Milton Mustard Seed welcomes our brother from Charleston, SC today.
Side Straddle Hop 20 IC
Seal Jacks 20 IC
Smurf Jacks 20 IC
Plank Jacks 20 IC
Hairy Rockets 15 IC
Mountain Man Poopers 15 IC
Cherry Pickers 15 IC
The Thang
Caterpillar Snake Run with 12 pound medicine ball to 4 locations with exercises at each location.
First stop H&R Block
Merkins 20 IC
Air Drama Squats 25 OYO
Flutter Kicks 25 IC
Second stop Adkins Law Firm
Diamond Merkins 15 IC
Ballerinas Toe Squats 25 OYO
American Hammers 25 IC
Third stop field behind apartments
Hand Release Merkins 20 OYO
Bobby Hurley 20 OYO
Absolution 10 IC
Final Stop field behind AO
Walking lunges across field passing medicine ball
Burpees 10 OYO
Toy Soldier Set 40/20/10
F3 Message: New Beginnings bud around you and within you every day. You don’t need a clean slate. God is in the business of making all things new.
2 Corinthians 5:17 Therefore if anyone is in Christ, the new creation has come: The old has come the new is here.
Peter 1:3 Praise be to theGod and Father of our Lord Jesus Christ! In His great mercy he has given us new birth into a living hope through the resurrection of Jesus Christ from the dead.
Jeremiah 29:12 For I know the plans I have for you declares the Lord, plans to prosper you and not harm you, plans to give you hope and a future.
Warm-up: SSH, Sun Goddess, Smurf Jacks, Hairy Rockets, Mountain Man Poopers.
The Thang
Mosey to HO Brittingham Elementary School. Share 10 facts about D-Day throughout the workout.
High Knee run from 1st light post to 2nd
Lt. Dan from 2nd post to 3rd
walking lung 3rd post to 4th
bear crawl 4th to 5th post
merkin crawl (merkin and move laterally and merkin until arrows on road)
30 Burpees
30 Bigboys
Mosey around parking lot
20 Bobby Hurleys
20 Flutter Kicks
Mosey around parking lot
10 Iron Mikes IC
10 Outlaws
Mosey to AO
On 6 June 1944, British, US and Canadian forces invaded the coast of Normandy in northern France.The landings were the first stage of Operation Overlord – the invasion of Nazi-occupied Europe – and aimed to bring an end to World War Two. By night-time, around 156,000 Allied troops had arrived in Normandy, despite challenging weather and fierce German defences. At the end of D-Day, the Allies had established a foothold in France and within 11 months Nazi Germany was defeated and the war was over.
Here are 10 things you may not have known about the operation:
1. Photography appeal
As early as 1942, the BBC launched a bogus appeal for photographs and postcards from the coast of Europe, from Norway to the Pyrenees. It was actually a way of gathering intelligence on suitable landing beaches and Normandy was settled on. Millions of photos ended up being sent to the War Office and, with the help of the French Resistance and air reconnaissance, military bosses were able to target the best landing spots for D-Day.
2. Phantom army
The Allies put a lot of effort into trying to convince the Germans that the invasion was going to be near Calais, not Normandy. They invented phantom field armies based in Kent as part of their D-Day deception plan, named Operation Fortitude. They built dummy equipment – including inflatable tanks – parachuted dummies, used double agents and released controlled leaks of misinformation which led the Germans to believe the Allies were going to invade via the Pas-de-Calais and Norway. The Germans took the bait so much that even after D-Day they held many of their best troops in the Calais area expecting a second invasion.
3. Two million troops
By 1944 more than two million troops from more than 12 countries were in Britain preparing for the invasion. On D-Day, Allied forces consisted primarily of US, British and Canadian troops but also included Australian, Belgian, Czech, Dutch, French, Greek, New Zealand, Norwegian, Rhodesian [present-day Zimbabwe] and Polish naval, air and ground support.
4. Weather watching
The officers organising the operation were very particular about the timing of D-Day. They wanted a full moon with a spring tide so they could land at dawn when the tide was about half way in – but those kind of conditions meant there were only a few days that could work. They chose to invade on 5 June, but ended up delaying by 24 hours because of bad weather. It was Group Captain James Martin Stagg who made the vital forecast and persuaded General Eisenhower to change the date.
When the D-Day forces landed, Nazi leader Adolf Hitler was asleep. None of his generals dared order reinforcements without his permission, and no-one dared wake him.Crucial hours were lost in the battle to hold Normandy. When Hitler did finally wake up, at around 10am, he was excited at news of the invasion – he thought Germany would easily defeat the Allies.
7. Commonwealth strength
While America formed the biggest national contingent, the combined force of Commonwealth service personnel – mostly British and Canadian – was greater. Of the 156,000 men who landed in France on 6 June, 73,000 were American, and 83,000 British or Canadian. The Commonwealth naval contingent was twice that of the Americans.
8. Bloody Omaha
There were five beaches that were chosen for the operation, codenamed, from east to west, Sword, Juno, Gold, Omaha, Utah. Casualties varied widely – on “Bloody Omaha”, where around 4,000 men were killed or wounded, one US unit landing in the first wave lost 90% of its men.On Gold Beach, by contrast, casualty rates were around 80% lower. The fighting during the Battle of Normandy, which followed D-Day, was as bloody as it had been in the trenches of World War One. Casualty rates were slightly higher than they were during a typical day during the Battle of the Somme in 1916.
9. Smashed toilets
The
vibration of HMS Belfast’s guns firing during D-Day was so powerful it actually
cracked the crew’s toilets.
10. Pub test
Having been given his top-secret mission to attack the Merville battery on D-Day, Terence Otway had to be certain his men wouldn’t spill the beans ahead of 6 June 1944. He sent 30 of the prettiest members of the Women’s Auxiliary Air Force, dressed in civilian clothes, into village pubs near where his soldiers were training.
9 PAX posted this morning for too much Mary! Waterfall on Q.
The Warm Up: 20 SSH IC, 20 Moroccan Night Club IC, 20 Cherry Pickers IC, Bolt 45 (AKA zoo keeper special)
The Thang: PAX teamed up in pairs of two. Half shuffled with their ruck sacks around the church. The other half did Mary. Then they swapped. We did Mary off of this sheet provided by Waterfall’s M, “Flamingo.” See the sheet here: https://darebee.com/ab-exercises.html We got through the “side jack knives” before we ran out of time.
The Message: Q read from the Easter story, John chapter 20. Waterfall commented that he is like Peter because he is always getting outrun.
Okay, as you can see by the BB title YHC has to come clean. True Confession: Tuesday’s workout, as quickly perceived by the astute Vanilla, had a hidden two-fold motive–1) YHC signed on to complete the GORUCK April #RuckingChallenge and needed to get in Day 1, so WE did, and, 2) A “ruck” workout without a ruck (sandbags instead) might just be a catalyst for someone to step into the circle and buy a ruck, and hence, get into rucking. Did it work? THAT is the question.
12 PAX won THAT FIRST BATTLE and got jump-started with a good Warmup VQ by Doubtfire, then those who did not have a ruck with them (ruckers were alerted night before) were directed to the shed to grab a sandbag coupon. Shout out to Leatherman, each bag NOW weighs 40lbs. PAX circled up again in the parking lot where YHC esplained the forthcoming routine…
Day 1 of the GORUCK Lucky 7 Rucking Challenge: 7 Ruck workouts 7 days during April.
PAX would carry either a 40lb ruck or a 40lb sandbag throughout the workout. PAX went 2x around the block to complete 1 mile by doing the Double-Deuce shuffle. That’s 22 shuffle/mosey steps to remember that the average of American Servicemen and women who take their own lives on a daily basis is 22. The average is said to have come down to 20, but even 1 is too many. So we shuffle 22 steps, with PAX taking turns to call a bit of a cadence, then we stepped for 22. Rinse and repeat for the entire mile.
While doing the Double-Deuce the PAX circled up for pain at corners #1 and #3:
Corner #1: PAX paired up and alternated back & forth to complete 10 sets x 10 Ruck/Sandbag Squats each…Double-deuce to corner 3.
Corner #3: PAX paired up and alternated back & forth to complete 10 sets x 10 Ruck/Sandbag Merkins each (#brutal!). Continue Double-Deuce shuffle around block to circle up again at corner 1…
Corner #1: PAX paired up and alternated back and forth to complete 10 sets x 10 Ruck/Sandbag American Hammers (a.k.a. Russian Twists) each. Continue Double-Deuce Shuffle all the way around the block, back to the AO to complete 1 mile.
Upon returning to the AO we circled to close it out with the following 3rdF:
At the beginning of March YHC posted a meme on our GroupMe that said: “THERE’S A FIGHT RIGHT AROUND THE CORNER, JUST WAITING…” The idea is to get ready for whatever the fight might be. In the last couple of months, I’ve been walking through fights with people who never saw them coming. Health battles. Marriage battles. Financial battles. Emotional battles. Pornography battles. Anger battles. Etc. But my point is that I’ve NOT been in these battles with people JUST because I’m a pastor.
We tend to read or hear a statement like the above and respond individually. While it takes a personal response, that phrase was/is meant to move us into the arena of that fight corporately/together (whatever the fight may be). I.e. We are supposed to battle along side one another. After all isn’t that the 2ndF part of what of why we get together?
You can try to prove me wrong on this, but you’ll find it to be true: Did you know that almost ALL of the references to spiritual growth in the Bible are corporate/plural? That means you don’t have to read between the lines. It means that the best (if not, the only) way to grow, to fight, to gauge a victory is through/by way of the relationships we have with one another. As Maverick as we like to be, or think we should be, this means we were NEVER meant to fight alone.
Some of these thoughts were formulated from Friday’s 43 Feet Podcast (great one, listen to it). Practically speaking, we need about 3-4 other men to lock shields with. When our shields are locked together with other men beside us, we notice when they’re down. And they’ll notice when we are. So…who’s backed away, faded away, fallen aside and left a gap where once there was a shield? If you’re not sure how to answer or if you can answer that question, you may need to reevaluate your commitment to FELLOWSHIP–the 2ndF of F3.
To be honest, we don’t often see a fight coming either. Nonetheless WE CAN PREPARE. A phrase I heard on Friday’s 43 Feet podcast really caught my attention: “RELATIONAL ARRHYTHMIA” Think about that. It is TOTALLY DESCRIPTIVE! The question that follows is: Are you out of sync? In your relationships with your M, your 2.0’s, and your F3 brothers you’ve got to be in rhythm. If you’re out, it’s called relational arrhythmia. Your M will tell you when you’re out if rhythm. Your 2.0’s will tell you when you’re out of rhythm, but what about other guys? On the 43 Feet Podcast Dark Helmet said, “Without the 3 P’s you do not have a shield lock and you’re not ready/prepared for the fight. What are the 3 P’s? In short:
1) PROXIMITY: You gotta see each other, there’s gotta be physical contact (elbows, forearms touch in a shield lock). Proximity builds trust. Meeting together with a real purpose. Proximity is key because until you’re beside a man, you don’t know how he feels. You might not even notice he’s backed away from the line.
2) PURPOSE: Meet together for mutual benefit and mutual defense. Why? Because we’ve all got to have 3-4 brothers to get thru the flux of life (fights/mountains/valleys). This is the living out of Ecclesiastes 4:12, “A cord of three strands is not quickly broken.”
3) PERIODIC: The point the Dark Helmet was making here on the podcast was simply to lock down when you’re gathering, lock down EXACTLY when you’re going to get together and maintain a shield lock.
There’s a fight right around the corner, just waiting. Being prepared for it means being ready for the unexpected, while staying ready for the expected. The most important part of being ready for the fight is to be a part of a shield lock.
HIM shield lock with other men for mutual defense and mutual advantage.
YHC had a bunch of extras on his Weinke, like RR Tracks, Plank Pull Throughs, Ruck high Pulls, and, of course, Mary. However, time was called. Actually, we went into a little bit of OT; thanks for your patience, men. Great work today by all. The workout was harder than YHC thought it would be. But hey, we all completed 100 Ruck Squats, 100 Ruck Merkins, 100 Ruck American Hammers, & a 1 Mile Double-Deuce shuffle carrying 40 lbs.! Well done!
Once again we had double-digits. More often than not, that is happening and we’re no doubt on the verge of hitting some record numbers. So everybody KEEP POSTING. Awesome to see Ying Ying back out there again–he’s the only PAX in the Name-O-Rama that gets celebrated with onamonapia. Whaaat! Also, welcome Circuit, YHC was wondering if you were just a made-up “Unicorn” PAX who supposedly posted up when he was out. You’re real!
Number-Rama: Dirty Dozen
Name-O-Rama:
COT:
Announcements:
Fundraiser mentioned by Chairman, he will post it on the GroupMe.
PAX are to begin thinking through Memorial Day Mini, a bit of a CSAUP 2-hour workout at CHSP. Maps and recon suggested as each PAX is asked to bring a portion of the heat.
Prayers:
Jay, Bob, Brenda & Denny, Doubtfire’s friend/co-worker, and a few others were lifted up in prayer.
BOM
As always, it was an honor for YHC to Q it up. Site-Q’s don’t forget to add Doubtfire to your Q list for the cycle. Everyone, keep posting. Aye!
7 PAX rolled in ready to get their sweat on this Gloom. A lot of chatter about two strong Qs back to back with Fireplex and Leatherman bringing the heat Tuesday and Wednesday. Pressure was on…
Warm-a-Rama
SSH- 15
Cherry pickers – 15
Moroccan Night Club- 15
Bolt 45s- IC
Standing to half way- 15 .
Half way to full squat- 15
Full squats -15
SSH- 15
Mosey to Ace parking lot.
Split into 2 groups.
1st group – 4x4s oyo
2nd group – Nur across lot. Lt Dan back.
Groups switch once all Pax return
Rinse and repeat for 2 rounds.
Mosey to Dr office lot.
Pair up
One partner stays and does exercise while other runs circle around dr office. Switch when partner gets around circle. Group Totals. PAX keep count.
Total of 150 dips on curb.
Once finished dips move on to total of 500 flutter kicks.
3rdF- I had a message typed out that was on my heart. About consistency in all areas of life and how true High Impact Men stay consistent to develop trust, always add value and lead from the front. But when I arrived to the AO this morning I opened up F3 nation and when I selected QSource a message popped up from nearly two ears ago written by ‘Dancing Idiot’ on ‘the Q’
Immediately when I read it I thought of our local leader , Chappie , who with out him I wouldn’t be here today at 5am preparing to start my day with other Men who likely have been influenced by him as well. We are grateful for you leading the way in your Chappie style. And excited to expand F3 throughout the state with your guidance. Maybe it was fitting he was on vacation today, but we all appreciate your vision and have grabbed ahold of it ourselves. Each of us are better because of it.
The Super 21 as it appears in the Exicon. 1 Merkin to 1 Big Boy Sit up. 2 Merkins to 2 Big Boy Sit-ups. 3 Merkins to 3 Big Boy Sit-ups, etc., etc., etc. But wait there is a twist….after each set completed of #1 though #5 complete 21 Imperial Walkers. After each set completed of #6 through #10 complete 21 Mountain Climbers. After each set completed of # 11 through #15 complete 21 Monkey Humpers. After each completed set of #16 through #20 complete 21 Prisoner Squats. After the final set of 21 Merkins & 21 Big Boys then finish strong with 21 Burpees.
Q received multiple reports of the loss of “Rump Skin” due to PAX choice of completing the set on the asphalt instead of the available wet grass that was just steps away. I think our FNG dodged the bullet on this one when he received his F3 name…:)…Welcome Ruxpin…..
F3 Message
Q spoke about several characteristics of leadership as gleaned from an article by Thomas A. Merrill as it appears on fireengineering.com. “Mr. Merill is a 35-year fire department veteran and a former chief of the Snyder Fire Department in Amherst, New York. He is a fire commissioner for the Snyder Fire District. He served 26 years as a department officer including 15 years in the chief officer ranks. Merrill recently completed five years as chief of department. He has conducted various fire service presentations throughout the Western New York area as well as at FDIC. He also is a fire dispatcher for the Amherst (NY) Fire Alarm Office.” Mr. Merrill stated that ” it is important for leaders to exercise good judgement and strive to lead their department in a positive manner; otherwise, so much of what I call wasted energy is invested in leadership quandaries that can truly bog down an organization and prevent good work from getting done. It can also cause good people to leave.” This observation can be applied to any business, group or organization. Mr. Merrill went on to identify 8 “must have” traits that all leaders should possess. The first is ownership and responsibility for any success or failure. The ability to admit mistakes, be accountable, and move forward. The second is consistency. “A good leader will do jobs for which he is responsible in a consistent and regular manner, all while maintaining a positive attitude. The third is being tired. “All leaders should expect to be tired. Simply, if you are doing your job as a leader, you will be tired.” You may need to put in the extra time and effort to accomplish tasks with excellence. The fourth is a positive example. “All great leaders have learned to lead by their own personal example. “Learn to lead by the power of your example, not by examples of your power.” The fifth trait is organization. “All leaders need to develop an organizational plan that works for them. Find a system that works for you and strive to be as organized as possible.” The sixth is Integrity. “People are watching you all the time; they pay attention to what you say and how you handle yourself. Once it’s lost you may never get it back. A leader without integrity is certainly not a professional in any organization.” The seventh identified trait of a great leader is honesty. “Coupled with integrity, honesty is equally as important. Don’t ever think your people won’t know if you lie to them. Similar to losing integrity, once you are branded a liar, it sticks to you forever and your people will lose all trust and confidence in you. It’s okay to not have an answer to a question. It’s okay to not know how to do something. It’s not okay to make up answers and pretend to be something you are not. Be upfront and honest with your membership at all times, and don’t ever lie to them.” The last trait identified by Mr. Merill is trust. “All good leaders are trustworthy. Your members must know that you have their backs at all times. They need to know that when you tell them you will do something or get an answer for them, you will follow through and do it. Learn to gain your members trust, and more importantly, work hard to maintain it.”
Our Lord and Savior, Jesus Christ, possessed all of the traits identified by Mr. Merill and so many more. As a leader and teacher he was judged and scrutinized mercilessly. He humbly served and provided the ultimate sacrifice in laying down his life so that we might have the opportunity to choose everlasting life. Is he your President, Chief, Chairman, CEO…..??
James 3:1 New King James Version (NKJV) 1 My brethren, let not many of you become teachers, knowing that we shall receive a stricter judgment.
James 4:10 New King James Version (NKJV)10 Humble yourselves in the sight of the Lord, and He will lift you up.
Matthew 20:26 New King James Version (NKJV)26 Yet it shall not be so among you; but whoever desires to become great among you, let him be your servant.
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Welcome to FNG (Ruxpin). Prayers the Savini Family, Betts Family, and Sanders. Please keep all our HIM in your thoughts and prayers as we go about the business of being HIM.
What happens when you buy sidewalk chalk at Family Dollar (not a commercial) and pick up a prescription next door at Walgreen’s (not a commercial)? You discover a yet-to-be-minted F3 pain station. YHC couldn’t believe these two walls separated by about a 20′ alley-way had somehow been overlooked for the past 2+ years, even after working out in and around the parking lot so many times. How’d we miss this grand station of a beatdown location? Who knows! YHC noticed it a few weeks ago and could hardly wait to get his Q on and personally introduce it (like a new found friend) to the rest of the PAX from the Milton Mustard Seed CHOP AO – Semper anticus! Well, this little “canyon” or “valley” IS ON THE MAP NOW! YHC will tell you all about it. In meantime, what say ye, men? Shall we call it The Valley of the Shadow of Death (even though there really was no “walk” through it) or Death Valley(because it was so doggone hot and there was no air)? The place will live up to its name either way. Here’s what it looked like after the Gloom — YHC had to go back and get a shot for this post:
Well, call it what you will…here’s how it all went down:
Warm-O-Rama:
SSH – 18 IC
MNC – 15 IC
Shell Picker, Crab Flipper, Cherry Picker – 10 IC
Hillbillies – 18 IC
Flying Squirrel – 10 OYO
Calf Raise (toes in) – 20 OYO
Calf Raises (toes out) – 20 OYO
The Thang:
Mosey to the new station (The Valley of the Shadow of Death or Death Valley): Steady Mosey interchanged with a Picked-Up Mosey, switching between power poles/light poles all the way to Food Lion parking lot, ending in front of Walgreens:
Between the Walls (in the valley) – all OYO
5 Mike Tysons on one wall
10 Bombjacks in middle of alley
5 Mike Tysons on other wall
15 Burpees in middle, and so on…
5 Mike Tysons
20 MJB’s
5 Mike Tysons
10 Count/Breather (PAX had to get out of the valley because it contained no air!)
Back between the walls…
BTTW – 10 Count
People’s Chair – 10 Count
BTTW – 10 Count
PC, Leg Up (L) – 10 Count
PC, Leg Up (R) – 10 Count
YHC forgot all who counted, but some counts were brutally slow. But, hey, it was in the valley of the shadow…
3rd F Message – a Brief Shared By YHC:
One leadership principle I’ve been pondering lately is this: “OUR REFERENCE POINT IS CRITICAL.”
Years ago I heard someone say that “if the whole world stinks, check your mustache.” The idea being that if there’s some old moldy cheese or other leftover food in your stache and that’s all that you’re able to smell, then from THAT reference point the whole world is going to stink. The metaphor is clear. It may not be the whole world at all; it might be your perspective, the reference point from which you “smell” [see] the world.
HOW WE SEE ANYTHING DEPENDS ON OUR REFERENCE POINT. I shared that thought in a recent sermon, but I think it’s just as applicable here, in F3. In fact, part of what we do here at O-GAWD-THIRTY (the Gloom) just about every day of the week, in some measure gives us a reference point for leadership. We get up very early; that’s the hard thing to do. We Q and prepare workouts and 3rd F messages hoping to inspire one another in spiritually, mentally, and physically in leadership; that’s the hard thing to do. We push ourselves and each other past self-imposed limits; that’s the hard thing to do! And we do all this and more, not just because of the fitness but because it does make us better leaders.
How does all this make us better leaders?
I believe one of the ways it makes us better leaders is that doing the hard stuff gives us a reference point. Let me explain, Mark Batterson mentions that psychologists refer to this as the contrast effect: If you lift a really heavy weight, then lift a lesser weight, it will seem lighter. We do this simply enough by doing really hard workouts. We do this with sandbags and cinderblocks. We do this with our rucks especially — we carry around 40lbs and then when we carry around 30lbs or less and everything else seems lighter. The reference point is the 40lbs or its the hard workout before anything else in the day comes along. Having that reference point is to help us to see things from a different perspective, one that is meant — in terms of leadership — to give us the reference point that just about everything else that follows throughout the day will not seem all that tough or difficult because we’ve already done something incredibly harder by comparison. This, again, is called the “contrast effect.”
The practice of Q’ing a workout also leads to the same outcome: We practice that leadership here regularly, and, in part, that practice carries over where it ought to most (it’s supposed to) — at home, in the workplace, and in the communities in which we serve.
In real life, it might bring about a different reference point after going through difficult circumstances. We are to see them differently after God carries us through them. (Point being that He is the One, then, who actually carried the weight…POINT BEING that Christ must be our reference point.) That’s why we cling to verses like Romans 8:28, “AND WE KNOW THAT GOD CAUSES ALL THINGS TO WORK TOGETHER FOR GOOD TO THOSE WHO LOVE GOD…”
Those words of Scripture and the experience or fulfillment of them train us and give us perspective — and how you see anything depends on your reference point. When we’ve been through something, tough circumstances, and we can see how God turned them around for our good, it gives us a new critical reference point. Doing the hard thing here, carrying the extra weight here (in the Gloom) trains our bodies and our minds with the reality of these truths.
Back to work:
YHC’s failed attempt at the Hands of Time (one of his favorites, but its been awhile and he forgot how to do it. Oh well, still got in some ab-burn)
Steady mosey return to the AO.
Meanwhile, back at the AO…
GFerkins (Good Form Merkins) – 10 OYO
Mary, all 9 PAX got in a round but YHC can’t recall all that was chosen
Time’s up, only thing we missed on YHC’s Weinke was a round of Partner Push; next time. It’s all good, the Valley of the Shadow of Death (a.k.a. Death Valley) took a good bit out of us.
Great push by all the PAX.
COT:
Announcements:
Everyone is welcome to join Grace Church’s Warriors for Him men’s ministry for a hot dog cookout at The Home of the Brave this evening at 6. Home of the Brave is a homeless shelter for our veteran’s. Join us for some dogs and a few rounds of cornhole as we serve those who’ve served us.
Thursday Gloom we’ll have a guest Q – Nunchuk will be here serving up the beatdown and getting his F3 Passport stamped; let’s make a good showing in support of our brother from York, SC!
Prayers: Prayed for the substance abuse blanket to be lifted from Sussex County; prayer for others…
BOM
Welcome back Ying Ying, we’ve missed you brother! Good to see you. It was a privilege to lead all the fine HIM who broke the hold of the Fartsack and posted! Humbled and honored to lead the way.
5 Cones set up spaced out 2 parking spaces wide for Suicide Burpees .
Partner 1 starts the suicides drill while Partner 2 started the Merkins ( 200) to completion switching back and forward with Partner 1. Immediately switch to (200 )LBCs until completion Switching with Partner . Finished with (200) Prison Squats until Completion in same fashion.
Cone 1 – 1 Burpee
Cone 2 – 2 Burpee
Cone 3 – 3 Burpee
Cone 4 -4 Burpee
Cone 5- 5 Burpee
200 Merkins
200 LBCs
200 Prison Squats
Break for 3rd F
I spoke about how the sport of Wrestling taught me how to handle certain situations in my life. whether I win or lose taking those experiences and learning from them. I read 3 Quotes from a Legend in the sport and another Man who is becoming a legend in his own right. I explained what they meant to me and how I thought described us as HIM.
Pain is nothing compared to what it feels like to quit. Give everything you got today for tomorrow may never come. -Dan Gable
The easiest thing to do in the world is pull the covers up over your head and go back to sleep. -Dan Gable
To get better you have to step out of your comfort zone. You cant do the same things you’ve always done and improve. – Jordan Burroughs
Thang 2-
Rapid Fire Coupon Set.
20 Curls IC
20 Tricep Extensions IC
20 Overhead Press IC
20 Bent Over Rows IC
20 Dips
15 1 leg dip Switched legs 15 more.
Finished with some MARY each HIM called out a Exercise until time was up.
1/2 mosey to tenth cone and back with 40lbs -1/2 stay back and do ‘blockees’ – burpees with blocks. Switch.
All pax side shuffle to 9th cone. side shuffle back to start
8th – at each cone stop and do amount of merkins per cone you are at. To and back
7th – NUR to cone, high knees back
6th- lt dan to cone ,mosey to cone 5 for toy soldier ab set , mosey back
5th – repeat cone 10 routine but to 5th
4th- mosey to cone. Lbc’s at each cone on way back 40,30,20,10
3rd- lunge walk to cone with 40lbs, mosey back
2nd- mosey to cone- 10big boys mosey back
1- inch worm to cone , burpee with broad jump back.
30 squats with 40lbs oyo
3rd F- reading from qsource on Q preparedness
Within F3 a leader is called the Q, which is a man who takes responsibility for the outcome.
Because F3 is an organization of leaders rather than an organization with leaders, every man is asked and expected to be a Q, both within F3 and in the other groups in which he is a member outside of F3. This call to leadership arises from F3’s Mission , which is to plant, serve and grow men’s small workout groups in order to invigorate male community leadership.
Some outcomes are envisioned beforehand by the Q while others are thrust upon him by unexpected and sudden circumstance. For envisioned outcomes, the Q can anticipate and get prepared for what will be expected of him to be effective. But the Q cannot do that for unexpected outcomes because they come upon him suddenly—for those outcomes he must already be prepared to be effective.
To effectively respond to both the envisioned and circumstance-driven outcomes that arise along his path, the Q must gradually but consistently accelerate his Preparedness through four distinct quadrants: Get Right, Live Right, Lead Right and Leave Right (the G3L).
• GET RIGHT (Q1): to properly align himself the Q takes the Daily Red Pill (the DRP). This is his daily commitment to accelerate his fitness, fellowship and faith.
• LIVE RIGHT (Q2): to be purposeful the Q focuses on IMPACT. This is the forcible contact to strong effect that the Q will have on the other members of his groups if his personal alignment is proper.
• LEAD RIGHT (Q3): to practice effective leadership, the properly aligned and purposeful Q continually hones the skills he needs to enable his communities to be healthy, his organizations to be effective and his teams to be dynamic.
• LEAVE RIGHT (Q4): to build a legacy, the aligned and purposeful Q exerts disruptive leadership with IMPACT throughout his lifetime and beyond.
The QSource provides a guide to Preparedness to help the Q accelerate through his G3L.
