15 full squats.
Windmills – 25 IC
Inch worms – Approx. 70 ‘(7 Parking Spaces)
Bear Crawls – Approx. 70’ (7 parking Spaces)
The Thang
The Sheldon Cooper – Not On a Hill! – We did not mosey to “Oh Hill No” to complete the Thang as was originally planned. Q will save that one for a Saturday or for a much cooler morning. Complete 10 Burpees, 10 Squats, 10 Merkins & 10 Big Boys. Run around the AO (Capri Lap that measures by Google Earth at .26 miles) and complete 9 Burpees, 9 Squats, 9 Merkins, & 9 Big Boys. Run Capri Lap after each set. Descending until reaching 5 of each exercise as time was not in our favor to descend all the way to 1 of each exercise. 79o and very humid conditions at 5:15 a.m. worked against all HIM.
F3 Message
Q shared some personal reflections on Father’s Day. The focus placed on positive influences of a Father that instilled a gift of work ethic that included follow through on commitments and obligations. I am forever grateful for that gift.
Q shared excerpts from a word found online from the Everyday Christian published in 2009 by Chuck Mason . The full message as posted by Mr. Mason appears below.
“In Numbers chapters 28-30, Moses prepares the Israelites to enter the promised land by reviewing God’s rules on offerings, sacrifices, celebrations and vows. Moses is going to die and Joshua has been appointed to take over. So the generation has changed, the leadership is about to change, but the ways of God never change. Isn’t that refreshing? When God says something, He means it. He is faithful and true to His word; He can be counted on.
Unfortunately that isn’t always true for you and me. Numbers 30:1-2 says “This is what the LORD commands: When a man makes a vow to the LORD or takes an oath to obligate himself by a pledge, he must not break his word but must do everything he said.”
Our words are important to God. When we make a commitment to someone we should keep it. He takes our promises to others and to Himself very seriously (whether we do or not). Let’s face it, we all have good intentions, but many times we don’t follow through on them.
Jesus spoke about this as well in Matthew 5:34-37: “But I tell you, Do not swear at all: either by heaven, for it is God’s throne; or by the earth, for it is his footstool; or by Jerusalem, for it is the city of the Great King. And do not swear by your head, for you cannot make even one hair white or black. Simply let your ‘Yes’ be ‘Yes,’ and your ‘No,’ ‘No’; anything beyond this comes from the evil one.”
This is a scripture I have used over and over again with my daughters. The first time it came up was when I overheard them in the back of the van doing a “pinky promise”. This verse came to mind and I explained to them that Jesus wants us to be so honest and careful with our words that any kind of “special promise” is unnecessary. The other important parenting application of these words from our Savior is that when Mom or Dad says “no”, we mean “no” so there is no need to ask again. It is easy to see that breaking a commitment to do something you said you would do is wrong, but sometimes a little less obvious when it is applied in the other direction. When we say “no” and then later give in, we are sinning according to this scripture. In order to properly model this biblical principal to our kids we must allow our “no” to mean “no”. Eventually they will understand that asking again and again is of no profit.
Too many times in our culture, our promise is like saying “unless something better comes along.” This command of the Lord says we should not break our word, period. We may very well change our mind about something, but we still do not break our word. I once heard a male celebrity say of his wife: “We’ll stay together as long as things are good.” You may have guessed–they are divorced today.
Whether we are joining a team, an activity or a class, God expects us to fulfill our obligations. Volunteer work, job, church, marriage, home mortgage, etc., we should live up to our word. In many circles today, the breaking of an oath is just standard business practice–but before God, it is simply sin.
Because God takes our vows so seriously, sometimes it is better not to make a vow. Ecclesiastes 5:5 says, “It is better not to vow than to make a vow and not fulfill it.” This passage goes on to say “do not let your mouth lead you into sin”. We need to carefully consider our words and the commitments we make for ourselves and for our family. Vowing is voluntary and should stay in line with what pleases God. We need God’s direction in making vows. Take some time, don’t answer someone rashly, seek the Lord’s best and His wisdom before making a decision.
If you find yourself breaking commitments you’ve made on a regular basis, it may be that you are overcommitting yourself to begin with. Too many times we think everything looks good, there are so many opportunities for “good” things, activities and social events and we want to do them all, but it is not feasible or realistic for us or for our families. We must be discerning, prayerful, cautious about how we commit ourselves and our family. We need room in our days, our weeks and our lives. If the only speed in your life is “rush”, this can be a sure sign of overcommitment.
So, what about you? How does the Lord want you to apply this scripture? Ask yourself these questions:
Can I be trusted?
Am I known for my integrity?
Does my “yes” mean “yes” and my “no” mean “no”?
Think of the last 3 obligations you made. Did you completely fulfill them?
What am I teaching my kids regarding commitments? From my example and from what I require of them with their commitments?”
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Prayers specifically for the Pedrick Family, Jones family, Aaron, Stealth & Toy Soldier. Please keep all our HIM in your thoughts and prayers.
8 HIM posted this morning for a fun match on the pitch. (Soccer term for field). The grass was cut and the HIM were ready to get after each other and show their skills (or not) in the crab walk vs bear crawl soccer match!
Disclaimer
Warm up:
-Capri lap
20-SSH
15-windmills
15-cherry pickers
20-mountain climbers
Crab walk VS Bear crawl Soccer.
20 minute match. One team crab walks while other bear crawls. Teams switch positions after each goal. Goalie for both teams is in the plank position. Both teams rotate goalie between each goal.*** rules changed as game progressed.
^^^Match Highlights
-‘good guys’(fireplex, chairman, toy soldier and nugget) topped ‘bad guys’ (summit, vanilla, leatherman and chappie) 4-3!
-fireplex was match MVP with winning goal!
* 3rd F
ABs on fire workout
1. Windshield wipers
2. Big boys
3. Reverse crunches
4. Bicycle crunches
5. V-sits
6. Heel touches
10 reps each X 2 sets
Group Merkins. (4 HIM in square in plank position with their feet on each other’s back.
Good guys did 7
Bad guys did 10 for punishment (mostly humiliation)
Ended in COT
* 3rd F
Overview-In a Pit with a Lion on a Snowy Day: How to Survive and Thrive When Opportunity Roars by Mark Batterson
Your greatest regret at the end of your life will be the lions you didn’t chase.
You will look back longingly on risks not taken, opportunities not seized, and dreams not pursued. Stop running away from what scares you most and start chasing the God-ordained opportunities that cross your path. In a Pit with a Lion on a Snowy Day is inspired by one of the most obscure yet courageous acts recorded in Scripture, a blessed and audacious act that left no regrets:
And Benaiah the son of Jehoiada, the son of a valiant man, of Kabzeel, who had done many acts, he slew two lion like men of Moab: he went down also and slew a lion in the middle of a pit in time of snow:(2 Samuel 23:20)
1/2 mosey to tenth cone and back with 40lbs -1/2 stay back and do ‘blockees’ – burpees with blocks. Switch.
All pax side shuffle to 9th cone. side shuffle back to start
8th – at each cone stop and do amount of merkins per cone you are at. To and back
7th – NUR to cone, high knees back
6th- lt dan to cone ,mosey to cone 5 for toy soldier ab set , mosey back
5th – repeat cone 10 routine but to 5th
4th- mosey to cone. Lbc’s at each cone on way back 40,30,20,10
3rd- lunge walk to cone with 40lbs, mosey back
2nd- mosey to cone- 10big boys mosey back
1- inch worm to cone , burpee with broad jump back.
30 squats with 40lbs oyo
3rd F- reading from qsource on Q preparedness
Within F3 a leader is called the Q, which is a man who takes responsibility for the outcome.
Because F3 is an organization of leaders rather than an organization with leaders, every man is asked and expected to be a Q, both within F3 and in the other groups in which he is a member outside of F3. This call to leadership arises from F3’s Mission , which is to plant, serve and grow men’s small workout groups in order to invigorate male community leadership.
Some outcomes are envisioned beforehand by the Q while others are thrust upon him by unexpected and sudden circumstance. For envisioned outcomes, the Q can anticipate and get prepared for what will be expected of him to be effective. But the Q cannot do that for unexpected outcomes because they come upon him suddenly—for those outcomes he must already be prepared to be effective.
To effectively respond to both the envisioned and circumstance-driven outcomes that arise along his path, the Q must gradually but consistently accelerate his Preparedness through four distinct quadrants: Get Right, Live Right, Lead Right and Leave Right (the G3L).
• GET RIGHT (Q1): to properly align himself the Q takes the Daily Red Pill (the DRP). This is his daily commitment to accelerate his fitness, fellowship and faith.
• LIVE RIGHT (Q2): to be purposeful the Q focuses on IMPACT. This is the forcible contact to strong effect that the Q will have on the other members of his groups if his personal alignment is proper.
• LEAD RIGHT (Q3): to practice effective leadership, the properly aligned and purposeful Q continually hones the skills he needs to enable his communities to be healthy, his organizations to be effective and his teams to be dynamic.
• LEAVE RIGHT (Q4): to build a legacy, the aligned and purposeful Q exerts disruptive leadership with IMPACT throughout his lifetime and beyond.
The QSource provides a guide to Preparedness to help the Q accelerate through his G3L.
Warm-O-Rama: Courtesy of Waterfall: 21 SSH, 21 of something YHC can’t remember, 21 Windmill, 21 Merkins all done OYO, no chatter allowed, done as a “moment of silence.”
The Thang:
A few guys were either out of town for the holiday, or decided against doing the hard thing and busting out of the Fartsack. Six HIM posted for a Memorial Day – 21 Gun Salute. Well, that was until we made our way to the second of 7 COP’s, where we all learned that Fireplex REALLY knows how to make an entrance. Seriously though, who else would be dropped off to a workout already underway by a firetruck? (THAT’s what HIM do!) Fireplex quickly caught up on the COP just completed and off we went, continuing our Memorial Day Patriot Run w/the 21 Gun. At one point someONE made a failed attempt at turning it into a “Don’t Tread on Me Patriot Run.” Didn’t work today but it got the wheels turning. Aye like it! Patriot Run = Indian Run, but with Old Glory Shovel Flag at the front. Don’t Tread on Me = Patriot Run, but Snake Run style. It’s gonna be good!
Today we logged just over 2 miles on the Patriot Run, which was our mode of transition between the 7 COP’s. (The Skinny: 7 PAX, 7 COP’s, 3 workouts at each COP with 21 reps each.)
COP locations, each named after a fallen warrior (Patriot Run in between). Pre-stashed Warrior bios were read by PAX at each location…
▪CHOP AO – “Blake”
▪DENTIST OFFICE – “Creighton”
▪ACE HARDWARE- “Mullen”
▪H.O.B. Elementary – “Roberts” + “Brittingham”
▪DOCK LOT – “Loncki”
▪MILTON MEMORIAL PARK – “Murph Modified”
▪CHOP AO – “Brown”
——————————————————————————
U.S. NAVY SENIOR CHIEF BLAKE MCLENDON, 30, of Thomasville, GA, assigned to Naval Special Warfare Group (SEAL Team 2) was killed Sep. 21, 2010, in a helicopter crash during combat operations in Zabul Province of Afghanistan. He is survived by his wife, Katie.
“Blake” – CHOP AO
▪21 Steps Lunge Walk with F3 (Yowza! THAT log is heavy! Omaha’d to 7 steps per team, switched til 21 steps done)
▪21 Steps Block Hair Burners (push Cindy) – whoa, good gracious Flutie, they do stink!
▪21 BTW Merkins (AMRAP to Regular)
Patriot Run to Dentist Office…
ARMY SGT ANDREW CREIGHTON, 23, of Laurel, DE and a graduate of Sussex Tech. Assigned to 3rd Battalion, 1st Special Forces Group (Airborne), Ft. Lewis, WA, died July 4, 2010, died of injuries sustained on July 1 while conducting combat operations in Oruzgan Province Afghanistan.
Hey everyone, look! It’s a firetruck! (We’re still boys and we get excited about firetrucks.) We also still get excited about limos. Again, nice ride Fireplex! Quick catchup on the routine by our brother, and off we go.
Patriot Run to Ace Hardware for the next COP…
—————————————–
ARMY WARRANT OFFICER SEAN W. MULLEN, 39, of Dover, DE – Assigned to 2nd Battalion, 5th Special Forces Group (Airborne) Ft. Campbell, KY died June 2, 2013 in Lashkar Gah, Afghanistan, of wounds caused by an IED.
“Mullen” – Ace Hardware
▪21 Lunge walk, Squat Presses (w/rocks from parking lot flower gardens)
▪21 Apollo Ono (side to side over parking lines)
▪21 Scorpion Merkins (switch legs @ half)
Patriot run to H.O.B. …
—————————————————–
MARINE LANCE CORPORAL ANTHONY P. ROBERTS, 18, of Bear, DE. Assigned to 2nd Battalion, 4th Marines, 1st Marine Division, I Marine Expeditionary Force, Camp Pendleton, CA; killed in combat Apr. 6, 2004 in Ramadi, Iraq, barely six months after graduating from boot camp and less then eight weeks after arriving in Iraq. A son, a brother, and a friend he is described by family as a dedicated Marine who died fighting for his country.
*Since our pain station was at H.O. Brittingham Elementary, prior to hearing the Roberts bio, YHC also shared another brief bio of one of Milton’s own: Lance Corporal Wayne Brittingham. YHC spoke of the close connections one of my church members has to this fallen warrior (they were best friends growing up). Brittingham was KIA in Vietnam, March 1, 1968.
AIR FORCE SENIOR AIRMAN ELIZABETH A. LONCKI, 23, of New Castle, DE. Assigned to the 755th Civil Engineer Squadron, Hill Air Force Base, Utah. Was killed by a vehicle-born IED Jan. 7 2007 while serving near the Baghdad area of Al-mahmudiyah during Operation Enduring Freedom. She was 20 days from returning home where she was to be engaged to her boyfriend.
“Loncki” – Dock
▪21 American Hammers
▪21 Iron Mike
▪21 4 Count Freddies IC
Patriot Run the long way (do the hard thing) to Milton Memorial Park…
————————————–
Several times we have done (“The Murph”) here in Milton Memorial Park. The full Murph is named after LIEUTENANT MICHAEL P. MURPHY, known to do the following routine daily: Run 1 Mile, 100 Pull Ups, 200 Push Ups, 300 Squats, Run 1 mile…all while wearing a 20 lb flack vest. On June 28, 2005 Lt. Murphy was the officer in charge of a four-man SEAL element in support of Operation Red Wing tasked with finding a key Taliban commander near Asadabad, Afghanistan. His story is told along with Matt Axelson’s, Danny Deitz’s, & Marcus Luttrell’s in Lone Survivor. After coming under enemy fire in extremely harsh/high altitude terrain. Murph deprived himself of cover in order make contact with a quick reaction force to request assistance. He was shot in the back but continued to battle in the 2-hour gunfight. Lt. Murphy, KIA, was the first naval officer to be awarded the Medal of Honor in Operation Enduring Freedom. He is survived by his parents, Dan & Maureen Murphy, and his brother John.
“Murph” – Milton Memorial Park
▪21 – Pull Ups (AMRAP to modify w/”L” Lifts)
▪21 – Prison Cell Merkins
▪21 – Squats
Patriot Run, return to CHOP AO…
—————————————-
U.S. NAVY CHIEF SPECIAL WARFARE OPERATOR (SEAL) ADAM LEE BROWN:
36, of Hot Springs Arkansas, was killed March 17, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, and 2 children, Nathan & Savannah.
“Brown” – AO
▪21 Block swings (kettle bell style)
▪21 Burpees (Omaha’d to 21 Blockees) – look what you missed Waterfall & Tippman.
▪21 Steps Partner Push
——————————————————-
That was it, we wrapped a bit late but got the full workout in. Thanks to all the PAX who posted instead of fartsacking on a vacation holiday. It was truly an honor to workout today in honor of those who paid the ultimate sacrifice for our freedom. And it was an honor to Q it up today! YHC appreciates the cleanup help too. That log…it’s heavy! Aye!
COT
Announcements: Memorials Service at Milton Memorial Park begins at 11:00 hrs. Thanks Chattahoochee!
Prayers: for several PAX and/or family members: Chairman’s mom, Brenda. The man saved from an OD this Gloom (Tclaps to our local EMT’s). Families of the fallen. That God (SkyQ…better yet, SoulQ) would be our help in being the HIM He’s called us to be in our Homes, Workplaces, and Communities.
