THE THANG MERKINS 15 IC SQUAT 15 IC LBC 15 IC PULLUP 15 OYO MOSEY WITH HIGH KNEES ON THE STAIRS MERKINS 10 IC SQUATS 10 IC LBC 10 IC HANGING ROWS 10 OYO MOSEY WITH HIGH KNEES ON THE STAIRS TEMPO MERKINS 5 IC TEMPO SQUATS 5 IC TEMPO LBC 5 IC HANGING ROWS 5 OYO MOSEY WITH HIGH KNEES ON THE STAIRS
Warmup: SSH – 30 IC… I think I lost count and just kinda went with it! Goofball – 25 IC Mountain Man Poopers – 15 IC
THE THANG We began with a Caterpillar routine: formed a line in the plank position. The last pax would box jump over the remaining pax. This continued in the same a la fashion of an Indian run.
Once on
the other side of the soccer field, we returned back via “Fuzzy Wuzzy” this was
a bear crawl Indian run routine back to the starting sideline.
Howling
Monkey: this was a COP where all pax grapped their ankles, the first pax began
10 monkey humpers, as soon as he was finished the next pax began 10 monkey humpers,
this continued around the circle for a total of three times!
Not to lose
the soreness in our legs, we mosey’d to the bottom of the hill.
We
performed a few rounds of Sun Gods.
Then 125
squats, OYO. Immediately once the pax was down with the air squats he mosey’d
back up the hill to shovel flag.
We still
had about 7 mins left, so we began a “7 mins of Mary”
LBC, plank
jacks, atomic sit-ups, and gas pumps. After each exercise all pax would sprint to
the opposing sideline and back to the starting sideline.
Words of Wisdom “A man is nothing else but what he makes of himself”
Ended
with Number-O-Rama, Name-O-Rama, COT, Coffeeteria
WARMUP: IST 25IC SSH 10 WINDMILLS 10 IC INDIAN RUN WITH 2.0 FLAG PASS
THE THANG7 of Diamonds 7 Burpees IC at all four stations 14 Flutter Kicks (1st station, IC 2-4 OYO) 21 Merkins (1st station, IC 2-4 OYO) 28 LBCs (1 & 3 IC, 2 & 4 OYO) 21 Dead Cockroaches OYO 14 shoulder taps
15 PAX posted, did their time, and got released from the sandbag chain gang workout
PAX: Baymax, Inspector, Garden State, Turnpike, Granola, Sunspot, Big Blue, Herbie, Square, The Mule, Fridge, Patches, 10AC, Magneto and Eagle(Q)
Warm-Up: Various Streches Arm Circles – Front – 15 IC Arm Circles – Back – 15 IC The Motivator
The Thang: Half the PAX Split up and did the F3 Deck of Cards focusing on Proper Cadence Sequence. Man, why do Aces seem to always appear quicker in a workout deck then in a game of cards?
While half the PAX were playing with cards, the other half of the PAX walked the carabiner linked 40 pound, 50 pound, 50 pound, and 40-pound sandbags around the 1/2 mile loop of the park. We farmer carried, overhead carried, lunge walked and farmer carried our weighted coupon around the park.
The PAX did a switcheroo and repeated the process.
The PAX got back together and continued playing cards. Four PAX were pulled out and the sandbags were unlinked. The Four PAX each grabbed a sandbag, did a sandbag clean and press, then chucked their sandbag. Repeat for 100 yards and shoulder carried their sandbag to the start point. Continue playing cards and while everyone took their turn on the sandbag 100-yard fun.
Mary: Duck Jousting – Fridge is still the champ!
MOLESKIN: Great effort today guys! Time to sign-up for the next GROWRUCK!
Bolt 45’s IC (4 Count) – 15 squats to halfway down. 15 squats halfway to full down. 15 full squats.
Cherry Pickers – 20 IC
Mosey .5 miles to that darn hill
again….:)…
The Thang
Q revisited the beatdown that could
not be completed on last Q opportunity.
We started with the exercises originally slated for the descending evolutions
of the hill climbing portion of the beatdown….but we decided to start back at
10 instead of 5 where we had left off last time….:)……PAX completed 10 Burpees,
10 Squats, 10 Merkins & 10 Big Boys.
Nur up the hill and mosey down and complete 9 Burpees, 9 Squats, 9
Merkins, & 9 Big Boys. Dragon Crawl
up & mosey down and complete 8 Burpees, 8 Squats, 8 Merkins, & 8 Big
Boys. Nur up the hill and mosey down and
complete 7 Burpees, 7 Squats, 7 Merkins, & 7 Big Boys. Boo Boo Bear Crawl up the hill and mosey down
and complete 6 Burpees, 6 Squats, 6 Merkins & 6 Big Boys. Nur up the hill and mosey down and complete 5
Burpees, 5 Squats, 5 Merkins, & 5 Big Boys.
Mosey .5 miles back to CHOP
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Please keep all our HIM in your thoughts and prayers.
F3 Message 11/12/19
LAST-SECOND VICTORIES They’re usually some of the most exciting moments in sports: the touchdown or field goal that wins the game with no time left on the clock, that game-winning basket as the final buzzer sounds, or the game-winning home run with two out in the bottom of the ninth inning. Whatever the sport, there is nothing like a sudden victory when victory seems out of reach. It makes the fans go ballistic.
It can be
really nerve-wracking when you’re behind and time is running out, but it’s
really thrilling when a hero pulls it out at the last minute. The longer
someone walks with God, the more they come to appreciate Him as the God of the
last-second victory, the God of the eleventh hour.
The Bible
reveals many names by which God wants us to know Him. One that has meant so
much to so many for so long is the name Jehovah-jireh. It means, “The Lord
will provide.” You may be facing a need or situation right now where that
is literally your only hope – that the Lord will provide. Maybe it’s a job, a
friend, the funds, the person, the answer, the house, the healing, or the
breakthrough you need.
There is
a rock-solid promise in Philippians 4:19 that “God will
meet all your needs according to His glorious riches in Christ Jesus.”
God’s supply has nothing to do with what’s happening in the economy, in the
news, at work, or in what your resources can do. It’s all about His unlimited
“Jesus-account” in heaven, which transcends every limitation earth
has.
God
sometimes waits a while to meet that need. That’s when we tend to panic, to
come up with some desperate way to meet the need on our own, or to abandon our
trust in God because we think He’s taking too long. That takes us right out of
the will of God and aborts what God was going to do.
It’s
in Genesis 22 that God is known as
Jehovah-jireh for the very first time. We can learn a lot from how He worked
that day for Abraham. Abraham had, by faith, obeyed God’s direction to take the
son God had once promised to him, climb Mt. Moriah with him, and sacrifice his
son – as God Himself would do one day when Jesus died on the cross.
Believing
that God will somehow provide something Abraham can’t imagine, Abraham promises
his servants that both he and his son Isaac will return from the
mountain. Genesis 22:10 says his faith and
obedience went so far that “he reached out his hand and took the knife to
slay his son.” At the very last moment, God stopped him and showed Abraham
a ram, stuck in a thicket, who would be sacrificed instead of his son. The Bible
says, “So Abraham called that place, ‘The Lord Will Provide.'”
Jehovah-jireh made His move when there was no time left.
Now,
about your need. God loves to come through for us when there is absolutely no
place else that answer could come from, and there is no time left on the clock.
It’s 11:59 and the buzzer is about to sound. God shows up with His provision at
a time and in a way that will blow you away, that will give Him all the glory,
that will show the people around you the greatness of God, and that will take
you to a whole new level of faith and worship.
Have
faith in God. God’s last-minute victories are some of the most awesome moments
of your life. The greater the need and the later the hour, the more amazing
God’s work on your behalf is going to be. Hang in there until the end of the
game, because that is when God really does His stuff!
Lovely 22 degree morning greeted HIMs at the CHOP. Little known fact (since she never told anyone her age): Wildwing’s Mom would be 100 years old today.
WARM-O-RAMA: Side Straddle Hop, Imperial Walker, Windhills, Cherry Picker, Morrocan Night Club (IC x 20)
Stage I: CHOP circuit run
Stage II: Thirty and Ten Workout: Intense exercise for 30 seconds followed by 10 second recovery
Firefighter, Knee Crunch, Glute Bridge, Bike Crunch, High Knees, Reverse Crunch, Mountain Climber, Windshield Wiper, One Leg Bridge Crunch, Spiderman Crunch Standing Side Crunch
Stage III: Lt. Dan’s with blocks
Stage 4: Thirty and Ten Workout Repeated
Third F: The theme was Leadership and Elections. Once upon a time, the President faced dismal reelection prospects because the country had largely lost faith in his Administration. Losses in the Wilderness and in the Crater Massacre outside Petersburg were astounding. Lincoln met quietly with Grant and warned that he should expect McClelland to be elected President within months. A few weeks later, Sherman entered Atlanta and Lincoln was reelected.
Query: How often do Presidents (or any leader) display the following qualities that help define an ethical leader?
Justice
Respect for others
Honesty
Humane treatment of others
Commitment to team building
Value driven decision making
Intolerance of unethical behaviors
These are not the easiest standards to uphold and Lincoln, like all HIMs, certainly missed here and there. Nonetheless, it is still worth aiming high even when we fall short.
NUMBER-RAMA, NAME-O-RAMA
COT – BOT
Friends facing medical diagnoses and nephews on deployment along with any number of requests that were unspoken over the years.
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!
Weed Pickers – 20 IC SSH – 50 IC Hill Billies – 20 IC Morrocan Night clubs – 25 IC
MODIFIED 21 GUNS
Exercises below were performed AMRAP for time. We ended up getting through it about 4X. PAX could complete the exercises in any order of their choice., but there were 5 exercises, representing the 5 branches of the military.
1 Lap around the field 21 Merkins 21 Step-Ups (each leg) 21 Burpees 21 WWII Sit-ups 21 Squats
After the first set was complete and we started the 2nd set. I asked all PAX to think of a Veteran in your life and how they’ve impacted the man you’ve become. During the 3rd set, PAX were asked to think of the days a veteran had impacted their own faith journey, whatever their beliefs may be. Finally, during the last set, PAX were asked to think about a time they pushed themselves further than they thought possible because of a veteran.
Ended with Number-O-Rama, Name-O-Rama, COT, followed by Coffeteria.
Moleskin
A couple of events coming up. Expect an e-mail soon and think about a holiday Q if you can!
Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good.
We had 4 pax (1FNG) take there 4x4s up Burpee Mtn, and enjoyed the wildlife.
Warmup: Mosey 20 IC SSH 15 IC High Knee 15 IC Toy Soldiers
The Thang- any Pax who finishes a set early must hold the Al Gore. 1 Burpee IC 2 4x4s OYO 3 Burpees IC 4 4x4s OYO 150' Bear Crawl 5 Burpees IC 6 4x4s OYO Mosey 150' Raccoon Crawl Mosey 7 Burpees IC 6 4x4s OYO 5 Burpees IC 4 4x4s OYO 3 Burpees IC 2 4x4s oyo 150' Crab walk 1 Burpee IC
Mary 10 Up Straddle Hop per side Shoulder stretches
