21 PAX posted at the CHOP on 15 Sept. 2022 for a little fun in the gloom.
Warm-up 30SSH, 20 CHERRY PICKERS,15 TOY SOLDIERS and 15 Windmills all IC
The Thang consisted of a mosey out the rear entrance and around to the front meeting back in the center of parking lot for 12 reps of 3 excercises most in cadence
12 merkins, 12 squats, 12 hello dollys
repeat mosey
12 diamond merkins, Bobby Hurleys, 12 dying cockroaches
QIC: Probe with the Warm-up VQ with Assistant QIC Fireplex
Probe worked hard on his Warm-up VQ. I may not have all the exercises identified or have the count exactly right as Probe directed us this morning…but then again…his count may have been a bit different anyway…..:)….Either way, I appreciate Probe and am thankful that he is willing to step up and lead.
Warm up
SSH – 20 IC
Moroccan Night Clubs – 20 IC
Bolt 45’s IC (4 Count) – 15 squats to halfway down. 15 squats halfway to full down. 15 full squats.
Cherry Pickers – 15 IC
Mosey @ .25 miles to the main entrance to H.O.B. Elementary when we completed Hydraulic Squats – 10 IC (6 Count) before continuing the Mosey @ .25 miles to the hill by the boat docks.
The Thang
Pax went right at a set of Doracides which is identified in the Exicon as follows: Two Pax worked together to reach exercise reps of 100, 200, 300, & 400 of 4 different exercises. One Pax worked on the exercises while the second Pax completed suicides to three designated waypoints by way of a NUR up the hill. Another extra twist is at the waypoint of each suicide run; the Pax completed 1 burpee, then 2 burpees, and finally 3 burpees before returning to the starting point. Once all three suicide sprints were completed, the Pax switched stations until all reps of each exercise were completed. The exercises completed are as follows: 100 American Hammers, 200 Merkins, 300 LBC’s, & 400 squats. Each Pax will make every attempt to complete their half of the total exercises.
Mosey @ .5 miles back to CHOP
F3 Message – QIC shared a confidential personal story with excerpts from the Ron Hutchcraft Word of the Day as documented below.
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Please keep all our HIM in your thoughts and prayers.
Well, this is one of the busiest travel days in the year; people packing into airports and airplanes. Maybe not as much this year, but maybe you’re still heading out for whoever they like to be with over Thanksgiving. But you know what? A lot of air travelers are having to make that choice again: Do I want the scanner, or do I want the pat down? Yeah! Hum…
I’m Ron Hutchcraft and I want to have A Word With You today about “A Personal Thanksgiving.”
So, I have sat and listened at times to all the opinions you hear on the news about Thanksgiving travelers’ privacy, and something in the Bible popped into my mind.
It’s our word for today from the Word of God, Hebrews 4:13. “Nothing in all creation is hidden from God’s sight; everything is uncovered and laid bare before the eyes of Him to whom we must give account.” Wow! God sees what we don’t want anybody else to see. The previous verse tells us that God sees and judges “the thoughts and attitudes of the heart” (Hebrews 4:12).
We’re talking all the dark stuff. The dirty thoughts, the adulterous desires, the seething jealousy, that volcanic anger, the endless lies, the backstabbing words, that hateful prejudice, the hurtful selfishness. He sees the egocentric pride we’ve got, and He knows about that long-harbored bitterness. “Everything is uncovered and laid bare” the Bible says.
Oh, we could try to rationalize it or minimize it or call it by a nice name, but it is what it is. It’s sin against God; sin against another person. Rotting trash is rotting trash, no matter how pretty the paper you wrap it in. And with God, it’s all unwrapped. No secrets. We think, “Hey, well, no one’s caught me.” If God knows, you’re caught. And He knows.
Our secrets are not only exposed to God, but they become the basis for us to be judged by God. Hear what God says again: “God will judge men’s secrets through Jesus Christ” (Romans 2:16). King David said in one of his psalms, “O Lord, You have searched me and You know me…You are familiar with all my ways” (Psalm 139:1, 3).
My first reaction: “Uh-oh.” Second reaction: “Good. One person I don’t need to hide anything from…I can’t hide anything from.” In fact, the first step to being free from the darkness inside is to say what the Prodigal Son said when he came home to his father: “Father, I have sinned against heaven and against You” (Luke 15:18). there’s just something liberating about being brutally honest about your sin as you bring it into God’s pure light. Jesus said, “You will know the truth, and the truth will set you free” (John 8:32).
And then comes the release that we desperately need but we don’t deserve. In God’s words, “If we confess our sins, He is faithful and just to forgive us our sins” (1 John 1:9). God stands ready to give us a spiritual shower called “forgiven” – and there’s no better feeling than knowing that you are finally clean.
That forgiveness is no cheap thing though. Revelation 1:5 says, “He loves us and freed us from our sins by His blood.” It took the shedding of the blood of God’s only Son, Jesus, to pay the penalty for all my junk. A cross He did not deserve; an excruciating death. God’s Son being cut off from God the Father because Jesus was carrying my sin, going through my hell so I could go to His heaven.
But our bill was paid. All we have to do is take for ourselves what He died for, turning from the sin-darkness that has poisoned our life. So, as I see recurring pictures this season of body scanners and hand searches, I’m thinking God doesn’t need any of that. He sees it all. He knew that what was hidden in the dark places would blow up my life and my eternity. So He acted to defuse it with the most extreme act of sacrificial love in history. He absorbed the “blast” Himself so I could board the flight to His heaven and be with Him forever.
Do you want to get started with Him? You want to experience this? Tell Him that today. Go to our website and find out there how to be sure you belong to Him. That’s ANewStory.com.
It is wonderful to live without fear of discovery, with a clean heart, and with nothing to hide.
Warm-up • The SSH – 20 IC 4 • Mountain Man Pooper 15 – IC • Hairy Rocketts – 20 IC • Imperial Squat Walker – 20 IC • Moroccan Night Club 40 – IC • Low Lateral Skater – 10 IC • Burpees – 10 OYO
The Thang: Mosey to HOB • Burpees – 10 OYO • Lt. Dan to first light pole, NUR to pick up the six until everyone finishes • Mosey to next pole • High knees • Butt kickers • Carioca • Mosey • Jail break Circular Bench on playground • Burpees – 10 OYO • Balance lunges – 25 each leg • Plyo Merkins – 25 • Mosey aroung playground • The American Hammer – 26 IC • Burpees – 10 OYO 3rd F: Being the person I ought to be • Single leg squats – 10 each leg • Dips – 50 • Burpees – 10 OYO Mosey to CHOP • Number-rama • Name-a-rama • COT
Message: Excerpt from Bob Richards A Heart of a Champion book Being the person I ought to be
We need a method, a technique, a means to help us accomplish our goal. People want to be great, they want to be successful, they want to accomplish great things, but the tragedy is that they stress what they want to be so much more that they forget the how technique. You’ve got to go out on the field and hurt, and take the bruises, the bumps. The sports world is a realistic world of tough competition. You’ve got to analyze yourself, recognize your weaknesses and work on them. Some of the greatest stories are stories where men have recognized their weaknesses, dealt positively with them, overcome them and gone on to tremendous heights.
You’ve got to welcome competition. There is a tendency within us to level off, to accept a certain standard as being good enough. The idea of competition is being criticized today, but you cannot escape it, you cannot avoid it, it is indispensable to progress. Competition is someone setting a standard for you that you ought to set for yourself; it is that outside stimulus or impetus that forces you to set your own standards higher and to achieve a higher mark. It pulls out the best there is in a man and the best in those around him. Competition forces you to re-evaluate your own ability, to set your standards higher, to lift your horizons so that you can accomplish greater things. If anyone is going to become great in life he has to welcome competition. Most people do not compete enough, they give up too easily. You need to be willing to put out a little more. The more I watch great men, the more I see the processes by which men achieve their goals, the more I am convinced that it is the willingness to put out just a little bit more that makes the difference. There isn’t a gigantic difference between victory and defeat, it is usually by the smallest margin. It’s that extra chin-up everyday and that extra push up, its that extra lap around the track, that extra 5 minutes a person puts into his workout, into his schoolwork or into his home life or business that makes the difference in his life. In the good creative things, you need to put out a little more, and in the negative things that tear you down, you’ve got to be willing to indulge a little bit less. This is what makes greatness in living.
Bolt 45’s IC (4 Count) – 15 squats to halfway down. 15 squats halfway to full down. 15 full squats.
Jiminy Crickets – 10 OYO
Windmills – 20 IC
The Thang
Pax completed the Hindenburg BLIMPS routine from the Exicon at the CHOP. We modified the sprint portion to a straight line across the CHOP Parking lot approx. .02 miles apart. Sprint from the Church to the field behind CHOP and perform 1st exercise, sprint back to Church and perform 1st exercise, sprint back to the field and perform 1st exercise. Sprint back to the Church and perform 1st exercise. Plank it up until all PAX are in. That completes one round. Rinse and repeat for the remaining exercises as identified. 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.
F3 message –The 3rd F was shared after completing round #4. See Below….
PAX finished the beat down strong with more burpees OYO & AMRAP.
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Please keep all our HIM in your thoughts and prayers.
Jim cracked me up with the story he told in his recent family newsletter.
He and his honey were enjoying some personal time at the Atlantic Ocean. Which is really big. Jim decided to take a picture of himself and the ocean. Which is really big.
Later, he made a disturbing discovery – which he reported this way. “I think I missed the ocean!”
Which is really big.
Oh, he’s in the picture, all right. But the Atlantic is nowhere to be seen.
Now how can a smart guy miss something as big and beautiful as the ocean?
By totally focusing on himself.
I’ve made that mistake. Missing the big thing because I was so focused on myself. I suspect I’m not alone.
When we’re hurting…when we’re grieving…when we’re grappling with a big problem – we tend to go inward and become all about ourselves.
We miss the person we married because we’re so focused on our frustrations with them. Before we married them, we magnified what we loved and minimized what bothered us. Now we’re all about our frustrations with them, forgetting all we loved about them.
So it’s selfie time. All about me. Losing sight of the one we once could not live without. So we stop loving like we did, and they start responding to the change.
We can miss our kids the same way. By dwelling on how they’re disappointing us, defying us, distancing themselves from us. So we’re sucked into a cycle of seeing – and talking about – only what they need to change. Not seeing – and talking about – the big picture of their strengths and their potential. We focus the lens on our hurt and fear and frustration – and miss the big stuff. The masterpiece God made and entrusted to us.
I know how much my picture can become a selfie when I’m going through a hurting time. Pain tends to make us selfish. Self-centered. Self-pitying. All those nasty self words.
But my Bible tells me that there’s always something bigger going on than the immediate situation. “All things work together for good to those who love God,” it says (Romans 8:28). And it quotes God as saying, “I know the plans I have for you, plans for good and not for evil, to give you a hope and a future” (Jeremiah 29:11).
There’s a Big Plan. For my good. But I’ll miss the big and beautiful part if all I focus on is my pain.
When my precious Karen was suddenly gone last May, my natural tendency was to be all about me – my grief, my life without her, my future.
But, thankfully, God quickly rescued me from my selfie. And began to show me what I could become through this greatest heartbreak of my life. I can honestly say my heart is more open than it’s ever been – open to God’s voice, open to letting my journey help others on their journey, open to the broken and breaking hearts all around me.
What’s scary is that our “selfie” focus can actually cause us to miss the biggest and most beautiful sight of all.
The God who made us.
We so want to have life our way that we live as if we’ve dethroned Him from the throne of our life. In the Bible’s words, “Each of us has turned to His own way” (Isaiah 53:6). And those “God, You run the universe, but I’ll run me” choices have “separated you from your God” (Isaiah 59:2).
All about me. Missing the God who’s the reason we’re here. Whose love we’re made for. Who thought we were worth sending His Son to die for.
The Ocean is right there, within my sight. Unless I’m blocking the view.
YHC took liberties to request being today’s Q for two reasons: 1) He wanted to jump start August’s Burp to School Challenge, and 2) He wanted to bring in his double-nickel birthday by serving up a stout offering of Burpees. However, not to be out-done Wildwing chimed in for his first “Triple Respect.” The guy is amazing! He’s been posting with a busted up ankle and a newly fused back that resulted from a head on collision in which he lost the love of his life (5/29/22). Tclaps and prayers, brother.
So here’s how it all went down:
WARM-O-RAMA:
SSH – 10 IC
Crab Flipper – 10 IC
Windmill – 15 IC
Lanco Special – 10 IC
Merkins – 55 OYO
To-Go Order: The rest of Warm-O-Rama was done on the way to H.O.B. Elementary. Since our mouths were full of water, the trick was to watch the Q and do what he was doing since YHC could not talk with his mouth full (that’s what mama said). On the way YHC led with Mosey, Nur, Butt Kickers, Karaoke one way, Karaoke the other, Mosey, High Knees, Toy Soldiers and Mosey. Those who reached the destination with water still in their mouth were awarded with 18 Burpees (freebies for PAX to withdraw from their August Burpee account). Shout out to all the victors, especially to Fireplex for the first-time win! Here’s a glimpse at what August will look like for F3 First State…
And now…
THE THANG:
After winning PAX did their 18 Burpees, YHC shared his 3rdF message (see below). Then PAX paired up and did the infamous “Burp Back Mountain” on the side hill of the storm pond: Partner 1 runs to the bottom then Nurs back to the top, while Partner 2 is doing Burpees. Rinse and Repeat until all PAX pairs reach a cumulative 100 Burpees. Keep moving; as the sign said, “No Stopping, No Standing, No Parking. (To this point PAX potentially completed a total 68 Burpees.)
Wosey to the school entrance. Mosey back to the AO.
Once back the PAX took to the parking lot lines for Line Dance Burpees: Did 5 Burpees, jumping across the line between each rep. 2 Rounds of 5 (5-5) totaling 10 Burpees. Shout out to all the PAX who brought school supplies; keep up the good work men!
Total Burpees on the day = 83. PAX get to withdraw the amount equivalent to the school supplies they brought. The 2nd Annual Burp to School Challenge is on!
The Shirt Says It All
That’s a wrap! PAX circled up…
COT:
Number-Rama : 19 PAX (including FNG Blue Box)
Name-O-Rama
Announcements/Prayers: Prayers for Fireplex’s dad, battling cancer; for Blockbuster, facing a big test today referred to as “the widow maker.”
YHC stood in for Semi today to transfer the CHOP shovel-flag today to new Site-Q Whirlybird. Welcome to the leadership circle, brother! And Tclaps to Semi for doing a great job as Site-Q and planting the shovel-flag for the last 2 years. Thanks brother!
New Site-Q Whirlybird (r)
Always a privilege to Q, especially when celebrating a berfday AND when launching the 2nd annual Burp to School Challenge. Great Coffeeteria followed as YHC’s M threw down with some of the best coffee cake on the planet!!
Chappie, out!
For today’s 3rdF, see the following…
Shared Pain Builds Trust (DREDD, Q Source, 137)
“About my 3rd week of Ranger School the instructors marched us to a pond in the outback of Ft. Benning. There in the water was a narrow ladder that ascended 40′ to a 4×4 Plank that spanned 40′ above and across the pond. The idea was to climb the ladder, walk the Plank and drop from the rope into the water, which was nasty and cold. There was no safety line–if you fell, you fell. It was dirty and dangerous. And, although it would’ve been an easy thing to do were it only 5′ off the ground, walking that forty feet of Plank forty feet above the water was one of the most difficult things I had ever done at that point in my life. It only took about 2 minutes to walk that Plank, but it felt like two hours.
In truth, I didn’t want to do it. I’m certain that very few of my fellow Ranger School students wanted to do it either. And some men, maybe 5%, didn’t do it. They wanted to graduate from Ranger School just as much as the rest of us, but something within them just would not let them climb that ladder, walk that plank and drop into that water. The stress was too much.
But the others, the ones who were able to overcome the dirt, danger, and difficulty, we learned something about ourselves and each other that dramatically strengthened the TRUST between us. It only took 2 minutes, but such is the power of dirty, dangerous, and difficult things to bond men together. Shared pain builds trust.
F3 has an acronym for the dirty, dangerous, and difficult things we do to build Trust. We call them CSAUPS, which stands for…. This satirical on our part because a CSAUP is neither stupid nor pointless, it is a very efficient way to share pain. A CSAUP can be an obstacle race, a GORUCK challenge, or a GROWRUCK weekend or anything else that provides the opportunity for dirt, danger, and difficulty. Completing it together tells the participants something about themselves and each other–that they are men upon whom others may safely rely. The nature of the event is not important. What matters is that the Q uses the CSAUP to apply stress to his Team to build the Trust-relationship between its members.”
YHC’s addition: I’ve never been one of those who teaches that if you just accept Jesus, your life will be perfect. The Scriptures say too much about suffering to think that way.
1 Peter 1:6-7 say, “In this you greatly rejoice, though now for a little while you may have had to suffer grief in all kinds of trials. These have come so that your faith–of greater worth than gold, which perishes even though refined by fire–may be proved genuine and may result in praise, glory and honor when Jesus Christ is revealed.”
Though this month’s Burp to School Challenge may seem Completely Stupid And Utterly Pointless it is neither stupid nor pointless: It’s a way for F3 First State to share pain AND to do something good in the midst of it (provide school supplies)…plus, we’ll all get stronger.
Spur:
Trust is an essential element of shared leadership
Warm-up • The Happy Jack – 4 IC 4 rounds • Mountain Man Pooper 20 – IC • Hairy Rocketts 20 – IC • Moroccan Night Club 40 – IC • Low Lateral Skater – 10 IC
The Thang: Mosey around the block stop on grass opposite of the church • The Pump Jack – partner up one partner does 5 merkins the other holds plank switch and complete until failure, then walking lunge around group until the final group fails. • Heels to Heaven – 25IC • Flutter Kicks – 25 IC Mosey to AO • The Sketch – 10 IC • Rockett Dips – 50 OYO • Squat Walk Rocketts parking line to parking line • Toy soldier set 50, 25, 15 3rd F: Aiming for the Top Chairman Lap • Diamond Merkins – 10 IC • Iron Mike – 10 IC • The American Hammer – 30 IC • Number-rama • Name-a-rama • COT
Message: Excerpt from Bob Richards A Heart of a Champion book Aiming for the Top
Why do they keep aiming for the top, taxing their bodies, minds and spirits to the ultimate? Why do men try to accomplish the impossible, risking life and limb itself in order to attain peaks? Man is endowed with an instinctive impulse to get to the top. Many people tell me that the only reason businessmen work is for money. I don’t believe it. I think many of them are trying to accomplish something tremendous with their lives. The scientific mind keeps reaching out, grasping for new ideas in a continuing search for new truths. Deep in the heart of every person are great goals that he wants to accomplish. In some people it is a burning desire, an obsession. Man cannot be content, no matter how high he has gone he wants to go higher, no matter how much distance he has traveled he wants to go longer, no matter how fast he has gone he wants to go faster.
Qualities to reach the top Self-control Most of the great champions in the world learn to hold their emotions in check; they have a certain amount of emotional stability. At least 50% of success depends on the mind; what you think, your goals, your faith, your determination, and the creative imagination of your mind.
Every problem that man has could be solved if only man would think. You’ve got to aim for the top. Many people limit themselves by the failure to comprehend what they could really do. They had a little goal they wanted to accomplish, but it wasn’t really big enough to challenge them, nor great enough to pull out the deepest within them. You never know what potential you’ve got within you until you reach out for the highest.
Warm-a-Rama 15 seal jacks i/c 15 seal wave i/c Side shuffle across parking lot, Side shuffle back Toy Soldier halfway across parking lot, Nur back Karaoke across parking lot, Karaoke back
The Thang Ultimate frisbee with a twist Have to be in the soccer goal to score (goals are facing away from each other) Score a goal = 5 burpees, Other team does 15 e2ks per side
3rd F 9 lessons from F3 1. You can go a lot farther with others by your side. 2. Men need challenges to stay sharp mentally, physically, and emotionally. 3. Confidence is built by setting and accomplishing goals. 4. Competition makes us better. 5. Sweat and shared suffering build strong bonds. 6. If you’re not accelerating, you’re decelerating. 7. You’re stronger than you think you are. 8. The COT is great therapy. 9. Friends make life worth living and loving.
Number-Rama NAME-A-RAMA COT 16 HIM showed today: Semi, Chappie, Ruxpin, Fireplex, Toy Soldier, T-rex, Spreader, Focker, Mowdaboat, Rooster, Mr. Mom, Looney Toons, Flat Bottom, Dunkin, Quattro, Chauffer
Message: Excerpt from Bob Richards A Heart of a Champion book
A Philosophy for Winning
We all want to win, but what are the characteristics of winning. Number one: you’ve got to have the will to win. It’s a will to win, and not just a wish to win. I know a lot of people who have what I would call a wish to win. They’d like to go to the top. They daydream about the position they’d like to hold in life. They tell you their potential, about the heights they could soar to, or the distances they could run, the times they could perform if they would only get out and train. I think the greatest thing in life is to be able to dream, to have great aspirations, but I think it equally important that you have a will that can turn that dream into a reality.
Second you need to have inspiration. I’ve been amazed to see mediocre athletes, fellows drifting along with great potential but never really realizing their full abilities, suddenly inspired by a great coach, or some great ideal something that will lift them up and they would do the impossible. Inspired people: It’s when the see themselves not as they are but as they can become. It’s when they see themselves, not in terms of their weaknesses and shortcomings; their failures and inadequacies, but in terms of what they can be, when they begin to believe they can be what their vision tells them—-that’s when they’re inspired.
Lastly, take God with you. It’s the greatest ingredient in what I call a winning philosophy. These athletes believe that they have a power greater than their own. Nothing can thwart them, with God they do great and tremendous things.
The Heart of a Champion
Every man or woman needs the heart of a champion. It’s a quality of mind, a mental resolve, an attitude that turns a man or woman beyond the normal and the mediocre to accomplishing great things in all walks of life. The difference between a champion and a mediocre athlete is the difference between one who gives up and one who doesn’t. This is the basic philosophy that has made America great. It’s a philosophy of freedom, of liberty, of the great ideals we cherish. The spirt of America is the spirit of greatness; it’s the heart of a champion.
The champions I’ve seen have had another great quality. They dared to believe the impossible. What is the story behind athletics? It’s the story of young men and women who come along and say, “no matter what others say, I believe the record can be broken.” These young men and women, with faith and courage and vision in their hearts, daring to believe the impossible and training themselves to a peak perfection, have broken every record in the books.
The America system and way of life is perhaps more beautifully expressed in athletics than in any other field of endeavor? All the competitive element, all the drive, all the pressure, all the fire that makes America great is found in our athletic programs. The Bible says: “All things are possible to him who believes”
Life has its hurts, its setbacks, its defeats, its heartaches. No man can meet life in all of its fullness, but he must at one time or another meet hurt and pain and suffering—not only physical but mental pain, spiritual pain, financial pain. The champion is the one who can meet it with a stiff upper lip, with faith in God, and somehow, even with that hurt and pain in his heart, he keeps on going to achieve greatness.
YHC and Focker were stand-ins for Mr. Mom, who pushed back his VQ to next Tue., May 24, as he was “feeling under the weather.” (Stay tuned) Focker adjusted to the change order and got in his VQ Warm-O-Rama. The guy’s a natural! Time to get him in the Q rotation. Focker warmed up the 14 PAX who won THAT FIRST BATTLE (over the fartsack) like this:
WARM-O-RAMA:
Disclaimer given
Finkle Swings – 10 each leg, OYO
Turn & Bounce – 15 IC
Windmill – 15 IC
MNC – 20 IC
SSH – 20 IC
Flutter Kicks – 20 IC
Focker said he forgot how hard it was to do cadence while exercising. But YHC observed that his old Army days came right back. The dude’s a natural! And major Tclaps to Focker: He just jumped into F3 a month or two ago and he just doesn’t miss! Consistency is key. Look up consistency in the dictionary and you’ll find Focker’s pic. Keep posting brother, you’re on to something!
Resemblance (in name only)
YHC broke out the big dice for the dicey weather. Here’s how it went down:
THE THANG:
4 Big Dice, roll ’em down the field as far as you can, PAX make their way to the dice via Bear Crawl or Crawl Bear and do that number of reps…
First Roll: 17
Bear Crawl to Dice
17 Burpees
17 X’s & O’s
Second Roll: 6
Crawl Bear to Dice
6 Burpjacks
6 V-Ups
Third Roll: 14
Bear Crawl to Dice
14 Burp-N-Merks (Total Merkins = 105)
14 E2K’s (each leg)
PAX circled up and took in 3rdF at this point: “Habits eat Willpower for Breakfast” (see below). After the 3rdF it was a Prison Break back to the parking lot.
PAX partnered up for Partner Push across the parking lot and back, while 5 PAX would rotate over to the swing-set to swap out for AMRAP Swerkins. Most got in…
Partner Push – 3 rounds
Swerkins – 3 rounds, AMRAP
Round of Mary:
4-Count Freddies – 51 IC (at the hands of YHC)
Flutter Kicks – 20 IC (at the hands of Drago)
6″ Hold – 3 rounds of 10-Counts (YHC)
That was a wrap.
NUMBER-RAMA
NAME-O-RAMA
COT/BOM:
Announcements: Get the word out about the Memorial Day Mini (CSAUP), menu sign-up will be posted today or tomorrow, and don’t forget to bring a brief bio of a fallen warrior to share sometime during the workout. Roving Ruckf3st Friday will be at CHOP.
Prayer: For Fireplex’s dad, Johnny, battling cancer. For YHC’s M’s Uncle Donnie, given a week to a month to live (cancer). For Chauffer’s M and family. And for Quattro’s M’s feet…
Always happy to Q, thanks Mr. Mom for extending the opportunity. Glad to be your stunt double. Can’t wait to see what you unveil at your VQ.
Chappie, out!
The following is the 3rdF shared mid-workout: (Highly adapted from Steve Moore)
I recently heard the statement by Steve Moore that HABITS EAT WILLPOWER FOR BREAKFAST. Good or bad, your habits will dominate your willpower. Period. Hence, the saying in workout circles “You don’t need motivation, you need discipline.” Discipline forges habits and whether you’re trying to make or break a habit, willpower eventually subsides.
Understanding the power of habit is critical! The difference between ordinary and extraordinary in every area of daily life physically, spiritually, relationally, financially, and intellectually, etc. isn’t one shining moment of overachievement. It’s a series of meaningful but modest actions over time.
WILLPOWER CAN GET YOU STARTED, initiating positive change, but [Good] Habits will enable you to follow through consistently.
HABIT FORMATION:There’s common agreement that habits include a REWARD, a ROUTINE, and a CONTEXT.
REWARD: Can be as simple as the feeling of satisfaction you get from doing something that aligns with your goals, makes you feel good, or achieve a desired outcome.
ROUTINE: The specific sequence of actions that produce the reward. This is where your brain connects all the individual action steps and bundles them for retrieval later. (i.e. like getting up and driving here this morning, you didn’t have to think about it step-by-step; it is routine. And that’s the way we want our habits to be.)
CONTEXT: Is any part of the situation or environment that serves as a trigger for the routine. For example: When I started going to F3 workouts in SC, I was a night-owl, always have been. I immediately found it difficult to stay up til 1 or 2 a.m. AND get up to workout. I had willpower, but needed new habits because eventually the old habit of staying up half the night would eat my willpower for breakfast! I’m at my best when I get to bed at a decent time (new habit). The reward is that I’m able to make the workouts and stay physically fit. The routine, as I mentioned the other day, is that I wake up at 4 a.m. no matter what (regardless of whether I’m working out), and the context quite simply is physical fitness, camaraderie (fellowship), and faith (mine is strengthened because of walking through life with you guys and being part of something bigger). I want to engage in these practices because the value is compounded over time. The same could be said for working hard, eating healthy, investing in a friendship, etc.
Yet, because WILLPOWER is a diminishing resource, WILLPOWER must focus on building a habit, not on completing a task (i.e. anybody can do something 1x or 2x…). There’s a difference. WILLPOWER helps establish the context and routine. But the power of habit enables consistency and compounds the benefits/reward over time.
Since there’s great wisdom in the Word of God I’ll leave you with this: The Bible warns against bad habits (which enslave) but it also exalts good habits, discipline, and self-control:
2 Peter 2:12 warns we’re not to be like irrational animals, creatures of instinct, born to be caught and destroyed. Turned into food, clothing, wallets, boots…
Prov. 25:28 says, “A man without self-control [good habits] is like a city broken into and left without walls.”
Prov. 13:4 “The soul of the sluggard craves and gets nothing, while the diligent(HIM w/good habits) is richly supplied.”
2 Tim. 1:7 “God have us a spirit NOTof fear but of power and love and self-control.”
Gal. 5:22-23 “But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, self-control; [and the kicker is…] against such things there is no law.” !!!
Habits eat WILLPOWER for breakfast, be sure to develop good ones (habits).
