Ultimate Goals

QIC: Semi

15 seal jacks i/c
15 seal wave i/c
Side shuffle across parking lot,
Side shuffle back
Toy Soldier halfway across parking lot,
Nur back
Karaoke across parking lot,
Karaoke back

The Thang
Ultimate frisbee with a twist
Have to be in the soccer goal to score (goals are facing away from each other)
Score a goal = 5 burpees,
  Other team does 15 e2ks per side

3rd F
9 lessons from F3
1. You can go a lot farther with others by your side.
2. Men need challenges to stay sharp mentally, physically, and emotionally.
3. Confidence is built by setting and accomplishing goals.
4. Competition makes us better.
5. Sweat and shared suffering build strong bonds.
6. If you’re not accelerating, you’re decelerating.
7. You’re stronger than you think you are.
8. The COT is great therapy.
9. Friends make life worth living and loving.

16 HIM showed today: Semi, Chappie, Ruxpin, Fireplex, Toy Soldier, T-rex, Spreader, Focker, Mowdaboat, Rooster, Mr. Mom, Looney Toons, Flat Bottom, Dunkin, Quattro, Chauffer

A Little Dicey

DATE: 19 May 22

QIC: Chappie

YHC and Focker were stand-ins for Mr. Mom, who pushed back his VQ to next Tue., May 24, as he was “feeling under the weather.” (Stay tuned) Focker adjusted to the change order and got in his VQ Warm-O-Rama. The guy’s a natural! Time to get him in the Q rotation. Focker warmed up the 14 PAX who won THAT FIRST BATTLE (over the fartsack) like this:


  • Disclaimer given
  • Finkle Swings – 10 each leg, OYO
  • Turn & Bounce – 15 IC
  • Windmill – 15 IC
  • MNC – 20 IC
  • SSH – 20 IC
  • Flutter Kicks – 20 IC

Focker said he forgot how hard it was to do cadence while exercising. But YHC observed that his old Army days came right back. The dude’s a natural! And major Tclaps to Focker: He just jumped into F3 a month or two ago and he just doesn’t miss! Consistency is key. Look up consistency in the dictionary and you’ll find Focker’s pic. Keep posting brother, you’re on to something!

Resemblance (in name only)

YHC broke out the big dice for the dicey weather. Here’s how it went down:


4 Big Dice, roll ’em down the field as far as you can, PAX make their way to the dice via Bear Crawl or Crawl Bear and do that number of reps…

First Roll: 17

  • Bear Crawl to Dice
  • 17 Burpees
  • 17 X’s & O’s

Second Roll: 6

  • Crawl Bear to Dice
  • 6 Burpjacks
  • 6 V-Ups

Third Roll: 14

  • Bear Crawl to Dice
  • 14 Burp-N-Merks (Total Merkins = 105)
  • 14 E2K’s (each leg)

PAX circled up and took in 3rdF at this point: “Habits eat Willpower for Breakfast” (see below). After the 3rdF it was a Prison Break back to the parking lot.

PAX partnered up for Partner Push across the parking lot and back, while 5 PAX would rotate over to the swing-set to swap out for AMRAP Swerkins. Most got in…

  • Partner Push – 3 rounds
  • Swerkins – 3 rounds, AMRAP

Round of Mary:

  • 4-Count Freddies – 51 IC (at the hands of YHC)
  • Flutter Kicks – 20 IC (at the hands of Drago)
  • 6″ Hold – 3 rounds of 10-Counts (YHC)

That was a wrap.




  • Announcements: Get the word out about the Memorial Day Mini (CSAUP), menu sign-up will be posted today or tomorrow, and don’t forget to bring a brief bio of a fallen warrior to share sometime during the workout. Roving Ruckf3st Friday will be at CHOP.
  • Prayer: For Fireplex’s dad, Johnny, battling cancer. For YHC’s M’s Uncle Donnie, given a week to a month to live (cancer). For Chauffer’s M and family. And for Quattro’s M’s feet…

Always happy to Q, thanks Mr. Mom for extending the opportunity. Glad to be your stunt double. Can’t wait to see what you unveil at your VQ.

Chappie, out!

The following is the 3rdF shared mid-workout: (Highly adapted from Steve Moore)

I recently heard the statement by Steve Moore that HABITS EAT WILLPOWER FOR BREAKFAST. Good or bad, your habits will dominate your willpower. Period. Hence, the saying in workout circles “You don’t need motivation, you need discipline.” Discipline forges habits and whether you’re trying to make or break a habit, willpower eventually subsides.

Understanding the power of habit is critical! The difference between ordinary and extraordinary in every area of daily life physically, spiritually, relationally, financially, and intellectually, etc. isn’t one shining moment of overachievement. It’s a series of meaningful but modest actions over time.

WILLPOWER CAN GET YOU STARTED, initiating positive change, but [Good] Habits will enable you to follow through consistently.

HABIT FORMATION: There’s common agreement that habits include a REWARD, a ROUTINE, and a CONTEXT.

REWARD: Can be as simple as the feeling of satisfaction you get from doing something that aligns with your goals, makes you feel good, or achieve a desired outcome.

ROUTINE: The specific sequence of actions that produce the reward. This is where your brain connects all the individual action steps and bundles them for retrieval later. (i.e. like getting up and driving here this morning, you didn’t have to think about it step-by-step; it is routine. And that’s the way we want our habits to be.)

CONTEXT: Is any part of the situation or environment that serves as a trigger for the routine. For example: When I started going to F3 workouts in SC, I was a night-owl, always have been. I immediately found it difficult to stay up til 1 or 2 a.m. AND get up to workout. I had willpower, but needed new habits because eventually the old habit of staying up half the night would eat my willpower for breakfast! I’m at my best when I get to bed at a decent time (new habit). The reward is that I’m able to make the workouts and stay physically fit. The routine, as I mentioned the other day, is that I wake up at 4 a.m. no matter what (regardless of whether I’m working out), and the context quite simply is physical fitness, camaraderie (fellowship), and faith (mine is strengthened because of walking through life with you guys and being part of something bigger). I want to engage in these practices because the value is compounded over time. The same could be said for working hard, eating healthy, investing in a friendship, etc.

Yet, because WILLPOWER is a diminishing resource, WILLPOWER must focus on building a habit, not on completing a task (i.e. anybody can do something 1x or 2x…). There’s a difference. WILLPOWER helps establish the context and routine. But the power of habit enables consistency and compounds the benefits/reward over time.

Since there’s great wisdom in the Word of God I’ll leave you with this: The Bible warns against bad habits (which enslave) but it also exalts good habits, discipline, and self-control:

  • 2 Peter 2:12 warns we’re not to be like irrational animals, creatures of instinct, born to be caught and destroyed. Turned into food, clothing, wallets, boots…
  • Prov. 25:28 says, “A man without self-control [good habits] is like a city broken into and left without walls.”
  • Prov. 13:4 “The soul of the sluggard craves and gets nothing, while the diligent (HIM w/good habits) is richly supplied.”
  • 2 Tim. 1:7God have us a spirit NOT of fear but of power and love and self-control.”
  • Gal. 5:22-23But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, self-control; [and the kicker is…] against such things there is no law.” !!!

Habits eat WILLPOWER for breakfast, be sure to develop good ones (habits).

Doce Dias De Navidad La Parte Dos

Date: 12/16/2021

AO: CHOP, Milton, DE

QIC: Fireplex with an Assist by Quattro when the tones dropped for Station 85 for a medical assist

Welcome to an FNG that was named in the Circle of Trust – Grub-It-Is ?? whatever that means…:)…

Warm up

12) Side straddle hops – IC (4 Count)

11) Big boy sit-ups OYO

10) Jiminy crickets OYO

9) Donkey kicks – OYO

8) Windmills – IC (4 Count)

7) Mountain climber IC (4 Count)

6) Goofballs (ladder climbers) – IC (4 Count)

5) Cherry pickers – IC (4 Count)

4) American hammers (4 Count)

3) Mountain man poopers – IC (4 Count)

2) Tempo merkins (4 Count)

1) Set of Bolt 45’s IC (4 Count) – 15 squats to halfway down.  15 squats halfway to full down.  15 full squats.

The Thang – 12 Days of Christmas Part Two…..or…… Doce Dias de Navidad La Parte Dos

Each exercise was completed and repeated in descending order just as the Twelve days of Christmas Song would be sung. You get the idea…..

1– Tuck jump followed by a lap around the Church at end of each evolution

2 – Mountain climbers (4 Count)

3 – Hand release, diamond, wide & ranger merkins (3 ea.)

4 – LBC’s (4 Count)

5 – Burpees

6 – Donkey kicks

7 – Iron Mikes

8 – SSH’s (4 Count)

9 – Apolo Ohno’s

10 – Shoulder tap merkins – ATM’s

11 – Full motion squats

12 – Big boy sit-ups

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Prayers were offered for multiple needs within the attending PAX, but please keep all our HIM in your thoughts and prayers.  

F3 Message 12/16/2021Rinse and Repeat from Quattro’s Warmup VQ with Fireplex on 12/12/19

The Twelve Days of Christmas – True Meaning Behind the Lyrics

Ace Collins – From

To many people, the lyrics of the song “The Twelve Days of Christmas” seem strange beyond belief. The odd carol’s words might make one think it is a novelty song, in the vein of “Grandma Got Run Over by a Reindeer” or “My Favorite Things.” Though a host of modern internet sites and some magazine articles have tried to reduce “The Twelve Days of Christmas” to a little more than a silly Christmas carol, most scholars of the Catholic Church deem it a very important surviving example of a time when that denomination used codes to disguise their teachings. Originally a poem written by Catholic clerics, this song was transformed into a carol at a time when celebrating the twelve days of Christmas was one of the most important holiday customs. By understanding the meaning the clerics chose the twelve days as wrapping for their poem, the full impact of the tradition of the twelve days of Christmas can be understood.

The 12 Days of Christmas – True Meaning

On the first day of Christmas my true love gave to me . . . a partridge in a pear tree.

The partridge in a pear tree represents Jesus, the Son of God, whose birthday we celebrate on the first day of Christmas. Christ is symbolically presented as a mother partridge, the only bird that will die to protect its young.
 On the second day of Christmas my true love gave to me . . . two turtledoves.

These twin birds represent the Old and New Testaments. So in this gift, the singer finds the complete story of Judeo-Christian faith and God’s plan for the world. The doves are the biblical roadmap that is available to everyone.
 On the third day of Christmas my true love gave to me . . . three French hens.

These birds represent faith, hope, and love. This gift hearkens back to 1 Corinthians 13, the love chapter written by the apostle Paul.
 On the fourth day of Christmas my true love gave to me . . . four calling birds.

One of the easiest facets of the song’s code to figure out, these fowl are the four Gospels—Matthew, Mark, Luke, and John.
 On the fifth day of Christmas my true love gave to me . . . five gold rings.

The gift of the rings represents the first five books of the Old Testament, known as the Torah or the Pentateuch.
 On the sixth day of Christmas my true love gave to me . . . six geese a-laying.

These lyrics can be traced back to the first story found in the Bible. Each egg is a day in creation, a time when the world was “hatched” or formed by God.
 On the seventh day of Christmas my true love gave to me . . . seven swans a-swimming.

It would take someone quite familiar with the Bible to identify this gift. Hidden in the code are the seven gifts of the Holy Spirit: prophecy, ministry, teaching, exhortation, giving, leading, and compassion. As swans are one of the most beautiful and graceful creatures on earth, they would seem to be a perfect symbol for the spiritual gifts.
 On the eighth day of Christmas my true love gave to me . . . eight maids a-milking.

As Christ came to save even the lowest of the low, this gift represents the ones who would receive his word and accept his grace. Being a milkmaid was about the worst job one could have in England during this period; this code conveyed that Jesus cared as much about servants as he did those of royal blood. The eight who were blessed included the poor in spirit, those who mourn, the meek, those who hunger and thirst for righteousness, the merciful, the pure in heart, the peacemakers, and those who are persecuted for righteousness’ sake.
 On the ninth day of Christmas my true love gave to me . . . nine ladies dancing.

These nine dancers were really the gifts known as the fruit of the Spirit. The fruits are love, joy, peace, patience, kindness, generosity, faithfulness, gentleness, and self-control.
 On the tenth day of Christmas my true love gave to me . . . ten lords a-leaping.

This is probably the easiest gift to understand. As lords were judges and in charge of the law, this code for the Ten Commandments was fairly straightforward to Catholics.
 On the eleventh day of Christmas my true love gave to me . . . eleven pipers piping.

This is almost a trick question, as most think of the disciples in terms of a dozen. But when Judas betrayed Jesus and committed suicide, there were only eleven men who carried out the gospel message.
 On the twelfth day of Christmas my true love gave to me . . . twelve drummers drumming.

The final gift is tied directly to the Catholic Church. The drummers are the twelve points of doctrine in the Apostles’ Creed. “I believe in God, the Father almighty, creator of heaven and earth. I believe in Jesus Christ, his only Son, our Lord. He was conceived by the power of the Holy Spirit and born of the Virgin Mary. He suffered under Pontius Pilate, was crucified, died, and was buried. He descended into hell. On the third day he rose again. He ascended into heaven and is seated at the right hand of the Father. He will come again to judge the living and the dead. I believe in the Holy Spirit, the holy catholic Church, the communion of saints, the forgiveness of sins, the resurrection of the body, and life everlasting.”

The Context & History Behind “The 12 Days of Christmas”

Teaching the Catholic faith was outlawed in sixteenth-century England. Those who instructed their children in Catholicism could be drawn and quartered. Thus, the church went underground. To hide the important and illegal elements of their teaching, clerics composed poems that seemed sill to most people. But these verses were veiled works that taught the church’s most important tenets. “The Twelve Days of Christmas” is said to be one of these teaching tools.

Most people today believe that the twelve days of Christmas start on December 12th or 13th and run through Christmas Eve or Christmas Day. But in fact, the first day of Christmas is December 25th and the final day is January 5th. Thus, for hundreds of years the Christmas holidays didn’t begin until Christmas Eve and didn’t end until Epiphany.

Why were these twelve days important? These dozen days were tied to more than just the teaching of the Catholic Church. A host of other denominations also celebrated the twelve days of Christmas. Some denominations celebrated Christmas in January and began to count the twelve days then. But whenever they began, the counting of the days became an important facet of each holiday season. Even in the Dark Ages, in some Eastern European churches, the twelve days of Christmas meant attending daily church services. For Christians who lived during this extremely difficult age, the twelve days were a time of rededication and renewal. It was also a period when small, simple, and usually symbolic gifts of faith were given to children. Thus, in both coded poems and public worship, the twelve days were considered a holy period.

For many Christians today, even the recognition of the twelve days of Christmas has been lost . . . for two reasons. The first is that when Epiphany lost out to Christmas as the day of giving gifts, many simply quit celebrating the twelve-day observance. The other reason is based more on the change in the fabric of culture than on overlooking the Christian holiday of Epiphany.

In ancient times, when most societies were rural, few people worked in the dead of winter. It was a time when many were spending long, dark days inside their homes, looking forward to winter’s chill giving way to the spring thaw. So devoting a dozen days to prayer, reflection, and attending church was not a huge undertaking. Yet with the coming of the Industrial Age and the regular year-round work schedules it brought, finding time to continue the activities that had been traditionally associated with the twelve days of Christmas became all but impossible for most people.

So the passing of the twelve-days custom probably had as much to do with “progress” as with anything else. As fewer and fewer churches and families participated in the tradition, it was all but lost. Yet in the obscure poem that was later turned into a popular carol, “The Twelve Days of Christmas” live on. And the twelve days described are actually a wonderful and complete picture of the Christian faith.

The “true love” mentioned in the song is not a sweetheart but the Catholic Church’s code for God. The person who receives the gifts represents anyone who has accepted Christ as the Son of God and as Savior. And each of the gifts portrays an important facet of the story of true faith.

So, just a silly song? On the surface maybe, but in reality, a refreshing reminder of the essential elements of Christian faith. The twelve days of Christmas may no longer be a widely recognized holiday tradition, but the days were an important bridge that connected persecuted believers of the past with the whole story of God’s plan. In the complicated world of today, a trip back to the not-so-distant past when Christians celebrated the twelve days of Christmas would only enhance the meaning of Christmas for everyone.

Ace Collins is the writer of more than sixty books, including several bestsellers: Stories behind the Best-Loved Songs of Christmas, Stories behind the Great Traditions of Christmas, The Cathedrals, and Lassie: A Dog’s Life. Based in Arkadelphia, Arkansas, he continues to publish several new titles each year. Ace has appeared on scores of television shows, including CBS This Morning, NBC Nightly News, CNN, Good Morning America, MSNBC, and Entertainment Tonight.

This article is part of our larger Christmas and Advent resource library centered around the events leading up to the birth of Jesus Christ. We hope these articles help you understand the meaning and story behind important Christian holidays and dates and encourage you as you take time to reflect on all that God has done for us through his son Jesus Christ!

Respectfully Submitted,

Quattro & Fireplex

Something different

QIC: Semi

15 seal jacks i/c
15 seal waves i/c
10 hip circles oyo, each way
30 moroccan night club i/c
10 mountain man pooper i/c

The Thang

Tabata, using small coupons
6 rounds of 6 excercises
Curls – palms up, hammer, palms down
Flys (shoulders on large coupon) – palms up, palms in, palms down
Bench press (shoulders on large coupon) – elbows in, palms together, wide
Clean and press move – palms down, palms in
Holding chair chest squeeze – extended, close
Abs – i/c, 4 count Freddie, gas pumpers, lbcs

3rd F

Prayer: Productive men

Dear Lord,

Thank you for how your word changes us if we let it. I pray that we would love your word to the deepest parts of our being. Lord, make us into productive men. Not only for our homes and at work but also for your kingdom. Productive in our learning and understanding. productive in our growth in our marriages. Productive in our careers. Take away any laziness that is in us and give us energy to move forward. I pray that we would produce a crop of good fruit in our lives, fruit that would please you

In Jesus’ name, amen!

Mosey to light pole at end of back drive. Chappie run (water in mouth) around block. Wait for six. 15 blockeys with water if completed block with water. 10 blockeys with water if you did not.

Number Rama

10 HIM showed today: Chappie, Quarto, Ruxpin, Woodstock, Struedel, Semi, Chauffer, Blockbuster, Mowdaboat, Wildwing

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