Seven PAX broke the Fartsack chains and won THAT FIRST BATTLE to brave the polar vortex, which brought a 30 degree temp drop since yesterday’s workout. Those who took on today’s Gloom repeatedly jumped “into the void” for an ab beatdown at the hands of YHC.
The plan was to stay put on the AO’s home court, however, the stiff winds not only moved us during the warmup, but also the workout. During the warmup PAX were moved to behind the screens on the tennis courts…
WARM-O-RAMA:
SSH – 18 IC
SwartzJacks – 18 IC
Crab-flippers – 10 IC
Imperial Walkers – 18 IC
Prison Squats – 18 IC
The stiff wind, along with 24 degree temps, forced us to take a short mosey downtown to a beatdown sheltered by surrounding buildings, so off we went…
THE THANG:
PAX were circled up where the following beatdown instructions were received: The middle of the circle will be called “The Void,” 1 PAX would be in the void, executing 10 Burpees, while PAX on the outside of the circle would execute, IC, AMRAP Ab exercise pulled on the card. PAX would rotate strictly voluntarily to jump into the void. PAX executed the following random ab exercises as written on the cards:
Crab Cakes
Box Cutters
Gas Pumpers
American Hammers
E2K’s
Freddie Mercury
Protractor (10-Counts)
Big Boys (Feet interlocked)
Half Pumpers
Side Planks (10-Counts)
Not-So-Lazy-Boys (10 Counts)
Dying Cockroaches
Heel Touches
X’s & O’s
Flutter Kicks – lots of extras here, read below
After first round thru with each PAX rotating into the void for Burpees, the following 3rdF was shared:
Quote I read recently from a GORUCK selection IG post: “HE WHO JUMPS INTO THE VOID OWES NO EXPLANATION TO THOSE WHO STAND AND WATCH.”
We’ve all come across those in life who stand and watch. But we are not those; we know we cannot afford to be. No man can. Instead we’re leaders, we’re those who have jumped into the void (or are prepared to do so at a moments notice, at first call) we’re those who are HIM! And HIM, by definition, jump into the void.
Teddy Roosevelt referred to the same idea when he said, “THE CREDIT BELONGS TO THE MAN WHO IS ACTUALLY IN THE ARENA; WHOSE FACE IS MARRED BY THE DUST AND SWEAT AND BLOOD; WHO STRIVES VALIANTLY…WHO, AT WORST, IF HE FAILS, AT LEAST FAILS WHILE DARING GREATLY; SO THAT HIS PLACE SHALL NEVER BE WITH THOSE COLD AND TIMID SOULS WHO KNOW NEITHER VICTORY NOR DEFEAT.”
In the Bible, when the Lord said to Joshua, “Have I not commanded you? Be strong and courageous! Do not tremble or be dismayed, for the Lord your God is with you wherever you go,” he was calling Joshua to the enormous, overwhelming, fear-inducing task of leading Israel into the Promised Land. He called Joshua to jump into the void, into the arena! In that very moment Joshua had to make the decision, as Kyle Carpenter writes, “On behalf of Future You (actually in his case future Israel, my emphasis). You know that Present You is probably going to have to deal with a little more discomfort or inconvenience right now, but long-term, you will be grateful for the choices you made today. You don’t want merely to hope for better days ahead, you want to take the steps necessary to ensure them.” (You Are Worth It, 229)
Our workouts are preparation, a small microcosm of this, an incubator, if you will, but it applies to all of life. You may be “nudging, creeping, or stumbling forward because it’s the only option you have: forward or backward,” but you’ve jumped into the void, you’re in the arena getting sweaty, marred, and bloodied—but YOU’RE STRIVING, not standing and watching!
“Even when there’s no reason in the world to continue, you’re making decisions that take away your own excuses to quit (every one of them) because you know how it would affect the way you carried yourself afterward. And once you make those kinds of choices to continue, you find it easier to make them again and again.” (Adapted: Ibid. 231, 261, 262)
So, what’s God calling you to do? How might this bare out personally? In the very least, refuse to align with being a cold and timid soul: Be a HIM in your home, in your workplace, and in the communities in which you serve! Maybe God’s even calling you to something additional, seemingly enormous, like Joshua? Whatever it is, dare greatly and jump into the void, because “HE WHO JUMPS INTO THE VOID OWES NO EXPLANATION TO THOSE WHO STAND AND WATCH”!
PAX returned to the COP for Round 2: Instead of Burpees, this time the PAX who jumped into the void would either Plank or Chilcutt for 1 minute (timed). PAX outside the void cycled through the same Ab cards. Only detour taken was an extra long set of Flutter Kicks at the hands of Leatherman (and the finicky timer on YHC’s phone).
Mosey return to the home court
NUMBER-RAMA:
NAME-O-RAMA:
COT/BOM:
Announcements: F3 First State Christmas Gathering location up for grabs, somebody act quickly so we can plan. Wanna host? Contact Chappie
Prayers: Aaron (Chappie’s nephew deployed), Danielle Briggs (facing cancer), Denny (Chairman’s dad, praise for good test results), Doubtfire, etc.
What a brisk morning it was, lots of work but no sweat–to cold to sweat. Honored to have the privilege to bring the beatdown at the Primis AO and to be able to share a 3rd Word with the PAX. A principle tested is a principle proven (F3 workouts are always outdoors, rain or shine, hot or cold). YHC appreciates all the PAX who braved the elements prove the principle on this very cold and very windy gloom! Aye!
PAX: Chairman(Q), Chappie, Chattahoochee, Fireplex, Gump, Leatherman, Quatro, Semi, Vanilla, Wild Wing & Special Guest: Ryan Mavity (Cape Gazette)
Warmups: All In Cadence 18 SSH 20 Moroccan Night Clubs 18 Windmills 18 shell pickers
The Thang: Bring Sally Up Merkin Challenge (lots of complaining and grunting!).
Mosey to drawbridge. Toy Soldier Set: 35 LBCs 20 E2Ks 15 Big Boys.
Bear Bridge: Crawl bear up bridge incline, Ltnt Dan across deck, Bear Crawl down bridge. 10 count. Nur up bridge incline, Ltnt Dan across deck, crab walk down bridge. 10 count.
Mosey back to Primis. F3 Message:https://f3nation.com/2019/04/06/mammon-q1-9/
The Thang 2: Abbreviated version of William Wallace. Pax in 4 Corners of BBall Court: 3 in 2 corners & 2 in 2 corners (Thanks Chattahoochee!). Half Pax run to middle and do 10 Burpees while other half plank. Pax in middle run back when done and switch. All Pax to middle for 25 American Hammers IC.
Number-O-Rama and Name-O-Rama. https://youtu.be/VssjeqmRUjs
COT prayers for Chappie nephew Aaron overseas, Danielle Briggs and family as she battles cancer, Vanilla & Summit brother-in-law Jay (pancreatitis), Chairman’s Dads upcoming tests.
Primis drew 5 HIM out of the Fartsack on Wednesday for a “tentative” workout. What that means is that there was enough lightning flashing across the sky to bring doubt as to whether a workout would be in the PAX’ best interest. Flashes pretty well subsided by go time, and having left all kites and keys in the clown cars, PAX ventured into Hump day the best way known…untouched by lightning and with an O-Gawd-Thirty beatdown session that went a little something like this:
Disclaimer proclaimed.
WARM-O-RAMA:
SSMedley: SSH, 10 IC – Swartzjacks, 10 IC – Sealjacks, 10 IC (smooth transitions from one to the other…til we hit the SJ’s)
Crab Flippers: 18 IC
Prisoner Squats: 18 IC
Groiners (Real ones, Doubtfire, real ones!): 18 IC
Mosey to Beebe Hospital Parking Garage – more like “Mosey Plus” with the following mosey additions along the way:
Nur
Karaoke, switch
First State Fanny Kickers
Side Shuffle, switch
Mosey
Stair Climb in the “Hot box” to 4th deck of the Parking Garage (How have we missed these glorious leg killin’ steps all this time?)
RR Tracks to the 5th level
Quick Nur to the very top
After a brief visit by hospital security (and an unsuccessful EH because, well, we know where he’s at on Wednesdays at this hour), Pax took a quick breather for the 3rdF:
If you’ve been to any of my Q’s over the last few years, you know that I’ve usually done 18-counts, or 18 reps. I’ve mentioned as well there’s a reason for that. Today I’ll end the mystery or anticipation: Really, what I’m sharing today is about making Sky-Q your Soul-Q.
SkyQ def from the Lexicon: “The Q of the Big Ball and the Super Unknown. Recognized by those who do not believe themselves to be King of the world. The Creator.” (i.e. God/Christ the King)
When Jesus said in John 17:1 “The hour has come” He was referring to His impending death, a death for which the Son of the Living God needed to steel Himself (remember Sua sponte? Remember His presence? Remember finishing strong? There’s only one way to finish strong, and that’s to be in the race!).
As Jesus gathered His thoughts in preparation for His coming ordeal, however, it was life, not death, that first came into focus. In the 3rd verse He would go on to say, “This is life eternal, that they might KNOW Thee, the only true God, and Jesus Christ whom Thou hast sent.”
Here’s my point. It has to do with a four-letter word (Bombjacks? Nope!). If life is knowing God, then death is ignorance of God. But “K-N-O-W” in biblical language means not so much information about, as RELATIONSHIP with (something Toy Soldier referred to on Tuesday).
In this sense we have to understand the Savior’s definition of life: Life is knowing God; death is ignorance of God. Life is fellowship with God; death, alienation from God. Life is friendship with God; death, enmity against God. Life is union with God; death, separation from God.
The essence of death then is not the cessation of bodily functions; that is merely a symptom of alienation from the Source of life; so it has been since our sin first separated us from God in the Garden. For that reason, Rom. 6:23 says that “the wages of sin is death.” Those who do not K-N-O-W the Father through faith in the Son–who have not received the forgiveness of sin Christ died to purchase–are literally dead even while they live. (Ephesians. 2:1 “And you were dead in your trespasses and sins.”) There Paul was speaking to people about their state of being prior to their relationship with God through faith in Christ. He was talking to living people, but declared to them that they were dead.
You may K-N-O-W alot about God. You may have even grown up in the church, or you might have gone to church your whole life. But that doesn’t make you a Christian any more than going to McD’s makes you a hamburger. Only knowing alot ABOUT God puts you about 18″ from heaven, if you haven’t personally received the forgiveness of your sin through faith in the Son. 18″ is about the distance from your head to your heart! That’s the difference between speaking of SkyQ and personally KNOWING Soul-Q, the difference between heaven and hell.
So this morning, in this Q I tell you the significance of “18” and I want to ask if you simply know about Jesus, or if you K-N-O-W Jesus. 18″! …
ALBERT EINSTEIN – I too know who I am; what I don’t know is where I am going. “
“Confess with your mouth Jesus as Lord, and believe in your heart that God raised Him from the dead, you shall be saved…” Rom. 10:9
THE THANG: BRUCE LEE @ BEEBE:
6 Ab exercises:
AH – 18
Leg Raises – 18
LBC’s – 18
Dying CR’s – 18
Heel Touches – 18
Dolly – 18
36 secs rest (9 count x 4), Rinse & Repeat
PAX did the mini (2 rounds) because of time, Bruce was said to have done 9 rounds.
Mosey return to the AO, with a few bonuses:
I.e. a few Prison Breaks between cross streets.
Stop at the dock for some “Donuts & Coffee” – On your 6, feet hanging over the edge, make 18 big “O’s” (donuts) to the left, 18 big “O’s” to the right. Word on the street is that Gump dunked his donuts (feet) in the coffee (water)
COT/BOM:
Announcements: Recon in Milford, CHOP open at the same time; Annual Labor Day Beach Day Beatdown, Rehoboth Beach – details TBD.
Prayers: Maddex, Leatherman’s 2.0 and for the complete healing of his hand and fingers, especially his pinky finger; Gump and decision concerning opportunity to serve at his church; etc.
Honored to Q it up at the Primis. Love that parking garage! 2 for Coffeeteria afterward at…Dunkin Donuts. Where else, right? (Thanks for the subliminal messages Summit.) Always appreciate the conversation with Wildwing.
(Special Pennsylvania Guest Appearances by Skater and Quigley)
QIC: Wildwing
Date: 7/31/19
Beautiful morning for a tour of Lewes with visiting HIMs here on vacation from Lancaster, PA. Unusual number of citizens walking the streets which gave us a chance to introduce the F3 concept to the locals.
The Warm Up: Side Straddle Hop x21, Cherry Picker x21, Bobby Hurley x21, Moroccan Night Club x21 (In cadence)
The Thang:
(1) Canal Gazebo – Clock Merkins 5 merkins at each hour mark;
(2) Mosey to Lewes Museum – LBC x 42 and Derkins x 30;
(3) Mosey to Second Street for a 30 – 60 – 90 sprint ;
(4) St. Peter’s Wall – Dirty Hook Up x 10;
(5) Mosey on Second Street for another 30 – 60 – 90 sprint;
(6) Courtside Wrap Up: Bear Crawl, Bobby Hurleys x24, Bear Crawl, Burpees x24, Bear Crawl, LBC x24 – Easy Boy Recliners – Toy Soldier Set
The Message: Q returned from F3 event in Charlotte where he visited the Billy Graham Library and found this quote from the Reverend: Integrity is the glue that holds our way of life together. What young people want from elders is integrity , honesty, truthfulness, and faith. What they hate is hypocrisy and phoniness. Let them see us doing what we would like them to do. That said, sometimes the youngsters show the elders what they should be doing. Some of that was on display in Charlotte.
(BTW, next time in Charlotte stop in to see the BG Library and President Polk’s family home. Some would say Polk went all manifest destiny by grabbing Texas, paying Mexico for California, and stealing Oregon and Washington from England. Not a bad haul.)
COT: And best wishes to our compatriots from Lancaster.
The Thang: Mosey west on King’s Hwy to Lewes Presbyterian Church knee wall for 10 Derkins, 10 Dips & 30 Crunches with feet isolated on the wall to limit lower body movement.
Mosey to the Lewes Library for an arm/ab circuit.
10 Bike Rack Pull-ups to 30 American Hammers (LR double count).
Lt. Dan from bench to bench. Bench 1; 10 Dips & 30 feet isolated Cruches. Bench 2; 10 Derkins & 30 feet isolated Crunches. Bench 3; 10 Dips & 30 feet isolated Crunches. Bench 4; 10 Derkins & 30 feet isolated Crunches. Mosey back to the Bike Rack to begin round 2.
We only made it through the 1st bench set of round 2 before having to Mosey back because of time.
Number-O-Rama, Name-O-Rama, COT.
3rd F: Four Communication Styles
1. Passive Communication: This spouse tends to clam up, withdraw, and do all they can to avoid any confrontation. This can often lead to stress, anger, resentment, and bitterness in the passive person. For example, if finances are getting tight and stressful, the passive person will likely avoid the subject, change the subject, or overlook the subject, even when they see that a financial disaster is approaching.
2. Aggressive Communication: This spouse tends to attack, control, and provoke others. This tends to raise everyone’s stress levels, creating an atmosphere of fear and confrontation that seems, over time, to be insurmountable. And if unchecked, the aggressive person can become dangerous and destructive. In our earlier example, the aggressive spouse would see the financial stress and lash out at the family, blaming others, creating fear of financial ruin.
3. Passive-Aggressive Communication: This spouse tends to turn agitation, anger, and frustration into a more confusing reaction by dealing with it very indirectly. Often the passive-aggressive person will respond with more subtlety or hints, while acting like nothing is wrong. They will pretend not to notice how something they did was troubling or pretend that any offense they’ve caused is more due to someone else’s problem than theirs. They’re real feelings will be masked by conflicting attitudes and actions. Continuing the example of the financial problems, the passive-aggressive spouse, instead of addressing bad spending habits or overdue bills directly, would drop hints of frustration or unexpected snarky comments about purchases or payments, without being direct about what needs to be done to improve the situation.
4. Assertive Communication: This spouse achieves a much healthier result than the others by starting with a clear understanding of what they feel, what they think, and what they want. The assertive person deals directly, honestly, and most importantly, respectfully with others about what they are thinking and feeling. To finish our example, the assertive spouse would identify the real financial issue, and directly and honestly address the issue, without being angry or demeaning or confusing to the other spouse. They would accept responsibility for any part they played and would then offer some clear solutions and say something like, “We need to make some changes, and we need to work together to get through this. Here is what I suggest…..” would be a typical type of response from a healthy, assertive person.
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.