21, All i/c Seal jack Seal wave Cherry picker Capri lap around parking lot, side shuffle up, nur across, and side shuffle down Ssh Plank jack Windmill
The Thang
Mosey to bridge by park 21 lt. Dan across bridge, if not all the way across mosey to end 21 burpees Nur across bridge 21 dan lt. across bridge, if not all the way across mosey to end 21 big boys
3rd F https://m.facebook.com/story.php?story_fbid=905045086538659&id=359432224433284
Thank you for the chance to lead the group this morning, I appreciate the PAX that made the extra effort to be there for my first Q in Delaware. My backblasts are pretty short but are usually prompt.
8 HIM enjoyed a full body beat down this AM with a focus on legs, shoulders and chest.
WARM-O-RAMA:
Copperhead Squat – 21 IC
Reverse Lunges – 21 IC
SSH – 21 IC
Tin Soldiers – 21 IC
LBAC – 21 IC
RLBAC – 21 IC
Moroccan Nightclubs – 21 IC
LBC – 21 IC
Copperhead Merkins – 10 IC (ish)
THE THANG:
PAX lined up single file for an indian run to the parking lot by the bridge.
PAX paired up to do a Lazy Dora
100 Merkins per pair, P1 pushing, P2 planking
200 LBC per pair, P1 crunching, P2 holding 6 inches
300 Squats per pair, P1 squating, P2 holding Al Gore
Plank for 6 and then some
Returned to the AO by indian run
SSH – 21 IC
Imperial Walkers / Storm Troopers / Whatever – 21 IC
Grass Grabbers / Cherry Pickers – 21 IC
This was the point I realized we were working out all the way to Six AM, off to the benches by the canal where:
Skull Crushers – 5 IC (Left/Right)
Dips – 20 OYO
Rinse and repeat x 3, then mosey back to the court.
COT/BOM:
Number-Rama
Name-O-Rama
Announcements:
Softball games Saturday in Milton to raise support for Delaware Food Bank: Bring your non-perishable food items to the ball fields (Suggestion: You could ruck them to the ball fields.)
2nd Annual Shamruck: Family Ruck this Sunday (3/15). Stepping off from the Big Lot’s parking lot in Milford at 3:17 p.m. Rucking 1 mile to McDonald’s for Shamrock Shakes. Rucking 1 mile to return to parking. Bring a ruck (40 lbs if you weigh over 150, 20 lbs if you weigh under 150. If the kids can’t ruck pull ’em in a wagon, bring friends, etc. Let’s just enjoy some time together under ruck and having some quality 2ndF and giving our families the opportunity to get to know one another.
Prayers
I’m not used to posting prayers online so I’ll leave it for people to comment section anything we discussed.
3rdF:
Since I left out a designated 3rdF, I’ll quote something here:
“F3 Nation defines Living Third as the consistent and deliberate placement of oneself third, behind Creator and Community.
We close each CoT with a brief “shout-out” led by one of the participants. Men are free to pray to their god or to speak from a secular perspective — F3 is open to men of all faiths and no faith, and the closing shout-out is generally the only faith-specific component of a workout. We do it because we are thankful for the opportunity to come together and build ourselves into better men and because the vocal and corporate expression of that gratitude builds a stronger F3 community.
Outside of the workouts, we have found that many F3 participants, after getting in the best physical shape of their adult lives and meeting their social needs for the first time as adults, start taking a more serious approach to questions of meaning and purpose. Many F3 workouts have spawned Bible studies, attendance at speaker series and other 3rd F initiatives. We encourage those efforts as supplements to the workouts and an important way for F3 participants to exercise leadership in their families and communities.”
14 HIM beat the lag from the new hours of Daylight Savings Time and posted at CHOP in Milton, DE for some ab work. Plus, the PAX got in their fair share of Merkins for March Merkin Madness (actually only 147 total).
WARM-O-RAMA: (Intended for Phyfe but he couldn’t make it because of working the Blue Light Special today – no worries, we’ll get him on the schedule again.)
SSH – 18 IC
Swartzjack – 18 IC
Smurfjack – 18 IC
Plankjack – 18 IC
Crabflippers – 18 IC
THE THANG:
PAX lined up single file at the edge of the field which had 6 cones lined up evenly from one end of the field to the other (lit up with chem-lights – you gotta admit it was cool looking!)
RR Tracks to the far cone (approx. 175 yards)
Cone #1 – COP Hello Dolly – 50 IC (…and the mumble chatter begins)
Mosey to parking lot – 6 Merkins OYO
First 3 guys back to lot had to grab a Restrictor Plate (Sandbag)
Mosey out to Cone #2 – COP X’s & O’s – 18 OYO
Mosey to parking lot – 12 Merkins OYO (from here on Restrictor Plates were voluntary, at least for the most part. Well, see what happened was…instead of mumble chatter there was some “mumble yelling” by the enforcer, Leatherman, to get everyone to step up and shoulder 1 of the 3 sandbags (i.e. some guys appeared to be bypassing the bags)
Mosey out to Cone #3 – COP 4-Count Freddies – 25 IC
Mosey to parking lot – 18 Merkins OYO
Mosey out to Cone #4 – COP Box Cutters – 30 IC
Mosey to parking lot – 24 Merkins OYO
Mosey to Cone #5 – COP Dying Cockroaches – 30 IC
Mosey to parking lot – 30 Merkins OYO
Mosey to Cone #6 – COP American Hammers – 30 IC
This is how it went…back and forth like suicides, only for abs instead.
PAX circled up for 3rdF:
One of the more popular Bible verses referred to in F3 circles is Proverbs 27:17, “As iron sharpens iron, so one man sharpens another.”
Most of us have shared that verse as part of a 3rdF, and if not, all of us have at least heard it because it’s been shared regularly.
Iron sharpening iron is a pretty simple concept. We all get it—I think that’s why its included in the Book of Proverbs—its masculine practicality speaks to the hearts of all men!
I’m referring to it today in terms of the leadership principle/practice of ACCOUNTABILITY. By very definition, without accountability there’s no iron sharpening iron. Having no accountability makes you about as useful as the file hanging by itself on a hook in my shed. (P.S. – proper use is critical!)
The question I want to pose is this: In an age when there is so little accountability (i.e. men refuse accountability) do you have someone to whom you’ve MADE YOURSELF ACCOUNTABLE—willingly? I’m not talking about your workplace, where you’re subordinate to a supervisor or to someone who holds your paycheck. But I’m talking about a brother in the Lord, a brother in this circle, or another man, who, in any given circumstance can not only encourage you but call into question a decision, a motive, a response, a reaction, or a path you’ve taken? Have you made your heart receptive to the counsel of someone who might even wound you so that you’ll continue to grow and mature as a man, a husband, a father, and friend? Earlier, Proverbs 27 also says, “Faithful are the wounds of a friend…” (27:6). If you don’t have that other piece of iron in your life (I think Mr. T’s words might be for you: “I pity the fool!)
The term ACCOUNTABILITY as its defined in our F3 lexicon is: “Submitting to a standard through enforcement and consequence. To practice Accountability, there must be a STANDARD (and objective measure of performance or behavior…p.s., you’re NOT it!), ENFORCEMENT (an external force to apply that Standard), and CONSEQUENCE (the result of the Enforcement of the Standard). This is certainly a larger definition by context than just a friendship with a brother from another mother, yet it still applies to iron sharpening iron.
That verse means that when iron is rubbed against another piece of iron it SHAPES and SHARPENS it. Similarly, we as men, can help each other become better by our discussions, criticisms, suggestions, ideas, and accountability. As HIM we should not only provide that kind of influence, whether good or bad, but we MUST welcome it as well!
The verse implies both the pleasure and advantage of accountability. Accountability means you have wise and profitable discourses by which you sharpen and are sharpened. I.e. something is added—you are filed, made smooth, or are given a good edge by accountability with another High Impact Man (HIM)…or other High Impact Men (plural). One last question: Do you have the MORAL COURAGE to make decisions for which you will be held accountable?
(Sources: QSOURCE by DREDD, F3nation.com Lexicon, & TBKC)
THE THANG #2:
PAX moved to the wall for a short game of Merkin Dice. PAX took turns rolling the BIG dice to determine the number of Merkins to be done between 10-Count BTTW’s. It went a little something like this:
Roll #1 – 10 reps
BTTW – 10 Count
Hand Release Merkins – 10 OYO
Roll #2 – 5 reps
BTTW – 10 Count
Tempo Merkins – 5 IC
Roll #3 – 6 reps
BTTW – 10 Count, courtesy of Leatherman. Recount courtesy of Doubtfire
Prison Cell Merkins – 6 OYO
Times up…and good thing because somebody’s pain was starting to become “special.” Lol. Plus, PAX had to have time to name our FNG>
COT/BOM:
Number-Rama
Name-O-Rama
Naming of FNG – Welcome FNG Jeff Chorman, now known in F3 circles as Woodstock
Announcements:
Softball games Saturday in Milton to raise support for Delaware Food Bank: Bring your non-perishable food items to the ball fields (Suggestion: You could ruck them to the ball fields.)
2nd Annual Shamruck: Family Ruck this Sunday (3/15). Stepping off from the Big Lot’s parking lot in Milford at 3:17 p.m. Rucking 1 mile to McDonald’s for Shamrock Shakes. Rucking 1 mile to return to parking. Bring a ruck (40 lbs if you weigh over 150, 20 lbs if you weigh under 150. If the kids can’t ruck pull ’em in a wagon, bring friends, etc. Let’s just enjoy some time together under ruck and having some quality 2ndF and giving our families the opportunity to get to know one another.
Prayers: Stafford Family, effected by cancer. Family of Trion’s M’s uncle, Roger. YHC’s friend, undergoing brain tumor removal tomorrow. Other PAX’s families battling for the marriages, etc. P.S. – don’t forget to pray for Quattro, who is sick.
Grateful for the beautiful weather and the amazing full moon to workout under. More than anything, YHC is grateful for the HIM who posted and the accountability that is available (for all who are willing) through this special esprit de corps among F3 brothers. Thanks for posting men!
Growing up in the 80’s / 90’s we watched Mike Tyson a lot. Pure dominance when he was at the top. His line “Everyone has a plan until they get punched in the mouth” is often misquoted and often appropriate. My plan of Pick up the Six workout did not go as planned but luckily it did not take a punch to the face to figure it out.
My bout with Tyson occurred in Florida when I was a member of a gym (don’t tell F3 Nation!.. and it was only for a few months.) For a brief period of time Tyson was working out there and after a session in the weight room he came out to the basketball court to play a game. I was on the sideline watching when the ball went out of bounds where I was. I grabbed the ball and threw it to none other than Iron Mike.
The idea of today’s beatdown was to complete every exercise at the same time. If you completed your reps you were to continue with the exercise until the six completed it as well.
10 Burpees OYO Pick up the Six (“PUTS”) 10 Burpees OYO PUTS 20 heal touches 4 count OYO PUTS 20 heal touches 4 count OYO PUTS 1 lap – turn around and PUTS 1 lap – turn around and PUTS 25 SSH 4 count OYO PUTS 25 SSH 4 count OYO PUTS 10 gas pumps OYO PUTS 10 gas pumps OYO PUTS Run to back of school by curbs behind theatre – PUTS 10 Jumps over curbs – 4 count – call # – PUTS 10 Jumps over curbs – 4 count – call # – PUTS 10 Mike Tyson’s OYO PUTS 10 Mike Tyson’s OYO PUTS Run back to bottom of the hill behind the school PUTS 20 Monkey Humpers OYO PUTS 20 Monkey Humpers OYO PUTS Against wall 6 decline merkins OYO PUTS 1 lap – PUTS 1 lap – PUTS 10 Burpees OYO PUTS 10 Burpees OYO PUTS Line up on Goal line, 20 yard Crawl Bear, 60 yard Craw Bear, 20 yard Crawl Bear Some misc. SSH, Planks to finish it off.
The PUTS workout didn’t seem to go as well as I wanted. I am Q next week – I will improve.
Reservoir Park, Harrisburg PA – PAINFUL PREQUEL (Followed by CrossFit Gamma workout in Hershey)
Saturday, 7:00 AM
1 PAX posted for the workout: HK Hershey Kiss (Q)
WARM UP Mosey from parking lot down to bottom of steps, up to top of play ground, down to parking lot, back up to Do Not Enter sign, up behind police station, then back down to playground / pull-up bars
THE THANG: PAINFUL PREQUEL -Fibonacci Style: 15, 30, 45, and 60 second time intervals -Work interval 1 = 1 rep of movement ==> plank for remainder of interval -Rest interval = rest 1 interval length -Work interval 2 = 2 reps of movement ==> plank for remainder of interval -Rest interval = rest 1 interval length -Continue until entire interval is full of reps with no time to plank ==> move to next interval or exercise
In a group, each man will meet their full range of reps at different times depending on the movement and their strengths & weaknesses. Those who still have time to rep & plank continue.
Those who have already reached their full rep range within the work interval switch to burpees until the last man has reached max reps within the alotted time frame
Example from pull-ups today: 15 second interval: 1 rep, about 13 seconds plank 15 seconds rest 2 reps, about 10 seconds plank 15 second rest 3 reps, about 7 seconds plank 15 seconds rest 4 reps, about 4 seconds plank 15 second rest 5 reps, 0 seconds plank
Switch to 30 second intervals and repeat the pattern for 30 seconds, then 45 seconds, then 60 seconds.
Movements today were:
The Pull-Up Alternating Luges Big Boy Sit Ups
POT Prayers for injuries to heal Prayers for the group to grow
2 PAX posted for the workout: Couch Burner & HK Hershey Kiss (Q)
WARM UP Arm circles forward 10ic Arm circles backwards 10ic Side Straddle Hops x 20 ic Mosey around parking lot, up stairs, and over to pull-ups
THE THANG: Slow & Fast The SLOW (4 count concentric movement, 4 count hold at max tension, 4 cont ecentric movement, 4 cont hold, repeat) 4-count tempo : Pull-up x 5 Merkin x 5 Pistol Squat x 10 alternating legs Air Squat x 10 Mosey to Parking Lot Walking lunge figure 8 around parking lot x1 forward, x1 backward
Mosey around parking lot, up stairs, and over to pull-ups
The FAST: Each rep as rapid as possible: Pull-up x 5 Merkin x 5 Pistol Squat x 10 alternating legs Air Squat x 10 Mosey to Parking Lot Sprint straight-aways figure 8 around parking lot x2 (4 sprints total in 2 figure 8s with sprints)
MARY WWII Situps w feet against curb x 10ic WWII Situps w feet over curb x 5ic WWII Partner Situps w feet on shoulders of partner (recommended facing away) x 5ic then partners flip flop
COT Prayers for health of Couch Burner’s children and keeping away from viruses/illness out there, his mother and safe travels for her discernment and guidance, and safe travel back to Pittsburgh Prayers for healing Flintstone & ther PAX’s injuries Prayers for more men to come out and existing PAX to return
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 but perform the second exercise working from the Church to the field. Rinse and repeat for the 3rd and 4th exercises. Round #1 – 10 Burpees. Round #2 – 20 Merkins. Round #3 – 30 LBC’s. Round #4 – 40 Lunges (20 each leg). Round #5 – 50 Plank Jacks. Round #6 – 60 Squats.
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Please keep all our HIM in your thoughts and prayers.
F3 message –The 3rd F from Ron Hutchcraft Ministries was shared after completing Round #4. See Below….
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Please keep all our HIM in your thoughts and prayers.
At a party with some of our ministry staff and volunteers, we had a lot of fun with a common party game. You know, each person brings something they really want to get rid of, beautifully wrapped, of course. Everyone draws a number. When your number comes up, you have the choice of opening one of the unopened gifts and making it yours or taking that unopened package and trading for what someone else has already opened, and then you leave them with whatever is in that still-wrapped package. Somehow, there always ends up being a few items that everyone wants. And depending on how aggressive your people are – and we’ve had some pretty aggressive ones – they remember who’s got the hot item and they go after it with a vengeance. Those few items just keep moving around in trade after trade.
My sister-in-law, who is a wonderful worker in our ministry, actually drew the #1, which meant she didn’t get to make a trade at the beginning. But while the trading frenzy for the evening’s hot items got more and more intense, she just sat peacefully and quietly through it all, because she remembered the oft-forgotten rule of the game. Since #1 didn’t get to make a trade at the beginning of the game, she makes the last trade of the game. So all along, she knew what she wanted. And all along she is sitting there thinking, “I know how this is going to end!”
I’m Ron Hutchcraft and I want to have A Word With You today about “Knowing the Ending.”
One of the exciting things about what God reveals to us in His Word is that we get to see how things are going to end. The frenzy and chaos may last quite a while, there may be lots of twists and changes, but, like my sister-in-law’s perspective on that game, there is no question about how it’s going to end up.
Our word for today from the Word of God is the incredible promise of Romans 8:28; the verse that one great writer called “a soft pillow for a long night.” Later verses will declare that if God is for us, no one can successfully be against us, that Christ’s love makes us conquerors in the worst of life’s disasters, that there will never be a life-quake so severe that it will be able to take us out of Jesus’ love. But before all that, this promise of how everything in a believer’s life will end up. “And we know that in all things God works for the good of those who love Him, who have been called according to His purpose.” In the King James, “God works all things together for good.”
During the game, it can get really frantic. In fact, it can even hurt a lot. The verse doesn’t say everything is good. It says God is working everything together for good – the agony, the ecstasy, the pains, the gains, the losses, even what the devil is doing to you. Paul’s thorn in the flesh wasn’t good in itself; it hurt him, it frustrated him, and the Bible says it was a “messenger from Satan.” But Paul saw the good that came later in the game. The pain had brought him to the end of himself and into an experience of God’s power that only the powerless ever touch. The gain was far greater than the pain.
That is the implied guarantee of Romans 8, that God will not allow it in your life unless it can be used for a greater good. No matter how hard this current situation is to understand, no matter how almost unbearable the pain, it’s possible for you to keep going with this unexplainable sense of peace and well-being. Because while God never guarantees that all the chapters will be happy, He does guarantee a happy ending.
The outcome – a better family, a better ministry, a better business, a better you if you will stay on the Jesus-path, if you will let the struggle turn you to your Lord, not away from Him. He will do what will bring you the greatest good and Him the greatest glory. Relax in that guarantee, no matter how it looks now.
As the pressure and the frenzy increase around you, you’ll be able to sit there with this wonderful inner calm saying because of your Sovereign Lord, “I know how this going to end.”
WARM O RAMA: IN CADENCE —- SSH x 20, Cherry Picker x 20, Morrocan Night Clubs x 20, Smurf Jacks x 20, Travoltas x 20, Elwoods x 20
THE THANG:
(1). Each HIM receives a die to carry with him through the workout. The PAX mosied to a series of stations located throughout Lewes (Canal Gazebo, Canal Lot, St. Peters Wall).
(2). Before the PAX arrived at each station, the QIC threw his die. The group then performed ten times the number of Merkins shown on the initial dice throw.
(3). Upon completion of these Merkins, the PAX mosied to the next exercise station to perform the following routine: (a) Seal Jacks, (b) Tennesee Rocking Chairs, (c) Smurf Jacks, (d) Travoltas, (e) Elwoods, (f) Mountain Climbers. The number of repetitions for each exercise was determined by the sum total of all dice thrown by the PAX.
(4). The QIC then throws his own die and the PAX performs ten times that number of Merkins before again proceeding to the next station.
THIRD F:
The question posed was why vote on Super Tuesday? And if there is a reason, is this reason relevant to anything else happening to us? The QIC suggested that voting is an opportunity to think through what is important, to be inquisitive, and then to be intentional with the information gathered.
If this is a valid reason to vote – and to decide how one is voting – this same approach might be applicable to situations at home or work when an important decision needs to be made. Inquire, think, act. Simple…..?
And since there is a Presidential election coming our way, here are words of wisdom from earlier office holders:
“It’s easier to do the job right than to explain why you didn’t. (Van Buren)
“Amazing what you can accomplish if you don’t care who gets credit.” (Truman)
“In matters of style, swim with the current. In matters of principle, stand like a rock.” (Jefferson)
“Accomplishment is a journey, not a destination.” (Eisenhower)
“Presidents are like cemeteries, there are lots of folks under you and no one is listening.” (Clinton)
“If I walked across the the Potomac, the headline would read ‘Johnson can’t swim'”. (LBJ)
“I left an order to be awakened in case of any emergency, even if I was in a Cabinet meeting.” (Reagan)
COT / ANNOUNCEMENTS / PRAYERS
Milton Parade coming – See Pre Blast for workout next Saturday
