For the Love of Abs

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F3 Lewes 2/12/2020

QIC- GUMP

Warm-o-Rama

  • 20 ssh
  • 20 crab flippers
  • Grady Corn-Four-count exercise that begins in a standing position with your arms together, straight out in front of you. Swing your arms back to a “T” formation, then over your head to form a triangle, then back down to a “T”, and then back to the starting position.

The Thang

  • Hurricane Hoedown Flutter kick circuit performed in cadence: 7 IC Seated Flutter Kicks with hands raised in Hallelujahs. Move immediately to hands behind you. 7 IC slightly reclined flutterkicks. Move immediately to 7 IC normal flutter kicks. Move immediately to 7 IC LBC Flutter kicks. Rinse and repeat as needed. The real crowd pleaser is to work your way down the cadence ladder 7,6,5..
  • Bear Crawl 1-2-3 Partner up, perform 100 flutterkicks (50 each) 200 American hammers (100 each) 300 lbc (150 each) as a team. While Partner 1 is doing the 1-2-3, Partner 2 Bear Crawls across tennis courts and crawl bears back then they switch as an added bonus QIC Gump added a #40 GORUCK sandbag to the mix and one person who stayed back to do the ab exercises had to perform the exercise with the sandbag. Once the partner returned the partner used the sandbag, then we gave the sandbag to the other group and continued swapping the sandbag until we were all completed with the exercise

F3 Message:

  •   Valentine’s Day, also called St. Valentine’s Day, when lovers express their affection with greetings and gifts. The holiday has origins in the Roman festival of Lupercalia, held in mid-February. The festival, which celebrated the coming of spring, included fertility rites and the pairing off of women with men by lottery. At the end of the 5th century, Pope Gelasius I replaced Lupercalia with St. Valentine’s Day. It came to be celebrated as a day of romance from about the 14th century. Although there were several Christian martyrs named Valentine, the day may have taken its name from a priest who was martyred about 270 CE by the emperor Claudius II Gothicus. According to legend, the priest signed a letter “from your Valentine” to his jailer’s daughter, whom he had befriended and, by some accounts, healed from blindness. Other accounts hold that it was St. Valentine of Terni, a bishop, for whom the holiday was named, though it is possible the two saints were actually one person. Another common legend states that St. Valentine defied the emperor’s orders and secretly married couples to spare the husbands from war. It is for this reason that his feast day is associated with love. Formal messages, or valentines, appeared in the 1500s, and by the late 1700s commercially printed cards were being used. The first commercial valentines in the United Stateswere printed in the mid-1800s. Valentines commonly depict Cupid, the Roman god of love, along with hearts, traditionally the seat of emotion. Because it was thought that the avian mating season begins in mid-February, birds also became a symbol of the day.

The Bible tells us all that we need to know about love, I pulled just a few scriptures that tell us about Christian Love.

  • Though I speak with the tongues of men and of angels, but have not love, I have become sounding brass or a clanging cymbal. And though I have the  gift  of  prophecy, and understand all mysteries and all knowledge, and though I have all faith, so that I could remove mountains, but have not love, I am nothing. And though I bestow all my goods to feed the  poor, and though I give my body to be burned, but have not love, it profits me nothing. Love suffers long and is kind; love does not envy; love does not parade itself, is not puffed up; does not behave rudely, does not seek its own, is not provoked, thinks no evil; does not rejoice in iniquity, but rejoices in the truth; bears all things, believes all things, hopes all things, endures all things. Love never fails. But whether there  are prophecies, they will fail; whether there  are tongues, they will cease; whether there  is knowledge, it will vanish away.
  • I Corinthians 13:1-8

Husbands, love your wives, just as Christ also loved the church and gave Himself for her, Ephesians 5:25 NKJV

Jesus said to him, “ ‘You shall love the Lord your God with all your heart, with all your soul, and with all your mind.’  This is the first and great commandment.  And the second is like it: ‘You shall love your neighbor as yourself.’  On these two commandments hang all the Law and the Prophets.”

Matthew 22:37-40 NKJV 

  • Finished off the Gloom with some Mary exercises (because you know we didn’t get enough
    • 2 BBSU 10 airpresses, 4 BBSU 20 airpresses, 6 BBSU 30 air presses, 8 BBSU 40 airpresses, 10 BBSU 50 airpresses (Gump)
    • 20 4 count Freddie (Phyfe)
    • 15 bocutters (wildwing)
    • 20 hello dollie ( Ruxpin)
    • Hold 6 inches and go around the circle each HIM giving 10 count (Chairman)
  • COT, prayers, todays going to be a great day!! Thanks gentlemen!!
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Dragon Tail

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Q – Doubtfire

12 HIM showed up for the early morning beatdown, 37°

Warmup:

25 SSH

11 Michael Phelps

25 Windmills

25 Mountain Climbers

25 Cherry Pickers

Bolt 45 set

The Thang:

Mosey to Food Lion Parking lot

Crawl Bear from one light to the next

25 Burpees

Bear Crawl Back 

3rd F Leadership Nuggets:

1) Servant Leadership:  Jesus was our ultimate example of servant leadership.  Whether we are leading a business, a sports team, a church, a class, a or squadron, we are all in a leadership position.  Servant leadership is all about making the goals clear and then doing whatever it takes to serve those around us to help THEM accomplish THEIR goals.  They don’t work for us or serve us, we serve them. Good leaders must first become good servants. Give your Power away!

2) Team work:  Jesus engaged a team of 12 to accomplish his mission.  I remember the story of this man lost on a country road in his pickup truck and found himself on the road and into the ditch.  He walked to a nearby farm to ask for help. The farmer pointed to his old decrepit mule and said Ole Worwick can pull you out.  The man, with doubt, accepted the offer. The farmer hitched Ole Warwick to the man’s pick up truck and said “pull Fred, pull Jack, pull Ted, Pull Warwick”  And Ole Warwick pulled the truck right out of the ditch with no problem. The man asked in amazement, “why did you call out all of those names?” The farmer said with a grin on his face, “you see, Ole Warwick is blind and as long as he believes he is part of a team he will pull just about anything!”  Teamwork is a powerful tool, just see what the 12 disciples were able to accomplish in such a short period of time. A group can accomplish things which the cumulative individuals of the group could never bring about. Such is the case with this amazing group of HIM!

Lt. Dan between light poles

30 Merkins

Dragon Crawl back

Mosey Back to CHOP

Somewhat super toy soldier set of 60/30/15

Nameorama

COT

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Be The Buffalo

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February 11, 2020, 51° and drizzling

Q: Doubtfire

15 HIM beat the fartsack in the rain: Gump, Bovine, Quattro, Leatherman, Vanilla, Chairman, Beeker, Waterfall, Ruxpin, Chattahoochee, Chappie, Fireplex, Streüdel, Wildwing, Doubtfire

Warmup:

25 SSH IC

25 Cherry Pickers IC

25 Windmills IC

20 Triple Bears IC

30 Sumo Squat Jump OYO

Mosey to HOB

The Thang:

Dragon Crawl from one light pole to the next

25 Burpees

3rd F :Be the Buffalo:    When storms brew on the Colorado plains, they typically move in from the west, many times building in strength and intensity as they travel eastward. Cattle and buffalo share the plains as their home, but their response to the impending storms is very different. Cattle will attempt to avoid the storms by running away from them. They scatter and run with the storm for a longer period of time, increasing panic in the herd as well as the chance of injury. Buffalo, however, will gather together, turn, and run directly into the storm, thereby reducing the duration of time in danger and increasing their chances of emerging unscathed on the other side. By nature, most people want to avoid confrontation. Like the buffalo, the best relationships are the ones that encourage each other to continually turn headfirst into the issues. So much of the health of our relationships is riding on our ability to confront each other well! 

Crawl Bear to next light pole

40 Merkins

Bear Crawl to next light pole

Super Toy Soldier Set 100/50/25

Lt. Dan to beginning light pole

30 Sumo Squat Jumps

Super Toy Soldier Set 100/50/25

Lt. Dan to beginning light pole

30 Sumo Squat Jumps

Mosey back to the CHOP

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Funday Monday

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20200210

Q Sharkbait

Pax  Burgundy, Cleveland Rocks, This One Time, ADT, Psyc & Flea

SSH

Copperhead Squats

Don Quixote

Imperial Squat Walker

4-count exercise starts with hands clasp on head. Count 1 = a squat. Count 2 = stand up and bring one knee up to the opposite elbow. Count 3 = a squat. Count 4 = stand up, other knee to other elbow. Q should be mindful to count at a pace that allows/encourages a nice, deep squat. Rushing the count produces girly squats

Crab Jacks (Aussie Plank Jack)

Blades of Steel

Start in plank position with hands directly under shoulders, keeping arms as straight as possible. Slowly perform merkin with only your shoulders doing the movement, no bend in your elbows. At your lowest position your shoulder blades are close together, with elbows and back still straight. Slowly raise your body with only your shoulder blades pushing away from your spine. Your shoulder blades will be slightly rounded at top once complete. Suggested to move slow.

Happy Jacks

5 side straddle hops in cadence then after the 5th one everyone does two jump squats. Like this… Side Straddle Hops IC: One, two, three, ONE! One, two, three, TWO! One, two, three, THREE! One, two, three, FOUR! One, two, three, FIVE! Quickly followed by two jump squats. Repeat 4x or until no one can breathe.

Deconstructed Burpee

The perfect exercise, broken down into pieces. Squats, then leg thrusts, then Merkins, then leg thrusts, then up. For example, do 10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, then up. Decrease reps by 1 each time until you get to 1 each.

Merkin mile

25 merkins are completed after each 1/4 mile (Total: 100 merkins, 1 mile).  (push ground down instead)

COT

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Don’t sweat the small things

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8 strong posted today at Carmel High. The AT&T golf tournament is in full swing (ha!) and YHCs call out to visitors on twitter bought out 0 FNGs. Too bad for them as they missed a great one today. These HIMS really pushed hard today for a beatdown like no other. YHC was super proud of the effort today.

YHC drove to the workout with a lot on his mind but did not share it with the Pax during the workout. YHC doesn’t know why. With the passing of F3 Noonan, a few of YHCs family members over the years, and YHCs 2.0 friend last January he was thinking of sharing words of wisdom of not sweating the small things (as YHC often does.) YHC will first try to take the advice himself and then at a workout down the road, if YHC has mastered it, share it then.

Disclaimer Given.

Warm up: Some Armies IC, SSH IC, then some Batwings IC.

YHC decided to do a little foreshadowing with 10 x modified Absolution IC. Modified Absolution being a combination of a merkin, Mahktar N’Diayes and a Chilly Jack. (Turns out we did the absolution wrong – should have been a groiner instead of a markin.)

Run 1 last man sprint lap.

The thang 1: Line up on goal line, run to 30 and do 5 Mahktar N’Diayes. Run back to goal line for 1 Crowd Pleaser (1 merkin + 1 groiner.) Repeat the run & Mahktar N’Diayes and add 1 crowd pleaser each cycle until the first person has completed 10 crowd pleasers.

The thang 2: Repeat the above but with 5 lemon squeazies and 1-10 burpees.

Run 1 lap last man spring.

The thang 3: Repeat again but with 5 left side zombie crunches, 5 LBCS, and 5 right side zombie crunches and on the goal line 1-10 gorilla humpers. Mumble chatter started up on this one so I guess the pax thought it was toooooo easy.

The thang 4: Repeat again but with 5 gas pumps (thanks Flea!) and 1-10… you guessed it… Absolutions.

We had a minute left so we did 30 SSHs IC.

YHC thought it was one of the one of the top beatdowns he had come up with in some time.

YHC and Q = Cleveland Rocks

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F3 HARRISBURG PA 02/08/2020 – DEFAULT: MURPH

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BACKBLAST: 2/8/2020

Reservoir Park, Harrisburg PA

Saturday, 7:00 AM

1 PAX posted for a “change of plans” workout: HK Hershey Kiss (Q)

THE THANG – DEFAULT:MURPH

What is a lonely pax to do? MURPH

-Run the manly mile

-100 pull-ups (16 sets of 6 + 1 set of 4 w/10 count in-between)

-200 Merkins (4 sets of 15 + 6 sets of 10 + 16 sets of 4 + 2 sets of 8 w 10 count in-between)

-300 air squats (10 sets of 30 w 10 count in-between)

-Run manly mile in reverse back to parking lot

Prayers for health and healing among PAX not present, as well as re-connection with past PAX missed but not forgotten

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BOMBS THE SEQUEL

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QIC- Chattahoochee

8 HIM beat the fart sack for a little fun at the county seat on a beautiful but slightly chilly morning.

Warm-up- 25 SSH, 15 Smurfjacks, 20 Windmills, 15 Annie’s, 20 Cherry pickers,

Buttkickers halfway around circle Toysoldiers the other half.

Mosey to school for BOMBS

Split up into 2 man teams 1 pax does exercise the other mosey’s half way across school yard Nur’s back as a team 50 Burbees, 100 overhead arm claps in jackwebb position, 150 merkins, 200 bigboys, 250 squats

Mosey to library- Lt. Danger across parking lot Lunge walk back.

Mosey to Armory- Toy soldier set 50 LBCs, 25 E2Ks, 15 bigboys.

1 set of Aiken legs 20 Squats, 20 box jumps on step, 20 Lunges, 20 Splitjacks.

Mosey back to the AO for number-rama, name-o-rama and COT

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High Intensity In Lewes

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Date: 2/5/20

QIC: Wildwing

Warm O Rama: In Cadence – SSH x 25, Cherry Picker x 25, Alabama Ass Kickers x 25, Daniel Son (Karate Kid Crane Kicks) x 5 each leg, Windmill x 25,

The Thang:

Pax performed four HIIT training exercises for a period of 60 seconds with a 30 second recovery period between each exercise at the following locations:

….Bath Overhang: (Squatting Joe Lewis, Big Boys, Broad Jumps); ….Park Gazebo: (American Hammers, Mountain Climbers, LBCs);  ….St. Peter’s Wall: (Dirkins, Apollo Ohnos, High Knee Taps); ….Bank Tunnel: (Overhead Squat Claps, Bobby Hurleys, Fireman Ladders).

In addition, there were two impromptu sessions – LBCs in the bank driveway and circle merkins near Rose and Crown.

F3 Message: According to some, the President gave a rollicking State of the Union speech last night and, in honor of this, the F3 message began by recalling memorable SOU’s from years past:

  1. James Polk (1848): “The accounts of the abundance of gold in [California} are of such a character as can scarcely command respect….”
  2. Franklin Roosevelt (1942): Berlin and Tokyo know “that victory for us means victory for freedom….It means victory for the institution of democracy – the ideal of the family, the simple principles of common decency and humanity. They know that victory for us means victory for religion. And they could not tolerate that. The world is too small … for Hitler and God.
  3. Abraham Lincoln (1862): Proposed constitutional amendments by which the federal government would free slaves and compensate owners by 1900. Lincoln argued that this formed the basis of a compromise to end the civil war. He ended by stating: “Fellow-citizens, we cannot escape history. We will be remembered in spite of ourselves….We say we are for the Union. We know how to save the Union. [By freeing the slaves] we shall nobly save or meanly lose the last best hope of hearth. The way is plain, peaceful, generous, just – a way which if followed the world will forever applaud and God must forever bless.
  4. F3 messages are generally uplifting and relevant. This SOU briefing was neither. It did, however, make me think where does one find a moral compass these days. For some, it is natural to pull inspiration from the Bible. (As Chappie says, it is now permissible for anyone to read it.). But, according to Pew Foundation polling, Catholics have different sources of moral guidance – 10% from the Pope, about the same from the Bible, and, surprisingly, the vast majority of Catholics have their moral compass set by watching what others do and say.
  5. So, to tie this together, I wanted to thank the HIM’s for the guidance they give – Chappie mentioning guardrails for posting and many others who support their families and Ms in small and large ways. Uplifting, relevant, and useful. Well done, F3.

Number O Rama, Name O Rama, COT

Respectfully submitted, Wildwing

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F3 HARRISBURG PA 02/06/2020: THROW (OUT YOUR?) BACK THURSDAY

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BACKBLAST: 2/6/2020

Reservoir Park, Harrisburg PA – THROWBACK THURSDAY

Thursday, 5:30 AM

2 PAX posted for the workout: Flintstone & HK Hershey Kiss (Q)

WARM-UP
Backwards Mosey Figure 8 x 5
Backwards Motivator (1 up to 10)

THE THANG: THROWBACK THURSDAY
3 rounds of:
-Backwards run up hill to pull-ups
-Pull ups x 5 singles
-Russian “ghetto bell” (cinder block kettlebell moves “thighs to eyes” height)
Left hand x 5 singles
Right hand x 5 singes
Both hands x 5 singles
-Golf pick-ups x 5 singles each side
-American “ghetto bell” (moves above head w arm fully extended height)
Left hand x 5 singles
Right hand x 5 singes
Both hands x 5 singles
-Superman’s x 5ic
-Good mornings (block resting on head supported by hands; bend at hips) x 5ic

MARY
1 minute high plank

COT
In the past 24 hours 2 of the most solid men of faith I know were hit with unexpected significant challenges in he workplace. Prayer for these men to shine in their workplaces and overcome the trials and tribulations of being in this world.

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You Da Bomb

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Date: 02/04/20

AO: CHOP, Milton, DE.

QIC: Fireplex

Warm up

SSH – 25 IC

Cherry Pickers – 15 IC

Bolt 45’s IC (4 Count) – 15 squats to halfway down.  15 squats halfway to full down.  15 full squats.

Windmills – 15 IC

Burp & Merk – Burpee with Ascending Merkins up to 10

Chilly Jacks – 25 IC

20 lunges (10 each Leg) – OYO

20 split Jacks (10 each Leg) – OYO

The Thang 

B.O.M.B.S. – 50 Burpees, 100 Overhead Claps, 150 Merkins, 200 Big Boy Sit-ups, 250 Squats.  PAX partnered up and worked on exercises while their partner ran a “Chairman Lap” out the back driveway of the CHOP parking lot, left toward Union Street, and then left back to the CHOP.  The distance per circuit is approximately .25 miles.  Pax switched off with their partner after each lap.  Each PAX completed their half of the listed exercises before moving on to the next exercise. The entire “Thang” was complete before a break was taken for the F3 Message.

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Prayers were offered for multiple needs within the attending PAX, but please keep all our HIM in your thoughts and prayers.  

 F3 Message 02/04/20 – From Ron Hutchcraft Ministries

A BUCKET OF WATER, OR A THREE-ALARM FIRE – #7744

I’m a tornado and hurricane kind of guy. I mean I don’t like them but, I’ve lived where you learn about those things. I’m not an earthquake kind of guy. I’ve never lived where those mattered much. But when I was in San Francisco, I was where earthquakes are a big deal! Most people there still have dramatic stories to tell about what happened during that big quake in 1989, the one that interrupted the 3rd game of the World Series. Some of the heaviest damage and injury was in the Marina District of San Francisco.

Well, actually, I was doing a youth radio program back then, and we went there to record part of it. In fact, we were right on the comer of Beach Street and Divisadero where several buildings collapsed or burned, including one that had been totally consumed by fire. One of the neighbors described the scene for us, one very different from this quiet neighborhood with beautiful rebuilt homes. The night of the quake was total chaos. This neighbor described that awful fire with the unbearable heat that had destroyed the building on the other comer. He said, “The fire started out with a gas leak. It was small. If I could have gotten over there, I literally could have put it out with a bucket of water. But then it started to spread and pretty soon there was no way to stop it.”

I’m Ron Hutchcraft and I want to have A Word With You today about “A Bucket of Water, or a Three-Alarm Fire.”

God believes in fighting fires when they’re small, when you can still put them out with a bucket of water. He talks about it in Ephesians 4:26-27, our word for today from the Word of God, and some of the most insightful verses in the Bible for preserving relationships. Here’s what God says, “In your anger, do not sin. Do not let the sun go down while you are still angry, and do not give the devil a foothold.” Could it be that you have let a fire smolder in some relationship in your life? Let it go, let it grow and you will have a blaze on your hands you cannot control.

Maybe there is a strained relationship in your life right now, between you and your mate, or you and a child, you and a co-worker, you and your parent, you and a spiritual brother or sister. Maybe there’s trouble in your marriage and so often, honestly, it’s the guy who’s the last to admit that anything’s wrong. Men – let’s face it – tend to be postponers when it comes to dealing with relationship difficulties. But I’m telling you, the fire isn’t going to stay the same size. Relationships of all kinds burn down when someone lets the small fire just go, until it becomes this uncontrollable inferno that can do so much damage.

In fact, the Bible says that when you let conflict or strain or anger go longer than a day, you literally give the devil himself a place to get into your relationship. Four verses later, in Ephesians 4:31, God lists the kind of ugly things that come from letting relationship fires go unaddressed: “All bitterness, rage, anger, brawling, slander, every form of malice.” Look, can you see some of those flames maybe right now growing in a relationship of yours.

Don’t wait another day to do something about the fire. It’s as small now as it’s ever going to be. Gently confront what you have to confront, forgive what you have to forgive, apologize for what you need to apologize for, and overlook what you have to overlook, but deal with whatever is between you, whatever is breaking or broken.

Because I’ll tell you this, the devil is standing there with his gasoline can ready to pour gasoline on that fire so everyone involved will get burned. You need to come running with whatever water it will take to put it out now. A bucket of water now is a whole lot better than a 3-alarm fire later.

Respectfully Submitted,

Fireplex

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