TRex

Looney Tunes in The Multiverse of Madness

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Looney Tunes on Q at CHOP for a cold windy Spring day in May. The point of the workout was to throw some Chaos into the Routine to mix things up, keep us out of breathe and our bodies guessing.

21 Men Posted to the CHOP for this morning’s beatdown.

Warm Up 5:15-5:20 minutes

  • 20 Morrocan night club
  • 10 Burpees
  • 20 Harry triggers
  • 20 on your 6 hairy triggers
  • 10 Count back leg stretch
  • 20 Imperial Walkers
  • 20 Side Straddle Hops


Part 2 5:20-5:25 Minutes Wosey to the Wall

  • 10- In Cadence Inverted Merkins
  • 20 – Big Boys

Part 3 5:25-5:35 Minutes

Half Mile Mosey to the Bottom of the Hill

3rd F– See Below

  • Bolt 45 Part 1 at bottom of hill
  • Nur to top of the Hill
  • Bolt 45 Part 2 at top of hill
  • Bear Crawl down
  • Bolt 45 Part 3 at bottom of hill

At this point it was rumored through Quattro that Hideous complained about the Awesome workout we were having. So Looney Tunes pulled the plug! Declaring we were stopping the workout and heading back to CHOP to start over.

That’s it’s! Mosey Back to CHOP: 5:35-5:45 Minutes

Part 4 5:45-5:55

3 Knees Over Toes – Wall of Pain

  • 25 Tibialis Raise – Back against the wall, Feet shoot out. lift feet lower them.
  • 25 FHL Calf Raise (Flexor Hallucis Longus) Hand against the wall feet shooting out
  • 25 Repeat Tibialis Raise

PART 5 5:50-5:55 am

Coupons to Hell

Teams of three with Coupons

Everyone had the chance to go Once:

Man 1 – 20 Slow Bicep Curls

Man 2 – NUR with block

Man 3 – 20 Slow Overhead Press

DONE

We named a new FNG- Boones Farm! Welcome to F3

3rd F from John Whiting-Bulletproof Entrepreneur You’ve got this ultra-powerful tool at your disposal and nobody has ever shared with you how to use it or even what it is!You are composed of mind, body and soul.You are a soul, a being, YOU. You just happen to be living in a body. When someone is talking to YOU, they’re talking to you, not the body, not the mind… YOU!
You are incredibly powerful. Your thoughts until this point in your life have created the reality which you now know.Some may call this “your heart”Every single thought you’ve had has created your reality perfectly.

Your MIND is separate from YOU

Your mind is a collection of mental image pictures organized by similarity.

They go back in time since the beginning
You are not born with fear and anger. They are learned, recorded and stored as mental image pictures.Your mind is the voice you hear telling you to be afraid, angry, sad, depressed, resentfulYour mind is NOT YOU.
This is incredibly important
Your body is not YOU eitherYour body is a vehicle for this physical universe
Your body is the vehicle for your soul (YOU) and your mind
The entire game of the physical universe is to achieve your soul’s desires while consistently reducing the limitations of the mind and body.

So ignore your fears and your pains.

A Tough Mother

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Date: 05/08/2022

AO: Aegis, Georgetown, DE

QIC: Fireplex

Warm up

SSH – 40 IC

Cherry Pickers – 20 IC

Bolt 45’s IC (4 Count) – 15 squats to halfway down.  15 squats halfway to full down.  15 full squats.

Imperial Walkers – 20 IC

Windmills – 20 IC

The Thang 

B.O.M.B.S. – 50 Burpees,  100 Overhead Claps, 150 Merkins, 200 Big Boy Sit-ups, 250 Squats.  PAX  will mosey @.08 miles around the circle after every 25 count of each exercise completed.  When all is completed you will have moseyed approximately 2.4 miles.

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Prayers were offered for multiple needs within the attending PAX, but please keep all our HIM in your thoughts and prayers.

F3 Message 05/07/2022

 MOM EARS

May 3, 2017

Two words. But a valuable reminder just in time for Mother’s Day.

Recently, I had occasion to stay at my son and daughter-in-law’s house while I recovered from a painful injury.

They set me up with a wonderful little “apartment” in their basement – recliner, remotes (of course), kitchenette. And like all the babies in our family, a night monitor.

I needed some help in the middle of the night, but I hadn’t touched the pager. Suddenly, I hear my daughter-in-law’s feet coming down the stairs. In my 3 AM haze, I said, “But how did you know?”

She smiled and gave these two little words: “Mom ears.”

And that’s something a lot of us have to celebrate this Mother’s Day.

Those Mom-ears who heard our silent cries over the years.

Who heard our need when others would only see our deed.

Who heard the heart that our words could not express.

Who listened to our jabberings, our dumb jokes, our endless attention-getting antics.

Who heard the unspoken fears. Unspoken pain. And carried them to the throne of God.

Sadly, mom-ears have also heard mean words they didn’t deserve, angry words that left a scar, rebellious words because we didn’t want to hear what we now know was wisdom.

But somehow, a Mom heart could reach for some of God’s amazing grace, and forgive, though wounded.

As a dad, I learned early how important it was for me to seek and respect what my wife heard in our kids. Those times when I got home and was ready to drop a bomb on a disobedient child – while she intervened, with “actionable intel” of what was going on behind the scenes in their life.

I’m not sure Moms fully know their massive power to define their child’s life. For better or worse.

“She speaks with wisdom on her tongue” (Proverbs 31:26).

“The wise woman builds her house, but with her own hands the foolish one tears hers down” (Proverbs 14:1).

Sure, I know Moms who’ve turned their God-given Mom-ears to the seductive song of an “all about me” world. Whose children languish under the awful cloud of “I’m not worth much. Mom doesn’t think so.”

Deafened moms can’t hear themselves nagging, controlling, criticizing, diminishing – hoping to make a “super kid,” crushing them in the process.

The Mom-ears that have tended to miss their children’s cries are those who stopped listening to the One who gave her these children.

“Children are a gift from the Lord; they are a reward from Him” (Psalm 127:3).

It’s so easy to succumb to the selfie drumbeat of “my rights, my pleasure, my flourishing.” A sort of deafness can grow. Deaf to those quiet little cries in the night, the intuition to drop everything I love and listen, the Heavenly Father’s promptings as He “gently leads those that have young” (Isaiah 40:11).

But thank God many of us were blessed, not with a perfect mom, but a mother whose ears truly heard us.

If you have a mom with those wonderful “ears,” tell her how her finely-tuned heart shaped and changed your life. While you can.

If you’re a Mom who wants to have better ears for your children, just know there’s amazing power to do that. In the Jesus Whose relentless love led Him to die for our sins, the great relationship-wreckers.

There is no greater life-force on earth than a woman whose ears are always open to the voice of God and the voices of those she loves.

And for the one who approaches this Mother’s Day with little to celebrate – because their Mom really wasn’t one – there is a higher hope. Because God has said: “Can a mother forget the baby at her breast and have no compassion for the child she has borne? Though she may forget, I will never forget. See, I have engraved you on the palms of My hands” (Isaiah 49:15-16).

On the palms of His hands. With nail prints.

His ears listen all day, all night for the deepest cries of your heart.

Respectfully Submitted,

Fireplex

Saturday Sandbags

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DATE: 4/30/22

QIC: Chappie

18 PAX won that first battle and posted for “Sandbag Saturday” led by YHC. Shout out to TRex and Gump for adding to the collection of 9 GORUCK bags (varied weights) plus 10 good ol’ fashioned 40lb sandbags. The collection made everyone’s day. Here’s how it went down…

WARM-O-RAMA:

  • SSH – 18 IC
  • Swartzjacks – 18 IC
  • Sealjacks – 54 IC (Since YHC is 54 years respect) *Too many quit! (See 3rdF shared: Slaughter in F3 Nation Newsletter)
  • Windmill – 10 IC

Mosey to the field beside the Presb. Church (where PAX found the beautiful stack of sandbags. PAX circled up for 3rdF. YHC played the audio from Slaughter’s message in the most recent F3 Nation Newsletter (Had planned a 3rdF “Habits Eat Willpower for Breakfast” but Slaughter’s message was too good NOT to share.) Then it was time for sandbag business…

THE THANG:

PAX were directed to split up with sandbags: 1/2 at cone #1 and 1/2 40 yards away at cone #2. THE PURPOSE: Keep moving! Run to next cone with sandbag, drop it, run back without. Carry bags at intervals but never pass a bag. Just keep carrying bags and KEEP MOVING. YHC also called out the following exercises throughout the durations:

  • OH Press – 25 OYO
  • Sandbag Squats – 25 (Get low! A2G!)
  • Sand Bears – Cone to cone
  • OH Shoulder Press – 25 OYO

Grand Finale:

  • PAX counted off by 2’s and separated into 2 teams for Sandbag Tic-Tac-Toe
  • Good ol’ fashioned sandbags painted with X’s & O’s (Tic-Tac-Toe painted on center of the field)
  • Teams 70′ apart. Each PAX (in-turn) must do 10 Chest-Bump Merkins on their sandbag before jumping up and carrying it to strategically place it in the Tic-Tac-Toe board. Must return to line before next PAX takes turn.
  • X’s went up 2-0 before the O’s made a come from behind run for the victory. Losers had to do 10 Sandbag Burpees as punishment.

Good fun and healthy competition won the day before we made our way back to the AO.

The only question is…what was Biddie doing? Lol

NUMBER-RAMA

NAME-O-RAMA

COT/BOM:

  • Announcements: Coffeeteria at Dunkin; Memorial Day Mini (CSAUP) coming up, invite everyone; Q Rotation coming out NLT than Sunday afternoon
  • Prayers: Fireplex’s dad – Battling cancer; Quattro’s feet?. YHC encouraged PAX to begin more regularly sharing requests in the COT (i.e. we tend to pray for those outside the circle–neighbors, friends, co-workers–those requests are important, but the idea is for us get real and personal by praying for each other as well).

As always YHC counts it a privilege and is thrilled by the opportunity to Q. Appreciate all the men who posted, to include the 2.0’s (they carried man-sized sandbags and never complained once – that’s fire!)

Aye!

Chappie, out!

Easter Weekend Beatdown: the Stations of the Cross Workout

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Easter Weekend Beatdown: the Stations of the Cross Workout
F3antastic workout I devised to celebrate Jesus before a weekend of Egg hunts and over eating!

The Reason for the Season


The WARMUP
20 Side Straddle Hops
20 Harry triggers
14 Imperial Walkers
20 Cosack Squats

**Mosey to the School – Go down S Bedford. Right on West Pine Street.**
10 count for the Q to catch his breath.
I explained there was a theme to this workout and there would be 14 stations, to see if the HIM could guess it.

The THANG
Nur to station 1
1st Station: Jesus is condemned to death
(50 Merkins)
Nur to station 2
2nd Station: Jesus carries His cross
(50 American Hammers. seated twists)
Nur to station 3
3rd Station: Jesus falls for the first time
10 Burpees.
Nur to end
**PLANK FOR 6
The third F was broken up and this was the first portion, I explained that we were doing a Stations of the Cross workout, no one guessed it.
Catholics love the stations of the cross.

Up next:
4th Station: Jesus meets his mother – Mary
4 minutes of Mary**

The Dolly – legs apart then together, legs straight, 6 inches off ground.

High Dolly(Rosalita) – Legs apart then together, legs straight

Dying Cockroach. Legs in sky, touch opposite foot, in cadance.
****

**• JAIL BREAK BACK to the starting point**

5th Station: Simon of Cyrene helps Jesus carry His cross
Wheel Barrell to station 6

6th Station: Veronica wipes the face of Jesus
(20 Big Boys)

Wheel Barrell to station 7 (bonus)

7th Station: Jesus falls for the second time
(20 burpees)

Nur to Station 8
8th Station: Jesus meets the women of Jerusalem
14 Air squats.

Nur to Station 9
9th Station: Jesus falls for the third time
(30 Burpees)

10th Station: Jesus clothes are taken away
(100 LBCs lil baby crunches)

11th Station: Jesus dies on the cross
Bear Crawl to the Wall!

12th Station:
Jesus is nailed to the cross
(2 minute wall sit)

13th Station: Jesus is taken down from the cross
(40 lunges)

14th Station: Jesus is laid in the tomb
(50 push-ups)

**MOSEY HOME**

New FNG named – Son of Chauffeur : Tinder

Block It Out

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Date: 04/05/2022

AO: CHOP, Milton, DE

QIC: Fireplex

Warm up

SSH – 31 IC

Windmills – 21 IC

Cherry Pickers – 21 IC

Imperial Walkers – 21 IC

Jiminy Crickets – 10 OYO

Hydraulic Squats -11 IC

The Thang

Grab a block and mosey to the dentist office.  Pax completed 20 Merkins each side with one hand on the block.  Pax utilized the block and a parking bumper to complete 20 abyss merkins.  Pax completed a Lt Dan for approx. 50 yards utilizing the block before moseying to Shipbuilder’s entrance for American Hammers with the blocks (IC) as well as 20 Big Boy Sit-ups.  Leaving that pain station each Pax completed a 50 Yard bear crawl with the block before moseying to the next pain station.  At that station each Pax completed a Bolt 45 set with the block all in IC.  All Pax woseyed down Willow Street with the block and then moseyed at the halfway point.  When reaching the end of the street or the final pain station, each Pax completed 15 Blockees.  Pax moseyed back to CHOP with their block.     

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Please keep all our HIM in your thoughts and prayers.

F3 Message 04/05/22

WHY YOUR LOAD SEEMS SO HEAVY – #8338

Maybe it’s a guy thing. Maybe it’s just a Ron thing. But I hate to waste time or waste effort. You know? Here’s what that it looks like when I’ve just returned from the grocery store to restock our empty refrigerator and shelves. I basically look like a mule – yeah, with bags all over my body, carried on almost every appendage. I don’t want to make any more trips to the car than absolutely necessary, oh no, no! So I’m willing to try whatever calisthenics, to tolerate whatever overload will enable me to get everything in the house in one trip. This approach has been known to have its problems. Sometimes I drop a bag or two or one of them rips open; thus, making more work. And I’ve got this shoulder. Yeah, wrecked it pretty well. You think it might be traceable to carrying too much too many times?

I’m Ron Hutchcraft and I want to have A Word With You today about “Why Your Load Seems So Heavy.” 

There’s a price to pay for carrying too much at once. You might be paying some of that price right now; the stress, the anxiety, the fatigue, the frustration of those who carry more than they’re supposed to. I’m one of those. I know.

I also know how my Savior says I’m supposed to live. His instructions are very clear in our word for today from the Word of God in Matthew 6, beginning with verse 25. He says, “Do not worry about your life…look at the birds of the air; they do not sow or reap or store away in barns, and yet your Heavenly Father feeds them…Who of you by worrying can add a single hour to his life?…Why do you worry?…Do not worry…your Heavenly Father knows what you need…Therefore, do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.”

First of all, you don’t have to be a Biblical scholar to pick up Jesus’ message here. He basically says it four times, “Do not worry.” If you looked at us stressed out, freaked out, worn out warriors, you might conclude this is one of the most disobeyed commands Jesus ever gave. We do worry – a lot. And in so doing, we carry a heavier load than we’re designed and equipped to carry. God has promised to give us what we need to carry today: daily bread, strength equal to your day, mercies new every morning, a cross to bear one day at a time, the renewing of our spirit day by day. But there’s no promise about carrying your tomorrow while it’s still today.

John Newton, the writer of “Amazing Grace” said, “Sometimes I compare the troubles which we have to undergo in the course of a year to a great bundle of sticks – far too large to lift. But God does not require us to carry the whole bundle at once. He mercifully unties the bundle and gives us one stick that we are to carry today and then another that we are to carry tomorrow, and so on. We might easily manage it, if we would take only the burden appointed for each new day. But we choose to increase our troubles by carrying yesterday’s stick over again today and by adding tomorrow’s burden to our load before we are required to bear it.” That’s great stuff!

John Newton nailed it. See, we add baggage from yesterday and the potential burdens of tomorrow to what we’re carrying today, and we start dropping things, and stumbling, and even hurting ourselves. So much of what we worry about tomorrow never happens. And you won’t have God’s promised resources to handle tomorrow until tomorrow. So no wonder you’re overwhelmed and discouraged! Dwelling on yesterday or tomorrow takes your focus off today so you don’t even do today very well!

So approach your load God’s way – take your busy life one day at a time, or maybe one stick at a time. That’s how you do a massive load. And about tomorrow? Take advantage of God’s awesome invitation, “Cast all your care upon Him because He cares for you.” (1 Peter 5:7)

Respectfully Submitted,

Fireplex

https://youtu.be/j8WbGSgL-0I

Stiff and Thor II

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Blockbuster with his Swag – Proud of our Army Bound Young Brother
Proud Dad
20 Straight Workouts for Ruxpin – The man’s a beast on the verge of getting even more RESPECT

Date: 02/26/2022

AO: Aegis, Georgetown, DE

QIC: Fireplex

Warm up

SSH – 25 IC

Cherry Pickers – 20 IC

Monkey Humpers – 15 IC

Bolt 45’s – 15 squats full up to half way down, 15 squats half way down to full down, & 15 squats full motion.  All completed IC as a 4 count.

Windmills – 20 IC

The Thang

Mosey to Ruby Slippers home for a robust round of 20 monkey humpers followed by a round of merkin Jax.  Merkin Jax are a 1:4 ratio of I merkin to 4 plank jacks followed by 2 merkins to 8 plank jacks continuing until reaching the 10:40 ratio.  It types easier than it really is…????..

F3 message before leaving the first pain station.

Mosey to the Georgetown Elementary School and completed a deconstructed toy soldier set that 50 LBC’s, 30 E2K’s each side, and 20 big boys. Nur to each sidewalk across the front completing the 50 lbc’s, then 30 E2K’s, then a second set of 30 E2K’s opposite side, and finally the 20 big boys.  Rinse and repeat and return to the starting sidewalk. 

Mosey to Georgetown Public Library where all PAX completed a round of Captain Thor – 1 Big Boy sit up to 4 American hammers in a ratio up to 10:40.

Mosey to the Armory steps and complete Aiken legs – 20 squats, 20 box jumps, 20 lunges (10 each Leg), 20 Iron Mike’s (10 each Leg).  The twist is that each PAX will box jump up each step up of the armory and walk down each step before performing each individual exercise of Aiken Legs.

Mosey back to AEGIS for Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Prayers were offered for multiple needs within the attending PAX, but please keep all our HIM in your thoughts and prayers. Please keep Blockbuster in your thoughts and prayers as he leaves for Army boot camp. Congrats to Ruxpin for completing 20 straight workouts and joining the RESPECT crowd on 2/28/22. 

THE MISSION AND THE PAIN – #9158

February 16, 2022

  They’re some of the best of the best in America’s military. They’re known as the Navy Seals. And when there’s a mission that’s almost impossible, they send the Seals behind enemy lines, or maybe it’s a highly sensitive covert mission, against enormous odds. They’re trained in just about any military skill you can think of. In fact, their training was the subject of a cover story in a national magazine a while back; especially that brutal final week that decides who will and will not be a Navy Seal.

Cold, and wet, and fatigued, there’s pain, there’s a pace that are more than most human beings could bear. And some might call it cruel and extreme. But the Navy is trying to prepare these men for heroism. They say they’re trying to build men who learn one mindset that is often the difference between a hero and a zero. Turn off the pain and focus on the mission.

I’m Ron Hutchcraft and I want to have A Word With You today about “The Mission and the Pain.”

Here’s our word for today from the Word of God – 2 Timothy 2:1. God says, “You then, my son, be strong in the grace that is in Christ Jesus.” See, God doesn’t need any more spiritual wimps. That’s why He’s calling for warriors here. And in verse 4 He says, “No one serving as a soldier gets involved in civilian affairs. He wants to please his commanding officer.”

Well, what does that take? Verse 3: “Endure hardship with us like a good soldier of Christ Jesus.” Endurance: staying with the mission even when you’re hurting. Those Navy Seals do it for their country. We do it for our Savior. Our mission is to be like Jesus so the people in our world can get a good look at what He’s like. And to be His personal representative to people who are lost and needy and have no hope for eternity without Him.

There’s one problem though. Instead of turning off the pain and focusing on the mission, our tendency is to focus on our pain and forget our mission, and put the work of the Lord at the mercy of how we’re feeling. When we’re hurting, let’s face it, we usually get pretty self-focused don’t we? We’re consumed with our survival, our needs, our hurt. And that’s natural. It’s understandable, but it’s unacceptable for a soldier of Jesus Christ.

No matter how great the pain was, He never abandoned His mission; not when His family turned against Him, not when the crowds turned against Him, not when His life was threatened, not when He was arrested or beaten or humiliated or nailed to a cross. Even when He was dying, Jesus was looking out for His mother. He was reaching out to a dying thief, He was forgiving His crucifiers.

We will never begin to face the pain that our leader did. But we do have our share of pain. Here’s the question: Do we retreat from what we’ve been doing for the Lord when it gets hard or when we’re hurting? Are we so full of our own agenda that we shut down to the needs of others? Do we quit when it’s dark?

If you forget your mission because of your pain, you can still belong to Jesus. His love for us is unconditional. This isn’t about His love for you. It’s about your love and service for Him. He wants to trust you with some heroic assignments for Him. He’s got so much to be done! He’s looking for heroes like the song says, “Jesus needs a few good men.” And I might say, “a few good women.”

In the rigors of your life right now the training and testing of Jesus are not to hurt you. They’re not to sink you. They’re His tools to make you a warrior. To strengthen you. to prepare you for a great work for Him. So be strong in the grace that is in Christ Jesus.

Respectfully Submitted,

Fireplex

Going Postal

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QIC: Chappie

DATE: 2/10/22

THE button

14 PAX hit THE button to win that first battle and posted for something Postal. Here’s how QIC Chappie broke it down…

WARM-O-RAMA:

  • SSH – 18 IC
  • IW – 18 IC
  • Windmill – 18 IC
  • Crab Flippers – 18 IC (a local favorite)
  • Low Slow Squat – 18 IC

MOSEY/WOSEY TO POST OFFICE: Litter-Carry the Sandbags – 1 40lb & 1 20lb (60lbs total per littler). PAX have to work together…tiny synchronized steps fellas, tiny synchronized [double-time] steps.

Stations

THE THANG: (Count off by 4’s = 4 teams, 3 PAX each, with 2 remaining PAX to start in the middle)

  • 2 PAX at a time will rotate into middle: 10 Sandbag Burpees
  • Other PAX located around the circle at 4 STATIONS:
  1. Curb-side Shoulder Tap Merkins 5/5 (Rinse & Repeat, AMRAP)
  2. 20lb Jump Squats (feet in/feet out) AMRAP Word on the street: This one was an unexpected killer!
  3. Ascending Curb Crawl – 1 Merkin, Bearcrawl to opposite curb, 2 Merkins, Bearcrawl back, 3 Merkins, etc. (Rinse & Repeat, AMRAP)
  4. Gas Pumpers (Rapido) AMRAP

Each time 2 PAX IN MIDDLE COMPLETED SANDBAG BURPEES, TEAMS ROTATED WITH FULL LAP TO NEXT STATION (New PAX goes to middle)

GOAL: Get all PAX thru SB Burpees at least once. (goal accomplished)

Mosey/Wosey back to AO, litter-carrying the sandbags (free-loaders!)

Good Problems: More Q’s equal less QIC opportunities, so YHC was glad to get back in the saddle at the CHOP AO. Always eager, Aye!

COT:

  • Announcements: Watch the horizon for a leadership pow-wow. Planting locations to be discussed. Planning for Memorial Day mini CSAUP, etc.
  • Prayers: YHC lifted up several requests: Fireplex’s dad; Nugget’s aunt’s family; employee and friend of Woodstock, Rob, recovery and healing from brain surgery. Most of all that God would allow us and empower to be HIM, superior to our younger self, in our homes, workplaces and the communities in which we serve. (For more details check out the 3rdF below – conspicuously shared after our 3rd round.)

Chappie, out!

3rdF Shared After the 3rd Round:

Earnest Hemingway said, “There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.”

For anyone who’s got a competitive nature, which is just about every man I know, that might sound bit counter-intuitive (my favorite words this week for some reason). I mean, who doesn’t strive to run farther and faster than the other guy? Who doesn’t want to have their hand raised in the center of the ring/mat as victor after a hard-fought battle for superiority? Who doesn’t want to blow their competition out of the proverbial water? Yet Hemingway says, “There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.”

I think we might understand better what Hemingway was getting at if we rephrase his statement using F3 terminology: “It’s you against you!”

Now if we tend to think about that only in terms of physical superiority, eventually we’re going to come up short. I’d like to think at age 54, I can still kick the tail of the younger version of myself–shoot, that’s part of what motivates me to workout with you guys and why I’m thankful for F3! But truth be told, eventually I’m going to age-out of being able to do that physically. I don’t know where that line is or when I’ll cross it, but eventually I know I will.

The same is true whether we’re talking about superiority over others or ourselves. And, again, just in terms of physicality there will always be some other competitor who is superior. Yes, we can (and should) engage in healthy competition, it sharpens us. But in terms of being superior to your former self, and, it being “you against you,” the superiority must also (and even more so) include your character and your nature. It must include superiority over yourself in terms of mind, will, emotions AND SPIRITUALITY!

  • Are you stronger than your former self?
  • Are you better at handling your finances than your former self?
  • …better at raising your kids than your former self?
  • …better at loving others than your former self?
  • …a better husband than your former self?
  • …a better employee or employer than your former self?
  • Are you better at handling your anger or other emotions than your former self?
  • Are you wiser than your former self?
  • …more patient than your former self?
  • …more faithful/faith-filled than your former self?
  • …more enduring than your former self?
  • Are you a better leader than your former self?
  • And the list goes on…

You see, the comparison between you and others is more often than not out-of-place, and it’s utterly misguided and misguiding! The real competition is within. We CANNOT compare ourselves with others. The comparison is actually more personal. “True nobility is being superior to your former self.”

Galatians 6:4  says “Pay careful attention to your own work, for then you will get the satisfaction of a job well done, and you won’t need to compare yourself to anyone else.”

Today, in your home, in your workplace, and in the community in which you serve, work on being superior to your former self. It’s you against you!

The Dead Cockroach Feb 3rd

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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.

Chilly black jack

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QIC- Chattahoochee

18 PAX braved the chilly weather and posted for a Chattahoochee beatdown at the county seat this morning including a PAX (Roddick) from down range that brought an FNG we named subpar. Whirlybird also brought an FNG we named Whim welcome guys.

WARM UP – 25 SSH, 20 WINDMILLS, 15 SMURFJACKS, 15 MOUNTAIN CLIMBERS 10 ARM CIRCLES FORWARD 19 BACKWARDS.

THE THANG- WE TOOK A NICE FRIENDLY MOSEY TO THE CHURCH PARKING LOT NEXT TO BALL FIELD FOR A LITTLE GA.E OF BLACK JACK. 20 MERKINS ON ONE SIDE.OF PARKING LOT MOSEY TO OTHER SIDE FOR 1 LBC CONTINUED GOING BACK AND FORTH 19/2 18/3 ALWAYS EQUAL 21 UNTIL 1 MERKIN 20 LBCs LAST 5 SETS WERE HAND RELEASE MERKINS. FROM HERE WE TOOK A MOSEY TO STATION 77 STOPPING ON THE WAY FOR A FEW MONKEY HUMPERS ONCE WE ARRIVED AT STA 77.

30 FLUTTER KICKS IC.,

20- 4 COUNT FREDDIES IC,

A ROUND OF CAPT. THOR

FOLLOWED BY DAN TAYLOR 1 SQUAT 4 LUNGES UP TO 5/20

FINISH WITH A SHORT MOSEY BACK TO THE CIRCLE TO FINISH UP WITH

NAME-O-RAMA,

NUMBER-RAMA

and COT

Tabada-Something Different

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Tabada

QIC: Semi

Warm-a-Rama
18 seal jacks i/c
18 seal waves i/c
10 hip circles oyo, each way
30 moroccan night club i/c
10 mountain man pooper i/c
18 Windmill i/c

The Thang
Mosey to field next to Presbyterian church

Tabata, using small coupons
8 rounds of 6 excercises
Curls – palms up, hammer
Flys (shoulders on large coupon) – palms up, palms in
Squats – 6″, wide
Bench press (shoulders on large coupon) – elbows in, palms together
Holding chair chest squeeze – extended, close
Abs – gas pumpers, lbcs 

chairman lap around church

3rd F
Leadership Ignited • Devotional
https://bible.com/reading-plans/16538/day/1?segment=0

Mosey back to circle

Number Rama
NAME-A-RAMA
COT

16 HIM showed today: Semi, Fireplex, Chattahoochee, Doubtfire, Pusher, Bubba, TRex, Mr. Mom, Ruxpin, Quarto, Cinco, Doodle, Flycatcher, Whirlybird, FNG(IKEA), FNG(By-u)

https://photos.app.goo.gl/1z62ctQVDx1EXnpHA

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