Mosey Wharf 10 merkins / 20 air press… repeat minus 1 rep Mosey – stop in front of camera for 10 Monkey Humpers Mosey Courtyard 10 burpees / 10 SSH minus repeat minus 1 rep Mosey Parking Lot 10 squats / hold for 10 seconds repeat minus 1 rep / 1 second Mosey Beach 10 LBCs / 10 Windshield wipers repeat minus 1 rep Mosey back to start
You: If you got whooped by your fartsack this morning
If your fartsack hit you as hard as Poirier hitting McGregor, if you’re reading this from a distance, or, if you sadistically enjoy recalling what you’ve been through in the Gloom, here’s how it went down:
WARM-O-RAMA:
SSH – 10 IC
Swartzjacks – 10 IC
Windmill – 15 IC (via Woodstock)
Toy Soldier Squat Jumps (Toe touches [Toy Soldier], Jump w/hands to side & slightly out, down to Squat – Rinse & Repeat)
Single Arm Flying-Squirrels – 5 each arm, OYO
Seated Reverse Crunch – 15 IC (On six, hands to side/slightly back for stability, Feet 6″, knees together, bring up to chest, extend back out to 6″, knees slightly spread, bring to chest, extend back out to 6″, rinse & repeat)
WACH Merkins – 10 OYO, Wide-Arm to Close Hand (Wide-Arm down, on Up hands come off ground and go to Close Hand, back up, hands go to Wide-Arm, Rinse & Repeat)
TODAY, GOTTA KEEP MOVING! — We’re going to do a few sets of double-deuces as we go (22 double-time steps under ruck to increase pace and to remember the average veteran suicide rate is 22/per day).
THE THANG: *Rest position for each workout is Plank, if you stop moving plank it up!
RUCK UP – 30lbs • 10 – No Crawl Dragon (Stationary w/ruck)
Movement to dentist office: • 75 – Ruck Squats
Movement to Orchard St. • 75 – Shoulder to Shoulder
Movement to Mulberry St. • 75 – Ruck Swings
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YHC took a brief moment to share the 3rd F:
Ephesians 5:25 says, “Husbands love your wives, just as Christ also lovedthe church and gave Himself up for her.”
As I was laid up with Covid19 in early December I’d announced on the F3 First State Groupme that I was going to “make the best of my time” by watching every episode of Band of Brothers. I mean, really, who ever gets the time to do that? None of us! We’re hard-working family oriented HIM! I was licking my chops with anticipation of an uninterrupted block of quarantine so that I could watch the series without excuse. I assumed I’d be down for 3-4 days and then jump back into action (well, I did not expect to be out over a month!).
What I also did not anticipate was that Band of Brothers would have to wait. I tested positive, so that meant my wife (a school teacher) also had to quarantine and teach from home. Have you ever tried to watch Band of Brothers while your wife is teaching 4th graders remotely from the next room? It really doesn’t work…at all. Band of Brothers was out!
Another blissful thing I did not anticipate as I lay on the couch growing worse each day, was the joy I had watching and listening to my wife teach her students. While I initially fussed (under my breath, of course) about being unable to watch the B.O.B. series, I was met with the pleasure of hearing/seeing my M teach. I’d sacrifice B.O.B. again to hear/see her do what she does. I honestly believe she’s THE BEST teacher around! I always have. I’d say that even if she wasn’t my M. She is one of those rare people who is doing what she loves, so she loves what she’s doing. She is one of those rare people who is doing EXACTLY what they’re called to do–and it is most obvious not only in the way she teaches, but, as much, in the way she genuinely loves each of her students.
Band of Brothers you’ve got nothing on my M! I loved watching and hearing her in action. There’s no way I could’ve (or should’ve) demanded she teach elsewhere in our house just so that I could corner the market on watching an HBO series. I love the whole series; it’s excellent! I’ve watched it before…a few times, but I was blessed instead to follow the Biblical counsel of the Apostle Paul to the Ephesians: “Husbands love your wives, just as Christ also lovedthe church and gave Himself up for her” (5:25). As HIM let’s pursue sacrificial ways (great & small) to demonstrate our love for our wives–giving them our all as Christ gave His all for the church.
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Movement to Shipbuilders • 75 – Ruck Deadlifts
Movement return to AO, Endex
NUMBER-RAMA
NAME-O-RAMA:
COT:
Announcements: Nuttin honey
Prayers: Rocky family lifted up during their time of grieving the loss of a loved one; our brother Streudel lifted up as he’s facing some tests/results today.
Ruck workout complete, to include many reps in honor of the 75th Ranger Regiment, four sets of double-deuces to be kept aware that there are an average of 22 American vets daily who take their own lives, and a total of .86 miles.
Shout out to Chattahoochee celebrating his 4-yr-Manniversary today. He was our longest serving Site-Q and is one of the most consistent PAX you will see. Follow him! Great to know you brother!
Always honored to lead. Thanks to all the PAX who won THAT FIRST BATTLE, dropped the DRP, and posted even knowing it was going to be a ruck beatdown. Let’s keep getting comfortable being uncomfortable. Aye?
Aye!
~Chappie, out!
Ran out of time. Here’s what we missed:
Movement to Pediatrician’s at Willow St. • 75 – Ruck Pulls
It was very windy and chilly this morning. The rain held off for the workout but we almost got washed away doing our wall sits as the tide rolled in quickly. YHC barely climbed up the sea wall while Sharkbait ran up beach.
Disclaimer given
Warmups Jump Rope Moroccan Night Clubs T Pots Hillbillies Windshield wipers Tried to do kickers but YHC muscle cramped so we stopped.
The Thang Mosey 25 squats – bear crawl – 25 squats 20 merkins – crab walk – 20 merkins 15 burpees – walk – 15 burpees 10 mtn climbers (4 count) walk – 10 mtn climbers 5 mike tysons – crawl bear – 5 mike tysons Mosey around Old Fishermans Wharf then over to main wharf for some wall sits on the beach. Tide came in and we moved the wall sits to the out house!
All i/c 21 Seal jacks 21 Plank jacks 21 Mountain man pooper 21 Cherry picker Capri lap – side shuffle across parking lot, nur, side shuffle, and mosey 21 SSH 21 Seal waves 21 Imperial walkers 21 Crab flippers
The Thang
Each HIM grabs 2 coupons.
Do 21 of the following exercises: Curls – bear crawl across parking lot, nur back Big boys – Lt. Dan across parking lot, nur back Abyss merkins – mosey across parking lot, Dan Lt. Back Rows (per arm) – side shuffle across parking lot, nur back High pull – side shuffle opposite direction across parking lot, nur back
3RD F Disciplines of a Godly Man A Great Friendship 1 Samuel 13-20
Man maker – muder bunny across parking lot Over head carry across parking lot
6 strong 💪 (one FNG) this morning at Bash at the Beach AO. Weather (again) was far from gloomy as we are in the middle of an odd winter heat wave.
Disclaimer Given
Warm up 25x Grady Corn 20 IW 20 HB 25x Squats 10x T pots (each side) 25x SSH
The thang Mosey… Merkins – 10 – Alternate 1 hand on a curb. Bunny hop 25 yds 15 burpees walk back for 10 more alternating curb merkins. 10 Vertical windshield wiper (on 6, feet up and over) then bunny hop and do 15 burpees. Walk back and do 10 more vertical WW’s.
Mosey to wharf – 10 squats, hold AL Gore for 10,… repeat all the way to 1
Mosey to beach – 60 sec wall sit, 60 sec low plank 45 sec wall sit, 45 sec low plank
Mosey on beach to start
FNG like the SSH’s the most, so we finished off beatdown with 2 minutes of SSH
Bolt 45’s – 15 squats full up to half way down, 15 squats half way down to full down, & 15 squats full motion. All completed IC as a 4 count.
American Hammers – 50 IC
Cherry Pickers – 20 IC
Mosey @.5 miles to Holy Hill
The Thang
1st & 10 Routine per the Exicon…Well sort of….:)…..Perform 10 merkins and 1 burpee. Nur up the hill and run down. Perform 9 merkins and 2 burpees. Nur up the hill and run down. Perform 8 merkins and 3 burpees. Nur up the hill and run down. You recognize a pattern developing here. Pax took a break for the 3rd F (see below) after completing the round starting with 5 merkins. After the break for the message, all HIM completed the rounds down through 1 merkin and 10 burpees with a final Nur up the hill and the run down.
Mosey @.5 miles back to CHOP.
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Prayers were offered for multiple needs within the attending PAX, but please keep all our HIM in your thoughts and prayers.
I heard a while back about a novelty company that made a lot of money on people having birthdays that they might not be real excited about. You know, like those milestone birthdays: 40, 50, 60. I’ll stop there. Of course, if you’re sad about how many birthdays this is, consider the alternative. That means you’ve stopped having birthdays, and that’s not good. This company actually produces a whole line of birthday products called “Over the Hill.” Maybe you’ve seen them. There are these black balloons with these words on them, black banners, cards; all kinds of dark little reminders that tap into the very things you don’t want this birthday to mean. A friend of mine was facing the classic Baby Boomer crossroads of turning 60 and was talking about it to an older man that he knew. And that man said something that made me laugh several times since then. He said, “Hey, how can I be over the hill when I’ve never even made it to the top yet?”
I’m Ron Hutchcraft and I want to have A Word With You today about “Time is Slipping Away.”
After I stopped laughing, I realized that’s how a lot of folks feel about their life. Where did it go? How can it be flying so fast? Especially when there’s so much I thought I would have or do by now and I haven’t. Job said it this way in the Bible, “My days are swifter than a runner” (Job 9:25).
I remember telling the quarterback of our high school’s freshman football team, “Hey, Chris, you’re going to blink your eyes and suddenly you’ll be a senior playing your last games.” He smiled, “Yeah, whatever.” One day in the senior locker room, he reminded me of what I had told him when he was just starting high school. He said, “Where did it all go so fast? Wasn’t I a freshman just yesterday?” I well know the feeling.
Our word for today from the Word of God, James 4:13-14 put our little journey on this planet into perspective. The Bible says, “Now listen you who say, ‘Today or tomorrow we will go to this city or that city, spend a year there, carry on business and make money.’ Why, you do not even know what will happen tomorrow. What is your life? You are a mist that appears for a little while and then vanishes.”
And at that point, now I’m… this is me talking, “It’s all about eternity.” A friend of mine was at a class reunion where he was talking with a classmate who had become a very successful physician. As the conversation turned somehow to talking about God, the doctor just said very candidly, “Frankly, I’m nervous about eternity.”
You know what? We should be, if we’re not ready for the God we’re going to meet on the other side. Actually, the Bible tells us that we couldn’t be more “unready” to meet God. Isaiah 59:2 says, “Your sins have separated you from your God.” The Bible makes it clear that we’re all in deep trouble with God because as it says, “all have sinned and fallen short of God’s glory” (Romans 3:23). We’ve been so busy pursuing the elusive goal of happiness and success that we have forgotten eternity.
And waiting to get ready for it is just foolhardy. As the Bible says, “Do not boast about tomorrow, for you do not know what a day may bring forth” (Proverbs 27:1). How many funerals have we been to of people who thought they had more time; maybe lots more time, and suddenly it was over.
We’re not ready for eternity unless every sin of our life has been erased from God’s book. And there’s only one person who can do that: the person who died to pay for that sin, and that is Jesus. In the words of the Bible, He “made peace (with God) through His blood, shed on the cross” (Colossians 1:20). The choice is simple. Either we put our trust in Jesus and His death for our sins, or we pay that death penalty ourselves – forever. Jesus came to give us heaven. Once you come to His cross and put your total trust in what He did there for you, death is no longer the end, it’s just the beginning! All death can do, then, is take you to heaven if you belong to Jesus.
If you don’t belong to Him, if you’re not sure you do, don’t risk another day without Him. The Bible says, “Today, if you hear His voice, do not harden your heart” (Hebrews 4:7). I urge you as soon as you possibly can today to say, “Jesus, you died for my sins so I don’t have to. You’re my hope. I’m Yours.”
Listen, our website is there to help you cross that line. And I’d encourage you to go there today. It’s ANewStory.com.
The days, the years really do fly faster than we ever dreamed; each bringing us closer to our last day. There’s just such peace in knowing you’re ready for eternity whenever it comes.
3 strong 💪 this morning at Bash at the Beach AO. Weather was far from gloomy as we are in the middle of an odd winter heat wave.
Dislaimer Given
Warm up 25x Grady Corn 25x Squats 25x SSH 10x T pots (each side)
The thang Mosey… Merkins – 10 – Alternate 1 hand on a curb. Bunny hop 25 yds 15 burpees walk back for 10 more alternating curb merkins. 10 Vertical windshield wiper (on 6, feet up and over) then bunny hop and do 15 burpees. Walk back and do 10 more vertical WW’s.
Mosey to beach – 60 sec wall sit, 60 sec low plank 45 sec wall sit, 45 sec low plank 30 sec wall sit, 30 sec low plank 15 sec wall sit, 15 sec low plank
Mosey on beach to start
10 merkins, 20 air presses…. reduce by 1 Merkin and 2 air presses all the way to 1 10 LBCs, 20 American Hammers… reduce by 1 LBC and 2 AH’s all the way to 1
The Super 21 “Streudel Special”. 1 Merkin to 1 Big Boy Sit up. 2 Merkins to 2 Big Boy Situps. 3 Merkins to 3 Big Boy Situps, etc., etc., etc. But wait there is a twist….after each set completed of #1 though #5 you will do 21 Imperial Walkers. After each set completed of #6 through #10 complete 21 Mountain Climbers. After each set completed of # 11 through #15 complete 21 Monkey Humpers. After each completed set of #16 through #20 complete 21 Prisoner Squats. After the final set of #21 Merkins to 21 Big Boys then finish strong with 21 Burpees.
F3 Message
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Please keep all our HIM in your thoughts and prayers.
Health clubs and spas love January! Business skyrockets as December bulges turn to January workouts.
A “new year” sounds like a great time to work on a new you. Thus, the infamous New Year’s resolution. “A firm decision to do or not to do something.”
Sadly, research shows that about 88% of our resolutions won’t happen.
It’s not that we aren’t sincere about wanting to improve. We really do want to be healthier. Spend more time with the family. Get out of debt. Do better in school. Clean out the junk. In our house. Or in us.
So why do our great intentions so often end in failed commitments?
My work has put me in the middle of many folks’ efforts to change. From their experience – and too much of my own – I’ve seen four reasons we fail.
1. We’re not specific.
Goals have to be more than general intentions. “I’m going to be a better husband” … “I’m going to get in shape” … “I want to make more of a difference” – nice ideas. Not likely to succeed. “I’m going to give my wife all of my attention at least once a day” … “I’m not going to eat after 6 o’clock and I’ll spend 20 minutes on the treadmill each day” … “I’m going to volunteer at the shelter” – those are specific – and measurable – enough to give a person a decent shot at real change.
2. We’re not accountable.
A resolution between me, myself and I is just too easy to forget. But when you announce to several key people the commitment you’ve made, you’ve put yourself on the line to do it. Like the Bible says, “Two are better than one … if one falls down, his friend can help him up.”
3. We give up too soon.
Babies learn to walk by a process I call “step … boom!” They fall down, but they don’t stay down. They get up! Next time – “step, step, step … boom!” Until one day they’re rocketing across the room. Sadly, when we fall down in our effort to do better, we too often stay down. But one day’s failure is just that. One day. Keep it that way. Get up and keep walking!
4. We have a power shortage.
Especially when it comes to the changes that really matter. Breaking the cycle that’s hurting the people I love. Conquering the dark part of me that has brought me down again and again. Moving beyond the pain of my past. Attacking that fatal flaw that has cost me so much.
Every new year has the same last name. “A.D.” 2015. A.D. “Anno Domini.” The year of our Lord. Measured by how many years it is since Jesus Christ came.
My whole life has been “B.C./A.D.” The me I couldn’t change before Christ took the wheel of my life. And the changed life He’s made possible since I gave me to Him.
I thought I could only trust me to drive. But I drove into too many ditches. Ran over too many people. Crashed too often. I couldn’t get me to the man I want to be. I need to be. That the people I love need me to be.
Like one of the men who wrote the Bible. He said, “I want to do what is right, but I can’t. I want to do what is good, but I don’t … Who will free me from this life that is dominated by sin and death?”
I know that feeling. And I’ve found the power to change where that Bible-writer found it. “Thank God!” he said – “The answer is in Jesus Christ our Lord.” It took the Man who died for my sin to give me the power to beat my sin.
My personal B.C. – a man I didn’t want to be. My personal A.D. – the man I could never have been without the great Life-Changer.
8 HIM beat the fartsack on this frosty morning for a little frosty fun. Q was thinking of introducing Lt. Michael Murphy to the PAX bit do to excessive Merkins at the grit mill yesterday we met Cpt. THOR instead.
Warmup – 25 SSH, 20 Windmills, 20 cherry pickers, 15 smurf Jack’s, 20 mou train climbers, all IC. 10 arm circles forward 10 backwards to.
Approximately 1 mile run threw town ending at the old HOB elementry.
Captain Thor. 1 big boy 4 american hammers. 1:4 ratio until 10 big boys 40 american hammers are complete.
Mosey the short way back to CHOP
Toysoldier set 40 LBC, 25 E2KS, 15 BIGBOYS followed by 20 flutter kicks IC.
For.the 3rd F I spoke a little about my experiences 30 years ago on Jan 16th president George H. W. Bush announced the start of what would be called operation Desert storm a military operation to expel occupying Iraqi forces from iraq.
