Do 10 Burpees on each corner of a field, mosey between corners 20 Lunges ( 10 each leg) each corner 30 Imperial Walkers (15 each leg) each corner 40 Merkins each corner 50 Plank Jacks each corner
Ran out of time to do S
After each round, the first person to arrive back at the flag picked the exercise to wait for the six.
Ended with Number-O-Rama, Name-O-Rama, COT, Coffeteria
MOLESKIN Tough Mudder Some Sort of 2nd F to come e-mail to follow!
LEXICON: Word of the day- COFFETERIA – Post-Workout gathering of the PAX for mutual mockery, lying and coffee-drinking.
Pax completed the Hindenburg BLIMPS routine from the Exicon. Q had brought this routine in the past during a weekly 45 minute workout, and time did not allow us to finish. So….we started all over….We modified the sprint portion to a straight line between four light poles that were approx. .02 miles apart. Sprint to pole #1, perform exercise at pole #1, sprint to pole #2, perform exercise, sprint to pole #3, perform exercise. Then to pole #4, perform exercise. Plank it up until all PAX are in. That completes one round. Reverse directions and perform the second exercise working back through the 4 poles. Round #1 – 10 Burpees. Round #2 – 20 Lunges (10 each leg). Round #3 – 30 Imperial Walkers. Round #4 – 40 Merkins. Round #5 – 50 Plank Jacks. Round #6 – 60 Squats. We modified the merkin round down to 20 at each pole, but picked them back up at 4 waypoints as we moseyed the .47 miles back to the Aegis.
Excellent cherry pie and fellowship (2nd F) was enjoyed at the coffeteria at Baxter Farms immediately following the beatdown. We all love Quattro’s Grandmother, and hope that we get invited back…….Quattro isn’t so bad either as he cuts a very generous slice….:)….
F3 message 09/28/19 –The 3rd F was shared from Ron Hutchcraft Ministries after completing round #4.
Good Wood – #6657
Now,
if I said I was going to give you the great secrets of hitting a baseball, I
don’t think you’re going to go right out and try them. You’re going to be
skeptical, and you should be. But if one of the game’s greatest hitters were to
tell you the secret of hitting a baseball, well now you should pay attention.
Pete
Rose actually was one of those, and he was once interviewed for an article in
Sports Illustrated, and I like the title. It’s called Good Wood. And he said
that he liked a heat-treated bat. Now, I didn’t realize this, but he said that
you put the bat through an intense heat and that the heat would seal the pores
and it actually made the bat hit harder. Well, it worked for him! I guess it’s
true, heat-treated bats hit harder. Well, you know something? So do
heat-treated people.
I’m
Ron Hutchcraft and I want to have A Word With You today about “Good
Wood.”
Now,
our word for today from the Word of God is found in Romans 5:3-4, and it talks about, well, heat treating. Here we go. “We,
also, rejoice in our sufferings because we know suffering produces
perseverance, perseverance character, and character hope.” Those are
curious words. “We rejoice in our suffering?” This doesn’t mean that
Christian suffering feels any better than non-Christian suffering. It doesn’t.
It feels about the same, whether you’re a Christian or not. But if you’re a
believer, pain is just as painful, unemployment is just as demoralizing, and
pressure is just as stressful.
But
you rejoice, not because it feels better, you rejoice because in Christ, pain
has a point. A minus can be made into a plus. Suffering can be made into
perseverance, character and hope. Just ask Pete Rose’s bat. He said that heat
heals up the holes in the bat and makes it more solid. Well, could it be that
the heat that you’re undergoing right now is heat-treating you and the holes in
your life are being healed up by it and you’re becoming more solid because of
it? The heat you’re feeling is not to burn you up, even though it feels like
you might not make it through it. It’s to make you strong; to build into you
great perseverance, great character, great hope.
Right
now you are in a position to learn more about the resources of God than any
person who’s in a comfortable setting. Sure you’d like to be comfortable again.
I hope you will be. Sure you’d like this insecurity, this pain to pass. But
right now you have a chance to know the resources, and the power, and the grace
of God more deeply than you and those around you perhaps have ever known. You
are learning, or you can learn, how to wait, how to overcome, how to really,
urgently, desperately pray.
Perhaps
you’re being forced to close up some of the holes in your life; weaknesses,
un-confessed sin, broken relationships that have been called to your attention
by this hard time. Things you might not have given attention to any other way.
And you can, because of the fire, be forced to deal with the weaknesses that
you might otherwise still tolerate. And when you do, you have added a new kind
of strength.
The
fire turns spiritual wimps into spiritual warriors. So, rejoice as you see what
you are becoming or can become through heat-treating, and only through
heat-treating. You are becoming a heavy hitter in the hands of Almighty God.
Warmup: Sun Gods – x10 IC (Sides, Overhead, In front) Straight into Morrocan Nightclubs – 20x IC Imperial Walkers – 25x Copperhead Squats – 25x
THE THANG This was the third week of the Monterey F3 Iron Pax Challenge workouts. Accumulated reps, as many as the pax can, over 43 mins; This was the second time doing it, I expected a few more people to show up and add to the challenge.
YHC’s first official Q at Milford was a swap with an under-the-weather Ruxpin, so it was assumed he was out. And he was. Then YHC became aware that Gump was licking his Calf-wounds from Saturday’s workout. Needless to say YHC was wondering who might show. All worries aside we had 4 PAX break the grip of the fartsack, win THAT FIRST BATTLE and post at F3 First State’s newest AO. (Hey, this thing still needs a name!) The core group here is strong! Let’s keep planting, growing, and serving small workout groups of men for the invigoration of male community leadership.
Though YHC didn’t use all the steps he had previously threatened to incorporate when he got onto the Q schedule, we still hit a select flight right on the AO. Here’s how the PAX took a step in the right direction…
Warm-O-Rama:
SSH – 18 IC
Imperial Walker – 18 IC (Don’t worry Papa Bear, they’ll grow on you!)
Hillbilly Walker – 18 IC
BTTG Squat – 2 rounds (Butt to the Ground, Single Squat, as low as you can go, with a 10-count)
Schwartz Jacks – 18 IC (Um…don’t worry Papa Bear, they’ll grow on you!)
Plank Jacks – 18 IC
The Thang: Wosey about 10 steps to brick wall surrounding library amphitheater…
Raccoon Walk on top of wall to library steps, 5 Irkins/5 Derkins at each elevation change. Total combined Irkins/Derkins: 50
Library Steps:
7-1 Burpees at the top. PAX started with 7 Burpees at the top, ran down steps, did 5-35 Plankjacks at the bottom. Burpees descending 7, 6, 5, 4, 3, 2, 1 (Total: 28 Burpees). Plankjacks ascending 5, 10, 15, 20, 25, 30, 35 (Total: 140 Plankjacks).
Side-stepping The bonus round: 2 of 4 PAX completed Crawlbear up and Bearcrawl down the library side steps.
Mosey to the opposite side of the library for the 3rdF: A repeat of a previous 3rdF due to the fact that prep time was cut short the night prior because of an ad hoc budget committee meeting for YHC. Based upon Exodus 33:13-15, YHC challenged PAX that in order to be a good leader, each of us must first be led. Led by God Himself, by His presence. We must NOT be willing to move ahead, go forward, or lead in our homes, workplaces, and communities in which we serve, unless we are first ensured of the Lord’s leadership in our lives. When we become aware of the absence of God’s presence, our response must be to cry out to Him like children crying out to their father, thinking they’re lost on a trail in the woods (when it turns out the Father had just hidden his presence behind a tree). There’s more to that story…ask Chappie.
Back to work on the library parking lot:
The Thang 2: Parking lot slow burn, bottom to top, mosey return to bottom
Bearcrawl bottom to top – 10 Merkins OYO
Crawlbear bottom to top – 20 Delmarva Drydocks OYO
Dragon Crawl bottom to top – 30 American Hammers OYO
Lt. Dan bottom to top – 40 Prisoner Squats OYO
High Step Nur bottom to top – 50 Seal Jacks OYO
Time’s up, circle up!
COT/BOM:
Announcements: Get the word out that there’s an AO in Milford. Family Ruck on Saturday aft/eve 9/28 in Milton. 5k ruck, concluding at Irish Eyes for dinner. Bring the M and 2.0’s. Time TBA.
Prayers: Leah (Waterfall’s sis-in-Low); PAX families; Ruxpin; Gump; Etc.
Still plenty of steps available for Milford Q’s., not to mention walls. Want to be on the Q Schedule? Contact Site-Q, Ruxpin.
Mumblechatter – Sharkbait, Pysch and Hog’s Breath met at the Del Monte Beach,
Sharkbait bragged about showing up his teenagers at the iron pax.
Moved coupons, lanterns, and equipment from Del Monte to the El
Estero fitness trail.
DISCLAIMER: Given
Warmup: Side Straddle Hops – x20 IC World’s Greatest – OYO THE THANG This was the third week of the Monterey F3 Iron Pax Challenge workouts. Accumulated reps, as many as the pax can, over 43 mins; Rounds consisted of:
The THANG- mosey down to food lion to the grass lot behind the former donut shop. 343 firefighters lost there lives on sept. 11th 18yrs ago due to the terrorist attacks on the WTC. To honor that sacrifice we will started the beatdown with different exercises that will equal up to 343 reps
50 squats
50 LBCS
50 alternating lunges
50 alternating shoulder taps from the plank position.
50 american Hammers
50 merkins
20 Bobby hurley’s
23 burpees
After the 343 there happened to be a nice lonely wall right beside us all pax had a seat on the wall will each pax individually done 15 overhead hand claps 1 at a time
Followed this up with a toy soldier set.
30 LBCs/20 E2ks each leg/15 big boys
Then we took a nice mosey back to the AO for a short round of mary.
Finished up with count=0=rama, name=0=rama and giving the FNG his F3 nickname finally ending with COT.
