13 strong 💪today at Carmel High. Chiclets joined us DR from Omaha and Priorities and Honest Abe were back to visit. We also welcomed FNG Leafy Greens. Weather was perfect Carmel Summer. Overcast but this time a little warmer than normal. It felt great to have Priorities and his 2.0 back. Like he said… it felt like home.
Disclaimer Given
Warm Up:
Michael Phelps Grady Corn T Pots Heel Raises Modified SSH Modified Squats
The Thang
Line up side line. Everyone gets jelly bean. Eat 1 JB and do 15 burpees here, at both hash lines, and at side line Eat 2 JB and do 10
* Note the Jelly beans may have some strange flavors like stinky shoe, rotten egg, etc.
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.
Windmills – 20 IC
Mosey @.5 miles to Oh Hill No
The Thang
The Modified Slugger & Toy Soldier Routine. Crawl Bear up the Hill and Bear Crawl down and complete 20 Diamond Merkins, 20 wide armed merkins and 20 Hand Release Merkins. Crawl Bear up the hill and Bear Crawl down and complete a Toy Soldier Set 100 LBC’s, 50 E2K’s each side and 25 Big Boys. Rinse & Repeat as time allows.
F3 Message
Mosey @ .5 miles back to the AO.
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.  Â
It was the end of the day at the 1968 Mexico City Olympics – only a few thousand spectators were in the stadium as the last of the marathon runners were carried off in exhaustion to the first-aid stations. More than an hour earlier and Ethiopian runner had been the first to cross the finish line in this grueling 26-mile event. As the remaining spectators prepared to leave, they were stopped by the sound of sirens going off and policemen blowing whistles. There, entering the stadium came a lone figure wearing the colors of Tanzania – his name was John Akhwari. He was the last man to finish the marathon.
His leg was bloodied and bandaged, and he grimaced with each step. He had severely injured his knee in a fall, but painfully, he hobbled around the 400-meter track. The spectators who were still there just got to their feet and applauded as if he were the winner. After he crossed the finish line in excruciating pain, he was asked why he hadn’t quit when he had no chance of winning a medal. His answer: “My country did not send me 7,000 miles away to start the race. They sent me 7,000 miles to finish it.”
Well, I’m Ron Hutchcraft and I want to have A Word With You today about “Finishing Your Race.”
When God wanted to give us a mental picture of our life and our service for Him, He used an Olympic image – running a race. And you’ve been running the race He set out for you – but you’ve been hurt – you’re running with pain – you’ve been disappointed – you’re bloodied and bandaged. And you may be tempted to drop out of the race. But you haven’t reached the finish line yet.
The great Apostle Paul must have felt that way many times. But we have this report from the finish line – it’s in our word for today from the Word of God in 2 Timothy 4:5-8. He starts out addressing his next generation leader, Timothy – who’s been hammered, discouraged, and considering quitting. “Keep your head in all situations, endure hardship, do the work of an evangelist, discharge all the duties of your ministry. For I am already being poured out like a drink offering…” Just imagine an Olympic runner, collapsing as he crosses the finish line, having given all he had to give in the race. “I have fought the good fight, I have kept the faith, I have finished the race. Now there is in store for me the crown of righteousness, which the Lord…will award to me.”
The problem with too many of us is that we run hard for a while – but we quit before the end of the race – when Jesus has called us to be that lone runner who knows he or she was put here to finish the race, no matter how painful it is. Maybe you’re one of those exhausted runners on Team Jesus who says, “Look, I served my time, I worked very hard for the cause – I’ll just step aside and let others do the running now.” Listen – in the service of Jesus Christ, there is no such thing as early retirement! God may change your assignment, but He’ll never leave you without one until the day you see Him!
Maybe you’ve been tempted to quit an assignment God has given you – and He’s coming to you right now saying, “Finish the race.” Run with everything you’ve got, not halfheartedly. Remember, He gave everything He had in His race to rescue you – and even though He was beaten and bloody, Jesus didn’t quit until He had crossed the finish line. Run the whole race – He’ll be waiting to embrace you as you cross that finish line for Him.
4 strong 💪 this morning. YHC arrived at the AO early but stayed in his car because of the cold. Then when YHC got out of the car it was actually warmer outside of the car than inside. That’s taking microclimates to the extreme.
Disclaimer Given
Warm Up Grady Corn Imperial Walkers Hill Billies Heel raises
The Thang Bear Crawl to the water Mosey to sea wall Line drawn in the sand… Lung to line, 10 burpees, mosey back… repeat less 1. First person calls it. Mosey to boat dock Box Jumps & Merkins… which Sharkbait pointed out was not much different from the burpees we just did. Mosey to sea wall Wall sits and planks Mosey… then crab walk to start (where the birds were watching us with intrigue) 5 mins of mary… gas pumps, LBCs… Moroccan Night Clubs
4 strong 💪 today for a glorious beatdown led by YHC. We all pondered why Jenny is back with Ben… actually, no, that’s not true. That didn’t even cross anyone’s mind this morning.
The Thang: Crawl Bear to the bay over the sand 10 BBS 10 Merkins 10 Squats Bear crawl back
That was fun.
Now repeat exercise and run the block 5 times (ok, it was a parking lot.. but if I didn’t call it a block the title to this post would make absolutely no sense.)
Mosey… SSHs as we wait out DPRs calf cramp
Squats & Al Gores 10,9,8….10
Mosey to sea wall (shuffle really after those squats…)
10 strong 💪 this morning at Carmel High. Weather was fantastic. A cool 55 degrees and foggy. Basically like every summer morning here in Carmel.
It was great to see Natty downrange from F3 Knoxville join us and come to coffeteria, too. Also great to see Bru Ha Ha (MIA since July 2020), whom YHC mistook for his younger brother Jagger. Sorry Bru Ha Ha!
Disclaimer given
Warm Up: 10 Michael Phelps 50 SSH 100 Grady Corn (yes! we made it to 100! Only a few moans from the pax. The batwing king loved the grady corns.) 20 Cherry Pickers 10 heel raises
The Thang: On Track… For 2 laps: 2 merkins, Run ¼ track, 4 merkins, run ¼ track, 6 merkins, run ¼ track 8 merkins for 4 laps. If first at ¼ mark do 2x exercise, if you are 2nd, do 1.5x exercise. If last, skip exercise and keep running. Sorry for the complex math!
Repeat: Burpees, Absolution, Situps
Great to watch Beach and Natty duke it out on the last 1/4 mile run. Natty took it.
Line up on goal line. Crawl bear 50, run back, crawl bear 25, run back. YHC thought that would take longer than it did so lets Crawl Bear to the 100 and run back.
Still time…
Freddy Mercury’s, Rosalitas, 6 inches….
Announcements: * Contact Beach SOON! about F3 Shirt order… 10% discount and free shipping * Contact Sharkbait about F3 Monterey custom shirt order * RSVP to YHC if you are coming to Dinner at YHC house. Pizza, etc. Priorities will be in town and joining us.
Another day in paradise. I am not sure what the temperature was. Same as most summer mornings. Overcast and beautiful.
Beatdown was similar to a beatdown from a month ago except substituting Burpees for Big Boy Sit-ups. Not too original but YHC promised a no-run beatdown.
Disclaimer given
Warm Up Sun Gods (Yup, that was it)
The Thang 3 Big Boy Sit-ups, then Imperial Walkers for 1 minute 3 Big Boy Sit-ups, then Freddy Mercurys for 1 minute 3 Big Boy Sit-ups, then Heel Raises for 1 minute 3 Big Boy Sit-ups, then American Hammers for 1 minute 3 Big Boy Sit-ups, then Hill Billies for 1 minute 3 Big Boy Sit-ups, then LBCs for 1 minute 3 Big Boy Sit-ups, then Plank Jacks for 1 minute 3 Big Boy Sit-ups, then Grady Corn for 1 minute 3 Big Boy Sit-ups, then Moroccan Night Clubs for 1 minute 3 Big Boy Sit-ups, then Absolution for 1 minute 3 Big Boy Sit-ups, then Gas Pumps for 1 minute 3 Big Boy Sit-ups, then Merkins for 1 minute 3 Big Boy Sit-ups, then Floyd Mayweathers for 1 minute 3 Big Boy Sit-ups, then Rosalitas for 1 minute 3 Big Boy Sit-ups, then Mike Tysons for 1 minute 3 Big Boy Sit-ups, then Arm Circles for 1 minute 3 Big Boy Sit-ups, then Rowers for 1 minute 3 Big Boy Sit-ups, then Groiners for 1 minute 3 Big Boy Sit-ups, then Mtn Climbers for 1 minute 3 Big Boy Sit-ups, then 6 Inches for 1 minute 3 Big Boy Sit-ups, then SSH for 1 minute 3 Big Boy Sit-ups, then Shoulder Taps for 1 minute 3 Big Boy Sit-ups, then Squats for 1 minute 3 Big Boy Sit-ups, then Air Presses for 1 minute 3 Big Boy Sit-ups, then High Knees (thanks GRS) for 1 minute 3 Big Boy Sit-ups, then Jane Fondas for 1 minute 3 Big Boy Sit-ups, then LBC with a Gas Pump for 1 minute 3 Big Boy Sit-ups, then Lunges for 1 minute 3 Big Boy Sit-ups, then Plank for 1 minute
9 strong 💪 today for a modified F3 Chattanooga “Burph.” The snooze button was very poplar today as we started off with 5 and ended with 9. Weather was Monterey perfect – cool, overcast, foggy in the upper atmosphere (aka clouds) and a sprinkle of wetness as one ran.
Disclaimer Given
Warm Up Michael Phelps Grady Corn T Pots
The Thang To the track: 10 burpees 20 merkins 30 squats Run lap… do for a total of 6 rounds & then pick up 6
Goal Line – bear crawl to 100….
Back to the track: 5 burpees 10 merkins 15 squats Run lap… repeat 1 more time.
Circle up… 50 imperial walkers and some arm holds to end it.
Announcements: Closing down F3Monterey Slack workspace and moving to the nations Slack workspace. We have an F3Monterey channel on that page. Sign up here: https://f3nation.com/slack/
Signups for Concorso Italiano volunteer. See links in Slack channel to sign up or talk to Beach.
Save the date: September 4th for the 4 year F3 Monterey anniversary BBQ and other events. Events still being worked on.
No, that title is not a shout out to Britney Spears; rather, it’s actually a shout out to Roger Sparks. His book, Warrior’s Creed is where YHC got the idea of running with water in your mouth. The PAX who won THAT FIRST BATTLE and posted at the Aegis in Georgetown, DE for a Chappie-led workout were treated once again to this practice–a total mental exercise! We did it before. Last time 4 of 12 PAX (33.3%) made the 0.5 distance. The other 8 were peeved with themselves and YHC could sense they wanted another shot at it, so, Oops! We did it again. This time we raised the percentage of finishers (71.4%). That is 15 of 21 PAX were able to Mosey 0.5 miles without spitting out or swallowing the water they swigged at the starting point. This is a difficult challenge. It forces runners to breath through their nose, and it actually has some incredible physiological benefits to the heart-rate (a worthwhile study to do on your own, but a good place to start is Warrior’s Creed); the Apaches used the practice to identify whether young men were ready to be trained as warriors—however, they would run an entire day, up to 50 or 60 miles. A half-mile has been quite the test, we’re going to have to up our game. Oops! We’re going to have to do it again. In the meantime, here’s how it fit into today’s workout:
WARM-O-RAMA
SSH – 17 IC
High Knees – 76 (single count IC)
Swartzjack – 17 IC
Calf Raises – 76 (single count OYO)
Smurfjack – 17 IC
Windmill – 17 IC
Wosey to the darkside of he shrubbery planter. Lo and behold…bottles of water! Instructions to the PAX: Take a swig of water and keep it in your mouth without swallowing or spitting it out for the duration of 0.5 mile run. Nice easy mosey down W. Market Street, right onto Robinson Street, then to the end at the corner of Robinson St. and Edward St. Job well-done to the 15 PAX who completed this [mental] challenge and were rewarded with 17 Burpees. Shout out to Sink-O and Fireplex: Word on the street is that Sink-O repeated the challenge on the return to the AO and Fireplex is said to have made his first successful attempt.
After the water challenge PAX were treated to a public reading of The Declaration of Independence. (Read it, or if your familiar with it, scroll down to the Thang below) :
When in the Course of human events, it becomes necessary for one people to dissolve the political bands which have connected them with another, and to assume among the powers of the earth, the separate and equal station to which the Laws of nature and of Nature’s God entitle them, a decent respect to the opinions of mankind requires that they should DECLARE the causes which impel them to separation.
We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.—That to secure these rights, Governments are instituted among Men, deriving their just powers from the CONSENT of the governed,—That whenever any Form of Government becomes destructive of these ends, it is the Right of the People to alter or to abolish it, and to institute new Government, laying its foundation on such principles and organizing its powers in such form, as to them shall seem most likely to effect their Safety and Happiness. Prudence, indeed, will dictate that Governments long established should not be changed for light and transient causes; and accordingly all experience hath shewn, that mankind are more disposed to suffer, while evils are sufferable, than to right themselves by abolishing the forms to which they are accustomed. But when a long train of abuses and usurpations, pursuing invariably the same Object evinced a design to reduce them under absolute Despotism, it is their right, it is their duty, to throw off such Government, and to provide new Guards for their future security.—Such has been the patient sufferance of these Colonies; and such is now the necessity which constrains them to alter their Former Systems of Government. The history of the present King of Great Britain is a history of repeated injuries and usurpations, all having in direct object the establishment of an absolute Tyranny over these States. To prove this, let Facts be submitted to a candid world.
He has refused his Assent to Laws, the most wholesome and necessary for the public good.
He has forbidden his Governors to pass Laws of immediate and pressing importance, unless suspended in their operation till his Assent should be attained; and when so suspended, he has utterly neglected to attend to them.
He has refused to pass other Laws for the accommodation of large districts of people, unless those people would relinquish the right of Representation in the Legislature, a right inestimable to them and formidable to tyrants only.
He has called together legislative bodies at places unusual, uncomfortable, and distant from the depository of their public Records, for the sole purpose of fatiguing them into compliance with his measures.
He has dissolved Representative Houses repeatedly, for opposing with manly firmness his invasions on the rights of the people.
He has refused for a long time, after such dissolutions, to cause others to be elected; whereby the Legislative powers, incapable of Annihilation, have returned to the People at large for their exercise; the State remaining in the meantime exposed to all the dangers of invasion from without, and convulsions within.
He has endeavored to prevent the population of these states; for that purpose obstructing the Laws for Naturalization of Foreigners; refusing to pass others to encourage their migrations hither, and raising the conditions of new Appropriations of Lands.
He has obstructed the Administration of Justice, by refusing his Assent to Laws for establishing Judiciary powers.
He has made Judges dependent upon his Will alone, for the tenure of their offices, and the amount and payment of their salaries.
He has erected a multitude of New Offices, and sent hither swarms of Officers to harass our people, and eat out of their substance.
He has kept among us, in times of peace, Standing Armies without the Consent of our legislatures.
He has affected to render the Military independent and superior to the Civil power.
He has combined with others to subject us to a jurisdiction foreign to our constitution, and unacknowledged by our laws; giving his Assent to their Acts of pretended Legislation:
For Quartering large bodies of armed troops among us:
For protecting them, by a mock Trial, from punishment for any Murders, which they should commit on the Inhabitants of these states:
For cutting off our Trade with all parts of the world:
For Imposing Taxes on us without our Consent:
For depriving us in many cases, of the benefits of Trial by Jury:
For transporting us beyond Seas to be tried for pretended offenses:
For abolishing the free System of English Laws in a neighboring Province, establishing therein an Arbitrary government, and enlarging its Boundaries so as to render it at once an example and fit instrument for introducing the same absolute rule into these Colonies:
For taking away our Charters, abolishing our most valuable Laws, and altering fundamentally the Forms of our Governments:
For suspending our own Legislatures, and declaring themselves invested with power to legislate for us in all cases whatsoever.
He has abdicated Government here, by declaring us out of his Protection and waging war against us.
He has plundered our seas, ravaged our Coasts, burnt our towns, and destroyed the lives of our people.
He is at this time transporting large Armies of foreign Mercenaries to compleat the works of death, desolation and Tyranny, already begun with circumstances of Cruelty & perfidy scarcely paralleled in the most barbarous ages, and totally unworthy the Head of a civilized nation.
He has constrained our fellow Citizens taken Captive on the high Seas to bear Arms against their Country, to become the executioners of their friends and Brethren, or to fall themselves by their Hands.
He has excited domestic insurrections amongst us, and has endeavored to bring on the inhabitants of our frontiers, the merciless Indian Savages, whose known rule of warfare, is an undistinguished destruction of all ages sexes and conditions.
In every stage of these Oppressions We have Petitioned for Redress in the most humble terms: Our repeated Petitions have been answered only by repeated injury. A Prince whose character is thus marked by every act which may define a Tyrant, is unfit to be the ruler of a free people.
Nor have We been wanting in attentions to our British brethren. We have warned them from time to time of attempts by their legislature to extend an unwarrantable jurisdiction over us. We have reminded them of the circumstances of our emigration and settlement here. We have appealed to their native justice and magnanimity, and we have conjured them by the ties of our common kindred to disavow these usurpations, which, would inevitably interrupt our connections and correspondence. They too have been deaf to the voice of justice and consanguinity. We must, therefore, acquiesce in the necessity, which denounces our Separation, and hold them, as we hold the rest of mankind, Enemies in War, in Peace Friends.
We, therefore, the Representatives of the united States of America, in General Congress, Assembled, appealing to the Supreme Judge of the world for the rectitude of our intentions, do, in the Name, and by the Authority of the good People of these Colonies, solemnly publish and DECLARE, That these United Colonies are, and of Right ought to be Free and Independent States; that they are Absolved from all Allegiance to the British Crown, and that all political connection between them and the State of Great Britain, is and ought to be totally dissolved; and that as Free and Independent States, they have full Power to levy War, conclude Peace, contract Alliances, establish Commerce, and to do all other Acts and Things which Independent States may of right do. And for the support of this DECLARATION, with a firm reliance on the protection of divine Providence, we mutually pledge to each other our Lives, our Fortunes and our sacred Honor. (ALL CAPS: Emphasis added. Names of signers listed as well.)
Oh, look! A rather conspicuously placed stack of sandbags! WITH a Workout Deck secretly lurking within. Here’s how it went from there…
THE THANG
17’s – Merkins & Gas Pumpers (Plus, draw 3 cards from the workout deck in middle of the field along the way.) AND never pass a sandbag (unless you just placed it in the middle or at the end). Started with 16 Merkins at one end and 1 Gas Pumper at the other…all the way down to 1 Merkin and 16 Gas Pumpers. lots of 17’s and 76’s on this fine July 3rd, but we ran out of time before being able to pair up for cumulative 76 Burpees.
Mosey back to the AO:
COT:
Name-O-Rama – special shout out welcome to Breakfast Club from downrange Lexington, SC!
Announcements: Cabana will post Spartan workout on Groupme for a Sunday morning up-for-grabs workout in Milton.
Prayers: Semi’s M, traveling; prayers for the Winske family who lost 59-yr-old father to pancreatic cancer; prayers for Streudel; prayers for Bean family and YHC’s son, Zeke; etc. (Whatever YHC has forgotten, God hasn’t. He’s got it!
Coffeeteria followed at Dunkin. Good crowd of PAX! YHC was on vacation over the last week and so it was not only good to be back in the Q saddle, but it was good to be back around the coffeeteria table. Ribbing and all, the fellowship is always glue!
