Warm-a-Rama 20 ssh i/c 15 seal wave i/c 15 mountain man pooper i/c 20 plank jack i/c
The Thang Mosey to park behind library While waiting on 6 we did one leg hip thrust Pax pairs off, while one HIM completes lap around gazebo other HIM completes exercises. Laps are: mosey, side shuffle, and nur Exercises are: merkins, swerkins, fire hose
3rd F
and the face cloth, which had been on Jesus’ head, not lying with the linen cloths but folded up in a place by itself. John 20:7 ESV https://bible.com/bible/59/jhn.20.7.ESV The culture back then when you were done eating you tossed your napkin on the table. If your were leaving the table but planned on coming back you folded your napkin. Jesus folded HIS head wrap symbolizing HE plans on coming back!
Mosey back to CHOP
While waiting for 6 another round of single leg hip thrust and 15 hello dollies i/c
We drew a line in the sand today and crossed it a bunch of times. It was cold for an April morning at home, but at the beach it was beautiful. Micro-climates at its best.
Warm Up: LBCs Tea Pots Cherry Pickers
The Thang: Mosey to a the line in the sand that had a nice F3 logo drawn in it. Though some could not tell it was the F3 logo. Sand art… not my specialty I guess. Do 15 Rowers, run to other line in the sand, mosey back to pick up the six, cross the other line in the sand together No do 15 Mike Tysons and run back to the other line in the sand and pick up the six. Repeat for 10 minutes. Now do same thing but reduce reps to 10. Repeat for 10 minuts. Again do same thing but reduce reps to 5. Repeat for 10 minutes.
Mosey to the wall for wall sits, planks and mumble chatter.
Count & Name-o-rama
We chatted a bit about Q source.: King – exercise (to prepare for not just the expected but the unexpected) Queen – diet (“You can’t out king your queen”) Jester – The Jester is the temptation of the flesh that hinders Acceleration. It is that one stumbling block (amongst the many available) that a man finds himself tripping over repeatedly before he turns Pro. No matter how strong his Routines are that support his King and Queen, if he fails to Prepare for his Jester he will not be able to Get Right. Unimpeded, the Jester will undo his hard work and destroy his proper personal alignment.
Do you know what your jester is? Identifying it can help you prepare for the Jester as Preparedness keeps the Jester at bay
The morning started off with @sharkbait putting a last minute flying EH on FNG (@Maestro) seconds before disclaimer was given.
Q: Beach
Disclaimer Given
Warmup: Sidestraddle Hops x 50 IC; Imperial Walkers x 20 IC; Hillbillies x 20 IC; Cherry Pickers x 10 IC; Bat Wings x 20 IC
The Thang: 7 of Diamonds using corners of end zone and 50 yard line, plank until the 6 completes each exercise: Chilcutt Peter Parkers x 7 each corner; Bobby Hurleys x 14 each corner; LBCs x 21 (4 count) each corner; Squats x 28 each corner; Hand-Release Merkens x 21 each corner; Lunges x 14 (4 count) each corner; Absolutions x 7 each corner.
Circle up: Shoulder Press x 20 IC; Sidestraddle Hops x 35 IC; Big Boy Situps x 25 OYO; Calf Raises x 30 OYO
My bat senses told me that Cleveland Rocks was disappointed that he missed out on Bat Wings in warmups. So the last 2 minutes were delegated to Cleveland Rocks to lead us in Bat Wings IC. 🦇
With Turkey Season coming in and training events causing some PAX to absent themselves from today’s beatdown, YHC wasn’t sure anyone was going to show. Not to worry, 10 PAX won THAT FIRST BATTLE and posted for an ABSolute Saturday morning. I.e. we focused on the abs…a little bit. It went a lil’ something like this:
WARM-O-RAMA:
SSH – 18 IC
Swartzjacks – 18 IC
Imperial Squat Walker – 18 IC (Squat didn’t work in public as well as it worked at home. Next time)
Cherry Picker – 17 IC
Windmill – 10 IC
Wheel of Merkin – 10 OYO Merkins each PAX, around the ring
Sealjacks – 40 IC (In honor of Hideous)
THE THANG:
Mosey around the circle, between the courthouse and the admin building, and around to the double steps on the S. Bedford St. side of admin building:
Abs Station #1: Admin Building steps
Gas Pumpers – All PAX do Gas Pumpers continuously until each PAX has run steps
Merkins – 2 mins., AMRAP
Mosey to armory…
Abs Station #2: National Guard Armory steps
LBC’s – 5 sets of 100, run to top step & back (500 total)
Big Boys – 2 mins., AMRAP …because Biddie requested them 😉
Mosey to School (side lot)…
Brief breather for the 3rdF:
Back on March 20th Spencer Lee won his 3rd individual National Championship as an NCAA wrestler for Iowa. Then in his after-match interview he dropped some crazy news on the college wrestling world. He’d been wrestling with a torn ACL! This was not the first time. He finished his high school career with the same injury sat out a portion of his first season at Iowa, before taking off his red-shirt and winning his first National title.
When questioned further after his March 20 win about why he would continue with such an injury, he said “Excuses are for F’n wussies!“
Fact is, there are times in sports and there are times in life when we might actually have a legitimate excuse to step away from competition, off the battlefield, or from something else. Spencer Lee had a legit excuse to withdraw from competition. Everybody would’ve understood if he had. And many would’ve said he should step aside. But he didn’t. Why? Well, yes, he wanted to win his 3rd NCAA individual title, but he also had an even greater goal in mind, a goal beyond himself: He wanted stay in the battle for his team to win the National Championship title. And they did!
A disclaimer: I’m not suggesting you and I continue with an injury that we may further aggravate or only cause worse injury if we keep going (like my foot). You know your own body, so be your own advocate. Just don’t make excuses. Not in competition. Not in family. Not in work. Not in battle. And to add the double negative… “Not nowhere!”
Of course, this mindset goes way beyond our workouts (a “mindset microcosm” of real life and facing hard things). So what I am suggesting is that you NOT take the easy road; that you not take the “out” even when everyone else expects it or okays it or even offers it. What I am suggesting is that you be stronger than your excuses. What I am suggesting, as Navy Seal, Marcus Luttrell put it, is that you, “Find an excuse to win.”
When we find an excuse to win, it will almost always be in direct proportion to the prize pursued (whatever that may be). But with that, we’ve got to stop thinking of ourselves alone. We’ve got to stop making excuses, and stop doing so for the betterment of our family, of those in our workplaces (on our teams), and for those in the communities in which we serve. Excuses serve YOU well (not really), but they almost never serve well those around you who may be part of some of the bigger picture stuff. We make excuses in daily life because we can. We make excuses because we’re able to get away with it with no accountability…we make excuses because we lose sight of our goals or THE [bigger picture] goal(s).
A few statements to be adopted by those who want to develop the mindset of being a HIM:
EXCUSES ARE FOR WUSSIES!
BE STRONGER THAN YOUR EXCUSES!
FIND AN EXCUSE TO WIN!
Whatever you commit to, make sure you carry that commitment to completion, to the end goal. Don’t make excuses and DFQ! Be it a workout, or a war; be it a wakeup or walk, a wrestling match on a mat or with a foe unseen–be a no-excuse warrior for your family, your friends, your team, your co-workers, yourself! Whatever it is, “Let your yes be yes, and your no be no.” (Jesus in Matthew 5:37) Excuses are for wussies!
Abs Station #3: Parking lot, the looooong lot…
Freddie Mercury – 5 sets of 50, run length of lot and back between sets (250 total)
LAST TRANSITION: Bearcrawl/Crawlbear back to start from far end of lot (canceled due to time)
Mosey back to AO to call it a day.
COT:
Number-Rama – 10 PAX
Name-O-Rama – a Happy Birthday to Woodstock, hit the big “4-2”
Announcements – Today is the day: Commit to the F3 Paintball outing (Sat. April 24 @ 3 pm). Commit today by getting your deposit of $25 to Jay Baxter (Quattro). Did YHC mention to do it today? Today it is then!
Prayers – Prayers lifted for PAX and families traveling home following Spring Break. Prayers for the Brown family and Cape students grieving the tragic loss of Maggie Brown and for other girls involved in the gator accident this past week.
ABSolutely honored to Q at the Aegis, it’s been awhile.
15 strong 💪 at Carmel High this morning. Gloom was nice. A little cool, over cast, perfect after the hot days that were hitting us hard during the week.
3 FNGs today including Never Mind who said he likes old rock (IE Music I grew up on.) I thought he was going to say bands from the early 60s when he said old rock. I guess time keeps on ticking into the future….
Disclaimer Given (a few times actually as we had a lot of stragglers today.)
Warm up SSH Prisoner squats (hands behind head) T pots Frogs
The thang Run a Lap – line up on goal line Bunny hop to 25, 10 merkins. Bunny hop back, 10 merkins. 6 times. First person calls it Bear Crawl walk to 25, 10 hello dollies 4 count. Crab walk back… 10 hello. 6 times. First calls it Crawl bear to 25, 10 gas pumps 4 count… First calls it
Run a Lap – line up on goal line
At goal line:
Run to 25 – 10 monkey humpers, at 50 – 10 groiners , at 25 – 10 Mike tysons & at goal line 10 Rowers – pick up the six… / plank… Reduce the above by 2 each time. Once at 0 do it 1 more time at reps of 10.
Run lap, 10 minutes of mary including: LBCs Hello Dollies Rosalitas SSH Run 2 laps or do 20 burpees – your choice
