Category: Milton, DE

Milton, Delaware

Bombjacks, Blimps & A Crap Load of Burpees

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Date: 08/04/2022

AO: CHOP, Milton, DE

QIC: Fireplex

Warm up

SSH – 20 IC

Burpees – 10 OYO

Cherry Pickers – 20 IC

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.    

F3 Message 08/04/22

THE TROUBLE WITH SELFIES

January 9, 2017

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.

Respectfully Submitted,

Fireplex

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Burp to School Bash

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Date: 8/2/22

QIC: Chappie

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
  • Stress testing build reliance
  • Shared pain builds trust.
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Aiming for the Top

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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.

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Burpee Baseline

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Warm -A- Rama

Side straddle hops

Hip circles x10 both ways oyo

Grinder push-ups calf stretch 

Cherry pickers 

Knee circles x10 oyo

Bolt 45s brought by Mr Fireplex

The Thang

Mosey to Firehouse parking lot 

Play quick video on “Just one more” (Ed Mylett)

DEATH BY BURPEE”   – This is a test of mental toughness…. You against you and you can only cheat yourself.  Do your best as we want to see an improvement when we revisit this again after the burpee challenge in August 

Minute 1 – 1 burpee 

Minute 2 – 2 burpees 

Minute 3 – 3 burpees

Minute 4 – 4 burpees 

(To 20 total if you can last)

If you fail to make the amount of burpees in a minute, you are done!  

***** Keep your total in your head and I’ll mark you down   

3rd F – LT Brian Murphy (podcast to follow) 

CHILDISH GAMES

6 corners – you run to a corner and someone rolls the dice.  If it lands on your corner number, you stretch….. everyone else must partake in the workout (must run to corners 1-6 and be in there before dice stop) 

1 min for the losers who guessed wrong or have no luck.

  1. Plank – 1 min
  2. Air squats – 1 min
  3. Flutter kicks – 1 min
  4. Bear crawl – 1 min
  5. Bomb jacks – 1 min
  6. LBCs – 1 min
  7. Iron mikes – 1 min
  8. Suicide Sprints – 1 min
  9. Burpees  – 1 min

Number -A- Rama

Name -A- Rama

COT- prayer

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July 21st Beatdown

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Good morning to you HIM

This was done on a whim

I am no pro

As most of you already know

You are here at F3 

Because you want to be

If you can’t do any particular move

Just keep up with your own groove

You can not sue

So don’t even try to

We have to get going before Wooly has to Poo

Warmup

Side straddle hops

Cherry pickers

Windmill

Chairman lap

Rope climb

American hammers

Chairman lap

Flutter kicks

Big boys

Chairman lap

3rdF

Thinking By Walter D. Wintle

If you think you are beaten, you are

If you think you dare not, you don’t,

If you like to win, but you think you can’t

It is almost certain you won’t.

If you think you’ll lose, you’re lost

For out of the world we find.

Success begins with a fellow’s will

It’s all in the state of mind.

If you think you are outclassed, you are

You’ve got to think high to rise,

You’ve got to be sure of yourself before

You can ever win a prize.

Life’s battles don’t always go

To the stronger or faster man,

But soon or late the man who wins

Is the man WHO THINKS HE CAN!

Chairman lap

Open the door

Sherlock shuffle

Chairman lap

Caterpillar crawl ups

Bolt 45s 

Dice game 

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Bearmuda Highs

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On Saturday 7/16 (yes, that’s right…if there’s no Backblast, it didn’t happen) 24 PAX won THAT FIRST BATTLE over the fartsack and posted for a new variation of the Bearmuda Triangle (keep reading below).

WARM-O-RAMA

  • SSH – 10 IC
  • Bolt 45 (keep moving) – IC
  • “Lanco Special” – IC (YHC can’t remember what its called but he picked it up at Lanco, so…
  • ISW – 18 IC

THE THANG

Mosey around the block to County Building parking lot for YHC’s Bearmuda Highs, a variation of its close cousin, the Bearmuda Triangle, only this one keeps moving locations.

3 Cones, 50′ apart in a triangle

1st Set of Cones (1st Triangle)

  • Bearcrawl to Cone #2, 1 Burpee
  • Bearcrawl to Cone #3, 2 Burpees
  • Bearcrawl to Cone #1, 3 Burpees

Mosey to Library Parking Lot (Oops! Don’t forget the cones!)

2nd Set of Cones (2nd Triangle)

  • Crawlbear to Cone #2, 4 Hand-Release Burpees
  • Crawlbear to Cone #3, 5 Hand-Release Burpees
  • Crawlbear to Cone #1, 6 Hand-Release Burpees

Mosey to School Parking Lot (Take the cones with you!)

PAX took a quick breather here for 3rdF (See below), before returning to the Bearmuda Triangle

3rd Set of Cones (3rd Triangle)

  • Bearcrawl/Crawlbear to Cone #2, 7 Burpees/Hand-Release Burpees
  • Bearcrawl/Crawlbear to Cone #3, 8 Burpees/Hand-Release Burpees
  • Bearcrawl/Crawlbear to Cone #1, 9 Burpees/Hand-Release Burpees

Final round had to be done half & half: Bearcrawl/Crawlbear & Burpees/Hand-Release Burpees

Total Burpees = 45

PAX formed into 2 groups, lined up for parallel Snake Runs back to the AO.

Meanwhile back at the AO…PAX planked feet up around the circular planter for what turned out to be a “turrible” (think Sir Charles) round of the Wheel of Derkin, YHC Omaha’d this as it was taking forever to get all the way around the circle–we started going both directions. This took us from the Bearmuda Triangle to Bearmuda Highs because after all the Bearcrawls, Burpees and running, the Wheel of Derkin made the PAX a bit delirious (and gave us a cheap buzz).

Finally, a short round of Mary: Held feet at 6″, followed by 18 Gas Pumpers IC.

COT:

  • Number-Rama: 24 PAX
  • Name-O-Rama: Welcome FNG’s Pipe Lube & Rice Krispy
  • Announcements
  • Prayers
  • BOM

3rdF Shared Prior to the 3rd Set of Cones:

We talk about leadership, especially in men’s circles and in circles where we speak of “iron sharpening iron” (Prov. 27:17); we often borrow ideas, thoughts, & principles that express values that are prevalent in the military, where leadership is developed around potentially life/death situations.

After having served nearly 12 yrs in the Army National Guard I’ve seen some of the best leaders, but I’ve also seen some of the absolute worst (those familiar with Band of Brothers, think of Sobel). Personally, I’ve been both a good leader and a failed leader in my time in the military. I can say that even those failed experiences sharpened my ability to lead. It’s crucial that we continually learn from those experiences, from those who failed to lead well, and most importantly from those who did lead us well. We should not only borrow from their examples and teaching, but strive to live out the good examples.

Some of greatest military leaders come from the special operations realm. They have the most grueling assessments, evaluations, and training just to be picked to join their ranks–then the real training begins. There’s a lot of leadership training, and it’s the mental toughness that seems to count the most. When my nephew was going through Ranger School I told him a few times to “never give up what you want most (becoming a Ranger) for what you want in the moment (rest, relief, relaxation, food, etc.). We ALL do that too easily, too often! In fact, it’s the easy road!

Here’s four of the most important and valuable lessons one operator shared from his training and experiences in special ops that I think all leaders should adopt/develop:

1) ADAPTABILITY: Readiness for change. That’s why we’re “disrupters” as F3 HIM. We’ve declared in varied ways that we’ll not settle for the status quo. We’re following the lead of others who’ve brought about change, we’re following after an amazing servant-leader Savior who disrupted the status quo and brought about change, and we’re striving to be leaders who do the same. In order to do that, we must first train ourselves to be adaptable. Status quo kills! Jesus spoke of this when He said you can’t put new wine into old wineskins (Mt. 9:14-17)

2) EMOTIONAL STABILITY: This involves being able to make good decisions under pressure. Proverbs is chocked full of wisdom to help us develop the capacity to stay objective and deliver a high level of performance regardless of what we’re feeling. Important to us? Yes! But crucial to gaining, earning, keeping, and honoring the respect of those we lead! Proverbs 16:32 says, “He who is slow to anger is better than the mighty, and he who rules his spirit, than he who captures a city.”

3) PERSPECTIVE: Leaders have to be able to carry on when the world seems to have turned against them. We have to keep our troubles in PROPER perspective so that we do not lose sight of what needs to be accomplished. In a world full of lone rangers, keep in mind that “in an abundance of counselors there is victory” (Prov. 11:14b). And “Without consultation, plans are frustrated” (Prov. 15:22). We must train our perspective, and often other eyes/wisdom/counsel is crucial to helping us see properly.

4) TENACITY: This goes well with the acronym we hear a lot – DFQ! What defines tenacity is never giving up! ILLUST.: In the 1912 Olympics, Jim Thorpe, an American Indian from OK represented the U.S. in track & field. On the morning of his competitions, his shoes were stolen. Jim ended up finding two shoes in the garbage. Those are the shoes he wore — one was too big, so he had to wear an extra pair of socks (different shoes and different socks!). Wearing those shoes, Jim won 2 Gold Medals that day. A perfect reminder of tenacity and that you don’t have to resign to the excuses that have held you back.

So, these are 4 valuable tools every HIM should develop consistently: ADAPTABILITY. EMOTIONAL STABILITY. PERSPECTIVE. TENACITY.

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Walk Down Memory Lane

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21 HIM (2 FNGs and a visitor from F3 Knoxville) posted this morning for a Independence Weekend beatdown!

PAX

Bolt, @quattro, sinko, doodle, FNG (la-tongue), mr mom, @looney-tunes, pick, @cowbell, @whirlybird, FNG (jiggle jiggle), geppetto (F3 Knoxville), @trex, bunt, @ruxpin, pusher, @chattahoochee, chauffer, @chappie, @fireplex, @yukon

Warm O Rama

  • 20 SSH (I/C)
  • 15 Windmill (I/C)
  • 10 Chinook each direction (I/C)
  • 15 Cherry Picker (I/C)
  • 20 Mountain Climber (I/C)
  • Mosey to Park next to Presbyterian Church (stopping along the way for 15 Monkey Humpers I/C)

The Thang

Pax divided into groups of three somewhat equally sized HIM. Exercise #1: Three Amigos-groups squatted back to back and walked 75 yards stopping every 25 for 10 Merkins. If the group broke their squat the completed 10 Burpees. Exercise #2: 6 Rounds of Daft Punk, also known as the Around the World Lunge (I/C). Exercise #3: 6 Pretzel Merkins each arm. Exercise #4: Bolt 45. Exercise #5: War Hammer. Exercise #6: Groups did Empty Wheelbarrow (third HIM duck walked) changing position every 25 yards until everyone had been in each position. Exercise #7: 20 Stump Hugger (I/C). Exercise #8: Suicides (25 yards, 50 yards and 75 yards). Mosey back to the Circle to close with Number Rama, Name O Rama, naming of 2 FNGs, announcements and prayer requests. Followed up with coffeeteria @ Dunkin Donuts.

Third F

In following with 2 weeks ago being the 6 year Manniversary and Cowbell talking about his first beatdown with F3, this weekend marks my 2nd Manniversary. Quattro had be getting on me to come out for some time but for one reason or another I wouldn’t make it. July 4, 2020 I decided after my morning 5k that I was going out. Being warned upon arrival by Gump that I picked a bad week to show up because, “Fireplex really brings it!” Fireplex introduced me to the Bolt 45s and then ran us to the school where he kicked my butt with his “BLIMPS.” Fortunately for me, he forgot the I came before the M in BLIMPS. That means I only had to do 30 Merkins 4 times instead of 40 Merkins 4 times. I got through the first two sets, but the third one was killing me. I remember Quattro and 2 other HIM after finishing all their Merkins came back and finished mine with me. Quattro even pushed me to do 7 at a time instead of the 5 that I thought was already all I could do. After the BLIMPS, we Moseyed back to the Circle. Along the way I had to walk. The rest of the PAX circled back and picked up the 6. Then there are the Third Fs. This group makes us better men spiritually, as a husband, as a father, as a child and as a citizen. Every message speaks to one, all or a combo of those topics. No one gets left behind and no one is left where they are when they show up for the first time. This group is always moving in a positive direction1

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A Twisted Deck of Pain

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DATE: 22 JUNE 2022

QIC: Focker

YHC had his Virgin Q this morning! Thanks to the 17 HIMs who showed up for a record attendance at The Grit Mill! It meant a lot to have such good representation on my first Q. I decided to use fate and the F3 Workout Cards to assist me on the beatdown.

WARM-O-RAMA:

  • Disclaimer given
  • Moroccan Nightclub – 20 IC
  • Side Straddle Hob – 20 IC
  • Imperial Walker – 20 IC
  • Cherry Picker – 20 IC

Following the warm-o-rama we mosied to the parking lot at Arena’s and the PAX circled up around the speaker and workout cards.

THE THANG:

YHC broke out his new F3 Workout Cards for this beatdown. With the PAX circled around the cards about 15 feet from the deck of cards. Inspired by T-Rex using music for his beatdown, YHC brought a speaker to play 90’s alternative for the entire beatdown.

Everyone bear crawls to the center where YHC drew five cards for the first set and a different PAX was identified for the subsequent sets. Once cards were drawn, everyone crawl beared back their original position.

Call out for the exercises written on the cards as follows:

  • 2-10: card value + 10 reps for the exercise
  • Royals: 25 reps for the exercise
  • Ace: 50 reps of that exercise

At the completion of the set everyone bear crawls back to the deck for more cards.

Set breakdown:

SET ONE:

14 – Alternating Side Squats

25 – Freddie Mercury’s

12 – Bulgarian Split Squats

18 – Backward lunges

25 – Diamond Merkins

SET TWO:

13 – High, Slow Flutter Kick IC

17 – Monkey Humper

14 – Carolina Dry Dock

Bear crawl 15 feet, Crawl bear 15 feet

20 – Rosalitas

Conducted the 3RD F after the second set:

Continuing the theme of checking on each other and on the people in our lives with whom we haven’t spoken to in a while. YHC shared a personal story of how he was going through a difficult time in his life and felt alone and had received a special message to seek out Psalm 20.

Psalm 20
For the director of music. A psalm of David.
1 May the Lord answer you when you are in distress;
may the name of the God of Jacob protect you.
2 May he send you help from the sanctuary
and grant you support from Zion.
3 May he remember all your sacrifices
and accept your burnt offerings.[b]
4 May he give you the desire of your heart
and make all your plans succeed.
5 May we shout for joy over your victory
and lift up our banners in the name of our God.

May the Lord grant all your requests.

6 Now this I know:
The Lord gives victory to his anointed.
He answers him from his heavenly sanctuary
with the victorious power of his right hand.
7 Some trust in chariots and some in horses,
but we trust in the name of the Lord our God.
8 They are brought to their knees and fall,
but we rise up and stand firm.
9 Lord, give victory to the king!
Answer us when we call!

Two days later, YHC met a woman while performing his duties as a nurse, and she was the key to change the direction his life was going in and make everything right in his world. Continue to reach out to each other and to others in your life. You just may be the person to turn their life around for the better!

SET THREE:

16 – Jumping lunges

25 – Monkey Humper

17 – Derkins

18 – Luge

25 – American Hammers

SET FOUR:

14 – Heels to Heaven

20 – Butt Kicks

18 – Merkins

17 – Lil Baby Crunches

15 – Hand Release Merkins

SET FIVE:

19 – Squats

16 – Wide Arm Merkins

50 – Calf Raises

25 – Shoulder Taps

19 – Ranger Merkins 

Mosey back to The Grit Mill to end the beatdown.

NUMBER-RAMA

NAME-O-RAMA

COT/BOM:

  • Welcomed Thomas Lilly FNG nicknamed as Knobs.
  • Announcements: TRexs’ M’s event this weekend at Milton Memorial Park. Roving Ruckf3st Friday will be at The Grit Mill
  • Prayer: For Quattro’s friend who was recently diagnosed with colon cancer. For MacDaddy and Taps and the group traveling via bicycles. Prayers for all us HIMs to be the leaders and examples to others in our homes, jobs, and communities. Prayers for all the needs and attentions of those present.

I am honored that so many PAX showed up for my VQ! I was truly grateful and humbled.

Focker, out!

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Ultimate Goals

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QIC: Semi

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

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A Heart of a Champion

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Warm-up

  • SSH – 20 IC
  • Mountain Man Poopers 15 IC
  • Hairy Rockets 20 IC

The Thang:

Mosey to grassy area in front of doctors office

  • Moroccan Night Club 40 IC
  • Cherry Picker 15 IC
  • Flutter Kicks 30 IC

Mosey to HOB entrance

  • Imperial Squat Walker 20 IC
  • Merkins 15 IC
  • Zombie Crunch 15 each direction OYO

Mosey to Rogers Signs

  • Iron Mike 10 IC
  • Diamond Merkins 15 IC
  • The Outlaw 10 each direction OYO
  • The First F3 Message: A Philosophy for Winning

Mosey to fire hydrant jail break to next hydrant

  • Cherkins 25 OYO
  • Big Boys 25 OYO

Wosey to guard railing

  • Plyo Merkins 20 OYO
  • Dips 40 OYO

Mosey to Rogers Signs

  • Twinkle Toes 20 IC

Mosey to HOB

  • The Sketch 12 IC
  • The Second F3 Message: The Heart of a Champion

Mosey to AO

  • Number-rama
  • Name-arama
  • COT

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.  

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