The Thang: Mosey to the covered pavilion for 2 pain stations.
STATION 1 Pavilion: 20 Dips OYO; 20 Derkins OYO; 20 Wide Arm Merkins OYO; 20 Staggered Arm Merkins OYO (10 each hand forward).
STATION 2 Pavilion: 20 Big Boys OYO; 20 E2K each side OYO; 20 Gas Pumpers OYO; 20 Reach Through Crunches OYO.
Third F Message: Please see below.
STATION 3 Wheelhouse Parking Lot: Sprints @ 50%, 75%, 100% speed with 20 Squats after the speed set. (x2). Wosey to the draw bridge for a Bear Crawl to the top with 20 Bobby Hurleys looking out over the canal.
STATION 4 The BIKE RACK: Wosey to the Rack for 20 Pull Ups & 20 Double count Flutters. Mosey back to the courts.
Count off, Name-O-Rama, COT.
Third F Message on Dates surrounding Independence Day:
APRIL 19, 1775: The Revolutionary War begins with shots fired at Lexington and Concord in Massachusetts.
JUNE 7, 1776: Richard Henry Lee introduces a motion in a meeting of the Continental Congress that the United States IS AND SHOULD BE DECLARED free from ties to Great Britain. Delegates disagree about the wisdom of the idea, which comes to be called the “Lee Resolution”. Eventually, the Congress appoints a Committee of Five to draft a Declaration of Independence for consideration.
JUNE 11, 1776: John Adams convenes the Committee of Five to draft a Declaration of Independence. The five members of the committee are John Adams, Benjamin Franklin, Thomas Jefferson, Robert Livingston and Roger Sherman. The committee chooses Jefferson to write the first draft.
JULY 2, 1776: The Continental Congress votes to declare independence from Great Britain, formally adopting the Lee Resolution. The next day John Adams writes in a letter to his wife that, “The second day of July, 1776, will be the most memorable epocha in the history of America….It ought to be solemnized with pomp and parade, with shows, games, sports, guns, bells, bonfires, and ILLUMINATIONS, from one end of this continent to the other, from this time forward, forevermore”.
JULY 3, 1776: The Continental Congress begins debating and editing the draft Declaration, eventually making 86 edits and cutting the length by about a fourth.
JULY 4, 1776: The Continental Congress approves the final draft of the Declaration, formalizing what had already been decided on July 2. Congress hires printer John Dunlap to print copies of the Declaration to be distributed throughout the colonies.
JULY 9, 1776: A copy of the Declaration of Independence had reached New York City. With Hundreds of British Naval ships occupying New York Harbor, revolutionary spirit and military tensions were running high. George Washington, commander of the Continental forces in New York, read the document aloud in front of City Hall. A raucous crowd cheered the inspiring words, and later that day tore down a nearby statue of George III. The statue was subsequently melted down and shaped into more than 42,000 musket balls for the fledgling American Army.
1- tricep dips- 20 reps. make sure fingers are pointed towards your feet.
2- T – Merkins- 20 sets. Merkin, followed by right side plank. Return to plank, do merkin ,then left side plank. Return to high plank , merkin. Rinse and repeat. Total of 40 merkins.
3- plank ups. 20 reps. Start in high plank, lower right arm to rest on Forearm , them lower left arm down to rest on forearm , then push up to complete merkin.
4- inch worms with shoulder taps – 20 reps
5- Supermans – 20 reps in 4 count cadence
Mosey to public lot by bridge
Station 2-
1- Toy soldier set-
30 little baby crunches
15 ETK- each side. Concentrate on form. Legs in figure 4, one arm out and be other on back of head. Twist and lift abs to connect elbow to your knee. Leaving arm out on ground with hand flat.
10 big boy sit ups.
2- diamond merkins 20 reps
3- irkins- 20 reps. inclined merkin -hands on guard rail , feet on ground.
4- walking merkin- 20 reps. start in full plank, Side step to the right 2 steps keeping body straight. Do merkin, return to high plank, side step left 2 steps , perform merkin, repeat.
5- inch worm merkins – 20 reps. Start in standing position, inchworm to high plank, preform merkin , inch worm back to toe touch position, stand up = 1 rep
Mosey to back to tennis courts ..
Station 3 –
1- flutter kicks – 10 reps in cadence
2- hand release merkin- 10 reps
3- dips with leg lift – dip on bench with feet bent at 90 Degree- raise one leg when you dip then another , 10 reps each leg.
4- Derkin- 10 reps – declined merkin with feet on bench
5- merkin- 10 reps – start high plank and do standard merkin.
Name-A-Rama
COT
Great push by all! Another beautiful morning in Lewes!
The Thang Part 1: Bring Sally Up Merkin Challenge Air Squared Air chair with 20 OH claps Mosey to foot of drawbridge Hot Apple Turnover: Crawl Bear up bridge, Crab Walk along flat metal section Bear Crawl down bridge, 10 Count Nur up bridge, Lt Dan along flat metal section, Bear Crawl down bridge. Wosey to municipal lot.
F3 Message about dedication. HIM must be dedicated to post and then hard work follows once you post just like how HIM have to be dedicated and work hard in their professions. At least 1 of us has already put in their time working and now is dedicated to staying in shape. While not mentioned during message, our dedication also applies to our families. Bible versus quoted:
“The Lord God took the man and put him in the Garden of Eden to work it and take care of it.” – Genesis 2:15
“For even when we were with you, we gave you this rule: ‘The one who is unwilling to work shall not eat.’ We hear that some among you are idle and disruptive. They are not busy; they are busybodies. Such people we command and urge in the Lord Jesus Christ to settle down and earn the food they eat.” – 2 Thessalonians 3:10-12
“Whatever you do, work at it with all your heart, as working for the Lord, not for human masters, since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving.” – Colossians 3:23-24
“All hard work brings a profit, but mere talk leads only to poverty.” – Proverbs 14:23
“The craving of a sluggard will be the death of him, because his hands refuse to work.” – Proverbs 21:25
The Thang Part 2: Wosey across street and Mosey to 2nd Street to AO. Super Toy Soldier Set 50 LBCs 35 E2Ks 20 BBs. Bring Sally Up Squat Challenge 10 Burpees
Number-O-Rama, Name-O-Rama, and COT. Announcements. Sat 7 22 @ 1500 F3 Family Bike ride Five Points to Wild Wings house for Hopkins Creamery treats! Prayers for Chattahoochee as he recovers and has the wisdom to listen to doc’s orders, Semi vehicle situation gets resolved, and Chappie for not posting (😆😂🤣) wherever he may be.
WHAT: A “mini” Completely Stupid And Utterly Pointless workout. I.e. it’s not going to be anywhere near as long as most other CSAUP’s (hence “mini”), but it will, nonetheless, be a 2-hour beatdown to be remembered.
WHEN: Memorial Day — Monday, May 26 at 0500-0700 hrs.
WHERE: The Fishing Pier at Cape Henlopen State Park. We will launch from there and cover plenty of the park. ENDEX (ending exercise) will bring us to conclusion in the McBride parking lot near the Concessions/Bath-house)
This event is simply a great way to start our Memorial Day and honor all our fallen warriors. Our momentary light afflictions pale in comparison to the sacrifices they made throughout their military careers and the ultimate sacrifice each of them and their families have made.
Memorial Day CSAUP AO
IMPORTANT NOTES:
ALL PAX should bring a brief bio of a fallen service member. Perhaps someone you know or are familiar with. Or simply find one online. Print out or write it on a 5×7 card and place it in a Ziploc bag to keep it on your person. Bio’s will be read through the CSAUP on Monday. PAX without a BIO will be penalized a “21 Gun Salute”
Hydrate (drink plenty of fluids night before (a brief hydration break will be provided mid-workout)
Coffeeteria will be provided at the ENDEX finish line in the McBride parking lot (for those able to stick around for a little)
What to wear? Wear what you’d like, but keep in mind we WILL GET WET, we WILL GET SANDY, we WILL GET DIRTY (Hollow Point Tip for killin’ it: you might not want to wear your brand new running shoes if you still get upset when someone steps on the toes)
Bring a change of clothes or a towel to sit on so you can drive home without ruining your ride.
There are bathhouses at both the Fishing Pier parking area and the McBride parking areas
THIS IS A PEER-LED BATON PASS EVENT, but it will be 2-hours long. So, be thinking about what you’d like to add to the workout but lets not kill everyone right out of the gate–but then again it is supposed to be a CSAUP. Summit is going to launch us, and Chappie will lead the ENDEX. And each PAX will be given approx. 10 mins. in between. There will be plenty of workout features along the way! Woot, woot!
SITE-Q’s BRING ALL YOUR SHOVEL FLAGS
MOST IMPORTANT NOTE: Let’s embrace the suck and just have some fun!!!!!
*******Anyone’s M want to chase us around (in a car, of course) and snap a few pics for posterity?
20 Seal jacks. I/c 22 Cherry picker. I/c Capri lap 22 Seal wave. I/c 22 Windmill I/c Capri lap 20 Ssh. I/c
THE THANG
Mosey to bridge
Bear crawl up to bridge, side shuffle over bridge, lunge down to corner. Cross over, backwards lunge up to bridge, side shuffle over bridge, crawl bear to corner.
Mosey to grassy hill along water south of bridge
Crawl bear down hill, 5 burpees Bear crawl up hill, 5 burpees
X 2
Mosey to parking lot by bridge
3rd F
Seeing this unit in action is really impressive. You can see the hard work and trust they have in each other.
We as HIM strive to do the same thing. We beat the fartsack and sharpen each other mentally and physically. We develop a trust with one another that we can hold each other accountable and lift each other up.
Iron sharpens iron, and one man sharpens another.
Proverbs 27:17
Cha cha slide plank
Mosey back to AO
6 HIM showed – semi, Chairman, Wildwing, leatherman, Ruxpin, Chappie
First off, a super huge shout out to Leatherman who posted, even though his hand was shredded by a bus yesterday. Way to push through brother! A bridge workout seemed apropos since YHC wanted to design a workout to keep Troy Haynes in mind. People often say, “We’ll cross that bridge when we come to it.” Well, this young man has come to a bridge that he is crossing, with his family and the Woodbridge School District community by his side. Troy is an outstanding young man at his high school, a great student, and a senior quarterback for his state championship team. The bridge he is crossing, not by choice but because life has dictated that he cross it, is cancer. The community continues to rally around he and his family with the widely adopted mantra #fightlike4. 4 is his high school jersey number. We don’t have answers for why anyone faces these kinds of battles–bridges to cross–especially young, strong, and healthy. But we can certainly pray for them and rally around them as best we can when they’re crossing such bridges. That way they’re not crossing it alone. #fightlike4
So the workout included aspects of both “4” and of crossing the bridge and just plain old hard-stuff suffering. In the words of Summit,it was, “A great reminder that we are all fighting something, but sometimes what we are fighting pales in comparison to another’s battle. Stay positive and thankful.”
It went a ‘lil sum like this:
WARM-O-RAMA
SSH – 18 IC
CRAB FLIPPERS – 20 IC (It’s that season, flip ’em!)
CALF RAISES – 30 in/30 out OYO
MERKINS (selections by PAX)
Wide Arm – 4 IC #fightlike4
Diamond – 4 IC #fightlike4
Regular – 4 IC #fightlike4
Prison Cell – 4 IC #fightlike4
BUTT-KICKERS
TOY SOLDIERS
THE THANG:
Mosey to the far side of the canal bridge, i.e. the corner of Anglers Road & East Savannah Road. PAX ran past 2 deposits of sandbags. Ironic. However, as tempting as they were, they didn’t belong to F3. Yet, there was a fine stack of sandbags coupons to choose from at the aforementioned corner–deposited there by YHC. Each PAX grabbed a 40lb bag, and the beatdown commenced by performing a coupon exercise, then crossing that bridge:
Shoulder-to-shoulder – 20x
Lung/Mosey/Lung to other side of bridge (.1 mile)
Sandbag High Pulls – 20 x
Mosey to other side of bridge (.1 mile)
Brief Breather for 3rdF:
If I were to ask ‘What is the most famous prayer of all time?’ probably ALL of you guys would say it is the Lord’s Prayer. Most of you might even be able to recite it; and your only question might be whether to say trespasses, debts, or sins. It was the prayer pattern the Lord taught His disciples after they’d requested, “Lord, teach us to pray.”
It goes like this: OUR FATHER WHO ART IN HEAVEN, HALLOWED BE THY NAME. THY KINGDOM COME, THY WILL BE DONE ON EARTH AS IT IS IN HEAVEN. GIVE US THIS DAY OUR DAILY BREAD. AND FORGIVE US DEBTS, AS WE ALSO HAVE FORGIVEN OUR DEBTORS. AND LEAD US NOT INTO TEMPTATION, BUT DELIVER US FROM EVIL. FOR THINE IS THE KINGDOM, AND THE POWER, AND THE GLORY, FOREVER. AMEN. (Matt. 6:9-13)
Alot of people, men especially, struggle with prayer. But in its simplest form, prayer can be defined as talking with God. This one happens to give a pattern. It teaches: We are to start with worship, getting our minds on who He is. Acknowledging that He is above all things; that His will is our priority; that all things come from Him and we’re dependent upon Him. We acknowledge, again, the importance of keeping our relationships with others in order (forgiveness) so that we may have an unhindered relationship with Him (forgiven). It’s a prayer pattern that also expresses that we lean on Him daily as our best and only resource against the onslaught of temptation and evil in this world. And that even while in this world, we recognize we belong to another, over which He is Sovereign.
When it comes to prayer and God’s will, one illustration that is especially appropriate in this setting, is to understand that prayer is a boat hook. When we put out the boat hook, we’re not actually pulling the land/dock to us. Instead we’re using it to pull ourselves to the land/dock. I.e. we use prayer to align ourselves with God and His will.
Too often we call on God ONLY if we think we need Him or find ourselves in a tight spot (“foxhole faith”), but He wants us to call upon Him, He wants us to depend on Him, and He wants us to trust Him daily. The reason He’s given us this gift is that He wants each of us to have a relationship with Him. Personally. Not as Sky-Q but as Soul-Q.
When I joined the 28th I.D. of the PA ARNG, I was sent off to what they called “pre-basic.” While I lay in my rack after lights out on that first night wondering what I’d gotten myself into, it dawned on me to recite the Lord’s Prayer out-loud. I wanted to be a good witness to the men in my platoon, but I also went back and forth in my mind on whether I could do it. I doubted… What if I forget the words? What if nobody joins me? What if…? Finally, there in the dark barracks, I started…and from the way it sounded, EVERYONE FOLLOWED! And we all, in that moment of fear and uncertainty declared our dependence upon God; we declared that we trusted Him with the direction that each our enlistments would take us. And we found comfort both in knowing that we could call out to Him (and He’d hear), and in the esprit de corps of that experience of the Lord’s Prayer being recited in unison.
That moment also began to impress an important leadership principle into my heart and soul: “ALL IT TAKES IS FOR YOU TO LEAD.” And THAT is what HIM do. Lead!
Back at it…
Sandbag Thrusters – 20x
Lt. Dan to other side of bridge (.1 mile)
Sandbag Deadlifts – 20x
Leave sandbag on corner, prison break to start point and back, rubber legs and all! (Total = .4 miles #fightlike4)
Upon returning to the corner, each PAX grabbed his sandbag coupon for the final stretch: Wosey return to the AO, Sandbag had to be overhead. If sandbag was down, PAX had to stop. Sandbag back up overhead, PAX could keep moving. The idea was to move as far and as long as possible between breaks. Tried to go in the backdoor, but Chairman wouldn’t have it. Way to push us brother!
06:00 hrs., time!
Number-Rama/Name-O-Rama
COT:
Announcements: YHC is going to try to find some time to organize the Memorial Day Mini (CSAUP) and push thoughts on to Site-Q’s
Prayers: Troy, Zane, Wildwing’s friend, an another that YHC apparently forgets. No worries, however, our Father in Heaven remembers
BOM
Always love trying to get creative at this AO. Thanks to all the PAX who posted and got their fill of sandbags and sand. As always it was a privilege to Q! Btw, don’t forget #fightlike4
25 Seal jacks. I/c 20 Cherry picker. I/c Capri lap 25 Seal wave. I/c 20 Windmill I/c Capri lap 25 Ssh. I/c
THE THANG
Mosey to alley by bank
10 chicken peckers i/c
10 derkins i/c
Mosey to grassy hill along water south of bridge
Crawl bear down hill, 5 burpees Bear crawl up hill, 5 burpees
X 2
Mosey to parking lot by bridge
Danger lt. Half way across lot, jailbreak back to start. Nur full length of lot mosey back to start Side shuffle across lot, 25 lbcs, side shuffle back to start
Mosey back to AO
3rd F
From True Competitor, #50, Don’t believe everything you believe. Train your brain.
4 HIM beat the fart sack this morning to push through ‘shaking off’ Chappie’s beatdown from yesterday.
Warmup – IC
SSH- 20
Windmills – 10
Moroccan NC- 20
Mountain climbers- 10
Cherry pickers – 20
Smurf jacks – 10
The Thang-
Mosey to pavilion by Cupcakes Bike Shop
1 set of Bolt 45s – IC
1 toy soldier set -oyo
Split group in half –
1 group does 25 dips IC , while other holds high plank.
Rinse and repeat until each group does 100 dips.
Mosey to wheel house sign.
Partner up –
1 man does box jumps while other does 20 lunges. Switch. Until each man has done 60 lunges.
Mosey to Dockmaster’s stairs
Partner up –
1 man stays at bottom of steps doing burpees while the other runs up steps, for 20 lbc and 20 merkins. Runs back down and switch.
3 sets totaling 60 lbc and 60 merkins…… and who knows how many burpees. 🤷🏼♂️
Mosey to basketball courts –
Name-O-Rama
COT
3rd F-
I’m reading from a couple books right now, Along with some recommended articles. Last night while reading- the same phrase showed up in two different readings and I thought I’d share some on it this morning.
-Esprit de Corps-
“Esprit de corps is a French phrase that translates into ‘group spirit’. Esprit de corps is one of Henri Fayol’s 14 administrative principles. The principle states that an organization must make every effort to maintain group cohesion in the organization. It notes that dividing your competition is a clever tactic, but dividing your own team is a serious error.”
Probably the best example of esprit de corps can be seen in military. Especially those who have been in battle together. A loyalty is formed from experiencing the good , bad and everything imaginable in between.
For those of us who may not have served in that same capacity, it’s doesn’t mean we can not live our lives with the same loyalty. The same commitment to group spirit – whether that group is F3, workplace, a business, a team or your family.
The reality is that we as men are in battle and the challenge to each of us is – What is your commitment to creating cohesion in this areas? an environment that people desire to be a part of and know is always in charge, Leading and pressing forward.
The esprit de Corps is felt here, every gloom. Lead by men who choose to roll out and not roll over. Who choose to sharpen others. Who choose to change. Who choose to even be a little vulnerable. Who choose to allow themselves to take what they learn here and use it through out their day to add value to everything they are involved in.
So as you think of the esprit de corps -remember
We leave no man behind.
We never discourage , but encourage.
Men want to achieve something that is hard, challenging and worth pursuing.
When seeking leadership , goals to achieve and tasks to compete – we seek like minded – goal oriented men to achieve them with.
