On the run

QIC : semi
4/24/19
Warm up

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.


10 HIM showed – semi, Chairman, Chattahoochee, Ruxpin, leatherman, summit, Wildwing, hideous, FNG (rocky), FNG (megabit)

Number Rama

Name Rama

COT

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Mary no mercy!

9 PAX posted this morning for too much Mary! Waterfall on Q.

The Warm Up: 20 SSH IC, 20 Moroccan Night Club IC, 20 Cherry Pickers IC, Bolt 45 (AKA zoo keeper special)

The Thang: PAX teamed up in pairs of two. Half shuffled with their ruck sacks around the church. The other half did Mary. Then they swapped. We did Mary off of this sheet provided by Waterfall’s M, “Flamingo.” See the sheet here:
https://darebee.com/ab-exercises.html We got through the “side jack knives” before we ran out of time.

The Message: Q read from the Easter story, John chapter 20. Waterfall commented that he is like Peter because he is always getting outrun.

Countarama, Namarama, COT

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Rain & Wind… just another day at the AEGIS

QIC- Summit 

7 High Impact Men didn’t let the wind and pouring rain stop them from starting the day strong!   

And as always with this Squad- some high quality chatter helped distract from the conditions!!

Warmup – IC 

Windmills – 15

Moroccan NC- 15

Mosey Lap around circle 

SSH- 15 

Cherry Picker – 15 

Mosey lap around circle 

Mountain climbers- 15

Imperial walker – 15 

The Thang-

Mosey to large parking lot by church. 

For……. 10 cones!   10 cones set up across parking lot, spaced at every other parking spot.

Burpee broad jump to cone 1 

11 Merkin 

Nur back 

Inch worm to cone 2 

12 merkins

Nur back 

Lt dan to cone 3 

13 merkins 

Nur back

High knees to cone 4

14 merkins 

Nur back 

Mosey to cone 5

15 merkins 

Nur back

Side shuffle to cone 6

16 merkins

Nur back 

Side shuffle to cone 7 

17 merkins 

Nur back 

Karaoke to cone 8 

18 merkins

Nur back 

Karaoke to cone 9 

19 merkins 

Nur back 

Nur to cone 10 

20 merkins 

Nur back 

Mosey to cone 9 

9 merkins

Mosey back 

Karaoke  to cone 8 

8 merkins 

Karaoke back 

Side shuffle to cone 7 

7 merkins 

Side shuffle back 

Lt dan  to cone 6 

6 merkins 

Lt dan back 

High knees to cone 5 

5 merkins 

High knees back 

Nur to cone 4 

4 merkins 

Nur back 

Sprint to cone 3 

3 merkins 

Sprint back 

Burpee broad jump to cone 2 

2 merkins 

Burpee broad jump back 

Inch worm to cone 1 

1 merkin

Inch worm back 

3rd F message-  https://www.google.com/amp/s/www.crosswalk.com/faith/men/love-s-bottom-line.html%3famp=1

Before leaving the lot , we got a round of 10 cone Abs ! At each cone pax would do lbc’s – 5x the number of cone they were at …

Mosey to 10 cone

50 lbc 

Mosey back 

Mosey to 9 cone 

45 lbc 

Mosey back 

At cone 5 switched to The American Hammer / Mosey combo 

Finishing of at cone 1 with 5 American Hammers 

Mosey back to AO 

Count-a-Rama

Name – a- Rama 

COT 

Have a Blessed Easter! Remember , it’s not about the bunny….

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Lt. Danger Bridge

4/4/2019

QIC : semi

10 HIM showed this beautiful morning. The thang took to long so we had mosey back without a 3rd F.
Warm up

22 Seal jacks. I/c
19 Cherry picker. I/c
22 Seal wave. I/c
19 Windmill I/c
22 Ssh. I/c

THE THANG

Mosey to park

Pair off

1 pair of HIM mosey to bridge and lt. danger across and danger lt. back across bridge and mossy back to pax. Rest of pax will AMRAP the other exercises.

Derkins
Pull ups
Burpees
Swirkins


Mosey back to AO

10 HIM showed – semi, summit, Chappie, Chairman, leatherman, Chattahoochee, doubtfire, Fireplex, toy soldier, Ruxpin

Number Rama

Name Rama

COT

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Firehouse Circuit

Date: 3-30-2019

AO: Aegis, Georgetown DE

QIC: Ruxpin

The Warm-up: Imperial Walkers 20 IC Cherry Pickers 20 IC Windmill 20 IC Plank Keg Raises 20 IC

The Thang: @ the Circle Capri Lap #1 to 10 Derkins Capri Lap #2 to 20 Merkins Capri Lap #3 to 30 Wide Arm Merkins Capri Lap #4 to 40 Erkins Capri Lap #5 to 25 Bench Dips

With 2 Mini Coupons (paver bricks) in hand, Slow Mosie Shuffle to the Firehouse

Mini Coupon circuit: 3 rounds of 20 reps each Wall sit: 20 Curls to 20 Overhead Press to 20 Straight Arm Raises Drop to your 6: 20 Crunches to 20 American Hammers to 20 Flutter Kicks Wash, Rinse, Repeat x3.

3rd F: 10 tips for a health and balanced body 1. Healthy Diet and Nutrition (whole foods) 2. Get Adequate Rest (good REM patterns) 3. Stay focused in the Present (Avoid feelings of regret and worry about the past) 4. Exercise (a body in motion) 5. Mental Stimulation (challenge your mind to expand, grow, experience) 6. Pray & Meditate (feelings of peace, serenity, spiritual faith) 7. Support System (family and friends to lean on) 8. Laugh Often (release of stress and worry) 9. Positive Thoughts (positive, forward thinking, don’t dwell on negative) 10. Deal with Emotions (don’t hid them away, they will only build)

Firehouse Parking Lot: Lt. Dan to each parking spot, 1st spot-1 Merkin, 2nd spot-2 Merkins, 3rd spot-3 Merkins………..continue to 9th spot for 9 Merkins.

Mosie back to the circle for a round of Mary: PAX alternated calling out Ab exercises with Arm exercises as we Mary-go-Round

Number-O-Rama, Name-O-Rama, COT

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ABS-PLOSION

DATE: 4-3-2019

AO: PRIMIS, LEWES DE.

QIC: LEATHERMAN

THE WARM UP:

Up Straddle Hops 10 I/C each leg

Finkle Swings 10 each leg

Imperial Squat Walkers 10 I/C

Up Straddle Hops 10 I/C each leg

The Thang-

We had a String of Pearls style workout this beautiful Gloom!!!! So we moseyed around Lewes and stopped for the exercises.

Mosey

25 E2Ks each leg

Mosey

20 War Hammers

Mosey

10 Marionettes

Mosey

10 Outlaws L and R

Mosey

Protractors all different angles because well because the Q struggles with some stuff but the PAX is always so graceful anyway back to it.

Mosey

20 – BBSU-UPS

Mosey back to the A/O

3rd F

We did 3rd F back at the A/O and I took a quote from Stan Lee

THAT PERSON WHO HELPS OTHERS SIMPLY BECAUSE IT SHOULD OR MUST BE DONE, AND BECAUSE IT IS THE RIGHT THING TO DO, IS INDEED WITHOUT A DOUBT, A REAL SUPERHERO. – Stan Lee

This quote speaks for it self and for all of us HIM that are F3. The men in F3 are true Superheros in our Homes, Community and Workplace.

Ended with Number- O-Rama, Name-O-Rama and COT.

Your QIC, Leatherman

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17 Again

Date: 04/02/19

AO: CHOP, Milton DE.

QIC: Fireplex

Warm up

SSH – 17 IC

Cherry Pickers – 17 IC

Bolt 45’s…er…Bolt 51’s – IC (4 Count) – 17 squats to halfway down.  17 squats halfway to full down.  17 full squats.

Windmills – 17 IC

Moroccan Night Clubs – 18 IC – Q was Daydreaming

The Thang – Q had provided this beat-down about a year ago, and with Baseball season underway, felt it appropriate to bring it back.

Mosey to open lot at Shipbuilders. PAX counted off and paired up. As one PAX worked on each leg of the Cycle, the other PAX worked on the Super 21 routine rotating after each base of the Cycle was completed.

Super 21 Routine – 1 Merkin & 1 Big Boy Sit up, 2 Merkins & 2 Big Boy’s, 3 Merkins & 3 Big Boy’s, repeat until reaching 21 of both.  Equals 231 of each exercise.

The Cycle – From home plate, bear crawl to 1st base, 3 burpees, crawl bear back to home…. from home plate, bear crawl around the bases to 2nd base, 6 burpees, crawl bear back to home…. from home plate, bear crawl around the bases to third base, 9 burpees, crawl bear back to home…. from home plate, bear crawl around the bases to home plate. FYI…bases are 90 ft. apart.

Toy Soldier Set – 50 LBC’s, 25 E2K’s x2, 25 Big Boys OYO. If PAX completed the Super 21 prior to their partner completing the natural cycle, then a toy soldier set would fill the down time.

Wosey back to AO with F3 Message en-route as time was a factor.

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Please keep all our HIM in your thoughts and prayer. 

F3 Message 04/02/19

© Chris Sperry, Baseball/Life, LLC 

Written bChris Sperry

Chris Sperry is a baseball consultant who develops players and amateur coaches, assists professional scouts, and counsels families of prospective college-bound student-athletes. He holds a Bachelor’s of Business Administration from the University of Portland, the same institution at which he served as head baseball coach for 18 years. His key interests are in player and personal development as they pertain to a life in and beyond sports.

In Nashville, Tennessee, during the first week of January, 1996, more than 4,000 baseball coaches descended upon the Opryland Hotel for the 52nd annual ABCA convention. Nineteen times since, many of the same professional, college, high school, youth, and a slew of international coaches from passionate and developing baseball nations have gathered at various convention hotels across the country for two-and-half days of clinic presentations and industry exhibits. Sure, many members of the American Baseball Coaches Association have come and gone in those years; the leadership has been passed, nepotistically, from Dave Keilitz to his son, Craig; and the association — and baseball, in general — has lost some of its greatest coaches, including Rod Dedeaux, Gordie Gillespie, and Chuck “Bobo” Brayton. I have attended all but three conventions in those nineteen years, and I have enjoyed and benefited from each of them. But ’96 was special — not just because it was held in the home of country music, a town I’d always wanted to visit. And not because I was attending my very first convention. Nashville in ’96 was special because it was there and then that I learned that baseball — the thing that had brought 4,000 of us together — was merely a metaphor for my own life and those of the players I hoped to impact. While I waited in line to register with the hotel staff, I heard other more veteran coaches rumbling about the lineup of speakers scheduled to present during the weekend. One name, in particular, kept resurfacing, always with the same sentiment — “John Scolinos is here? Oh man, worth every penny of my airfare.” Who the hell is John Scolinos, I wondered. No matter, I was just happy to be there. Having sensed the size of the group during check-in, I woke early the next morning in order to ensure myself a good seat near the stage — first chair on the right side of the center isle, third row back — where I sat, alone, for an hour until the audio-visual techs arrived to fine-tune their equipment. The proverbial bee bee in a boxcar, I was surrounded by empty chairs in a room as large as a football field. Eventually, I was joined by other, slightly less eager, coaches until the room was filled to capacity. By the time Augie Garrido was introduced to deliver the traditional first presentation from the previous season’s College World Series winner, there wasn’t an empty chair in the room. ABCA conventions have a certain party-like quality to them. They provide a wonderful opportunity to re-connect with old friends from a fraternal game that often spreads its coaches all over the country. As such, it is common for coaches to bail out of afternoon clinic sessions in favor of old friends and the bar. As a result, I discovered, the crowd is comparatively sparse after lunch, and I had no trouble getting my seat back, even after grabbing a plastic-wrapped sandwich off the shelf at the Opryland gift shop. I woke early the next morning and once again found myself alone in the massive convention hall, reviewing my notes from the day before: pitching mechanics, hitting philosophy, team practice drills. All technical and typical — important stuff for a young coach, and I was in Heaven. At the end of the morning session, certain that I had accurately scouted the group dynamic and that my seat would again be waiting for me after lunch, I allowed myself a few extra minutes to sit down and enjoy an overpriced sandwich in one of the hotel restaurants. But when I returned to the convention hall thirty minutes before the lunch break ended, not only was my seat not available, barely any seats were available! I managed to find one between two high school coaches, both proudly adorned in their respective team caps and jackets. Disappointed in myself for losing my seat up front, I wondered what had pried all these coaches from their barstools. I found the clinic schedule in my bag: “1 PM John Scolinos, Cal Poly Pomona.” It was the man whose name I had heard buzzing around the lobby two days earlier. Could he be the reason that all 4,000 coaches had returned, early, to the convention hall? Wow, I thought, this guy must really be good. I had no idea. In 1996, Coach Scolinos was 78 years old and five years retired from a college coaching career that began in 1948. He shuffled to the stage to an impressive standing ovation, wearing dark polyester pants, a light blue shirt, and a string around his neck from which home plate hung — a full-sized, stark-white home plate. Seriously, I wondered, who in the hell is this guy. After speaking for twenty-five minutes, not once mentioning the prop hanging around his neck, Coach Scolinos appeared to notice the snickering among some of the coaches. Even those who knew Coach Scolinos had to wonder exactly where he was going with this, or if he had simply forgotten about home plate since he’d gotten on stage. Then, finally. “You’re probably all wondering why I’m wearing home plate around my neck. Or maybe you think I escaped from Camarillo State Hospital,” he said, his voice growing irascible. I laughed along with the others, acknowledging the possibility. “No,” he continued, “I may be old, but I’m not crazy. The reason I stand before you today is to share with you baseball people what I’ve learned in my life, what I’ve learned about home plate in my 78 years.” Several hands went up when Scolinos asked how many Little League coaches were in the room. “Do you know how wide home plate is in Little League?” After a pause, someone offered, “Seventeen inches,” more question than answer. “That’s right,” he said. “How about in Babe Ruth? Any Babe Ruth coaches in the house?” Another long pause. “Seventeen inches?”came a guess from another reluctant coach. “That’s right,” said Scolinos. “Now, how many high school coaches do we have in the room?” Hundreds of hands shot up, as the pattern began to appear. “How wide is home plate in high school baseball?” “Seventeen inches,” they said, sounding more confident. “You’re right!” Scolinos barked. “And you college coaches, how wide is home plate in college?” “Seventeen inches!” we said, in unison. “Any Minor League coaches here? How wide is home plate in pro ball?” “Seventeen inches!” “RIGHT! And in the Major Leagues, how wide home plate is in the Major Leagues?” “Seventeen inches!” “SEV-EN-TEEN INCHES!” he confirmed, his voice bellowing off the walls. “And what do they do with a a Big League pitcher who can’t throw the ball over seventeen inches?” Pause. “They send him to Pocatello!” he hollered, drawing raucous laughter. “What they don’t do is this: they don’t say, ‘Ah, that’s okay, Jimmy. You can’t hit a seventeen-inch target? We’ll make it eighteen inches, or nineteen inches. We’ll make it twenty inches so you have a better chance of hitting it. If you can’t hit that, let us know so we can make it wider still, say twenty-five inches.’” Pause. “Coaches …” Pause. ” … what do we do when our best player shows up late to practice? When our team rules forbid facial hair and a guy shows up unshaven? What if he gets caught drinking? Do we hold him accountable? Or do we change the rules to fit him, do we widen home plate? The chuckles gradually faded as four thousand coaches grew quiet, the fog lifting as the old coach’s message began to unfold. He turned the plate toward himself and, using a Sharpie, began to draw something. When he turned it toward the crowd, point up, a house was revealed, complete with a freshly drawn door and two windows. “This is the problem in our homes today. With our marriages, with the way we parent our kids. With our discipline. We don’t teach accountability to our kids, and there is no consequence for failing to meet standards. We widen the plate!Pause. Then, to the point at the top of the house he added a small American flag. “This is the problem in our schools today. The quality of our education is going downhill fast and teachers have been stripped of the tools they need to be successful, and to educate and discipline our young people. We are allowing others to widen home plate! Where is that getting us?” Silence. He replaced the flag with a Cross. “And this is the problem in the Church, where powerful people in positions of authority have taken advantage of young children, only to have such an atrocity swept under the rug for years. Our church leaders are widening home plate!” I was amazed. At a baseball convention where I expected to learn something about curveballs and bunting and how to run better practices, I had learned something far more valuable. From an old man with home plate strung around his neck, I had learned something about life, about myself, about my own weaknesses and about my responsibilities as a leader. I had to hold myself and others accountable to that which I knew to be right, lest our families, our faith, and our society continue down an undesirable path. “If I am lucky,” Coach Scolinos concluded, “you will remember one thing from this old coach today. It is this: if we fail to hold ourselves to a higher standard, a standard of what we know to be right; if we fail to hold our spouses and our children to the same standards, if we are unwilling or unable to provide a consequence when they do not meet the standard; and if our schools and churches and our government fail to hold themselves accountable to those they serve, there is but one thing to look forward to …” With that, he held home plate in front of his chest, turned it around, and revealed its dark black backside. “… dark days ahead.” Coach Scolinos died in 2009 at the age of 91, but not before touching the lives of hundreds of players and coaches, including mine. Meeting him at my first ABCA convention kept me returning year after year, looking for similar wisdom and inspiration from other coaches. He is the best clinic speaker the ABCA has ever known because he was so much more than a baseball coach. His message was clear: “Coaches, keep your players — no matter how good they are — your own children, and most of all, keep yourself at seventeen inches.” He was, indeed, worth the airfare.

Proverb 22:6 New King James Version (NKJV)Train up a child in the way he should go,
[a]And when he is old he will not depart from it.

Matthew 7: 13-14 New King James Version (NKJV)13 “Enter by the narrow gate; for wide is the gate and broad is the way that leads to destruction, and there are many who go in by it.14 [a]Because narrow is the gate and [b]difficult is the way which leads to life, and there are few who find it.

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Burning Legs

3/27/2019

Q: Leatherman

PAX: Chappie, Chairman, Ruxpin, Semi, Wildwing

Warm Up:

ALL IN CADENCE-

15 SSH – 15 Cherry Pickers – 15 Moroccan Night Clubs – 15 Mountain Climbers – 15 SSH

The Thang :

Juggernauts ( Carrying a Ruck Sack and Farmer carrying Cinder Blocks) while partner does said exercises AMRAP. Switch for partners turn.

You against You !!!

1st- Lunge across boat house parking lot and back while partner does LBC’s. SWITCH

2nd-Lunge across lot while partner does Merkins. SWITCH

3rd- 2 laps while partner does squats. SWITCH

4th- 3 laps while partner does Flutter Kicks. SWITCH

5th- 4 laps while partner does Carolina Dry Docks. SWITCH

Break for 3RD F.

Q Pulled from the Q-Source Article Shorties. Touched on how it relates to my life and the of the other HIM.
https://f3nation.com/2019/03/17/shorties-q1-6/

The Thang 2 .

Finished with a round of MARY or so the PAX thought.

We did Pinocchio PAX laid head to head in a circle doing flutter kicks and passing around CINDY for remainder of time (4min)

Ended with count-o-rama and COT

Yours Truly,

Leatherman

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Sally Hurley

3/21/2019

Q: Chairman

PAX: Billboard, Chappie, Chattahoochie, Fireplex, Leatherman, Ruxpin, Semi, Summit, Toy Soldier, Waterfall

Warmup: All In Cadence – 25 SSH 20 Cherry Pickers 18 Windmills 18 Moroccan Night Clubs 18 Mountain Climbers Mosey to Willow to Union and back to CHOP

The Thang 1: Super Toy Soldier Set. 50 LBCs 35 E2Ks 20 Big Boys. Bring Sally Up Merkin Challenge. Bring Sally Up Squat Challenge. Hurley Merkins – OYO 25 Bobby Hurleys 25 Hand Release Merkins 25 Bobby Hurleys 25 Diamond or Ranger Merkins 25 Bobby Hurleys 25 Merkins 25 Bobby Hurleys OYO 25 Merkins.

F3 Mesaage. Giving Thanks. Need to concentrate on what we have to be thankful for rather than what we dont have or what we want. Psalm 118:19. I will extol the Lord at all times; His praise will always be on my lips. …Psalm 34:1-3. I thank you, Lord, with all my heart; I sing praise to you before the gods. …Psalm 138: 1-2. I will give thanks to the Lord because of his righteousness;

The Thang 2: Suicides. Sprint to 1st line and Luitenant Danger Back Sprint to 2nd line Nur back. Sprint to grass Bear crawl to 2nd line and sprint back. Karoake to grass and back. 50 Merkins. 10 Burpees.

Circle of Trust: Number-O-Rama, Name-O- Rama, Announcements & Prayers

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Catch me if you can!

3/26/19. Milton, DE. Nugget on Q.

Warm Up. 20 SSH, 15 windmill, 15 cherry picker. Capri lap.

Catch me if you can… partner up, person A runs to bottom of hill while person B does 7 burpees then runs to bottom of hill. If person B catches person A before the bottom of the hill person A has to do 13 burpees. (we will rotate on way back to AO.)

March Merkin Madness. 10 tricep extensions. 20 rangers. 30 hand release merkins. 40 merkins for a total of 100 merkins, ouch!

Crawl bear up Milton hill and bear crawl down just for fun.

Catch me if you can back to AO. (switch positions, same format.)

3rd F talked about a post I saw on instagram from a Pastor who’s instagram name is dad.tired. title was ‘God is using your wife and kids to make you more like him.’

Ultimate football. when team in possession drops ball they have to do 1 burpee before resuming play. at the end of the game the winning team has to do X amount of ranger merkins while losing team does twice the amount but in regular merkins. MVP was the dynamic duo of Doubtfire and Fireplex. Great push HIM!

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