@yukon – F3 First State

Merkin Madness!!!

@bunt, @Fireplex, @gator, @mr mom, @probe, @quattro, @semi, @softee, @woodstock, @yukon / Leave a Comment / Aegis / By Wayne Maloney

On the 25th of Merkin Madness March 14 HIM posted for a merkin filled beatdown!

Warm-O-Rama

Side Straddle Hops (20 I/C)
Cherry Pickers (15 I/C)
Dancing Bears (10 I/C)
Windmill (15 I/C)
Goofball (15 I/C)

Warrior Run (10 Merkins each time the flag was passed) long route to the Middle School

The Thang

nSet #1 – PAX lined up on the sidewalk and did 10 Navy Seal Burpees then made a Jail Break to the far sidewalk. PAX performed 10 more Navy Seal Burpees and made another Jail Break to the beginning sidewalk where they finished up with 10 more Navy Seal Burpees. Then did AMRAP Flutter Kicks for the 6. Set #2 – PAX lined up on the sidewalk and did 50 LBC then Bear Crawled to the next sidewalk. PAX performed 50 more LBC and Bear Crawled back to the beginning sidewalk where they finished up with 50 more LBC. Held Low Plank for the 6. A new exercise was introduced, the Burpee-Jack. PAX then executed 10 Burupee-Jacks and did a Mosey back to the Circle for COT.

Third F

Has anyone heard of Wally Pipp? I hadn’t either until I read a book written by Cal Ripken Jr. titled “Just Show Up.” In the book Cal Ripken tells a story of whenever he would talk to his dad about maybe the need of sitting a game out, taking a day off, to rest and or recuperate his dad would tell him it was his choice but to remember Wally Pipp. Wally Pipp played first base for the New York Yankees and was a good ball player. One day Wally told his coach he needed a day off. They young player that stood in for Wally played great! The coach decided to play the hot player until he cooled down. The man that stepped on for Wally Pipp went on to play 2130 games without missing a game. That’s right, the guy off the bench was Lou Gehrig. When we decide to take a day off from anything we do such as work, F3 and our spiritual life, we must consider what could happen. Who will step up while we are out? What will we miss while we are out? What will take a foot-hold in my life? Two Thursdays ago this story was brought to mind due to some choices I made. My Thursday morning routine is to get up, run a few miles then head to the CHOP for a beatdown. Wednesday night I went for an evening run and when the alarm went off Thursday morning I decided to skip the run, go back to sleep then go to the beatdown. When the alarm went off for the beatdown, I decided to continue to rest. 20 minutes later I was out of bed and headed to the CHOP. Upon arriving I began to stretch out and then saw @fireplex getting out of his truck with a paper in his hand. I thought to myself how glad I was that I don’t screen shot the Q list because there was no way I would have shown up knowing he was on Q that morning. Turned out I got a great beatdown and an appropriate word! What I would have missed had I not just shown up!

The Thang (Trees Galore)

Set #1 – 25 Merkins then Bear Crawl to 2nd tree. 20 Merkins then Bear Crawl to 3rd tree. 15 Merkins then Bear Crawl to 4th tree. 10 Merkins then Bear Crawl to 5th tree. 5 Merkins then plank for the 6.

Set #2 – Toy Soldier Set (50/25/15) then Jail Break to end tree. Toy Soldier Set (40/20/12) then Jail Break to opposite end tree. Toy Soldier Set (30/10/9) then hold 6″ for 6.

Set #3 – 25 Squats then Walking Lunges to 2nd tree. 20 Squats then Walking Lunges to 3rd tree. 15 Squats then Walking Lunges to 4th tree. 10 Squats then Walking Lunges to 5th tree. 5 Squats then Al Gore for 6.

Sharing of the Third F

Set #4 – 10 Burpees then Nur to middle tree. 8 Burpees then Nur to end tree. 6 Burpees then Nur to middle tree. 4 Burpees then Nur to end tree. 2 Burpees then plank for 6.

Mosey back to Circle

Set #5 – 25 Flutter Kicks (in cadence). 20 Gas Pumpers (in cadence). 15 Hello Dollys (in cadence). 15 4 Count Freddies (in cadence)

Number-Rama, Name-O-Rama, COT

Third F – Character

Everyone has Character. Everyone is a Character. We can be a character and still have a good character. Character is not necessarily what we think of ourselves but what others think of us. What kind of character do we have? What are we doing to contribute positively in society, our houses, our jobs, etc? What do people think of when they hear our names or see us walk in a room? I have watched Lunchable from birth for 16 plus years and I know his good character. I grew up with Quattro, yes he is a character, but he has a great character. I don’t know everyone in this group as well as I know Quattro, but what I see of this group of men is that character runs deep in each of us! We have kids (ours and others) looking at us for an example, men in this group see what we do, folks outside this group are definitely watching us, folks in our workplaces and places of worship, family members. How are we living our lives and what do people see when they see us? Woodstock contributed: Character is what do you do when no one is watching. What kinds of websites do we visit when we are alone? Good points, Woodstock! I appreciate the help brother.