5 posted this morning at La Mesa for the last of a series of Cleveland Rocks beatdowns and the last workout of the year. It was in the 40’s with very clear sky. Pax was happy to hear we were not doing any upper body today after Saturday’s beatdown.
Disclaimer given.
20 Cherry Pickers IC, 20 SSH IC, 20 Imperial walkers, 20 Abe Vigodas IC, 100 Moroccan Night Clubs IC
The Thang:
Run to hill, run down & plank waiting for rest of PAX to show up. First to 25 bobby hurleys. Run back up hill and plank again. Now first to 25 Monkey Humpers. It was a bit dark on the hill so we ran around La Mesa repeating the above with a few Last Man Sprints in the mix.
4 PAX posted for a coupon countdown!: Mani, Streisand, Flintstone, HK Hershey Kiss (Q)
WARM UP Windmill x 10ic Arm circles Forward x5ic Arm circles Backwards x5ic SSHx10ic Mosey up Stairs Circuit Pull-Ups x5 Mosey to Shovel Flag Mosey up to Civil War Museum
THE THANG: COUPON COUNTDOWN
Each exercise: 35lbs cinder block 30 second AMRAP, 30 second rest Repeat each evolution 2x
Evolution 1: -Walking lunge w coupon; 30s out & 30s back -Waiter walk w coupon; 30s out & 30s back -Block Squat w coupon in cadence -Plank Spank top of coupon in cadence
Evolution 2: -Ghetto Bell Swings (cinder block = kettle bell) 30s R arm & 30s L arm (modified = 2-handed for 60s) -Block Switch Merkins on coupon; start w a hand on the ground & a hand on the block (1= Merkin down; 2 = Merkin up; 3 = both hands on block, 4 = opposite hand on ground/block) -Sumo Deadlift high pull in cadence -Cinder block sit-ups (PAX on 6; 1 = coupon over face, 2 = coupon push-up toward sky, 3 = coupon over face, 4 = coupon on ground/behind head)
Evolution 3: Gun Shop (no rest between sets) -Block behind head triceps press -Block shoulder press -Block curls -LBCs
Mosey down hill
COT: Prayers: Gratitude for brothers from downrange Gratitude for time together Safe travel for Mani & Streisand Employment for Bass Clef Peace & healing for Paxton & his family Growth for F3 Harrisburg PA Answers for prayers unspoken
21 PAX posted to play some Reindeer Games including three Down Range PAX! The fog was thick and Rudolph didn’t show up to play any games…Again.
PAX: Chappie (Milton, DE), Texas Ranger (F3Carpex), Net Minder (F3 Kentucky) Baymax, Inspector, Garden State, Turnpike, Granola, Sunspot, Big Blue, Square, The Mule, Patches, Suprise, Maurader, 10AC, Burbon, Magneto, Meatball, Skater and Eagle(Q)
Warm-Up: Arm Circles – Front – 25 IC Arm Circles – Back – 25 IC The Motivator
The Games: Mosey to the field Seated Hip Walk Race about 25 meters 20 and 40 Pound Sandbag Weave 20 and 40 Pound Sandbag V-Sit Pass 20 and 40 Pound Sandbag Over-Under Pass PAX Left Arm Plank PAX Right Arm Plank Mosey to the Pavilion Dice Roll Game: PAX Roll 2 Dice and lead the resultant predetermined exercise: 25 Merkins IC, 25 Monkey Humpers IC, 25 Monkey Humpers IC, 25 Merkins, 25 Calf Raises IC, 25 LBC IC, 25 Calf Raises, Mosey around the Field Played On your Butt, On your Belly, On your Feet.
Mary: Various Stretching
14 PAX #Coffeeteria
MOLESKIN: Great time playing some games today guys! Wow, a record turnout of PAX posted to end the year right, have a safe New Year!
So it has been 364 days since YHC’s first workout with F3 Monterey. There were 3 FNGs that day – Burgundy, Mr. Rogers, and Myself. Mr. Rogers went on to star in movies but Burgundy and YHC are still at it. YHC still remembers walking up to a few of the OG standing near a shovel flag and asking “Is this the free workout group?” and Sharkbait welcoming me with a huge & very friendly “yes, WELCOME!”… That morning YHC got beat to hell by the Q Croc. But YHC came back for more and more. It’s been a great ride. Thank You F3 Monterey!
7 posted today at Carmel High. Sunny with a little chill in the air. Welcome FNG Red Light!
20 All i/c Seal jack Plank jack Windmill Ssh Seal wave Cherry picker
THANG
Mosey to intersection of front str. and walnut str.
10 mike Tyson’s Nur to top of hill
Mosey to playground behind Milford church of God
3rd F
“Overcomer” What defines who you are? Your job? Your spouse, your partner, your accomplishments? Does your sense of well-being and satisfaction come from dependence on your position or friends or appearance or skills? What would you do if all that were taken away? “Cross country is a very difficult sport. From the time you start, you do not stop or pause until you cross the finish line. And in many regards, that’s like our life; that’s our journey of faith.” “Being an overcomer means there is pain, discomfort, inconvenience, life’s tough, and yet you have joy and peace and all the stuff that you can only have if there is an anchor in your soul.” “Being an overcomer means you keep your head up and you know that you’re going to get through it; you figure out a way to get through it, you keep your faith strong, you get through it, and you just thank God.”
3 rounds of 15 Swerkins Hanging knee raises big boys
Mosey back to library
Side plank for 20 count each side
5 HIM showed today; semi, Chappie, Ruxpin, Waterfall, papa bear
3 posted today on Christmas morning before the kids got up and the festivities began.
20 SSH IC, 15 Imperial Walkers IC, 10 Merkins OYO, 5 overhead presses IC 20 SSH IC, 15 Hill Billies IC, 10 Merkins OYO, 5 overhead presses IC 20 SSH IC, 15 Cherry Pickers IC, 10 Merkins OYO, 5 overhead presses IC 15 Windmills IC
Run to the plaza.
20 Mountain Climbers then run to corner of plaza 20 Plank Jacks then run to other corner of plaza Finally 20 Monkey Humpers and run to the start Repeat for 20 minutes
Run back to the flag. Oh, wait. YHC is still waiting for his flag to come in the mail. We were still miraculously able to find our way back without it. Christmas miracle Burgandy says.
20 Mountain Climbers, 20 Plank Jacks & 20 more Monkey Humpers to finish it off.
Count – Name – BOM.
Thanks to the other PAX for coming out on Christmas to keep me company out there today.
We had 5 pax come out and celebrate in style. It's great to see your F3 pax family come in for a beatdown.
Warmup mosey
12 IC WINDMILLS
12 IC SSH
12 IC LBCS
12 IC (6 per side) brick arm Circles
The 12 days off Christmas:
"Day" one: 12 IC jump squats
"Day" two: motivator (down from 12)
"Day" three: 12 IC MERKINS
"Day" for: 12 IC overhead press with bricks
"Day" five: 10 oyo burpees
"Day" six: 12 IC dolly/ rosalita alternating
"Day" seven: 12 IC mtn climber
"Day" eight: 12 IC WWI with bricks
"Day" nine: 12 IC brick squat
"Day" ten: 12 IC bent over row with bricks
"Day" eleven: 12 IC plank jacks
"Day" twelve: 12 IC snow angels with bricks
Mary
Mosey
ABC of abs
12 IC Freddy Mercury
12 IC dying cockroach
Arms across stretch 30 sec/ side
Arms behind stretch 30 sec/ side
Bolt 42’s IC (4 Count) – 14 squats to halfway down. 14 squats halfway to full down. 14 full squats.
Cherry Pickers – 14 IC
The Thang
Explanation of the directive God gave Joshua in regard to the wall of Jericho and the importance He placed on the number seven(7). PAX conquered Jericho on this gloom in F3 fashion thanks to a phone call from Quattro planting a seed for a beatdown and quoting the verses from Joshua 6:4-5, 20-21 (NKJV). Round #1 – Karaoke around the circle switching directions at halfway and complete 7 hand release merkins. Round #2 – Nur around the circle and complete 21 LBC’s. Round #3 – side shuffle around the circle switching directions halfway and complete Aiken legs – 7 squats, 7 box jumps, 7 lunges (7 each leg), 7 split jacks (7 each leg). Round # 4 – high knees around the circle and complete ATM’s – 7 alternating “merkin” shoulder taps (Thanks Chappie), 7 tempo merkins, and 7 fast merkins. Round #5 – Lieutenant Dan around the circle and complete four count mountain climbers. Round #6 – Toy soldier march around the circle and complete a set of 7’s. 1 big boy, 1 merkin, 2 big boys, 2 merkins ascending up to 7 big boys, 7 merkins. Round #7 – mosey around the circle 7 times and complete ascending Burp & Merk’s up to 7 merkins at the bottom of each burpee. The twist for the entire beatdown is that we are going to repeat each of the previous exercises before starting the next lap around the circle.
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Please keep all our HIM in your thoughts and prayers.
F3 Message 12/21/19
The parable here this morning is that the Satanic group is trying to fortify or maintain a wall right here in Sussex County that will serve to block opportunities for the salvation of souls through the love of Christ Jesus. It is our duty as men of God to make sure those walls are reduced to rubble through our prayers, our witness, our testimonies, so that every child of God has the opportunity to choose a relationship with our Savior and not be held captive to any stronghold that the enemy may present. Faith in God can overcome and tear down any walls that Satan attempts to use to block the path that ultimately leads to the place that is already prepared for us in heaven. A place that was already bought and paid for by the blood of Jesus Christ. Listen for that still small voice or for that blaring trumpet, but always be ready when the Lord asks you to step out of your comfort zone. Somebody’s life may count on it, maybe your own…
Question: “What should we learn from the walls of Jericho falling down?”
Answer: The story of the walls of Jericho falling down, recorded in Joshua 6:1–27, is one that vividly demonstrates the miraculous power of God. But more than that, the utter destruction of Jericho teaches us several grand truths regarding God’s grace and our salvation.
The people of Israel had just crossed over the Jordan River into the land of Canaan (Joshua 3:14–17). This was the land of milk and honey God had promised to Abraham over 500 years earlier (Deuteronomy 6:3, 32:49). After spending forty difficult years wandering in the desert of Sinai, the people of Israel were now on the eastern banks of the Jordan. Their challenge: take the land of Canaan, the Promised Land. However, their first obstacle was the city of Jericho (Joshua 6:1), an unconquerable, walled city. Excavations there reveal that its fortifications featured a stone wall 11 feet high and 14 feet wide. At its top was a smooth stone slope, angling upward at 35 degrees for 35 feet, where it joined massive stone walls that towered even higher. It was virtually impregnable.
In ancient warfare such cities were either taken by assault or surrounded and the people starved into submission. Its invaders might try to weaken the stone walls with fire or by tunneling, or they might simply heap up a mountain of earth to serve as a ramp. Each of these methods of assault took weeks or months, and the attacking force usually suffered heavy losses. However, the strategy to conquer the city of Jericho was unique in two ways. First, the strategy was laid out by God Himself, and, second, the strategy was a seemingly foolish plan. God simply told Joshua to have the people to march silently around Jericho for six days, and then, after seven circuits on the seventh day, to shout.
Though it seemed foolish, Joshua followed God’s instructions to the letter. When the people did finally shout, the massive walls collapsed instantly, and Israel won an easy victory. In fact, God had given the city of Jericho to them before they even began to march around its walls (Joshua 6:2, 16). It was when the people of God, by faith, followed the commands of God that the walls of Jericho fell down (Joshua 6:20).
The apostle Paul assures us, “For everything that was written in the past was written to teach us, so that through endurance and the encouragement of the Scriptures we might have hope” (Romans 15:4). The description of the complete obliteration of Jericho was recorded in Scripture in order to teach us several lessons. Most important is that obedience, even when God’s commands seem foolish, brings victory. When we are faced with seemingly insurmountable odds, we must learn that our Jericho victories are won only when our faithful obedience to God is complete (Hebrews 5:9; 1 John 2:3; 5:3).
There are other key lessons we should learn from this story. First, there is a vast difference between God’s way and the way of man (Isaiah 55:8–9). Though militarily it was irrational to assault Jericho in the manner it was done, we must never question God’s purpose or instructions. We must have faith that God is who He says He is and will do what He says He will do (Hebrews 10:23; 11:1).
Second, the power of God is supernatural, beyond our comprehension (Psalm 18:13–15; Daniel 4:35; Job 38:4–6). The walls of Jericho fell, and they fell instantly. The walls collapsed by the sheer power of God.
Third, there is an uncompromising relationship between the grace of God and our faith and obedience to Him. Scripture says, “By faith the walls of Jericho fell, after the people had marched around them for seven days” (Hebrews 11:30). Although their faith had frequently failed in the past, in this instance the children of Israel believed and trusted God and His promises. As they were saved by faith, so we are today saved by faith (Romans 5:1; John 3:16–18). Yet faith must be evidenced by obedience. The children of Israel had faith, they obeyed, and the walls of Jericho fell “by faith” after they were circled for seven straight days. Saving faith impels us to obey God (Matthew 7:24–29; Hebrews 5:8–9; 1 John 2:3–5).
In addition, the story tells us that God keeps His promises (Joshua 6:2, 20). The walls of Jericho fell because God said they would. God’s promises to us today are just as certain. They are just as unswerving. They are exceedingly great and wonderfully precious (Hebrews 6:11–18; 10:36; Colossians 3:24).
Finally, we should learn that faith without works is dead (James 2:26). It is not enough to say, “I believe God,” and then live in an ungodly manner. If we truly believe God, our desire is to obey God. Our faith is put to work. We make every effort to do exactly what God says and keep His commandments. Joshua and the Israelites carried out the commands of God and conquered Jericho. God gave them victory over an enemy that was trying to keep them out of the Promised Land. So it is with us today: if we have true faith, we are compelled to obey God, and God gives us victory over the enemies that we face throughout life. Obedience is the clear evidence of faith. Our faith is the evidence to others that we truly believe in Him. We can conquer and be victorious through life by faith, a faith that obeys the God who gives us that faith as a free gift (Ephesians 2:8–9).
Joshua 6 New International Version (NIV)
6 Now the gates of Jericho were securely barred because of the Israelites. No one went out and no one came in.
2 Then the Lord said to Joshua, “See, I have delivered Jericho into your hands, along with its king and its fighting men. 3 March around the city once with all the armed men. Do this for six days. 4 Have seven priests carry trumpets of rams’ horns in front of the ark. On the seventh day, march around the city seven times, with the priests blowing the trumpets. 5 When you hear them sound a long blast on the trumpets, have the whole army give a loud shout; then the wall of the city will collapse and the army will go up, everyone straight in.”
6 So Joshua son of Nun called the priests and said to them, “Take up the ark of the covenant of the Lord and have seven priests carry trumpets in front of it.” 7 And he ordered the army, “Advance! March around the city, with an armed guard going ahead of the ark of the Lord.”
8 When Joshua had spoken to the people, the seven priests carrying the seven trumpets before the Lord went forward, blowing their trumpets, and the ark of the Lord’s covenant followed them. 9 The armed guard marched ahead of the priests who blew the trumpets, and the rear guard followed the ark. All this time the trumpets were sounding. 10 But Joshua had commanded the army, “Do not give a war cry, do not raise your voices, do not say a word until the day I tell you to shout. Then shout!” 11 So he had the ark of the Lord carried around the city, circling it once. Then the army returned to camp and spent the night there.
12 Joshua got up early the next morning and the priests took up the ark of the Lord. 13 The seven priests carrying the seven trumpets went forward, marching before the ark of the Lord and blowing the trumpets. The armed men went ahead of them and the rear guard followed the ark of the Lord, while the trumpets kept sounding. 14 So on the second day they marched around the city once and returned to the camp. They did this for six days.
15 On the seventh day, they got up at daybreak and marched around the city seven times in the same manner, except that on that day they circled the city seven times. 16 The seventh time around, when the priests sounded the trumpet blast, Joshua commanded the army, “Shout! For the Lord has given you the city! 17 The city and all that is in it are to be devoted[a] to the Lord. Only Rahab the prostitute and all who are with her in her house shall be spared, because she hid the spies we sent. 18 But keep away from the devoted things, so that you will not bring about your own destruction by taking any of them. Otherwise you will make the camp of Israel liable to destruction and bring trouble on it. 19 All the silver and gold and the articles of bronze and iron are sacred to the Lord and must go into his treasury.”
20 When the trumpets sounded, the army shouted, and at the sound of the trumpet, when the men gave a loud shout, the wall collapsed; so everyone charged straight in, and they took the city. 21 They devoted the city to the Lord and destroyed with the sword every living thing in it—men and women, young and old, cattle, sheep and donkeys.
22 Joshua said to the two men who had spied out the land, “Go into the prostitute’s house and bring her out and all who belong to her, in accordance with your oath to her.” 23 So the young men who had done the spying went in and brought out Rahab, her father and mother, her brothers and sisters and all who belonged to her. They brought out her entire family and put them in a place outside the camp of Israel.
24 Then they burned the whole city and everything in it, but they put the silver and gold and the articles of bronze and iron into the treasury of the Lord’s house. 25 But Joshua spared Rahab the prostitute, with her family and all who belonged to her, because she hid the men Joshua had sent as spies to Jericho—and she lives among the Israelites to this day.
26 At that time Joshua pronounced this solemn oath: “Cursed before the Lord is the one who undertakes to rebuild this city, Jericho:
“At the cost of his firstborn son he will lay its foundations; at the cost of his youngest he will set up its gates.”
27 So the Lord was with Joshua, and his fame spread throughout the land.
13 HIM beat the fartsack and posted at the CHOP on this nice brisk morning for a little 4X4 action around the block 4 corners 4 exercises per corner. Transition between corners varies. Oh and Chappie made it back from picking up his 2.0 just in time for the name-o-rama and COT.
Warm-up- 25 SSH + 10 more just because, 20 Windmills, 20 Mountain Climbers, 20 Cherry Pickers, 20 MNC.
Lt. Dan to first light pole mosey to shipbuilders.
30 LBCs OYO, 25 Flutterkicks IC, 20 Freddie mercuries IC, 15 big boys OYO.
Bear crawl down mulberry street to first light pole mosey to Drs office.
20 Imperial walkers IC. 20 Squats, 20 lunges 10 each leg, 20 monkey jumpers. I believe some pax performed a few extra monkey humpers to entertain a lone car going by and some how we ended up with 10 bombjacks at this stop.
Mosey on to final corner at union street.
20 American hammers, 20 mountain climbers, 20 splitjacks and everones favorite gift was 10 hand release burppes.
Mosey back to CHOP for a stop at the wall.
Wall sit with 10 overhead clamps
Balls to wall 10 Australian mountain climbers IC.
Wall sit with 15 overhead hand claps
After all that Christmas eve fun we still had time for a few minutes of Mary which indo not recall what exactly consisted of.
Finished up with Number-rama
Name-o-rama along with giving our FNG his F3 nickname welcome Phyfe and ending with the COT.
6 posted this morning at La Mesa. YHC put on the seat and wheel heat while headed to the AO. 41 degrees… East coasters must be laughing at us.
We jumped right into the workout. 5 burpees OYO and then 10 SSH IC…repeat with 4 burpees, 10 SSH…,3,2,1 etc.
Then we started to run. Stop and do Wheel of Merkins (YHCs new favorite) IC, then run some more. Stop for some copper head squats, IC. Now crab walk and stop for some mountain climbers. YHC found a new way to do the mountain climbers that works the core aggressively. We will do many more of those in the days to come as YHC has the next 3 Qs!
The pax completed most of that in about 13 minutes. So we had to fill up 30 more minutes. More running, some monkey humpers in front of the beautiful holiday decorations around La Mesa, more wheel of merkins… repeat.
Disclaimer was given at the start. Count, Name, BOM. Sharkbait shared how happy he was with the turnout on this cool Monday morning.
We will be having a post on Christmas at the beach. Are there any other AOs at a beach?
