Wildwing

And Now, the News…

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QIC: Chappie

Date: 1/18/19

Okay, so you watched the Name-O-Rama video, and if you weren’t there (one of those “you had to be there” moments) you’re probably asking, “Friendly New Whaaat??” Btw, we should’ve taken that elusive selfie.

Yep, there was a young lady who joined us in the Gloom this morning! She and cameraman, Beau, were kind enough to show up from WBOC to do a story about @F3firststate. Beau had to stay behind camera but before we knew it Sydney was right there, courageously jumping into action to workout with the PAX. She brought our number to the “Dirty Dozen” so, yes, we named our Friendly New Gal later in the COT. Welcome Scoop! No worries Nation, she was here to do a story, our story. We did mention FiA and if she’s ever able to get something started in Salisbury, MD she’ll have quite the story to tell about how she’s already been named. Come to think of it, that’d be a great location for F3 as well. Did someone say Mustard Seed? Yeah! Anyway, no matter what the camera shows, here’s how it all went down:

Warm-O-Rama:

  • SSH – 18 IC
  • Crab Flipper (a.k.a. Cherry Picker) – 10 IC
  • Windmill – 15 IC (courtesy Vanilla)
  • Seal Jack – 18 IC
  • Shoulder Tap – 10 IC (courtesy Ruxpin)
  • Smurf Jack – 15? IC (courtesy Summit)
  • Shoulder-Tap Merkins – 10 IC (But they didn’t count! YHC, seriously fouled that up. Anything to make the PAX laugh.)

Did YHC get all that with accuracy? Hope so.

The Thang:

  • Paver Pass – PAX each grabbed 1’x1′ paver from the stack, and restacked them on the baseline. PAX passed pavers down the line, doing American Hammers, while 1 PAX Mosey’d around the 4 cones and back. Routine was gladly Omaha’d about half-way thru from AH’s to Squats. At one point, PAX read various quotes written on each paver while working through this routine.

Quotes: Act Like Men. You’re Never Out of the Fight. Push Yourself Further & Farther. DFQ (Don’t Freakin’ Quit). You Don’t Need Motivation, You Need Discipline. Find An Excuse to Win. No Guts, No Story. Do the Hard Thing. Engage in Consistent Action. Leadership is An Action. Success is Not Final, Failure is Not Fatal. Eager to Learn, Eager to Lead.

  • Paver Drive: (Partner up!) 1 PAX “drives” the Paver (holding paver out front, driving left/right), while other PAX mosey’d around the 4 cones. Four rotations. From Cone 3 to 4 each PAX did one of the following on return to switch with partner: Dragon Crawl. Bear Crawl. Fiddler Crab. Crawlbear.

3rdF Message. PAX circled up at the half-way mark. Here’s what was shared:
YHC’s humble addition to what follows from Q Source: I believe LEADERSHIP was one if the things the Apostle Paul was referring to in 1 Cor. 16:13 when he commanded them, “Be on the alert, stand firm in the faith, ACT LIKE MEN, be strong.” All of those are in a tense (present imperative) that tells us Paul was not addressing momentary attitudes but continuing state.

Of the things that were absent (Wakefulness  Stability, Manliness, and Strength) and therefore addressed, acting like men has come under serious fire this past week by Gillette. Yet, here, God says it in His Word: “Act like men!” Again, I believe he was talking about leadership. He gave this command literally to counter the immaturity apparent among the Corinthian men. It was the culture that was part catalyst to make them that way. There was an absence of manliness, maturity, and responsibility… hence, LEADERSHIP, and so Paul commanded the men to “ACT LIKE MEN.” Be the man. Be mature and responsible. Be the leaders that GOD has called you to be!

———————————- FROM Q SOURCE… “Leadership is a skill that a person must learn and master during their lifetime rather than an attribute of their character with which they are born. As a skill, it is like learning to play the piano. If it were an attribute, it would be like having blue eyes or a square jaw. Because it is a skill, a person must commit to learning to lead in the same way that they would learn to play the piano. The degree to which they will ultimately master it will depend both upon their natural ability and their willingness to practice. Because we are all born with some leadership ability, even a man with very little natural skill can still be an effective leader if he is willing to practice hard. But a man who will not practice at all will never master the skill even if he is born with the heart of a lion. The decision to become an effective leader is volitional. No one else can make it for you.” To continue reading see the Q Source at F3Nation.com

Back to partner pavers…

  • Paver OH Press Squat: 1 PAX does POHPS while partner mosey’s to Cone 3 for Burpees before completing loop and switching with partner. Burpees at cone 3 per round: 4, 3, 2, 1.
  • Paver Sunday Drive: PAX 1 Sunday “drives” paver Easy Like Sunday Morning (shout out to the Commodores) around all four cones before switching out. Partner holds Plank while other is driving. 1 round per PAX.

5 Minutes of Mary:

  • Flutter Kicks – 20 IC (courtesy Chattahoochee, of course)
  • Big Boys – 15 OYO (courtesy Summit)
  • E2K’s – 20 per OYO (courtesy Chairman)
  • LBG..uh, C’s. LBC’s – 20 OYO (courtesy Wildwing)

Great push by all the PAX today, including FNGal, Scoop! You’re one tough cookie! Maybe Beau was hiding behind the camera? Just kidding, Beau, just kidding…we wouldn’t want you to “accidently” lose your footage from this morning. Seriously, a huge and humble thank you to both of you for posting, putting together a story on F3firststate, and helping us put F3 on the Delmarva map. Your willingness to take on this project at O-Gawd-thirty is awesome! It’s amazing for each of us to watch our own fitness and leadership transition, and just as amazing to see that transformation taking place in the men who join us. “Iron sharpens iron.”

Number-Rama

Name-O-Rama and naming of FNG

COT:

  • Announcements: Nugget on Q in the Gloom at the Aegis.
  • Prayers: Ruxpin’s M, Shawna had appendix removed late last night. Chairman’s Mom, Brenda (ankle infection), and Dad, Denny as he faces medical testing
  • Tclaps to Semi for being a good partner to our FNGal!

And Now, the News: Sydney (F3 Scoop) and Beau stuck around to give an interview. YHC can only hope he said something half decent. Shout out again to Chattahoochee & Fireplex for making this happen. Not our normal schedule, so thanks to all the PAX who allowed me to lead them by posting on a Friday!

That’s it.

~Chappie, out!

Use the QSource

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Today I decided to sprinkle in some references from f3Nation site and QSource, as we get into the routine of showing up and running through these workouts- we need to keep in mind how and why we are here. And the importance of the mission and credo of F3.

Starting with this lovely piece of writing…..

Disclaimer- F3 Nation, Inc. (“F3″) is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted. The men who lead F3 workouts are not paid to do so and no representations of any kind are made by F3 about their skill level. The premises upon which F3 workouts are conducted are not owned or maintained by F3. F3 makes no representations of any kind regarding their safety. Although F3 workouts vary widely in intensity, all F3 workouts tend to be rigorous and are undertaken upon uneven ground during periods of limited visibility. Therefore, there are certain dangers inherent in participating in an F3 workout. Participants must be 18 or older and are assumed to have made their own reasonable decision as to whether they should so participate. Participants under 18 must be accompanied by a father or male legal guardian. F3 disclaims any and all responsibility for any individual’s decision to participate in an F3 workout. By participating in an F3 workout, an individual assumes the risks inherent in doing so. This Disclaimer and Notice is made by F3 on its own behalf and on the behalf and for the benefit of any person leading an F3 workout and/or otherwise acting for the benefit of F3.

Warmup – 

2 Easy laps around courts 

15 each IC of – SSH

CHERRY PICKERS 

IMPERIAL WALKER 

WINDMILL

 SSH

SHOULDER TAPS 


F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.


-Mosey to park pavilion. 

Toy soldier set 30-20-10

Hold plank til 6 is in 

One PAX moves to center of pavilion and does 25 merkins 

While all other PAX do prisoner squats. As soon as merkins are done , next pax jumps in and does 25 merkins while everyone else continues squats.  Go until everyone has done 25 merkins. 


F3- We welcome men of all fitness levels to our workouts and have no requirement for membership other than that you show up at the appointed time and place and follow what the workout leader (the “Q” in F3 lingo) does.

The F3 Credo is: Leave no man behind, but leave no man where you find him.–

Mosey around park and to tennis courts. 

PAX line up for round of 11’s- 

One end-  burpees starting with 10 

Side shuffle to designated spot.For 1 big boy.  Shuffle back. continue until done 10 big boy and 1 burpee. 


F3– Our workouts …

  • •Are free of charge
  • •Are open to all men
  • •Are held outdoors, rain or shine, heat or cold
  • •Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • •End with a Circle of Trust

Mosey back to pavilion. 


Circle up and Repeat the 25 merkins/ prisoner squat rotation

50 LBC oyo

Mosey back to basketball courts.

An F3 Core Principle is to end each Workout with a Circle Of Trust, what we call the COT. Like most things F3, the COT was not part of the original design. It evolved to fill a need. Men told us that they didn’t feel right just jumping in their cars after the Workout without some type of minor ceremonial send off. So we conjured up the COT, which is where we recognize each man individually and say a brief prayer.

Within the COT, we often find ourselves asking the Creator for help at being better husbands, fathers, friends, mentors and workers. We don’t know the source of this particular petition, it just came about and seemed to spread across F3Nation. It is a recognition that as men, we yearn to be better at the things we were created to be, and have learned the hard way that we cannot do it alone. We need help. We need truth that is hard-earned and hard-learned. We need Wisdom.

But which of us is wise? How do we know what we are hearing is Wisdom and not the song of a fool? How are we to discern the voice of the shepherd from that of the wolf?

Because the Q is a Leader who takes responsibility for the Outcome, he is also a man who seeks help answering these questions. In turn, because he is part of a Community, he is obligated to help other men find them as well. The source of the Q’s Wisdom, the QSource, is best discovered through the mutual iron-sharpening that occurs when people unite and search for answers together, the old-fashioned way.’

It is apparent to me every workout that each of us have the ability to lead. Ability to pull strength from each other and make each of us better HIM. It’s isnt just the Q who leads… it is the man who responds to what is inside him and lifts another man to where he is capable.


Wrap up with the -COT 

Bobby Hurley Jumps the Canal

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Date: 1.9.19

QIC: Wildwing

Warmup: Side Straddle Hop I/C, Flying Sun God I/C, Windmill I/C, Failure to Launch I/C

The Thang:

Mosie to Church Wall – Durkin 25 oyo, Mosie to Park – Dying Cockroach 25 I/C, Mosie to Canal Bridge – Bobby Hurley 50 oyo, Mosie to A/O – Wilt Chamberlain 100 (almost) LBC, squats, flutter kicks, lunges

F3 Message:

Potential Principles of Leadership: (1) Articulate the Vision …. (JFK: America will go to the moon this decade, not because it is easy, but because it is hard); (2) Build Momentum not Consensus … (Doing each part of the thang whether it’s easy or not); (3) Give Trust to Gain Trust … (Encouraging everyone to lead their thang); (4) Plan for Alternatives …. Elon Musk/Space X couldn’t buy US or Russian rockets so built his own.

Ended with Number-O-Rama, Name-O-Rama, COT, and meeting FNG Styx

Whole Body Beat Down

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QIC-Leatherman

A/O -PRIMIS

PAX – Chappie , Chairman, Ruxpin, WildWing

Warm-Up :

SSH -I/C

Moroccan Nightclubs I/C

Seal Jack I/C

Wind Mills I/C

The Thang :

Mosey to the Bank

20- lunges

20-Merkins

20-Flutter Kicks

Mosey

20-Squats

20 -Carolina Dry Docks

20- Four Count Freddies

Mosey

20-Split Squats

20-Derkins

10-Big Boys

Mosey

20-Step Ups

20- Decline Carolina Dry Docks

Monkey Humpers while cars came by for a little fun.

20-E2K

Mosey back to the A/O

20- Merkins

20- Squats

20- Gas Pumpers

F-3 Message was pulled from the Q-Source

F3 | DISRUPTION (F1) January 1, 2019January 1, 2019 by Dancing Idiot

DISRUPTION (F1)

Disturbance To The Status-quo

Leaders influence movement to advantage

A leader is a person who can influence people to do things that they would not have done otherwise. Put another way, but for the influence of the leader, the things done by his followers would not happen. The leader is the agent, the impetus and the proximate cause of his followers’ movement toward the doing of those specific things that he identifies as advantageous. Without him, they would remain static and focused on maintaining the status quo. In the heart of man inertia will reign—absent a Disruption .

The connection between movement and leadership is critical because it presupposes a need for action, a recognition by the leader himself that the status quo is something less advantageous than some other place, a location the leader visualizes and then articulates to his followers. Only then can the leader begin to persuade them to follow him to the new place. He must describe it to them first because people will only overcome their inertia and follow someone if they believe that he knows where he is going. They won’t leave the known for the unknown, no matter how charismatic the leader is.

Because it induces movement, leadership causes Disruption

Leadership wrenches people away from the place at which they were determined to remain. It causes them to question the foundation for their belief that their status quo was desirable and that stasis was in their best interest. It attacks the palpable (but false) sense of security that inertia provides. Like the agitator in a washing machine, leadership dislodges things long embedded in people’s emotional fabric, things that are impure and do not belong there but to which they had become accustomed—like a ketchup stain on their favorite shirt.

Being both Disruptive and agitating, leadership will naturally make people uncomfortable, at least until they begin to see for themselves that they are being led to a place of advantage.

If a man calls himself a leader but does not cause Disruption by initiating movement, then he is not practicing leadership. He might be doing something else, like managing or governing, but he is not leading. He is a leader in name only until people begin to follow him to an advantageous place that he has visualized and articulated to them. A Leader is a person who influences movement to advantage.

A great Leader’s legacy is built on love

The degree to which a Leader is able to influence movement is dependent upon his level of skill. People will follow a Leader when he is in the room. People will continue to follow a good Leader when he has left the room. But only a great Leader is able to influence movement to advantage even after he has died. That is a legacy Leader, and he is a rare breed who leaves a legacy that is built upon love.

All great Leaders aspire to leave a legacy. Leadership is a difficult skill to master, requiring desire, commitment and love. Having paid for that skill with blood, sweat and tears, great Leaders have the natural inclination to pass on what they have learned and to be remembered for it. This yearning is what creates their legacy. It comes from the Leader’s love for his followers and his sincere desire to see them obtain advantage.

A great Leader accelerates throughout his life. He views leadership as a craft that must be honed through continual study and application. In the way that a lawyer or doctor practices his profession from the standpoint of service to his client or patient, the great Leader’s focus is always upon his followers rather than himself. It is their best interests, not his, that motivates his actions. It is their advantage, not his, to which he initiates movement. This is only possible if, first and foremost, he loves them more than he loves himself.

The great Leader knows that If his love is not great, than neither will be his leadership.

YE SHALL MOSEY TO THE TUNNEL OF (LEG) PAIN

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8 HIM beat the fartsack this morning for a good ole leg beatdown

WARMUP- 25-ssh, 10 side lunges each side, 20 windmills, 10 arm circles forward 10 backwards.

THE THANG- Mosey to H and R block 20 flutter kicks IC, 20 4 count freddies, mosey to alley between Walgreens and Family dollar, half pax take the peoples chair while other half does 10 meekins, 10 LBC , 10 burpees switch off followed by 21s between walls 20 Mike tyson’s without the merkin , bear crawl to other wall 1 squat Lt Dan back to first wall for 19 Mike tyson’s bear crawl back to 2nd wall for 2 squats you get the idea. Half way thru there was not much chatter but plenty of grunting and groaning. Took a short break for a 3rd F then mosey back to AO made it with just a couple minutes to spare so 10 War Hammers ( 1 world war II sit up 4 american hammers) The legs may be a little tight but the end of the day.

3rd F I read Isaiah 40: 28-31 the part I thought fit i with today’s beatdown was He gives strength to the weary and Increases the power of the weak. Even youths grow tired and weary and young men stumble and fall.

Quote by Bruce lee. You will continue to suffer if you have an emotional reaction that is said to you. True power is sitting back and observing everything with logic. If words control you that means everyone else can control you. Breathe and allow things to pass

Wet Ace

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8 HIM punched today in the face and started it with a soggy workout…. and each are better for it.

Warm up- 
Arm circles forward – 15

Arm circles reverse- 15

SSH- 25 

Cherry pickers – 10

Mountain climbers – 15


Mosey to Ace Parking Lot.

 Line up on one end of lot. 

25 ssh – single count 

Sprint 3/4 way of parking lot -point B  

25 ssh. 

Bear crawl  to end of lot- point C 

25ssh. 

Mosey back to start. Plank for 6


25 merkins 

Sprint to point  B

25 merkins 

Lt Dan to point C

25 merkins 

Lt dan to point B

Mosey back to start. Plank 


25 squats

Sprint to Point B

25 squats 

Bear crawl to point C 

25 squats 

Bear crawl to point B

Mosey back to start. Plank 


25 Big Boys 

Sprint to B 

25 big boys 

Lt dan to point c

25 Big Boys 

Lt dan to point b

Mosey back to start. Plank. 


3rd F –  https://www.allprodad.com/a-real-new-years-resolution-becoming-a-good-father-and-husband/


Mosey back to AO. 


Wrap up with 

25 SSH 

25 merkins 

Side plank shoulder taps- 15 each side

25 squats 

25 big boys 


Wall sit overhead claps 50

Deeper wall sit overhead claps 25 


COT 

1st 2019 Beatdown

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10 HIM showed up for the first beatdown of the year. To start of the year we passed the baton to give everyone that wanted it a chance to get in on serving a beatdown to the other Pax. Hopefully I can remember everything and get the order close to being right.

Warm up by Chattahoochee

19 SSH, 19 WINDMILLS, 20 MNC, 19 CHERRY PICKERS, 20 SEAL JACKS

THE THANG

Mosey out back entrance of the AO and around to the front Chappie took the baton on the first round with a little bring sally up bring sally down merkin beat down

Another repeat mosey followed by 40 squats IC by leatherman

Repeat mosey and Summit took the Baton with a toy soldier set with a surprise between sets 30 LBCs, Lt Dan to next parking row bearcrawl back to start, 20 E2Ks each leg, Lt. Dan/bearcrawl, 10 big boys, Lt. Dan/ bearcrawl

I think it was one more mosey after that and Vanilla took over with 20 alternating shoulder taps, 10 side plank 4 count shoulder taps.each side,

Fireplex/ Semi combo by fireplex descending merkins staring at 10 end in at 1 with a burpee after each set

Vanilla again with 25 American Hammers

Chattahoochee with 20 scissor kicks

Chappie with 20 4 count Freddie’s

Chattahoochee with 5 wall crawls start in the plank with feet against the wall crawl up to balls to the wall position crawl back to the plank

I believe I hit it all but still have the feeling I missed something

Number-rama, Name-o-rama followed by COT.

Afterwards we enjoyed some coffee, juice, breakfast casserole and fellowship thanks to Chappie and his M

Coupon Sled

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9 HIM showed today: Semi, Chappie, Fireplex, Wildwing, Chairman, Chattahoochee, Ruxpin, Waterfall, Vanilla


Warm up
20 Seal jacks
15 Cherry picker
20 Shoulder taps
15 Windmill
10 Imperial walker
20 Ssh

The Coupon SLED

1 HIM pushes sled back and forth across parking lot as rest of pax AMRAP following exercises:

Tire flip
Coupon curl
Coupon over head press
Mexican jumping bean
Blockey
Coupon carry
Ball slam
Coupon merkin

For 2 rounds

3rd F
Read the 2nd devotion out of True Competitor.
We do the training; God does the changing.
It talked about how athletes spend 95% of their time practicing and 5% competing. They have a plan on how to succeed.
We need to look at our spiritual life the same way. Most of us spend 99% on life and 1% on spiritual training. We need to give the same amount of discipline to our spiritual training as we do to our physical training.

His divine power has granted to us all things that pertain to life and godliness, through the knowledge of him who called us to his own glory and excellence, by which he has granted to us his precious and very great promises, so that through them you may become partakers of the divine nature, having escaped from the corruption that is in the world because of sinful desire.
2 Peter 1:3‭-‬4 ESV

For they disciplined us for a short time as it seemed best to them, but he disciplines us for our good, that we may share his holiness. For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it. Therefore lift your drooping hands and strengthen your weak knees,
Hebrews 12:10‭-‬12 ESV

Therefore, my beloved, as you have always obeyed, so now, not only as in my presence but much more in my absence, work out your own salvation with fear and trembling, for it is God who works in you, both to will and to work for his good pleasure. Do all things without grumbling or disputing,
Philippians 2:12‭-‬14 ESV

Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.
Philippians 4:8 ESV

All Scripture is breathed out by God and profitable for teaching, for reproof, for correction, and for training in righteousness, that the man of God may be complete, equipped for every good work.
2 Timothy 3:16‭-‬17 ESV

Semi suicides
Side step, nur, mosey, jailbreak, bear crawl, and Lt. Danger

toy soldier set
30 lbcs
20 k2e per side
15 big boys

Number Rama

Name Rama

COT

20181220_060137

Do not Rucking Quit!!!

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Q: Leatherman 

Pax: Chairman, Chappie, Chattahoochee, Ruxpin, Wildwing

Warm Up-

SSH- 21

Cherry pickers-15

Windmill-15

Moroccan Night Club-15

The Thang:

Partner up and alternate exercises for 3 rounds

Exercise 1

Partner 1 Max Merkins with Ruck on 40lbs

Partner 2 Holds Plank without Ruck

Exercise 2

Partner 1 Dead lift to overhead press with Ruck 10X

Partner 2 Broad Jumps 10X no Ruck

Exercise 3

Partner 1 Flutter Kicks holding Ruck above head

Partner 2 Mosey to Hotel and Back ( Distance unknown but brought the Suck to the partner Flutter Kicking )

Exercise 4 

25 Partner Big Boys passing Ruck 

5 Burpees in between sets 

All Pax finished strong and no one QUIT 

Ended with COT and Prayer

 Leatherman 

Frosty 4×4

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9 HIM beat the fartsack this morning for a little 4×4 action  to warm things up  at the CHOP

Warm up-  25 SSH,20 SEAL JACKS,20 WINDMILLS , 20 CHERRY PICKERS,20 MNC

The Thang- mosey to Mercer dental

20 Merkins, 20 Diamond merkins, 20 Wide arm,and 20 ranger meekins

Lt Dan to light pole mosey to shipbuilders

25 Flutter kicks OC, 35 LBC ,25E2Ks,15 big boys

Bear crawl to first light pole then mosey to next corner

30 squats,20 Bobby hurleys,20 monkey jumpers 20 Mexican jumping beans,

Mosey to next corner 50% to first pole,75% to next and 100% to corner

25 mountain climbers ic,20 4 count Freddie’s ic,15 mule kicks 15 burpees

Mosey back to AO to visit the wall  wall sit with 20 overhead claps, balls to the wall for 10 count by leatherman another wall sit with 20 overhead laps

A little mary to finish up

Crabby patties by hideous 

Hello dollies by Chappie 

Rosolitas by Chattahoochee  

And crab Jack’s by fireplex to finish it off

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