PAX came out on a beautiful morning for a modified Cooper routine. PAX ran 1 big lap (roughly .6 miles) followed by 10 burpees 10 merkins 10 Big boy situps and 10 squats followed by another lap. Rinse and repeat we finished up running 3.3 miles!!! Way to get after it HIM!!
3rd F message
Then, the same day at evening, being the first day of the week,
when the doors were shut where the disciples were assembled, for fear of the Jews, Jesus came and stood in the midst, and said to them, “Peace be with you.” When He had said this, He showed them His hands and His side. Then the disciples were glad when they saw the Lord. So Jesus said to them again, “Peace to you! As the Father has sent Me, I also send you.” If I were to sum up what Jesus is saying here it would be this. “I send you” In a world of chaos, “I send you” in a world full of hatred “I send you” in a world that doesn’t accept Jesus as their savior” I send you”. To the lowly and lost in spirit “I send
you” to the friend or family member who has lost their way “I send you”. We are called to be a light in the darkness, but you can’t overcome darkness with more darkness. We have to be the light and it starts with you, it starts with I. You see we can’t wait on others to bring the light, the darkness is already here, we have to bring the light, Jesus said “I send you”. The greatest wildfires are started with the smallest spark. We can be that spark that improves the world. But it starts at home. So remember this when the world around you seems dark and full of hatred, searching for hope, and looking for a sign of kindness.
14 PAX including an FNG post on a beautiful Tuesday morning at the CHOP to take part in Drago’s warm up VQ ( Good job brother) After the warm up Chattahoochee took over we had a nice friendly mosey to the rear of the original HOB elementary to have fun on the play ground starting with a toy soldier set 50LBCs, 30E2Ks, 20 BIGBOYS. followed up by a little CINDY to work on that beach body for the upcoming CSAUP. 5 pull-ups, 10 merkins 15 squats rinse and repeat 10 times. Before we headed back to the AO another toy soldier set 30,20,10 then a nice friendly mosey back to the CHOP just in time to name the FNG . Matt Cranford F3 Code red
The Thang: Run a small lap Partner up: 100 Burpees. Alternate exercise between partners. When one partner finishes the other begins. Run small lap 100 squats Run small lap 100 Groiners Run small lap 100 Plank Jacks Run small lap 50 American Hammers Run small lap 50 Monkey Humpers Run small lap
4 strong 💪 today (well it was actually Monday) for an AMRAP Murph practice.
Warm up: Heal Raises Tea Pots Something else
The thang: Mosey to jungle gym AMRAP for 1 minute either pullups, squats or Merkings (or LBCs) or anything you wanted. Run 0.4 miles AMRAP again for 2 minutes Run 0.4 miles AMRAP again for 1.5 minutes Run 0.4 miles AMRAP again for 1.5 minutes Run 0.4 miles AMRAP again for 1.5 minutes Return to AO
Count-o-rama Name-o-rama
YHC and Q Cleveland Rocks
Shout out to Beach for keeping after me to write this BB. I tried to say DarkSide encrypted the first BB I wrote but he did not buy it. Respect to you, Beach.
Cinco de mayo + 6 PAX (not pack) + Dice = A Dicey Cinco de Mayo. There’s no better way to start any day than with the men of F3nation. Six men won THAT FIRST BATTLE–over the fartsack–made a decision against themselves, and called up some grit to post in Milford for a Chappie-led dicey beatdown. Here’s how it went down:
WARM-O-RAMA:
SSH – 18 IC
5Merkins – IC, Happy Cinco de mayo!
Swartzjacks – 18 IC
5 Diamond Merkins – IC, Happy Cinco de mayo!
Hairy Chiggers – 18 IC
5 Prison Cell Merkins – IC, Happy Cinco de mayo!
Imperial Walker – 18 IC
5 Peter Parker – OYO, Happy Cinco de mayo!
Mosey down S E Front Street to parking lot behind Calvary Church. Lo and behold! YHC discovered some dice in the shadows…
THE THANG (explained): Roll Dice, Bear Crawl/Crawl Bear to dice, do the work on the dice (3 dice)
Equation: Cinco de mayo = 5 sets of Number on Dice (see list below) x Number on Dice.
YHC went back and marked the above list. Stars indicate our rolls of the dice and the exercise executed. 6 PAX, 6 rolls got us to the opposite end of the parking lot, where YHC shared the 3rdF. PAX mosey’d back to the AO taking turns carrying 1 of the 3 di overhead–not heavy, but a test nonetheless. The final roll (15 = 75 Wide-Arm Merkins) took place upon arriving at the AO.
3rdF shared this Gloom:
In Sacred Romance, John Eldredge writes: “As a young boy, around the time my heart began to suspect that the world was a fearful place and I was on my own to fund my way through it, I read the story of a Scottish disc thrower from the nineteenth century. He lived in the days before professional trainers and developed his skills alone in the highlands of his native village. He even made his own discus from the description he read in a book. What he didn’t know was the discus used in competition was made of wood with an outer rim of iron. His was solid metal and weighed three or four times as much as those being used by would-be challengers. This committed Scotsman marked out in his field the distance of the current record throw and trained day and night to be able to match it. For nearly a year, he labored under the self-imposed burden of the extra weight, becoming very, very good. He reached the point at which he could throw his iron discus the record distance, maybe further. He was ready.
The highlander traveled south to England for his first competition. When he arrived at the games, he was handed the official wooden discus—which he promptly threw like a tea saucer. He set a new record, a distance so far beyond those of his competitors that no one could touch him. For many years he remained the uncontested champion.”
Something in our hearts ought to connect with this story. That’s how you do it: Train under great burden.
That’s why we workout the way we do, day after day. It’s a great burden. Maybe the burden is simply getting up at O-Gawd-Thirty, but it is a burden nonetheless. That’s why we ruck with greater weight than the usual rucking events, we carry heavier burdens in training so that when we face the test of an event the burden is, well, not so burdensome. That’s why we train ourselves to do hard things, to embrace doing hard things. F3 workouts are essentially designed by the Q’s to be somewhat burdensome for the sole purpose that they makes us stronger, train us to endure, so that we will be better able to translate facing those burdens to walking through and enduring the heavy things we face in life: Maybe its your marriage, a wayward teenager, something in the workplace; whatever it is we are training not only physically to face them, but more so we are training spiritually, mentally, and emotional to be able to endure and come our victorious and better for having faced whatever we faced in that season.
Romans 5:3-5 says, “Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.”
These verses tell us we know there is produce to behold in our suffering: Endurance. Character. Hope. That is why we’re able to rejoice in carrying the heavier burdens; there is an outcome which transforms and makes is better men. Being better men thereby transforms our homes. And having better homes thereby transforms our workplaces and communities. And having better workplaces and communities thereby transforms our world. And God knows we need that!
Here are a few others verses to reference in your own studies. Check ’em out: 1 Cor. 9:24-27; James 1:2-4
COT:
Number-Rama
Name-O-Rama
Announcements: Keep poking potential sponsors for Roving RuckF3st for Gavin (Sun. May 16). All PAX should plan to ruck if they’re available
Prayers:Prayers for the family of Delmar police officer Cpl. Keith Heacook, killed in the line duty, Sunday, April 25. Cpl. Heacook leaves behind his wife and 12-yr-old son. Prayers for all those donning a badge everyday to protect and serve our communities. Prayers for the PAX who posted this morning, that God would help us to gain a new perspective toward our daily workouts AND toward facing the challenges we face and how they can make us stronger, more enduring men and leaders—that that would translate into each of us living today as HIM in our homes, workplaces, and in the communities in which we serve.
Grateful for the PAX who posted. And YHC always counts it a privilege to…roll the dice. 😉
Bolt 45’s IC (4 Count) – 15 squats to halfway down. 15 squats halfway to full down. 15 full squats.
Jiminy Crickets – 15 OYO
Windmills – 15 IC
Mosey for a “Chairman” Lap
The Thang
The Super 21 Cycle. 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 completed set of #1 though #5 PAX will complete 21 Imperial Walkers. Bear Crawl @ 60 ft. After each completed set of #6 through #10 PAX will complete 21 Mountain Climbers. Bear Crawl @ 60 ft. After each completed set of # 11 through #15, PAX will complete 21 Monkey Humpers. Bear crawl @ 60 ft. After each completed set of #16 through #20 PAX will complete 21 Prisoner Squats. Bear Crawl @ 60 ft. and PAX will complete the final set of #21 Merkins to #21 Big Boys then finish strong with 21 Burpees.
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Please keep all our HIM in your thoughts and prayers.
F3 Message 05/04/2021 – From Ron Hutchcraft Ministries
The Los Angeles Marathon had been over about a week, but there was still one participant left – Bob Wieland. He finally crossed the finish line even though he has no legs. He lost his legs in Vietnam. But that didn’t stop him from entering and finishing the Los Angeles Marathon, making every step with his arms and his hands. He’s finished other marathons before this one. And Bob Wieland even crossed America on his hands. It took him three years to do it!
I’m Ron Hutchcraft and I want to have A Word With You today about “Reasons To Quit; Finishing the Race.”
That’s Bob Wieland, with so many reasons to quit, he finishes his race. Which is what God is asking you and me to do. Your “race” is any track that God has set you on in your life. And you may have started well, but it’s gotten really hard now . There are more and more reasons to quit. But in the words of Galatians 6:9, God says, “Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”
There’s an enlightening picture of our race in Genesis 12, beginning with verse 1. It’s our word for today from the Word of God. This story of Abram is the story of a man who started well, faltered, and got back on track. It might be a story you find yourself in. The race starts – yours and Abram’s – with what I call the faith obedience. In the Bible’s words: “The Lord had said to Abram, ‘Leave your country, your people and your father’s household and go to the land I will show you.’ So Abram left, as the Lord had told him.”
God directed Abram to leave his comfort zone, his “knowns” for the great unknown of a “land I will show you.” The greatness of what Abram’s life will become begins with a faith obedience; doing what God’s directing him to do, not because he can see where it’s going, but because he trusts the One who is leading him. Every great work of God begins that way. It may well be that you’ve had a time like that. You started on a race for your Lord with a risky obedience; which, by the way, is an oxymoron. There’s really no such thing as a risky obedience when it’s Jesus you’re obeying. There’s only a risky disobedience.
Abram left behind him a trail of altars. When the Lord appeared to him at Shechem, it says, “he built an altar there to the Lord.” You’ve had those altar times when God was closest and His will was the clearest. Think about it. But unfortunately, the faith obedience was followed by the famine detour. Genesis 12 says, “there was a famine…and Abram went down to Egypt.” A hard time hit and Abram’s faith literally went south. Maybe yours has, too. In Egypt, Abram made compromises that were disgusting and unthinkable. Maybe some kind of “famine” has hit your life and your search for answers, for relief, or for security has taken you right out of the will of God.
But the race isn’t over. Abram finishes with the full circle recovery. He returns from his detour and goes “where he had first built an altar. There he called on the name of the Lord.” He went back to the point of his original surrender. That’s how you get back on track, back in the race you’ve wandered from. In your heart, you go back to the time when God seemed so close and His will seemed so clear. And at that original altar, you surrender to Him again. Stop doubting in the darkness what God so clearly told you in the light.
When that paraplegic marathon participant crossed the finish line in a race he had every reason to quit, he explained it this way: “This was not natural; this was supernatural. It was only done by the grace of God.” You know what? That’s how you’ll finish the race you started!
16 HIM posted in the gloom to attend a Block Party! Warm-O-Rama: 20 SSH I/C, 20 Windmills I/C, 20 Smurfjacks I/C, 20 Cherry Picmers I/C, Toy Soldier Set (50/25/15)OYO. Mosey to the Firehouse. The Thang “Block Party”
All HIM grab a block. 10 Blockees OYO. Lt. Dan with an Overhead Press across the parking lot. 26 American Blockhammers I/C. Bear Crawl Block Drag across parking lot. 25 Big Boys with Block OYO. Mosey around the block carrying your block. 10 BTTW Merkins OYO. Lt. Dan length of building. 15 Offset Merkins each arm alternating between Merkins. Crab Crawl with block on stomach across parking lot. 20 Gas Pumpers I/C. Shared Third F. NUR across parking lot with block. 30 Jump Ups onto Block. Duck Walk carrying block. 15 Merkins OYO. Wosey to truck with block overhead. Replace blocks into truck.
Mosey back to circle. 5 Pretzel Merkins each arm OYO.
Warmups: SSH x 40 IC, Imperial Walkers x 20 IC, Hillbillies x 20 IC, Copperhead Squats x 20 IC, Bat Wings x 20 IC.
Two geese and 3 goslings waddled past and then crossed Del Monte street during warmups. Luckily, there were no casualties.
The Thang: At VB courts 1&2: Dips, Irkins, Big Boy Situps, Gas Pumps x 20 of each OYO f/b plank until everyone finishes. Mosey to VB courts 3&4 and repeat. Mosey to VB courts 1&2 and repeat. Mosey to courts 3&4 and repeat. Mosey to courts 1&2 and repeat. Mosey to courts 3&4 f/b high plank x 1 minute f/b Xs and Os x 1 minute f/b low plank x 1 minute, f/b Xs and Os x 1 minute. Mosey to courts 1&2. Dips, Irkins, Big Boy Situps, Gas Pumps x 20 of each OYO f/b plank until everyone finishes. Mosey to courts 3&4 and repeat. Mosey to courts 1&2. Workout complete.
5 strong 💪 today for what seemed more like a mid-morning workout than an early morning workout given how bright the sun was shining. Fishing boats were out in full force and we even got to see the off loading of of some of the catch near the end of the workout. YHC did not have much of a plan for the workout which is unusual but it turned out to be ok. So very grateful to be able to do what we did today.
Warm up: Hillbillies IC Grady Corn IC Seal jacks IC (stop after the 2nd as YHC learned it is not a good idea to do seal jacks with a phone in your pocket.)
The thang: Mosey… mosey to the parking lot. Do 10 jumps over a line and 10 lbc + leg extensions… then 9… 8… first one calls it. Mosey thru some very old buildings… wall sit. Mosey past another group doing IC workouts at the Customs House Plaza. Respect gentlemen! Mosey some more to the wharf. 10 arm raises & 10 mike tysons… 9… 8… first one calls it. Mosey some more to other wharf. Squats & Al Gores…. 10, 9, 8…. Mosey to sea wall. Wall sits and planks. Mosey back to start.
COT: Count-o-rama Name-o-rama We filmed some Happy Birthday wishes to our friend GRS…. YHC mentioned episode 581 or the Rich Roll podcast and his ask me anything response to leadership. It was spot on.
