Warmup: 25 SSH IC, 18 Clam Pickers IC, 18 Moroccan Night Cubs IC, 18 Windmill IC, 18 Mountain Climbers IC
The Thang: Mosey to parking lot by Savannah along Canal. Toy Soldier Set 50 LBCs 35 E2K 20 Big Boys. Wosey to Canal Drawbridge. Crawl Bear up bridge, Bear Crawl down bridge. Ltnt Dan across bridge. Mosey to Zwanandale. Bring Sally Up Arms Challenge. Mosey to end 2nd Street. Bring Sally Up Squat Challenge. Mosey back to Primis.
F3 Message: Q1 Get Right: https://f3nation.com/2019/02/02/get-right-q1/
Joys: Building on the F3 message, Wildwing shared experience of flipping a sailboat 40 years ago but successfully making it ashore with wife and mother-in-law. Only casuaty was pair of suglasses.
Chairman mom had successful surgery and does not have to have 4th surgery in 2 weeks.
Nursing a bruised left heel the past week. With that in mind, we went for a lower impact version to the norm.
Warm-O-Rama:
Imperial Walker – 20 IC Cherry Pickers – 20 IC Wind Mill – 20 IC Shoulder Taps – 20 IC
The Thang:
In Lew of a Mosey; I opted for 20 Side Shuffles to Bobby Hurlys (OYO) back and forth across half the CHOP parking lot.
Crawl Bear 1-2-3 Team up in pairs. While HIM (1) Crawl Bears then Bear Crawls to the center line and back; HIM (2) is hitting (100) Merkins, (200) LBC, stopping for Message.
3rd F Message: “It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” ~ Teddy Roosevelt ~
Back to the Crawl Bear 1-2-3!!! Picking up where we left off; (300) Squats; and finished with 20 Big Boys (OYO).
Circled up for Abs: Hold 6″ for a S-L-O-W 10 count, to Flutter Kicks 20 IC, to Hello Dollies 20 IC, to Leg raise and lower 10 IC (8 count).
Short round of Mary to finish time: High Plank LHand/RFoot in the air for a 10 count, then switch for another 10. Wildwing led us in a Proud Marry fast feet to kiss the pavement with his dun-du-du-dun singing voice. American Hammers, 20 E2Ks each side…….I may have missed one.
Perseverance – Persistence in doing something despite difficulty or delay in achieving success.
” Perseverance is a positive, active characteristic. It is not idly, passively waiting and hoping for some good thing to happen. It gives us hope by helping us realize that the righteous suffer no failure except in giving up and no longer trying. We must never give up, regardless of temptations, frustrations, disappointments, or discouragements” – Joseph P. Wirthlin
That Quote speaks to all who post never give up always finish strong regardless of the temptation to quit.
We finished with a failed attempt at partner squats and owing burpees lol.
so we moved onto a 9 min round of MARY.
Name-o-rama and COT to finish out a great morning.
Strong morning with handful of men who chose to beat the fart sack and pushed through 45 minutes of ‘fun’.
Warm up–
Mosey Lap around courts
SSH- 15
Cherry Picker -15
Wind mill -15
Forward Lunges -10
Reverse lunges -10
SSH-10
Mosey lap around courts
Basketball Drill –
Each PAX picks a corner while One pax will be shooting foul shots and getting their own rebounds while others are at a corner doing a specific exercise.
1- American Hammers
2-Squats
3- High Plank
4- Mountain climbers
Once 3 foul shots are made , everyone switches to next station. If you take too long to make shots- you can bear crawl the length of the basketball court…..
We got in 2 full rotations.
3rd F- ‘No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.’ Hebrews 12:11 Disciplines of Fitness. Faith. Fellowship.
Fitness– self explanatory. Stay steady. We all have seen, felt and experienced the results of discipline in this area by being consistent with F3. And for those who haven’t… you can Start now.
Faith– it isn’t always easy to believe in the unseen Or even what’s been promised. But when focused enough it can be seen. Choose daily to see the good through the even roughest times.
Fellowship– this can be ever challenging with schedules, commitments , priorities , families, work, etc. but staying disciplined to healthy fellowship with men who empower and sharpen each other will in turn keep you sharper and allow you to add value to all those around you. By committing to stay disciplined in this area- you may open yourself to vulnerability. But it your peaks and valleys of life this proper fellowship will be what helps navigate us through.
Mosey across park to stairs.
‘Stair Drill’
Pair up.
One man stays down and does burpees while partner runs up steps. Does 10 merkins and 20 LBCs then run down stairs and switch. Continue until your team has done 60 burpees.
Mosey back to basketball court.
For a quick basketball game that involved more foul shots, lay ups and burpees.
Warmup: 30 SSH 15 Cherry Pickers 15 15 Moroccan Night Clubs 15 Windmills 25 Washboards All IC.
The Thang 1: Mosey to Union Street to Tobin Drive to lot in front of Shipbuilders. Super Toy Soldier 50 LVCs 35 E2Ks 20 Big Boys. Mosey back to Union Street and back to AO. Ascending Testicles 15 degree, 45 degree, & BTW 10 derkins each Clowney: 4 jump lunges IC 4 Merkins 7x London Bridge Plank: head to wall 1 hand to wall then other then 1 hand to ground then other. Bear crawl under bridge 1 PAX at time.
F3 Message about Hope: We all need hope in our lives whether famil, work, etc. and most of us turn to God for hope when needed. Bible verses about hope:
Psalm 46:1-3 God is our refuge and strength, an ever-present help in trouble. Therefore we will not fear, though the earth give way and the mountains fall into the heart of the sea, though its waters roar and foam and the mountains quake with their surging.
Proverbs 18:10 The name of the Lord is a strong tower; the righteous run into it and are safe.
Isaiah 41:10 So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.
Exodus 15:2 The Lord is my strength and my song; he has given me victory. This is my God, and I will praise him— my father’s God, and I will exalt him!
Psalm 34:10b Those who seek the Lord lack no good thing.
The Thang 2:
Monkey Drill: Sideways Lunges palms to ground as extend. 1 each direction.
20 Merkins 20 Diamond Merkins 20 Hand Release Merkins
Baba O’Riley: Imperial Walkers for entire 5 min 4 sec. song increasing tempo for last 30 seconds.
THE THANG: Bear crawl to pick up patio pavers, Lt Dan carries pavers to Wall of Fire for rotating merkins, mosie pavers down to corner, sprint one block and Karaoke return to starting line 4x, Bobby Hurleys 30x, mosie pavers back to Wall of Fire, Webbicide with 10 merkins 6x, Bear crawl limbo under pavers
THIRD F: Storytime… Fellow finds clay balls buried in sand, packs them in ruck but throws all but one into sea. Last one cracks open showing beautiful gemstone inside. See what you lose by throwing away without looking past surface.
NUMBER RAMA
NAME RAMA
COT…praise for 35* and rain plus more important things.
8 HIM posted on this glorious Feburary morning to partake in a slight Chattahoochee beatdown starting off with a little warmup at the AO then a mosey downtown
Warmup- 22 SSH, 20 seal jacks, 15 windmills, 15 MNC, 15 Merkins all in cadence
The Thang– Mosey down union street to the firehouse for a round of Howling Monkees Pax in a circle all pax grab ankles in the monkey humper position first pack does 10 monkey jumpers while all pax hold ankles until all pax do 10
Mosey across footbridge to the park for a modified mini cooper.
10 pullups, 10 squats, 10 Merkins, 10 War Hammers then mosey a lap around gazebo rinse and repeat taking of 1 rep of each excersise until 1 rep per exercise finished up with a mosey back to the AO .
3rd F pulled from the Q source:
TEAM DEVELOPMENT = Dynamic teams are essential to both communities and organizations. If a task can be performed by one man than there is no reason to form a team, but when it is to complicated or difficult for a single person acting alone then people must combine to see it through and as soon as they do then BOOM a team is formed whether they realize it or not. For a team is nothing more than a proximate combination of 2 or more people formed to perform a specific mission for the benefit of a community or organization or both.
F3 uses the acronym TEAM
T- is for trust reliance between team members builds a leaders trust.
E- is Equipping a leader ensures his team has what it needs
A is Accountability setting and maintaining high standards within a team
M is for missionality prioritizing team accomplishments
This is a free, peer-led workout. Do not hold the Q or AO liable. Modify the exercises if you need to.
Warm up
20 Seal jacks 15 Cherry picker 20 Seal wave 15 Windmill 20 Ssh
THE THANG
Mosey to fishing pier, down union, turn in front of library, and follow path along river.
30 step ups per leg 15 derkins 20 squats 15 urkins 10 barfys 15 diamond urkins 20 split squats per leg 15 diamond derkins 30 Mexican jumping beans
Mosey back to CHOP per Mulberry
3rd F
Read #36 out of True Competitor, Mark of Excellence. Leave a God-mark, not a me-mark. Excellence starts with the heart. 3 questions: Who do you serve? How’s your work? What’s your foundation?
Toy soldier – descending/ascending 30 lbcs 20 e2k – pair 10 big boys 20 e2k – pair 30 lbcs
Summary: It was frigid this gloom. Numb Fingers and Toes were experienced by all but warmth was found at every “Fire Pit” along the way. These 10 PAX pushed hard and it was an honor to “Lift The Lid” with them!
Warm-O-Rama
SSH – 20 IC
Seal Jacks – 20 IC
Moroccan Night Club – 20 IC
Cherry Pickers – 20 IC
Windmill – 20 IC
Windshield Wipers – 10 IC (New Addition: Lay on your back and swing right foot to left hand, left foot to right hand. Oh So nice on the hamstrings!)
Rearview Wipers = 10 IC (New Addition: Same format but laying on your stomach)
FIRE PIT 1: “FIRE DRILL”
PAX in a circle, chopping feet. Each PAX calls out “Fire,” all PAX hit the ground, roll right, Merking, roll left, another Merkin, then back up Chopping. Rinse and repeat until all PAX have called “Fire.”
Mosey to Mercer-Sydell Dental for FIRE PIT 2
FIRE PIT 2: “BEAR CRAWL RING OF FIRE”
Begin by bear crawling around in circle until Q says stop. Upon stopping, first Pax completes 10 merkins while other Pax plank, then next pax in line completes 10 merkins while other pax plank. Keep going around until all pax have completed the 10 merkins. Rinse and repeat with 10 Wide Merkins, then 10 Diamond Merkins
Mosey to Shipbuilders for FIRE PIT 3
FIRE PIT 3: “JOHNNY CASH”
PAX in a circle all holding 6 inches. First PAX completes 10 Big Boy Sit-Ups while others hold 6, then next pax in line completes 10 big boys, so on and so forth. Second Round, switch to high plank paired with 10 LBCs. Final Round, back to holding 6 inches paired with 10 Flutter Kicks.
Prison Break back to AO!
Break for Third F: “Leadership is spelled E-X-A-M-P-L-E”
“People need a model to follow, not a motto to say”
“Your actions speak so loud that what you say, I can’t hear.”
It’s interesting to note that the Christian trend of the WWJD bracelet in the ’90’s was “What Would Jesus Do” not “What did Jesus Say” or “What would Jesus Say.” Jesus is the greatest Leader that has ever lived. Regardless of your faith, you cannot deny his loyal following for centuries after His death. More have died and lived for His name than any other in the World’s history. There’s a lot of reasons for this but I believe it is because of His flawless example. Jesus gave us a model to follow, not just a motto to say. Even Paul writes in 1 Corinthians 11:1, “Follow my example, as I follow the example of Christ.” In Ephesians, Husbands are charged to “love your wives, just as Christ loved the church.” It’s not a charge to love our wives because Jesus said so. It’s a true example to emulate. As leaders of our homes, workplaces, F3 Beatdowns, etc….it is vital that we lead by example. Talk is cheap. The only way to truly lead is from the front, giving those behind you a model to follow.
Back at it for Fire Pit 4
Fire Pit 4: “Wall of Fire”
PAX all holding People’s Chair. First PAX breaks hold and completes 10 Burpees, returns to Chair, next PAX takes on the Burpees, so on and so forth. Rinse and Repeat with 10 Squats and then 10 Split Jacks. OUCH!
