43 degrees but it felt much warmer. Pax of 5 for much of the same workout from Monday. But today was different. Today we had Detective along to crush all the ab workouts and call the exercises every time.
Disclaimer given
Warm up: Tea Pots Cherry Pickers Hill Billies
The Thang: Run to parking garage and up the stairs to the top First one calls it (or rather Detective calls it:) 100 LBC 100 flutter kicks 100 leg lifts 50 double tap Freddie’s / then switch legs 100 reverse crunch 100 e2k 50 each leg 50 rowers
Run to beach. Wall sits and low plank. Run home, plank to finish it out.
Much of this beatdown came from a prior backblast on this Mustard Seeds site.
4 strong 💪 this morning. Weather was clear and a little chilly – temperatures in the 40’s. We are back to dark skies in the morning due to the time change over the weekend. YHC was almost late to Q the workout pulling in with about 1 minute to spare.
Warm up: Tea Pots & Cherry Pickers… that’s it… time to mosey.
The Thang: Run to the municipal parking garage. Run to the top up all the ramps. Pair up. One pax does hello dollies, the other does feel the Bern up the ramp, does 10 squats, runs back. Switch places. First team to 200 hello dollies calls it. Repeat for 300 LBCs. Repeat for 400 Mtn. Climbers Run down the stairs of parking garage, then back up. Run down the other stairs, back up, and down again. Run to beach, some all sits & planks. Great to look at the horizon as the sun begins to rise.
Pax: Beach, Sharkbait, Cleveland Rocks, DPR, Potato Chip, Grappler
Q: Beach
Disclaimer Given
Warm up: (all in cadence) Side Straddle Hops, Hillbillies, Imperial Walkers, Windmills, Cherry Pickers, Copperhead Squats
The Thang:
1. Bat Wings IC = Forward arm circles, Reverse arm circles, Seal claps, Overhead claps (with hold after each, until Q notices grimacing on Pax’s faces)
2. Pair off into partners for BOMBS=Each pair completes 50 burpees, 100 overhead claps, 150 merkins, 200 big boy situps, 250 squats– one partner lunge walks to the curb while the other exercises – First pair to complete triggers recovery.
An amazing day out. No gloom here. Mid fifties and sunny.
We borrowed F3 Hampton Roads idea of a special log to commemorate a members 50th post. They call their’s Lady Glitter Sparkels. The premise is that if the post hits the ground during the beat down everyone does 5 burpees.
Ceremony to introduce Lady Glitter Sparkles to the Pax and D.P.R. Pax immediately renamed her “Big Johnson.”
1 tip: You are the Q (or the leader) of the post and it’s never truly “On your Own” with F3.
The Thang: Run to top of hill – SSH until LGS arrives Run to corner – Al Gore until LGS arrives Run to curbs – Plank until LGS arrives At Curbs: 10 Hello Dollies / 10 Mike Tysons (Bench press LGS?) then 9,8,7…. At Curb: 10 rowers (leg raises with LGS?) / 10 Arm Presses while wall sitting (Curls for the Girls with LGS?) At Curb: 10 LBCs (LBCs with LGS) / 10 Squats…. (partner up – squats with LGS – one holds each end?) Run to mid school – SSH while wait for LGS Run to hill by football field – do a few Bernie Sanders back up the hill. Run to field
Goal line – partner up 1 pax Kareokes to 30 does 10 shoulder taps (runs back) while other pax does 1000 dying cock roaches – first team calls it.
Credit goes to D.P.R. who did not let BJ hit the ground once during the beatdown.
PAX complete 100 of an exercise first one done hollers DONE PAX bear crawl to other side of parking lot complete 100 of another exercise and crawl bear back. Rinse and repeat.
100 LBC
100 flutterkicks
100 leg lifts
100 double tap Freddie’s
100 reverse crunch
100 e2k 50 each leg
100 lower case outlaws
100 over head press
F3 MESSAGE
Shadrach meesach and abenda nego were thrown into a fire for not bowing down and praying to the king and they lived and didn’t even smell like smoke. David as a little Shepard boy defeated a Giant with a sling and a rock! Daniel was alive in the morning when he was thrown into the lions den, Moses split the red sea when the Israelites were facing rough seas ahead and certain death from behind, Noah built an ark and lived thru a flood that killed every living thing on the earth. Elijah challenged and defeated 450 baal profits on Mt Carmel. What do all of these have in common FAITH! We will certainly face challenges in our time here on earth. Every single one of us will face difficulty, marriage difficulty, work problems,, money problems. It may seem like you are at the end of your rope but in His own words Jesus taught us that if we believe and have faith as small as a mustard seed we could move mountains! Then there is the greatest miracle in the Bible, Jesus, for all of humanity, willingly stretched out his hands and was killed on a Cross, thrown into a cave and rose from the dead 3 days later. he promised us if we believe in him he has prepared a place for us and we will be with him in heaven. Have faith!, So gentlemen think of it like this, what is 100 years of suffering compared to an eternity in Heaven? Stand strong in faith, act like men, Believe in Jesus.
7 strong 💪 this morning. Great weather. 50 degrees or so. Sun is coming up quick these days so most of the beatdown is done in daylight. Fishing boats were out well before us – lights blasting the bay as they gathered their take.
All that in 10 minutes. YHC yelled out that’s 155 pushups in 10 minutes to which Sharkbait corrected me that is was actually 110. As Dredd said in the hit documentary “300” produced by YHC and edited in part by Burgundy, Sharkbait is a merkin master so no pulling the wool over his eyes on the merkin count!
Mosey to lot:
Bear Crawl, 20 groiners, bear crawl back, plank /Pick up Six
Crab Walk, 30 groiners, bear crawl back, plank /Pick up Six
Crawl Bear, 40 groiners, bear crawl back, plank /Pick up Six
YHC didn’t have anything else planned except 6 minutes of mary but there was now 20 minutes left! What to do!?!?!?!
The first workout for March arrived and so did 14 PAX for YHC’s March Merkin Tour de Force. It’s March so there’s got to be Merkins; lots of Merkins! Plenty today but no doubt there’s more to come.
Disclaimer:
Welcome to F3!
F3 is a non-profit men’s workout group. We don’t own anything and, therefore, make no claims on rights or permissions from the church. The church therefore assumes no liability, nor does F3 (i.e. you can’t sue us).
You are here of your own accord
I’m not a professional, so anything I instruct you to do is only a suggestion, but give your maximum effort. It’s you against you!
If there is an exercise you shouldn’t do, modify. 6. We will not leave you behind, but we won’t leave you where we found you either!
F3 has 5 Core Principles we adhere to:
We are: Open to all men
We are: Always free
We are: Always outdoors…rain or shine, hot or cold
We are: Always peer-led in rotating fashion
We: Always end with a COT
WARM-O-RAMA:
SSH – 10 IC
Swartzjacks – 10 IC
Stop & Go Merkins (Down, hold 2, 3 up, rep) – 10 IC
American Hammers – 18 IC
Single Arm Flying Squirrels (5 each arm) – 10 OYO
Imperial Squat Walker – 10 IC
Cherry Picker – 10 IC
*Walk-thru explanation of Starfish Stations (group up – groups of 3 to 4 PAX)
THE THANG:
STARFISH/MARCH MERKIN TOUR DE FORCE: Groups picked a station and began working toward completing each one. Not all stations were completed by all PAX, but March definitely came in like a lion (i.e. Plenty-O-Merkins = Plenty-O-Roarin’…and man, those Swerkins!). Here’s each station:
100 Merkins
100 Plankjacks (5 Brick Merkins @ quarters, brick under PAX and down all the way to touch with chest)
100 Drydirks (Drydocks w/feet on boardwalk benches)
100 Swerkins (10 reps/10 sets, lap to platform and back after each set, resume)
100 Tilted Kilts (Gas Pumpers tilted on side, feet over top of parking block, 50 reps each side)
AFTER first station PAX returned to center platform to complete 10 Burpee Step-ups. Subsequent rounds: 5 Burpee Step-ups
Overtime Grand Finale Crowd Pleaser:JACK WEBB! (Ratio: 1 Merkin, 4 OHC… to 10 Merkins, 40 OHC’s)
Arms. What arms? You didn’t need them today, did you?
YHC shared the following 3rdF somewhere around mid-workout:
IF – By RUDYARD KIPLING
If you can keep your head when all about you
Are losing theirs and blaming it on you,
If you can trust yourself when all men doubt you,
But make allowance for their doubting too;
If you can wait and not be tired by waiting,
Or being lied about, don’t deal in lies,
Or being hated, don’t give way to hating,
And yet don’t look too good, nor talk too wise:
If you can dream—and not make dreams your master;
If you can think—and not make thoughts your aim;
If you can meet with Triumph and Disaster
And treat those two impostors just the same;
If you can bear to hear the truth you’ve spoken
Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to, broken,
And stoop and build ’em up with worn-out tools:
If you can make one heap of all your winnings
And risk it on one turn of pitch-and-toss,
And lose, and start again at your beginnings
And never breathe a word about your loss;
If you can force your heart and nerve and sinew
To serve your turn long after they are gone,
And so hold on when there is nothing in you
Except the Will which says to them: ‘Hold on!’
If you can talk with crowds and keep your virtue,
Or walk with Kings—nor lose the common touch,
If neither foes nor loving friends can hurt you,
If all men count with you, but none too much;
If you can fill the unforgiving minute
With sixty seconds’ worth of distance run,
Yours is the Earth and everything that’s in it,
And—which is more—you’ll be a Man, my son!
—————————
YHC heard this poem a few weeks ago and immediately looked it up, then sent it to my oldest son in California. The poem is embedded throughout with biblical wisdom. While not all of it is found in 1 Cor. 16:13-14, much of it is captured in the phrase “act like men.” That phrase ought to echo in our hearts in minds throughout each day. When we’re making decisions or responding to situations and opportunities we ought to be asking ourselves how would a man act in this moment. Responding is such a manner will inevitably lead to being HIM; it will lead us to becoming better husbands, fathers, neighbors, co-workers, etc.
Here (1 Cor. 16:13-14) the Bible says, “Be on the alert, stand firm in the faith, act like men, be strong. Let all that you do be done in love.” (emphasis added)
Here are 5 quick commands for you today which, if you do them, will help you to be a HIM…a better husband, father, man:
Be on the alert
Stand firm in the faith
Act like men
Be strong
Let all that you do be done in love
As mentioned, everyone got in their fair share of Merkins–it’s March!
COT:
Number-Rama
Name-O-Rama
Announcements: ShamRuck Family Ruck coming up on Mar. 13 +@ 3:17 p.m. Meeting at Georgetown Circle (Aegis AO) and rucking to McDonalds for a Shamrock Shake. Also, we’re planning to strengthen our 2nd & 3rdF’s by starting a study of the book Chosen Suffering by Tom Ryan, Head Coach of the Ohio State wrestling team. Up for discussion: Do study at Saturday Coffeeteria or on Mondays from 0500-0600hrs? Starting end of March or early April. Watch for the poll on our F3 First State Groupme. GREAT BOOK! Recommended reading by Toy Soldier.
Prayer: We lifted up baby Beau, his body is rejecting the new heart and he’s back on the transplant list; continue prayers for Gavin – praying for a miracle for this young man to walk again after being paralyzed from a snowboarding accident in January
Honored to Q up the first March Merkin Madness beatdown with a Tour de Force. Welcome to March gentlemen!
