Waterfall

One More for Two – Four!

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DATE: 1/30/20

QIC: Chappie

While dreaming earlier this morning YHC was guided to another world. Time and time again when that happens, at sunrise YHC fights to stay asleep ’cause he doesn’t wan to leave the comfort of this place (name that tune). Nonetheless, it was time to rouse and post at The Grit Mill, for yet another beatdown in the name of #Two-Four…Kobe Bryant. Almost all the reps today were done with a Two-Four rep count simply to remember and honor one of the best ballers to ever play the game in our generation. The idea: Adopt the Mamba mentality which Kobe was so legendary for. Here’s how it want down:

WARM-O-RAMA

  • SSH – 24 IC
  • Squats – 24 IC
  • [Legit] Crab Flippers – 24 IC
  • Motivators – by the 10’s (Shout out to @sunspot and the Lanco PAX)
  • Calf Raises – 24 OYO

Alternating 2 baby sandbags (20-pounders) between one another, PAX Mosey’d to 4′ wall near east end of Gigante International Market parking lot. On this beautiful newly-discovered structure PAX did the following…

THE THANG:

  • Derkins – 24 OYO, Dragon Crawls – 24 Steps, MJB’s – 5 (return to wall)
    • Somebody mentioned going to Kobe’s first jersey number (8) to ease the pain. Lol! Nope!
  • Irkins – 24 OYO, Bear Crawl – 24 Steps, MJB’s – 10 (return to wall)
  • PC – 12 count 2x, Crawl Bear – 24 Steps, MJB’s – 15 (return to wall)
  • BTTW – 12 count 2x, Bear Crawl – 24 Steps, MJB’s – 20 (return to wall)
  • Iron Mikes – 12 OYO, Lt. Dan -24 Steps, MJB’s – “Two Four” (Return to parking lot)

3rdF BREATHER

This morning I’m sharing some thoughts adapted from Jocko Willink’s LEADERSHIP STRATEGIES & TACTICS. A portion of the book is about “The Power of Relationships” (48-51). In it he writes, “Leadership requires relationships. Good relationships with people above you, below you, and beside you…are critical for a strong team. The better the relationships, the more open and effective communication there is. The more communication there is, the stronger the team will be.”

He first talks about having a good relationship with those above you (i.e. your boss/bosses/managers, etc.) and gives this advice when it comes to building a trustworthy relationship with superiors:

▪ The first, most obvious way, (often overlooked) is PERFORMANCE. Your boss expects you to complete certain tasks. So COMPLETE THEM. On time. On budget. Without drama. Get the mission done.

▪ There will be things you might not be in 100% agreement with, do them anyway. It will always serve you well. If the boss wants you to fill out extra paperwork — Do it. If the boss wants you to cover a shift for someone else — You’ve got it! Does the boss want you to clean up an administrative mess that got spilled? — You’re on it! Even take on the nasty, low-reward missions that need executing — Get all over it.

▪ With each set of problems. Be the solution. With each problem you solved, the level of trust the boss has in you goes up.

▪ Over time, as you do what needs to get done, your boss/bosses will know that you’re the man who can be trusted to make things happen; you gain clout with the boss.

▪ Gaining clout with the boss allows you to give feedback or criticism of their plans if that becomes necessary (when time is right, and only when ego is set aside). So ultimately this leads back to one of the most powerful tools you could have as a leader and in the workplace — a good relationship with your boss. This will always lend itself to your team’s ability to BETTER accomplish the mission.

As followers of Christ, this ultimately (first) has everything to do with our relationship with God. God’s Word tells us,

“Whatever you do, do it heartily (with all of your heart), as for the Lord rather than for men, knowing that from the Lord you will receive the reward of the inheritance. It is the Lord Christ whom you serve.” (Col.3:23-24)

▪ Personal experience. Years ago only a couple of years after I’d joined the Army Nat’l Guard, I got stuck with KP duty (“kitchen police”) during Annual Training at Ft. Drum. I’d been in a few years by this point so quite frankly I felt that it was beneath me to pull KP duty, after all I was a high ranking PFC! KP sucked in a regular mess hall, but what was worse was that we were in the field. The next morning my Sergeants roused me from my fartsack at O-Gawd-Thirty and took me for about a 15 minute drive to the location of our field kitchen. As we traveled the road, images of M*A*S*H episodes were flashing through my mind as I bounced around on the dew-covered back seat of that 1/4 ton Jeep. But it was far from humorous–I was cursing under my breath for getting stuck with a duty that NO ONE EVER WANTED to get stuck with. I was mad as a hornet. As about a “3-yr-old” Christian, I knew the things I was saying under my breath were wrong. Plus, I dared not voice them aloud because I didn’t want to be insubordinate toward either of my Sergeants. Yet, God heard them! Then, about 5 minutes into the ride, the Lord spoke to my heart (His voice came alive in my heart by His Word being hidden there) and I heard that verse: “Whatever you do, work heartily at it, as for the Lord rather than for men…“

Those words hit my like a ton of bricks and changed my perspective and attitude in an instant. As I was dropped off I went to work on KP duty, which turned out to be about a 16 hr day. I did everything you can imagine and washed ever pan, and cleaned everything that didn’t move, etc. in that field kitchen. And I did it as if I were working for the Lord. Enjoyed it. Embraced the suck, if you will. By the end of that non-stop day, when my Sergeants came to pick me, the Mess Sergeant , along with the rest of the Mess crew said I’d done such a great job that they were begging for me to come back the next day. As much as I enjoyed my response was a quick “Uh, no thanks.” Yet two things happened: (1) I’d left a good impression on both the mess crew and with my Sergeants (my “bosses”), and, (2) I’d left a good testimony for serving my Lord — the ultimate pleasure in all of life is giving glory to His name!

Back at it…

Mosey return to AO, alternating baby sandbags between PAX.

Partial round of Mary:

  • LBC’s – 24 OYO (Courtesy YHC)
  • Dolly – 24 IC (Courtesy Ruxpin)
  • E2K – 24 Single Count (Courtesy Loose Wheel)
  • X’s & O’s – 24 OYO (Courtesy Waterfall)

COT/BOM:

  • Announcements: Planning on putting a Site-Q meeting together sometime in Feb to plan into the year a bit.
  • Prayers: For Waterfall, Felicia, and Dee Dee; for both Chauffeur’s and Doubtfire’s families; and for Papa Bears daughter sitting for her nursing boards near future.

Lots of 24 count reps to remember and honor Kobe Bryant. The Mamba Mentality gave us some good motivation to go beyond normal rep counts. The reminder to build relationships with those above us, based upon serving the Lord, gave us good motivation to go above and beyond even what is expected of us.

Always honored to bring the beatdown. Thanks for the opportunity HIM!

~Chappie, out!

Music To My Ears

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Thursday, January 16, 2020 @ The Grit Mill

Q: Chairman PAX: Chappie, Chewtoy, Gump, Loose Wheel, Poppa Bear, Ruxpin, Waterfall, FNG Visitante

Warmup: 15 Cherry Pickers, 15 Moroccan Night Clubs, 15 Windmills, & To the song, Tubthumper by Chumbawumba, start with SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a burpee. While not doing burpees, you are continuously doing SSH. In the end, you will do about 27 burpees. Lap around library

The Thang: Toy Soldier Set 35 LBCs 25 E2Ks 15 Big Boys. Another lap around the library.

Bring Sally Up Merkin Challenge, Hold plank on bring Sally up and hold bottom position of merkin on bring Sally down.

Burpee mile: 48 burpees, 1 mile run. Done as 12 burpees, run 1/4 mile x 4. Last 12 burpees replaced with Burpos: low burpee. Starting position is bottom of a squat. Then reach hands out to ground, legs fire back into a plank, chest to the ground, pushup, draw legs back into a squat, final position is the bottom of a squat. No standing up for the duration of the reps.

F3 Message about being part of F3 and how great it is to see F3 First State growing with record #s posting. How forcing yourself to post is hardest and most important part. Once you post being around other HIM motivates us and we lift each other up during the workouts and in our family lives, jobs, etc.

Number-O-Rama, Name-O-Rama, naming FNG, and COT.

Watch “F3 First State Grit Mill” on YouTube
https://youtu.be/seXjpjI-bwY

Coupons and Mountaintops

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January 14, 2020, 05:15

VQ: Quattro

Disclaimer: Given

Warmup:

  • SSH IC
  • Windmill IC
  • Cherry Picker IC
  • Bolt 45
  • Playboys 10 count each leg (to keep the sniper off our back)
  • Pretzel Merkins 7 each arm IC (once called Yoga-bare Merkin)

the Thang:

  • Mosey around the block (because what’s a block party without it!)
  • Grab a pair of coupons, meet at the edge of parking lot
  • Coupon crawl across grass to first cone, plank for 6
  • 10 Abyss Blerkin
  • Coupon crawl to second cone, plank for 6
  • 20 incline Bigboys holding 1 block
  • Coupon crawl to next cone plank for 6
  • 30 Block presses
  • Coupon crawl to sidewalk
  • Colt 45s IC single count

Gather at Skreet light for 3rd F

Exodus 17: 8-16
Read devotional from Turning Point Ministries:

In today’s reading, we find the nation of Israel engaged in combat with the Amalekites. While Joshua led the troops, Moses went up onto a hill overlooking the battlefield and, in an attitude of prayer, observed the action. The Lord gave the Israelites success as long as Moses’ arms were raised, but whenever he lowered them, the enemy gained the advantage. So Aaron and Hur helped him to maintain the posture that assured victory.

This historical account teaches an important lesson for every believer: Life’s battles are won or lost in the place of prayer. We may think that conflicts are decided on the battlefield, but victory depends on children of God coming before their Father and seeking His face. It is not the size of our army or the strength of our opponents’ forces that ultimately determines the outcome. When we spend time alone with God, we will be equipped by the One who knows the end from the beginning and understands the reality of all circumstances, regardless of appearances.

God foresees every snare and temptation of Satan just as He discerns what people are thinking and plotting. So it is wise to trust His battle plan instead of our own instincts—and we can do so with confidence that we will not suffer defeat.

Faith will allow you to keep your eyes focused on the Lord, even in the midst of frightening circumstances. When you acknowledge Him as the source of everything you need, your sense of direction will become clear. No matter what enemy is facing you, God will reveal what needs to be done.

  • Wosey Double-time back to the coupon magazine to re-stack coupons

Number-rama 16 in all!

Name-O-Rama with one FNG… Welcome @bore

COT: Holding each other’s arms up in prayer

    Block Work at CHOP

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    Or “Shut up you loud crazy people!!”

    Waterfall on Q for a warm but moist gloom at CHOP.

    We warmed up with the usual: Side Strattle Hop, Cherry Picker, Moroccan Night Club, Seal Jack.

    The Thang: Overhead carry the blocks to the tooth pulling place. Pair up for block work. 100 squats, 100 LBCs, 100 presses, all with the blocks. Done as a team. While one partner does the exercises the other lunges across the parking lot and mosey back. We stopped when a neighbor opened the window and yelled at us.

    Carried our blocks back to the AO to finish. Then we mixed things up. One partner side steps across the parking lot while the other does the UPS. Each partner does the parking lot twice. Then partner mosey across the parking lot and nur back while the other partner holds the block in Al Gore position. Each partner does the parking lot twice.

    F3 Message. Don’t let your New Year’s resolutions just be wishful thinking. 1. “Budget” your plans. Know what it is going to take and how you are going to get there. 2. You need “councilors.” Tell your M and your friends about your plans. 3. “Commit to the Lord.” Make sure your plans are consistent with God’s will for your life.

    Finished up with some Mary.

    Count-a-rama Name-a-rama

    New FNG is named “Beeker.” He is a science teacher. Welcome Beeker!!

    COT

    Overcomer

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    QIC: Semi

    WARM-A-RAMA

    20 All i/c
    Seal jack
    Plank jack
    Windmill
    Ssh
    Seal wave
    Cherry picker

    THANG

    Mosey to intersection of front str. and walnut str.

    10 mike Tyson’s
    Nur to top of hill

    Mosey to playground behind Milford church of God

    3rd F

    “Overcomer”
    What defines who you are?  Your job?  Your spouse, your partner, your accomplishments?  Does your sense of well-being and satisfaction come from dependence on your position or friends or appearance or skills?
    What would you do if all that were taken away?  
    “Cross country is a very difficult sport. From the time you start, you do not stop or pause until you cross the finish line. And in many regards, that’s like our life; that’s our journey of faith.”
    “Being an overcomer means there is pain, discomfort, inconvenience, life’s tough, and yet you have joy and peace and all the stuff that you can only have if there is an anchor in your soul.”
    “Being an overcomer means you keep your head up and you know that you’re going to get through it; you figure out a way to get through it, you keep your faith strong, you get through it, and you just thank God.”

    3 rounds of 15
    Swerkins
    Hanging knee raises
    big boys

    Mosey back to library

    Side plank for 20 count each side

    5 HIM showed today; semi, Chappie, Ruxpin, Waterfall, papa bear

    Number Rama
    Name rama
    Cot


    Gifts around the block

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    13 HIM beat the fartsack and posted at the CHOP on this nice brisk morning for a little 4X4 action around the block 4 corners 4 exercises per corner. Transition between corners varies. Oh and Chappie made it back from picking up his 2.0 just in time for the name-o-rama and COT.

    Warm-up- 25 SSH + 10 more just because, 20 Windmills, 20 Mountain Climbers, 20 Cherry Pickers, 20 MNC.

    The Thang- Mosey to dental office –

    20 Merkins, 20 Widearm Merkins, 15 Diamond Merkins, 15 Ranger Merkins.

    Lt. Dan to first light pole mosey to shipbuilders.

    30 LBCs OYO, 25 Flutterkicks IC, 20 Freddie mercuries IC, 15 big boys OYO.

    Bear crawl down mulberry street to first light pole mosey to Drs office.

    20 Imperial walkers IC. 20 Squats, 20 lunges 10 each leg, 20 monkey jumpers. I believe some pax performed a few extra monkey humpers to entertain a lone car going by and some how we ended up with 10 bombjacks at this stop.

    Mosey on to final corner at union street.

    20 American hammers, 20 mountain climbers, 20 splitjacks and everones favorite gift was 10 hand release burppes.

    Mosey back to CHOP for a stop at the wall.

    Wall sit with 10 overhead clamps

    Balls to wall 10 Australian mountain climbers IC.

    Wall sit with 15 overhead hand claps

    After all that Christmas eve fun we still had time for a few minutes of Mary which indo not recall what exactly consisted of.

    Finished up with Number-rama

    Name-o-rama along with giving our FNG his F3 nickname welcome Phyfe and ending with the COT.

    One Step at a Time

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    DATE: 12/19/19

    QIC: Chappie

    Twenty-three degrees at O-Gawd-Thirty? No problem! F3 HIM are principled men, and 4 of them upheld the F3 principle “always outdoors rain or shine, hot or COLD” at The Grit Mill in Milford this Gloom. Rumor has it a dirty dozen posted in Milton at the CHOP–that makes 16 on the day who are principled men.

    Here’s how it all went down, rather, up and down, and up and down, at the Grit Mill:

    WARM-O-RAMA:

    • SSH– 20 IC
    • Imperial Walker – 18 IC
    • Crab Flipper – 20 IC (Variant: Left, Middle, & Right flippers)
    • Tempo Merkin – 18 IC
    • Swartz Jacks – 18 IC
    • Arm Circles – 10 forward, 10 backward OYO
    • Calf Raises – 30 OYO

    THE THANG:

    Mosey all the way around the library to steps on back parking lot side. Figured to be a good place to start since a little extra clatter in the lot might ‘rouse Chilly from his sleep to what’s the matter. It didn’t work, but here’s what did:

    Back Lot 2-Story Steps:

    • PAX Planked, while in turn each ran to the top and back down, swapping out with next PAX in plank line. 4 rounds
    • PAX did Plank Jacks, while in turn each ran to the top and back down, swapping out with next PAX in Mountain Climber line. 4 rounds
    • Mosey to front library steps

    Front Library Steps:

    • PAX in line did Low Slow Squats, while in turn each ran to top on left steps, back down middle steps, back to top on right steps, and back down the middle steps to swap out with next PAX in line. 4 rounds
    • Mosey to side, lower entry steps

    Side Lower Entry Steps:

    • PAX rotated from BTTW, to running up, then back down the steps to swap out with next PAX. 4 rounds, on final round the PAX added the side steps for extra credit
    • Then PAX rotated from standing High Knees, to running up, then back down both main steps and side steps, 4 rounds

    YHC Shared the following 3rdF to get PAX thinking about the amazing part of Christmas–the INCARNATION–the fact that God became man for our salvation:

    In the beginning was the Word and the Word was with God, and the Word was God…and the Word became flesh and dwelt among us. And we beheld His glory. This is John’s version of the Christmas narrative. While it is not really a narrative, it does tell us about the most incredible truth ever told. God the Son, who was eternal God Himself, put on flesh and dwelt among us. Another word for this is: I-N-C-A-R-N-A-T-I-O-N

    The Bible is literally 66 books, ranging from Genesis to Revelation. Forty different writers authored it’s books, over a period of 1500 years. Despite all of this, a consistent, complete message unfolds across its pages.

    It’s easy to forget the Bible predates the printing press by over a thousand years. It was laboriously written on papyrus. Very few owned the manuscripts, usually only religious officials. Over centuries, the Jews nurtured and preserved the writings, carefully recording each letter and punctuation mark — In fact, if a letter or a syllable was wrong, the copying had to start over! The early Christians continued the practice of precision, passing the written Word along carefully from generation to generation.

    WHY WAS THE BIBLE WRITTEN? Think about this relate-able picture: Late on Christmas Eve, a frustrated father sits on the floor. Stray parts of a new toy litter the room. His wife surveys the mess, and says, “When all else fails, read the instructions.”

    Maybe you’re the type who typically skips the manual. Most of us definitely don’t like to stop and ask for directions either. But think further about this: God knew we would frequently need to “read the instructions” — perhaps before we even find ourselves in a mess!

    THREE PURPOSES FOR THE BIBLE:

    • 1) For an infinite God to reveal Himself to a finite people
    • 2) To reveal to people how to live. In Deuteronomy 4:1 God said, “Hear my Word and follow my decrees and statutes that you may LIVE….”
    • 3) To reveal how God interacts with people through history

    Roman’s 15:4 says, “For everything that was written in the past was written to teach us, so that through endurance and the encouragement of the Scriptures we might have HOPE.”

    This Christmas season, would you commit to taking the time to read the first few chapters of the Gospel of Matthew or the Gospel of Luke? (The Christmas narratives of the birth of our Savior.) Read the instruction manual and share it with your family to see just what it says about Christmas and the hope it brings to us in Christ. Merry Christmas!

    At this point PAX mosey’d all the way around the building and returned to the Back Lot 2-Story Steps:

    • PAX in line did Mountain Climber, while in turn each ran to the top and back down, swapping out with next PAX in Mountain Climber line. 4 rounds
    • PAX in line did Seal Jacks, while in turn each ran to the top and back down, swapping out with next PAX in line. 4 rounds

    Time called. Mosey back [just] around the corner to AO starting point for…

    NUMBER-RAMA: One! Two! Three! And YHC’s golf game, Four!

    COT/BOM:

    Announcements: YHC shared briefly about the potential/goal for F3 First State to take on official Region Status. It’s within reach and leadership (Nantan, Site-Q’s, & Comz, etc.) will have further discussion on this. It’s a great year to do so, since the year to come is all about 2020. So, let’s work together soon to get some 20/20 on Region status in 2020. More to come…

    Prayers: Prayers lifted for several: Aaron (YHC’s nephew deployed), homeless family (ministered to by Gump), April & Faith and their family members (Waterfall’s extended family)

    What a brisk morning it was! Lots of leg smoke, but a leg-day never hurts. Well, actually, it does! But that’s the point. Check? Check!

    Always honored to lead the men in Milford at our newest AO, The Grit Mill. get the word out in and around Milford, men. Own the mission to plant, grow, and serve small workout groups of men for the invigoration of male community leadership! Even if you don’t regularly post there, if you’d like to Q it, contact Site-Q Ruxpin. The place is a workout goldmine. YHC knows one thing for certain…there are plenty of steps. And we didn’t even leave the AO!

    ~Chappie out, Aye!

    Sand Bear, Sand Bear, What Do You See?

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    DATE: 12/10/19

    QIC: Chappie

    A dirty dozen PAX won THAT FIRST BATTLE, gave their fartsack a beatdown, and posted for the first beatdown of the week on an amazing 63 degree day in December!

    If you can’t figure out the beatdown from the title, then read on. If you have children at home, you get the reference. If you were 1 of the 12 HIM who posted, then you know…

    WARM-O-RAMA:

    • Disclaimer given
    • SSH – 18 IC (Because many men are 18″ from life eternal)
    • Swartzjacks – 10 IC (Because, well, it’s the 10th of December)
    • Sealjacks – 10 IC
    • Crab Flippers – 10 IC…Nice and slow for full effect
    • Patty Cake Merkins – 10 OYO (w/partner)
    • Bolt 45 – No complaint breaks in between – Squats: 15 – Top to half, 15 – Half to bottom, 15 – Top to bottom

    THE THANG:

    PAX stayed paired up, each pair retrieved a 40# sandbag and lined up at the edge of the Grace Church field. Approximately 150 yards in length, PAX alternated between doing 10 Burpees & the Sand Bear Drag (planked over the sandbag, PAX Bearcrawled and pulled the sandbag forward) while advancing the entire length of the field. “Sand Bear, Sand Bear, what do you see? I see the opposite end of the field looking at me.”

    • Partner 1: 10 Burpees
    • Partner 2: Sand Bear Drag
      • Swap, rinse & repeat as necessary

    To return from opposite end of the field, PAX swapped out from 10 Apollo Ohno’s to Burpees while advancing the length of the field in return. “Sand Bear, Sand Bear, what do you see? I see the opposite end of the field looking at me.”

    • Partner 1: 10 Apollo Ohno’s
    • Partner 2: Sand Bear Drag
      • Swap, rinse & repeat as necessary

    ————————-

    Back in the AO parking lot, PAX circled up for the day’s 3rd F Message:

    (Source: Adapted from F3 Nation QSource Nov. 20)

    COMMITMENT – Unwavering Loyalty To The Group And Unflinching Determination To Accomplish It’s Mission

    Loyalty requires abandonment of self

    How important is commitment to you?

    Are you someone who values loyalty and follow-through? When things get tough, are you in the habit of standing firm? Or do you have a tendency to compromise your level of commitment or even quit? More specifically, how committed are you to your team? Is your support solid? Is your dedication undeniable?

    WAYS to improve your level of commitment . . .

    1) TIE COMMITMENTS TO YOUR VALUES.
    Because your values and your ability to fulfill your commitments are closely related, take some time to reflect on them.

    First, make a list of your personal and professional commitments. Then try to articulate your core values.

    Once you have both lists, compare them. You will probably find that you have commitments unrelated to your values. Reevaluate them. You will also find that you have values that you are not living out. Commit yourself to them.

    2) TAKE A RISK
    Being committed involves risk. You may fail. Your teammates may let you down. You may discover that fulfilling your goals doesn’t give you the results you desire. But take the risk of committing anyway. George Halas, former owner of the NFL Chicago Bears, asserted, “Nobody who ever gave his best regretted it.”

    3) EVALUATE TEAMMATES’ COMMITMENT
    If you find it difficult to commit in particular relationships and you cannot find a reason for it in yourself, consider this: you cannot make a commitment to uncommitted people and expect to receive a commitment from them (Emphasis added). Examine the relationship(s), team, group to see whether YOU are reluctant because the potential recipient is uncommitted (maybe even untrustworthy).

    4) INCREASE YOUR LEVEL OF COMMITMENT AND STAND FIRM ON MATTERS RELATED TO YOUR VALUES
    Loyalty is firm, and constant support and allegiance manifested, through the subordination of one’s own well-being to the Prosperity of the Group. A Loyal person puts the interest of his Group and the needs of its Members before his own. In his decision making, he is concerned first with the impact a course of action will have on the Group and only secondarily upon himself. His relationship with his Group and its Members is that of a fiduciary, in that he is charged with a special duty of Trust that obligates him to safeguard the groups Prosperity in everything he does.

    DAILY SCRIPTURE

    Psalm 37:5
    Commit your way to the Lord; trust in Him, and He will act.

    Proverbs 16:3
    Commit your work to the Lord, and your plans will be established.

    1 Kings 8:61
    Let your heart therefore be wholly true to the Lord our God, walking in his statutes and keeping his commandments, as at this day

    Colossians 3:23
    Whatever you do, work heartily, as for the Lord and not for men

    ————————-

    Next PAX circled up with sandbags & bricks: 1 PAX on Sandbag, 1 PAX on a brick, sandbag, brick, sandbag, brick, etc. (you get the idea). PAX rotated counter-clockwise around the circle alternating between Sandbags & Bricks:

    • Sandbags = 10 Sandbag Squats
    • Bricks = 10 Merkins (touch chest to the brick to work on full form)
    • Final stops of bags & bricks = 20 reps each
    • Total = 70 reps Sandbag Squats, 70 reps Merkins

    One final COP: Al Gore for a couple of 10 Counts

    With that, it was a wrap! Sand Bear, Sand Bear, what do you see? I see the end of the workout looking at me!

    COT/BOM:

    • Announcements: Plan B has been activated for this year’s F3 first State Christmas Party – We’re moving to Irish Eyes, Friday, Dec. 13 @ 7 pm. Come one, come all. Thanks to Chairman for taking the lead on making the reservations call! Dec. 21-22 Crossroad Christmas (See Quattro for the skinny on the times)
    • Prayers: Streudel’s M, Lisa, biopsy today. Danielle, continued prayers thru her battle. Aaron, Chappie’s nephew deployed. Vanilla, continued prayers for health for entire family recovering from colds and flu. Prayers for all PAX to check their commitment levels.

    Always an honor and painful pleasure to Q. Shout out to the Dirty Dozen who posted, and, as Chattahoochee’s shirt said, “Embrace the Suck.” Way to embrace it men!

    ~Chappie, out!

    Gritt Mill 12/5/19

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    Warm-o-Rama

    • 25 SSH IC
    • 12 CHerry Pickers IC
    • Bolt 45
    • 12 Windmills
    • 25 smurf Jacks
    • 20 Rosalita Wip

    The Thang

    • Mosey .25 to parking lot, Welsh Dragons across parking lot, Bear Crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time, Bear crawl forward 4 steps do 2 merkins 2 PJ, and 2 shoulder taps etc. all the way until we reached other side of parking lot.
    • COntinued Mosey another .25 Miles over Milfords beautiful riverwalk bridge until we got to our pain destination
    • At our pain destination we did 10 Burpees, did a lap around church, did 10 burpees and 20 jumping beans did lap around church, did 10 burpees, 20 jumping beans, and 30 Merkins, did lap around church, Inster F3 message here details are down below. Did 10 merkins 20 MJB, 30 merkins, and 40 Prison Squats, lap around church. FInally 10 Burpees, 20 MJB, 30 Merkins, 40 Prison squats, and 50 LBC.
    • Mosey back to AO

    COURAGEOUS LEADERSHIP daily devotional

    John Haggai defines leadership as, “the discipline of deliberately exerting special influence within a group to move it toward goals of beneficial permanence that fulfill the group’s real needs.” I feel that the most significant word in this sentence is ‘influence’ and so we can say in brief, “Leadership is Influence.” Growing up, the image I had of a leader was that of someone who headed an institution. But I soon realized that I was a leader in my home, in my church and in my friends’ circle because of the influence I exerted on these groups. As we go higher in our leadership position we influence more people. We can identify people as good or bad leaders depending on what kind of influence they exert. The recent ‘Arab Spring’ exposed so many leaders in the Middle East and Africa who exerted a bad influence on their countrymen. 

    Nehemiah is an example of an excellent leader. When it was reported to him about the miserable state of the Jerusalem wall, he was a captive in a foreign land. His immediate reaction was of great sorrow. But he also fasted and prayed, confessing the sins of the Israelites and asking for God’s guidance in his future endeavors. He saw the need and heard the call. He already had a good job of being the king’s cup bearer, but took the risk of pursuing a difficult task. He faced mockery but continued to deal with injustice. Indeed he motivated and gave leadership and direction to a hopeless and demoralized people. Nehemiah’s dependence on God and his positive influence on the people enabled them to rebuild the wall in fifty two days. Not only did he rebuild the wall he also made the people confess their sins and affirm their faith in God’s Law. The book of Nehemiah ends with a simple prayer, “Remember me with favor, O my God.”

    When we look around us we will notice that people are looking for good leaders. Jesus was moved with compassion when He saw the multitudes that “were harassed and helpless, like sheep without a shepherd.” (Matt.9:36). Are we ready to be the godly influencers

    Proverbs 11

    Where there  is no counsel, the people fall; But in the multitude of counselors there  is safety.

    Proverbs 11:14 NKJV

    Pre-Blast F3 First State Christmas Party

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    First State Christmas Party

    • When: Friday 12/13/19
    • Time: 7 p.m.
    • QIC: Ruxpin & Shawna

    Who: PAX, M’s, & 2.0’s of F3 First State

    What: Annual Christmas Party

    When: Friday, December 13th — 7 pm…until we get kicked out

    Where: Teddy McNamara’s (Ruxpin) — 20306 Applewood Drive | Lincoln, DE 19960

    Why: Why not? You’ll regret not being there if you miss it.

    Q&A:

    Q: How much does it cost?

    A: Not a dime. But each PAX/M is asked to bring a pasta dish of your choice, salad, & dessert (just bring something to share)

    Q: BYOB?

    A: Drinks will be provided. But booze…I think is BYOB. Check with Ruxpin

    Q: When should I RSVP?

    A: Yesterday. Since you can’t do that hit up Ruxpin on the GroupMe or DM him so that he and Shawna can start to get a headcount.

    Q: What if I have any additional questions not covered here?

    A: Reach out to Ruxpin or Chappie in the Gloom or on F# First State FB or IG.

    Thanks ahead of time to Ruxpin and his M, Shawna, for hosting this always-a-fun-time event. Let’s get together, celebrate Christmas and another year of F3, and enjoy some 2ndF beyond a morning workout (i.e. lets introduce our families to each other…)

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