WARM O RAMA: IN CADENCE —- SSH x 20, Cherry Picker x 20, Morrocan Night Clubs x 20, Smurf Jacks x 20, Travoltas x 20, Elwoods x 20
THE THANG:
(1). Each HIM receives a die to carry with him through the workout. The PAX mosied to a series of stations located throughout Lewes (Canal Gazebo, Canal Lot, St. Peters Wall).
(2). Before the PAX arrived at each station, the QIC threw his die. The group then performed ten times the number of Merkins shown on the initial dice throw.
(3). Upon completion of these Merkins, the PAX mosied to the next exercise station to perform the following routine: (a) Seal Jacks, (b) Tennesee Rocking Chairs, (c) Smurf Jacks, (d) Travoltas, (e) Elwoods, (f) Mountain Climbers. The number of repetitions for each exercise was determined by the sum total of all dice thrown by the PAX.
(4). The QIC then throws his own die and the PAX performs ten times that number of Merkins before again proceeding to the next station.
THIRD F:
The question posed was why vote on Super Tuesday? And if there is a reason, is this reason relevant to anything else happening to us? The QIC suggested that voting is an opportunity to think through what is important, to be inquisitive, and then to be intentional with the information gathered.
If this is a valid reason to vote – and to decide how one is voting – this same approach might be applicable to situations at home or work when an important decision needs to be made. Inquire, think, act. Simple…..?
And since there is a Presidential election coming our way, here are words of wisdom from earlier office holders:
“It’s easier to do the job right than to explain why you didn’t. (Van Buren)
“Amazing what you can accomplish if you don’t care who gets credit.” (Truman)
“In matters of style, swim with the current. In matters of principle, stand like a rock.” (Jefferson)
“Accomplishment is a journey, not a destination.” (Eisenhower)
“Presidents are like cemeteries, there are lots of folks under you and no one is listening.” (Clinton)
“If I walked across the the Potomac, the headline would read ‘Johnson can’t swim'”. (LBJ)
“I left an order to be awakened in case of any emergency, even if I was in a Cabinet meeting.” (Reagan)
COT / ANNOUNCEMENTS / PRAYERS
Milton Parade coming – See Pre Blast for workout next Saturday
Site and Time Change for this Saturday’s Workout!!!!!
We are meeting at 0600 at Crossroad Community Church… In the parking lot near the ball fields! (look for the F3 stickers!)
A men’s fellowship [2ndF] breakfast will be served at 0730. We will have approximatly 30 minutes to get the stank off and be presentable… It would be cool if we all wore an F3 shirt (but size appropriate)
I’ve been told we will be out of there by noon. Bring $10 to offset to cost of breakfast.
Be prepared to leave there feeling like you are empowered to lead by example!
WARM-UP Mosey up and around playground back to parking lot Stretch back, hamstrings, quads Motivator 10-1ic
THE THANG: IT PAYS TO BE A WINNER
Mosey to columns
Race up from columns to first green streetlamp x 3 Immediately after race (post-race blitz): Merkins x 10 singles Air Squats x 10 singles Tuck Jumps x 10 singles Burpees x 10ic Winner chooses to stay in plank, recover, or participate in post-race blitz
Mosey from columns to tennis courts
Race length of tennis courts x 1 (post race blitz after each race) Race length of tennis courts x 2 (post race blitz after each race) Race width of tennis courts x 3 (post race blitz after each race) Race width of tennis courts x 4 (post race blitz after each race)
Mosey from tennis courts to shovel flag
COT Prayers of gratitude for improvements with Geppetto’s mother’s health Prayers for the health of our children and to be more encouraging fathers Prayers of gratitude for the consistent men in the group and prayers the numbers of consistent men to grow
13 made it out to Carmel High this morning! We did some last man sprints… and wow! the sprint to get to the front was loooong with this many pax!
Disclaimer given.
Warm up: 10 Burpees, 9 SSHs 4 count, 8 LBCs 4 count, 7 IWs 4 count, 6 Merkins 4 count, 5 Sun gods 4 count, 4 Flutter kicks 4 count, 3 Copperhead squats 4 count, 2 Monkey Humpers 4 count, and… 10 Burpees (Got this one from a Priorities back blast a while ago. My execution was weak, room to improve!)
The Thang:
On to the track. Run 1/2 lap. First 50% of the PAX to reach 1/2 lap do 20 burpees …. and the rest to 5 burpees. Repeat for 4 full laps PAX “20 burpees?” YHC “yes – potential to do 80” PAX, who are better at math than I am ” that’s 160 burpees” YHC “Oh yeah, you are right… exercise!” …a few PAX may have done 160!
50 seconds of beat down: LBCs amrap for 50 seconds, rest.
Pax choice of leg lifts or flutter kicks for 50 seconds amrap, rest.
Gas pumps amrap for 50 seconds, rest.
Heal touches amrap for 50 seconds, rest.
Elbow plank dips amrap for 50 seconds, rest.
“Hay Ya!” song Tabata… 8 sessions of squats. On the break hold low squat.
Sally is back! “Bring Sally Up” Hold plank, the hold low merkin depending on what the song says. Modify with squats which many of the pax went to eventually.
Finish it off with 1/2 laps again. First 50% of pax to 20 groiners while balance of pax do 5 groiners.
At coffee we got to chat with a falconeer! Prior to reaching out to Mr. Falconeer the PAX said that a flaconeer is one of the few jobs remaining from Mid-Evil times… it was funny as when we were chatting with Mr. Falconeer he said the same thing! To my disappointment no body tried to EH the falconeer. (Mr. Falconeer requested we not show his face as he did not want the pigeons to recognize him.)
WARM UP Mosey up above parking lot past police station and back down serpentine path
THE THANG: BLOCK IT TO ME BABY! Block facing burpees 10ic before / between each movement Block overhead lunges 10ic X 1 Block deadlift 10 ic X 2
Block side hop burpees 10ic before/between each movement Block high pulls 10ic X 2 Block front squat 10ic X2
Burpees 5ic before /between each movement Block cleans from the floor 10ic X1 Block cleans from the hang position 10ic X1
Block facing burpees 4ic, then Block side hop burpees 4ic, then Burpees 4ic before / between each movement Block cleans from the hang position 10ic X1 Block squat cleans 10ic X1
COT Prayers to stay healthy, maintain them drive and momentum from the workout throughout or day, gratitude for return of Roaster!
YHC had the honor of Q’ing for 5 pax in The City yesterday morning in the shadow of the Painted Ladies.
Disclaimer Given
Warm-up: Armies, cherry pickers, SSH, sun gods, all IC
The Thang: Mosey to the hill that you see above in the pic.
Start at top of the hill. Run to bottom and do 5 High Plank / Low Plank (Mahktar N’Diayes). Now run back up hill backwards and do 1 crowd pleaser. Repeat sequence adding 1 crowd pleaser each time. First one to 10 crowd pleasers calls it.
Start at the bottom of the hill. Bear crawl up the hill and do 5 squats. Crawl bear back down the hill and do 1 LBC. Repeat, adding 1 LBC until 1 pax member calls it after doing 10 LBCs.
Mosey around park doing last man sprints returning to the workout starting place. Most of the pax are runners and they set an aggressive pace for the last man sprinting. Add hills in the mix and YHC was in trouble.
Still some time on the clock and YHC didn’t want to let these city slickers down.
1 arm raise then 1 merkin, adding 1 of each until you reach 10 and then hold Al Gore until all have finished. YHC didn’t want to bring politics into the mix, but all that came to mind was to hold an Al Gore.
Still a little bit of time and the Pax said “Wow – no burpees in the workout.” So we had to do 10 burpees OYO. But time ran out and most only got in 2 or 3.
Count – o – rama
Name – o – rama (apologies to FNG toto. Is it too obvious to call someone from Kansas Toto? Toto does love dogs. But he also competed in a Funky Jesus contest (and got 2nd place!) YHC thought of so many better names after the workout…. YHC needs to think faster on his feet!
COT
Keep it up @sunshine. This AO is awesome and it is going to grow.
SSH – 50 Abe Vigoda – 20 Imperial Walker -20 Sun god – 10 IC – Sides,Front,OHD
The Thang:
Light Pole Suicides/SQUATPOCALYPSE Run to the first light pole, do 5 squats, run back to start Run to the second light pole, do 10 squats, run back to start Run to the third light pole, 15 squats, run back to start etc.
Made it to seven light poles, for a total of 140 squats
Light Pole Ladders Execute Merkins, LBC’s, Flutter Kicks, Plank Jacks in the following method
Run to first light pole, do 2 reps of each (DO NOT RUN BACK TO START) Run to second light pole, do 4 reps of each (DO NOT RUN BACK TO START) Run to third light pole, do 6 reps of each (DO NOT RUN BACK TO START) etc.
Went up to 12 reps of each exercise and worked our way back down, returning to start
Ladders Execute 10, 9, 8, 7, 6…etc. of given exercises
Front Lunge (1/side for time) Freddie Mercury Burpee Gas Pump
Eleven PAX posted at CHOP this Gloom for a beatdown hosted by YHC himself. Some wonder was expressed over where the other (potentially) 12+ PAX were at on such a perfect day, and for the first beatdown of F3 First State workout week.
YHC has been trying not to be a “numbers watcher” but, hey, you’ve gotta understand there’s been just a little invested in the past 3.5 years to put a shovel-flag in the ground here in the First State and get this mustard seed growing. So, yeah, there’s this tendency (because of ownership) to watch the numbers and want to see both F3 PAX and more and more FNG’s welcomed into the fold. Put it this way, if you’d been the one to put the first shovel-flag in the ground in the First State, you’d very likely want to see all the guys out, all the time; you’d want to see every man consistently win over the fartsack in order to sharpen others and make F3FirstState the best it can be. That’s a pretty high expectation, yet YHC is aware of reality too. Nonetheless, he merely wants to see that ownership spread [ownership in a healthy way…as in responsibility]. Still, we had 11 who broke the grip of the fartsack this morning, and it was the perfect number for a beatdown in honor of Faye Marie Swetlik.
YHC saw the post last night calling PAX across the F3Nation to wear the brightest colors we had to our workouts on Tuesday, Feb 25th. Known for wearing our dark colors, the bright colors instead were worn to honor Faye, a 6-yr-old girl who loved pink and purple and brought sunshine into the lives of all those around her. You likely saw on the news that Faye was recently abducted from her front yard in Cayce, SC. Sadly, she was found deceased 4 days later near her home.
YHC used to land-survey all over the community of Cayce, but F3 PAX from AO’s in that area have both family and friends familiar with the family—some of their 2.0’s went to school with Faye.
Wearing bright colors was a small thing for our PAX to do this morning, but it was at least one way for us to stand in a shield-lock with F3 brothers, the Swetlik family, the community of Cayce, and all those, especially LEOS, who spent countless hours searching for 6-yr-old Faye. Our hearts go out to everyone effected by this tragedy. YHC appreciates all the PAX who read the post last nite and came dressed for success at today’s workout…
Leatherman
QuattroThe boys
WARM-O-RAMA:
SSH – 10 IC
ImperialWalkers – 10 IC
The Motivator – 10’s Single Count IC (YHC still has to figure out how to properly end this heart-pumper)
Crab Flippers – 10 IC (A legit local favorite, cousin to the Cherry Picker)
Hillbilly Walker – 10 IC
Windmill – 10 IC
Patriot Run to “Merlot Hill” (a.k.a. the end of Behringer Street by the park, so named after a PAX by the same name. And, yes, you know why!)
THE THANG:
YHC introduced the conspicuously placed Restrictor Plates (20lb sandbags) lying in the shade beside the power pole.
The Workout: 11’s on the hill.
Merkins at bottom and top. The sandbags? Only rule was that you could never pass one up (unless you had just carried it either to the top or bottom) 11 PAX, 2 bags…no problem. Everyone got their fair share of carries by the time this series was completed. No one slowed! No one quit! No one passed up opportunities to carry an extra 20 lbs!
110 Merkins total + Racing hearts = Great cardio
And…no one splashed!
PAX Circled Up for 3rdF:
The leadership strategy of subordinating your ego.
A few verses I want to share as an underlying foundation for today’s 3rdF:
▪1 Pet. 5:5-6 say, “You younger men, likewise, he subject to your elders; and all of you, clothe yourselves with humility toward one-another, for God is opposed to the proud, but gives GRACE to the humble. Humble yourselves, therefore, under the mighty hand of God, that He may exalt you at the proper time.”
▪Critical Quote: Humility is not thinking less of yourself, it is thinking of yourself less.
▪Rom. 12:3 “For through the GRACE given to me I say to every man among you not to think more highly of himself than he ought...”
I’m reading Jocko’s book LEADERSHIP STRATEGY AND TACTICS. In one portion he talks about Subordinating Your Ego. As men we tend to think AND practice otherwise, but subordinating your ego IS a leadership strategy!
Jocko tells of meeting with senior executives from a young and very successful company. He was impressed with all of them! The COO, the CFO, the CTO were all solid! Then he tells of meeting the CEO. The guy had been an NCAA athlete. A 6’5″ beast! He’d earned his MBA at an Ivy League school. Was already running a hundred-million-dollar company in his mid 30’s! Was physically impressive, and had a massive ego to match. His attitudes and the look on his face screamed “I’m better than you are!”
Jocko said there was immediate tension because of the guy’s enormous ego. But after realizing that ALL of the CEO’s senior executives and midlevel managers liked and respected the man, Jocko assumed “He’s got them all fooled!”
At several of the company’s training sessions, Jocko observed the man’s self-important, ego-driven attitudes. He wondered, “what the heck is wrong with this guy?”
As he pondered why fellow executives weren’t bothered by the CEO’s conceit and self-importance, Jocko began to think, “Wait, is it possible the problem is me? Could it be my ego causing this problem? Was there a chance that my ego was intimidated by all this and that I was the one who was acting like an idiot?” His conclusion: “Of course—Our two massive egos were bumping into each other and causing friction.”
At one break Jocko asked the man to step out in the hallway, out of earshot from the other team members, where they could talk. He gave him a quick assessment: “Your leaders are solid. Your company has great morale. Everyone understands the mission here. But the most impressive thing I’ve seen here is you….” He spoke of several more items about the CEO that brought Jocko to the point of telling him he was impressed and that he had nothing but respect for the CEO. RESULT: They talked of their deep respect for one another and both laughed as the tension between their two egos disappeared.
Jocko wrote: “The problem was solved. How? Simple. As soon as I was able to detach and recognize that this was a clash of egos, all I had to do was humble myself for a minute; I had to subordinate my own ego to allow the tension to break. Once I did that, the problem was solved.” “Subordinating your ego is actually the ultimate form of self-confidence. That level of confidence earns respect.” He said, “To put your ego in check, to subordinate your ego, you must have incredible confidence. If you find you cannot put your ego in check because you’re afraid it might make you look weak, then guess what? YOU ARE WEAK. Don’t be weak.
Subordinate your ego. Build relationships. Win the long game” (Adapted from Leadership Strategy and Tactics 72-78) …a great read, get it!
▪Philippians 2:3-4 “Do nothing from selfishness or empty conceit, but with humility of mind let each of you regard one another as more important than himself; do not look out for your own personal interests, but also for the interests of others.”
I love that: Don’t be weak! Subordinate your ego, its what HIM do!
Patriot Run back to the CHOP AO: Shovelflag + two 20lb sandbags. YHC said next time we’re taking the backstreets. Moseying back up Union was a bit of a clusterbanger (Rush hour in Milton!)
Short round of Mary complements of Leatherman, Beeker, & Fireplex (Flutterkicks, LBC’s, and Crabjacks respectively)
COT/BOM:
Announcements:
Saturday, March 7 workout moved to Crossroad Community Church@ 6 a.m., instead of the usual 7, followed by breakfast and Operation Timothy Men’s Conference at the church. (See Quattro for details)
Lucky Rucker, March rucking challenge by @ruckingchallenges. Whoever is a HC and wants to roll the dice for accountability, stick around because YHC has the BIG dice available…see results below
Sunday, March 15 @ 3:17 p.m.Annual Shamruck Family Ruck. Park in Big Lots parking lot in Milford. 1 mile around industrial park loop to McDonald’s for Shamrock Shakes, 1 mile return. Bring the M, the 2.0’s, and friends and family. Bring the wagons and strollers! Recommended weight: Over 150lbs, you carry 30lb ruck; under 150, you carry 20lb ruck. The weight, however, is not important—the 2nd F is!
Nothing like a ruck with a reward: Shamrock Shakes!
Prayers:
Hoffstetler family
PAX’s Marriages
Swetlik family in Cayce, SC
Chairman’s mom, ankle surgery
Semi’s M, Leah, going for job interview
Chappie: 6 Rucks, 4 miles each
Leatherman: 5 Rucks, 4 miles each
Ruxpin: 3 Rucks, 5 miles each
That’s a wrap! Honored to lead the workout and offer a little something for transformation as HIM. Thanks men for posting! Remember: Don’t be weak!
