10 HIM posted at the CHOP in the misty gloom for the dirty dozen circuit course
Date: 9/13/18
QIC: Chattahoochee
WARM UP– 20 SSH, 20 Windmills, 20 Cherrypickers all in cadence followed by 10 arm circles forward 10 backwards OYO
THE THANG– 12 stations set up in the parking lot at the AO
1) weighted run 20 lb weight vest run the back entrance to the street and back the runner was the timer for the other stations.
2) Dips on the bench
3) Box jumps
4) Slosh pipe lunges
5) Flutter kicks
6) Rowing Merkins with 15 lb dumbells
7) Squats
8) Bearcrawl
9) Abyss Merkins
10) WWII situps
11) Burpee
12) Tire flip
We completed 2 complete rounds
Message for the day was a poem by
Robert J. Robicheau titled the Eleventh of September.
COT: Prayers for Chairmans mother, All of the people in the path of Florence, Waterfall and family , Leatherman and Ruxpins Ms in their upcoming women’s retreat
It was truly the Gloom for this workout–parking lot lights were not functioning and on top of that the fog was swimmable. The Gloom lived up to its name for this 9/11 workout. YHC was honored to Q it for that reason, along with the fact that it’s youngest 2.0’s 16th birthday. Here’s how it went down:
Disclaimer given
Warm-O-Rama:
SSH – 9 IC, 11 IC
GofMerkins – 9 OYO, 11 OYO
Rev. Lunge – 9 OYO, 11 OYO
Seal Jack – 9 IC, 11 IC
Plank Jack – 9 IC, 11 IC
Windmill – 9 IC, 11 IC
Calf Raises – 9 OYO, 11 OYO
The Thang:
So…we have this log at the CHOP. A log purchased just for F3 workouts, but one we tend to avoid because, well, THAT SUCKER IS HEAVY! (Guesstimation from a log measuring app–yes, it exists!–is about 250 lbs.) Well, avoid it no longer, we finally got the logoutfor this workout. Mosey to the other side of the parking lot to get the log and pickup a few Cindy’s too. Here’s a pic of what it looked like:
8 PAX: 4 on the log, and 4 on Mary – Switch after each round of 11x reps on the Log (L to R, R to L = 1 Rep – shoulder to shoulder)
Log to Mary AMRAP:
Dolly
American Hammer
E2k – 11 each leg, switch AMRAP
Flutter Kicks – courtesy called by Chattahoochee
Took a breather here for 3rd F Message: YHC briefly shared how his youngest was born. When his M conceived the due date for their 3rd 2.0 was 9/11/02, the one year anniversary of the attacks. Simon, was actually born on his due date, and YHC shared how that blessing actually put a new face and a new outlook on the day. The interesting part was that he (2.0 Simon) was born at home. THAT was NOT the plan. Long story short, after some miscommunication with the hospital (2x!), 911 was called and Simon was born while 6 first responders looked on, and 2 church deaconesses delivered him. One of the first responders was an ordained minister heading to the Pentagon later in the day to marry a couple who’d survived the attacks there the year before. What a start to the day! And what a wonderful blessing! Now for the planned 3rd Word: The mission of F3, represented by the shovel-flag at every AO is: To plant, grow, and serve small workout groups of men for the invigoration of male community leadership.
Invigorating leadership is our bread & butter. Because of that and because of ongoing commitment to F3 and gaining ground in our own leadership abilities, we tend to have our ears tuned to leadership talk and leadership principles whenever and wherever we hear them.
The idea, however, is to put what we hear and what we learn into practice. After all, “LEADERSHIP IS AN ACTION, NOT A POSITION.”
One of the leadership concepts I heard recently on a GoRuck video caused me to stop the tape, back it up, and listen to it again so I could write it down (and share it with you guys). Plus, if I write something down I’m more prone to remember it, and, therefore, more apt to apply it. Here’s what caught my ear:
“In order to have high performing teams, you have to have high performing individuals who are selfless and committed to the cause.”
[WE CERTAINLY THINK ABOUT THE FIRST RESPONDERS ON 9/11 AS HIGH PERFORMING TEAMS/INDIVIDUALS.]
First things first: Are YOU a high performing individual? Do you represent your team well? Do you represent your community well, as a high performing individual?
Secondly, and this applies to each member of a team, whether they’re the leader of the team or not; if you’re going to be a high performing individual as part of a high performing team, you must check your ego (because, likely, it ain’t about you), and, as they say, you gotta get in the zone!
If you want the guy to your right and the guy to your left to be guys who are aware of the standards and take those standards to the next higher level, then YOU have to be the guy on their left or right who’s aware of the standards and takes those standards to the next higher level. This means [to the best of your ability] knowing what is ahead of you and being prepared for it — physically, mentally, spiritually, materially, etc.
Scripture records that “iron sharpens iron” (Prov. 27:17); we’re all familiar with that verse, but the outcome is obvious: that of becoming a high performing tool (a sharp team member, husband, father, athlete, community leader, etc.) because YOU sharpen and are being sharpened. High performing teams could also be likened to the “chord of three strands that is not easily broken” (Ecc. 4:12). Each strand performs at a standard, if you will, when he is selfless and committed to the cause. HOME causes? CHURCH causes? WORKPLACE causes? COMMUNITY causes?
No matter the cause, be a high performing member by finding out the standards, upholding them, AND taking them to the next higher level. Aye?
*Changed Log reps to 9x
Gas Pumpers
LBC’s
Both groups of 4 PAX got in their fair share of rounds on the log (6 rounds); seems to YHC that the last round we might have been going down, ducking under the log, rather than actually lifting it up from shoulder to shoulder… Time for one last set of Mary. PAX partnered up for…
Cindy Sit-ups/Block Big-boys: 9x (PAX interlocked feet to perform big-boys while exchanging Cindy back and forth when in the up position)
That’s a wrap – time to logout!
COT/BOM:
Announcements: Later today at Crossroads a special “5 to 10” service with 1st Responders in memory of 9/11, 10 am; Delmarva Christian School fundraiser, Oct. 5; Grace Church Father/Son Campout, Oct. 5-6
Prayers: Several items entrusted to the Lord of behalf of the HIM present.
Anybody else’s shoulders screaming? Whew! Great push by HIM, men who I’d call High Performing Individuals. And yes, it’s ’bout time we use that log. Fartsackers, y’all missed out! Think we might have to name her!
6 HIM showed up in the foggy gloom for an all around beat down. We stayed in the park, But hey, there is always fun to be had in the park!
Warm up -IC
SSH 20 Windmills-
10Moroccan NC- 20
Mountain climbers – 10
Cherry pickers – 20
Imperial Walkers – 10
Mosey around Park and back to basketball courts
PAX will do AMRAP of exercises until someone reaches 100. Once 100 is reached by one man, other men finish off to the next closest increment of 10. Each exercise is interrupted by a run around the park.
Exercises –
1.LBC
2. SSH
3. Flutter kicks
4. Merkins
5. Split jacks
Break for 3rd F
6. Squats
7. Hello dolly
8. Shoulder Taps
9. American Hammer
10. Burpees…… We each did 10.
Name-A-Rama
COT –
Remember Chairman’s mother as she endured another surgery and in recovery awaiting more test results.
3rd F- shared about emotions of 9/12 after 9/11. And how HIM need to live daily with intentional heightened emotion and passion.
We all remember exactly where we were when he heard of the 9/11 attacks. Some were near by, some working, some sleeping , but most of us remember watching as the the day unfolded , with all sorts of emotions, uncertainty, anger , speculation , fear , concern and helplessness. I know where I was. But do you remember the feeling on the morning of the 12th? Some of us couldn’t sleep. Some of us just wanted to be able to call a friend , family member or just go home. I was in college. I went to an all male, trade school outside of Philly. Close enough to the airport that is was eerily quiet when you stepped outside and didn’t hear planes. Campus was near a train station and multiple times many of us tried to get on , to head north and help. Do whatever we could. But were denied every Time. I watched people sneak on, do whatever they could to get closer to help. Some wanted to get to the city to check on family, friends , etc. some just wanted to help. Some how. I had one instructor who was a previous employee of the railroad… he got on with his badge and after two days was able to get up to ground zero. He helped on a bucket line, he helped feed people, he helped anyway he could. I already respected this man immensely. Fought in two wars, seen what most of us will never see, overcame obstacles in life that many of us couldn’t imagine…. but when he came home weeks later. He was a different man. It took him 6 months to be able to talk about it. You see, up there he saw horror, things nightmares are made of, carried body parts, carried people, peoples belongings, even found people that he knew … just not in a condition that you would want to. Ever. But… he also saw pride, unity, respect, love , passion, vigor, relentlessness, and so much more he couldn’t put into words. He saw America At its best just days after what seems it’s worst. It is these emotions that people felt on 9/12. I know we raised our flag on 9/12 with pride, stood at attention a little taller and even though it didn’t go up as high as is usually did. She went up. And flags went up all across the country. On overpasses , in front yards , on cars , at work, on desks and seemingly everywhere you looked. UNITY. PRIDE. Also on 9/12 , many left their homes differently than before. Maybe a longer hug, a meaningful kiss and ‘I love you’. A vivid reminder that no day is promised. And the future is unpredictable. As HIM , we need to be sure we are living out daily lives , especially every morning intentionally and with passion and vigor. Loving those closest to us and making sure they know. Through tragedy , we often see things differently …. but how long does it last? That is up to you and me. We need to be the men who cherish life daily and live it to its fullest. Never forgot what’s closest to you on any day. Your God. Your country. Your family.
We put some of their thoughts to use here in Kalamazoo and we pushed it hard to remember the fallen. No warmup (besides jog to the circle) as there was no warmup for the first responders that day:
The THANG:
45 IC Mtn Climbers
15 Merkins
15 Diamond Merkins
15 Werkins
45 IC SSH
90 lunges
15 Hello Dolly
15 BB Sit ups
15 Crab Cakes
15 LBCs
PARTNER UP! PARTNER RESISTANCE
45 Dips x2
45 Curls x2
JOG 1/4 mile 45 Jump Squats OYO
JOG 1/4 mile 45 Jump Squats OYO
45 IC Mtn Climbers
45 IC American Hammers
45 IC Mtn Climbers
11 MERKINS to wrap it up.
Somehow an extra set of jump squats got thrown in… so we did 911 reps plus 45 = 956. That’s ok, it’s good for us, as we have a purpose in this Earth and will be stronger for it.
The Thang1: 100 yard sprint, 10 Merkins, & 10 count X 16
Break for F3 Message: Calm in times of stress. Q discussed bringing home newly purchased car (thanks deer) only to discover a dent on fender and other situations we are presented with whether work or personal where we need to try to stay calm. Bible verses referenced:
Corinthians 12:10 When you done everything you can do that’s when God will step in and do what you can’t do.
Psalm 56:3 When I am afraid, I put my trust in you.
Isiah 41:10 Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.
Joshua 1:9 Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the Lord your God is with you wherever you go.
The Thang2: 100 yard sprint, 10 Merkins, & 10 count X 6. 55 yard sprint (due to time), 10 Merkins, & 10 count X 8.
Total for day: 2,640 yards of sprints & 300 Merkins.
Circle up for Name-O-Rama. Prayers for Vanilla leaving for Lynchburg for the weekend, Waterfall’s newborn and is sister-in-law, Vanilla and Stretch’s upcoming newborns, and all 1st responders and armed service members.
Warm-Up: Mozy around the park Motivator 10-1 Arm circle (IC) X 10 Reverse arm circle (IC) X 10 WO: Frisbee toss x 16 Cha cha slide plank routine Lunge (IC) x 25 Wall squats (time length varied determine by Q) x 2
Mary: Leg lever with “Bring Sally Up” music Side planks (IC) x 10 Opposite side planks (IC) x 10 LBC (IC) x 10 Finished with 4 rounds of Duck Jousting. The winner (Tattoo) chose the winning WO – Burpees x 20
4 HIM braved the storm this morning for what turned into a ‘nice’ hour of no rain. But of course two men started their mornings early with a Ruck from Milton…. interrupted by a few flashes of lighting and some thunder, but still managed to get in 5+ miles?? Chappie and Leatherman setting the pace and a higher standard…. well done.
Warm-UP SSH – 25 Cherry picker- 20 Moroccan NC- 15 Bolt 45s IC Standing to 1/2- 15 Half to full- 15 Full Deep Squats – 15 Moroccan NC – 10. Cherry picker – 15 SSH -20 Mosey to courthouse lot 4 corners – 1st corner- 10 burpees Nur to 2nd corner 2nd corner- 50 merkins (20 reg, 15 diamond, 15 wide ) Lt Dan to 3rd corner 3rd corner- 100 lbc – nice steady pace NUR To corner 4 4th corner- 50 dips Bear Crawl Back to starting point Mosey to field by ballpark Toy soldier set – IN Cadence Shoulder taps -20 In Cadence Merk and rolls – 20 oyo Mosey back to courthouse lot 3rd F- Consistency- in growth and counsel. Set of 11s 11 deep squats Burpee broad jump to line 11 big boy Lunge Walk back 10 deep squats. Burpee broad jump to line 10 Big Boys Lunge Walk Back Repeat to 1 squat and 1 big ol boy Mosey to circle NAME-A-RAMA COT
3rd F- HIM are consistent. Consistency comes from a desire for growth and staying in counsel. Growth- you’ve never arrived. I’ve heard it said you are either growing or dying. In this world there is no such thing as stagnant. You’re moving forward or backwards. HIM focus on doing the daily things that move them forward. Yes, there are setbacks- but identifying them , rectifying them properly and pressing on, chisels you more and more Into the man you are meant to be. Ways to grow- Read. Listen. Study. Allow yourself to be stretched. Associate with other men who are in life where you want to be or committed to getting there with you. Counsel- I’ll never follow a man who isn’t being lead. Every one of us needs to be in some form of transparent counsel. Someone who can offer us a 30000 ft view and help us with our blind spots. This can be at work, in your business, within the community , church or home. All areas of life will benefit from proper counsel. I’m not talking about Social media opinions or break room water cooler talk- this is one on one man to man counsel. Iron sharpening iron. These are just two areas – but effect every aspect of who we are as HIM. If you are not consistent- you will not be loyal, you will not be trusted, you will not be counted on , and maybe most of all you will not be performing at the high level a true leader should be. I didn’t even like writing that last paragraph that way because I like to focus on the positive , so I’ll end it like this- When you are consistent – you will be a loyal friend, co-worker, business owner, husband , father , grandfather, son and member of the community. A trusted go-to man who because you have prepared, you are ready for any situation- a man that can be counted on. Most of all you’ll be and continue to become the leader of your life and in your home – which is where we are needed most.
9/6/2018. Nugget on Q. 7 HIM posted for a beat down in Milton, DE.
Warm up.
20 SSH.
15 cherry pickers.
15 windmills.
Patriot run with the flag ((for election today) with last man doing 1 burpee before he runs to front of line), to Spruce St. for first of 3 ‘story time chats’.
***Instead of one third F message I broke it up into 3 story time chats where i gave some personal background and thoughts on how we can be HIM in our home, businesses, community etc, while we all held a squat.
Patriot run plus burpee to baseball field for 2nd story time chat/squat.
Patriot run to water tower hill for pain station on hill.
All IC. Bear crawl up hill. At top do 10-4ct big boys while declined. Then do 10–4 ct flutter kicks while inclined. Do 10–4 ct inclined merkins. Then 10–4 ct declined merkins. Crawl bear down hill.
Patriot run to fire hall for final story time chat/squat.
