F3 Nation, Inc. (“F3″) is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted. The men who lead F3 workouts are not paid to do so and no representations of any kind are made by F3 about their skill level. The premises upon which F3 workouts are conducted are not owned or maintained by F3. F3 makes no representations of any kind regarding their safety. Although F3 workouts vary widely in intensity, all F3 workouts tend to be rigorous and are undertaken upon uneven ground during periods of limited visibility. Therefore, there are certain dangers inherent in participating in an F3 workout. Participants must be 18 or older and are assumed to have made their own reasonable decision as to whether they should so participate. Participants under 18 must be accompanied by a father or male legal guardian. F3 disclaims any and all responsibility for any individual’s decision to participate in an F3 workout. By participating in an F3 workout, an individual assumes the risks inherent in doing so. This Disclaimer and Notice is made by F3 on its own behalf and on the behalf and for the benefit of any person leading an F3 workout and/or otherwise acting for the benefit of F3.
Warmup –
19 of each IC
SSH
CHERRY PICKERS
IMPERIAL WALKER
WINDMILL
MOROCCAN NIGHT CLUB
SHOULDER TAPS
Mosey to old Napa –
F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Toy soldier set 40-20- 10
Hold plank til 6 is in
Circle up – One PAX does 25 merkins
While all other PAX do squats. As soon as merkins are done , next pax jumps in and does 25 merkins while everyone else continues squats. Go until everyone has done 25 merkins.
Mosey to random spot on a Georgetown street.
F3–
We welcome men of all fitness levels to our workouts and have no requirement for membership other than that you show up at the appointed time and place and follow what the workout leader (the “Q” in F3 lingo) does.
The F3 Credo is: Leave no man behind, but leave no man where you find him.
PAX line up for round of 11’s-
One end- burpees starting with 10
Side shuffle to designated spot.
For 1 big boy. Shuffle back.
continue until done 10 big boy and 1 burpee.
Stop after 6 burpees and 5 big boy.
Circle up and
Break into groups of 3 – This time pax take turn doing 25 merkins while others are doing lunges
In groups of 3 – Another round of 25 merkins while remaining pax do squats.
Mosey back to circle.
An F3 Core Principle is to end each Workout with a Circle Of Trust, what we call the COT. Like most things F3, the COT was not part of the original design. It evolved to fill a need. Men told us that they didn’t feel right just jumping in their cars after the Workout without some type of minor ceremonial send off. So we conjured up the COT, which is where we recognize each man individually and say a brief prayer.
Within the COT, we often find ourselves asking the Creator for help at being better husbands, fathers, friends, mentors and workers. We don’t know the source of this particular petition, it just came about and seemed to spread across F3Nation. It is a recognition that as men, we yearn to be better at the things we were created to be, and have learned the hard way that we cannot do it alone. We need help. We need truth that is hard-earned and hard-learned. We need Wisdom.
But which of us is wise? How do we know what we are hearing is Wisdom and not the song of a fool? How are we to discern the voice of the shepherd from that of the wolf?
Because the Q is a Leader who takes responsibility for the Outcome, he is also a man who seeks help answering these questions. In turn, because he is part of a Community, he is obligated to help other men find them as well. The source of the Q’s Wisdom, the QSource, is best discovered through the mutual iron-sharpening that occurs when people unite and search for answers together, the old-fashioned way.
Toy soldier set 40-20-10
Hold plank until 6 is in
Circle up in groups of 3 and Repeat the 25 merkins / lunges
Bolt 45’s IC (4 Count) – 15 squats to halfway down. 15 squats halfway to full down. 15 full squats.
Monkey Humpers – 25 IC – Special Welcome Party For QuattroWho Was Rolling In Hot (RIH)
Cherry Pickers – 20 IC
Moroccan Night Clubs – 25 IC
The Thang
Three Alarm Fire – Arms, Legs, Abs, “R” Exercise, and “M” Exercise
First Alarm
A – Overhead press with Coupon (Block) – 20 OYO
L – Lt. Dan’s – Half of Parking Lot
A – LBC’s – 50 OYO
R– Run 1 Lap around the Block .25 miles
M – Monkey Humpers – 20 OYO x 4 Count
Plank until 6 is in
Second Alarm
A – Curls with Coupon (Block) – 20 OYO
L – Bobby Hurley’s – 20 OYO
A – American Hammers – 30 OYO x 4 Count
R – Run 2 Laps around the Block .50 miles
M – Mountain Climbers – 15 OYO x 4 count
Plank until 6 is in
Thanks to all HIM for Understanding and Finishing the Exercise Set as I Responded to a Real Alarm – MVC on Coastal Highway. Thank the Good Lord, the Injuries were Minor. I did Return and Finish the Set On My Own….:)…
Third Alarm
A – Triceps Curls with Coupon (Block) – 20 OYO
L – Smurf Jacks – 20 OYO x 4 Count
A – Toy Soldier Set – 100 LBC’s, 50 Y2K’s, & 25 Big Boy Sit Ups
R – Run 3 Laps around the Block .75 miles
M – Merkins – 30 OYO
Plank until 6 is in
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Please keep all our HIM in your thoughts and prayers.
F3 Message – 09/17/2020 Constitution Day
How Did the Bible Influence the U.S. Constitution?
By Tamara Christine Van Hooser – Updated May 10, 2019
Christians and critics hotly debate how the Bible influenced the U.S. Constitution. Secularists argue that contrary to popular opinion, the Founding Fathers were “deists” at best and never intended any religious influence in matters of government. Many Christians counter that while there were certainly theological differences and variations in the level of Christian commitment between the men who framed the Constitution, the principles upon which it is founded reveal foundational assumptions of a Christian worldview, even though the document does not explicitly refer to God nor the Bible. A look at the words of the Constitutional Convention delegates themselves provides insight into how their thinking was influenced by the Bible and Christian principles when framing the laws of the new nation.
Founding Fathers’ Worldview
The laws set forth in the U.S. Constitution did not emerge out of a moral vacuum unrelated to the writers’ own beliefs, but rather are the product of the reasonings of those who created it. By their own words, the Founding Fathers were not neutral on the question of religion as the basis of government and society.
For example, in a letter to the Officers of the First Brigade of the Third Division of the Militia of Massachusetts, John Adams writes, “Our Constitution was made only for a moral and religious people. It is wholly inadequate to the government of any other.”
Noah Webster stated, “The moral principles and precepts contained in the scriptures ought to form the basis of all our civil constitutions and laws. All the miseries and evils which men suffer from vice, crime, ambition, injustice, oppression, slavery, and war, proceed from their despising or neglecting the precepts contained in the Bible.”
Delegate Governor Morris of Pennsylvania forthrightly professed, “I believe that religion is the only solid base of morals, and that morals are the only possible support of free governments. Therefore education should teach the precepts of religion and the duties of man towards God.”
Origins of Constitutional Law
While the Constitution does not explicitly refer to God, the concepts of law which it contains stem from the cultural assumptions of basic biblical truths widely held by the people of that time regardless of their actual piety towards God. In other words, it is an inarguable fact that not all Americans of that era actually held to the Christian faith, yet they held to the commonly accepted morals, ethics and standards of behavior derived from English Common Law, which drew from biblical law given to the Hebrews by God.
Underlying Biblical Principles
The rule of law laid out in the Constitution descends from the Ten Commandments. As they suffered at the hands of corrupt human authorities, the Constitutional delegates were aware of the flawed nature of human beings as shown in Genesis 3 and Jeremiah 17:9. Thus, they designed a system of checks and balances and separation of powers to prevent one individual or group from abusing the citizens through self-serving power ploys.
The three branches of government are reminiscent of the roles of God as described in Isaiah 33:22. The exception for Sundays in the time limit for the president to sign a bill into law in Article VII, Section 2 hints at the assumption that Sunday was a day of rest as set forth in Exodus 20.
Exodus 18 reveals that before Israel demanded that God give them a king, the Hebrews had a representative form of republican government, not unlike the system created in the Constitution.
Both Leviticus 19:34 and Article 1, Section 8 of the Constitution require uniform treatment of immigrants. Deuteronomy 17:15 warns the Hebrews not to let a foreigner rule over them just as the Constitution requires the president to be a natural born citizen of the U.S.
The requirement in Article III Section 3 to establish guilt in cases of treason by the testimony of at least two witnesses recalls the biblical instruction in Deuteronomy 17:6 to have the testimony of two or three witnesses before putting a man to death.
Separation of Church and State
Contrary to the popular conception of many, the words “separation of church and state” do not actually appear in the U.S. Constitution. The sole reference to religion in the Constitution is Article VI, Section 3, “…no religious Test shall ever be required as a qualification to any office or public trust under the United States.”
The Bill of Rights was added later to include First Amendment protections, “Congress shall make no law respecting an establishment of religion, or prohibiting the free exercise thereof.” Critics argue that these words indicate the Founding Fathers wanted to establish an entirely secular form of government, wholly uninfluenced by religion of any stripe.
Christians point out, however, that the many writings of the early Americans in the era of the birth of the Constitution contain numerous quotations and ideas which can be traced back to a biblical source. They assert that the Constitutional delegates so took for granted the necessity of a biblical foundation for government that they would not have conceived of conducting government completely removed from any influence of religion. Rather, they wanted to make sure that government could never again interfere with or oppress religious freedoms or establish one Christian denomination over another as the religion of state to the detriment of all others.
About the Author
Tamara Christine has written more than 900 articles for a variety of clients since 2010. She holds a Bachelor of Arts in applied linguistics and an elementary teaching license. Additionally, she completed a course in digital journalism in 2014. She has more than 10 years experience teaching and gardening.
Selected Quotes of the Founding Fathers About Christianity
“God who gave us life gave us liberty. And can the liberties of a nation be thought secure when we have removed their only firm basis, a conviction in the minds of the people that these liberties are a gift of God? That they are not to be violated but with His wrath? Indeed, I tremble for my country when I reflect that God is just; that His justice cannot sleep forever.” Thomas Jefferson, 1781.
“We have been assured, Sir, in the Sacred Writings, that ‘except the Lord build the House, they labor in vain that build it.’ I firmly believe this; and I also believe that without His concurring aid we shall succeed in this political building no better than the builders of Babel.” Benjamin Franklin, a statement he made at the Constitutional Convention, on June 28, 1787.
“I have tender reliance on the mercy of the Almighty; through the merits of the Lord Jesus Christ. I am a sinner. I look to Him for mercy; pray for me.” Alexander Hamilton’s last dying words, July 12, 1804.
“This is all the inheritance I give to my dear family. The religion of Christ will give them one which will make them rich indeed.” Patrick Henry in Last Will and Testament, November 20, 1798.
“We have staked the whole future of American civilization, not upon the power of government, far from it. We have staked the future of all our political institutions upon the capacity of mankind for self-government; upon the capacity of each and all of us to govern ourselves, to control ourselves, to sustain ourselves according to the Ten Commandments of God.” James Madison The Father of the U.S. Constitution.
“It is the duty of all nations to acknowledge THE Providence of Almighty God, to obey His will, to be grateful for His benefits, and to humbly implore His protection and favor.” George Washington October 3, 1789 Proclaiming a National Day of Prayer and Thanksgiving.
“Suppose a nation in some distant region should take the Bible for their only Law Book, and every member should regulate his conduct by the precepts there exhibited… What a paradise would this region be!” John Adams, 1756.
“An appeal to arms and the God of hosts is all that is left us. But we shall not fight our battle alone. There is a just God that presides over the destinies of nations. The battle, sir, is not to the strong alone. Is life so dear or peace so sweet as to be purchased at the price of chains and slavery? Forbid it almighty God. I know not what course others may take, but as for me, give me liberty, or give me death.” Patrick Henry, 1775.
“It cannot be emphasized too strongly or too often that this great Nation was founded not by religionists, but by Christians; not on religious, but on the Gospel of Jesus Christ. For that reason alone, people of other faiths have been afforded freedom of worship here.” Patrick Henry, 1776.
“I am a real Christian, that is to say, a disciple of the doctrines of Jesus. I have little doubt that our whole country will soon be rallied to the unity of our Creator and, I hope, to the pure doctrine of Jesus also.” Thomas Jefferson, Written on the cover of his personal Bible.
“It is impossible to govern the world without God and the Bible. Of all the dispositions and habits that lead to political prosperity, our religion and morality are the indispensable supporters. Let us with caution indulge the supposition that morality can be maintained without religion. Reason and experience both forbid us to expect that our national morality can prevail in exclusion of religious principle.” George Washington, Farewell Speech, Sept. 19, 1796.
“Oh, eternal and everlasting God, direct my thoughts, words and work. Wash away my sins in the immaculate blood of the Lamb and purge my heart by thy Holy Spirit. Daily, frame me more and more in the likeness of thy son, Jesus Christ, that living in thy fear, and dying in thy favor, I may in thy appointed time obtain the resurrection of the justified unto eternal life. Bless, O Lord, the whole race of mankind and let the world be filled with the knowledge of thee and thy son, Jesus Christ.” George Washington, written in his personal prayer book.
“We have no government armed with the power capable of contending with human passions, unbridled by morality and true religion. Our Constitution was made only for a moral and religious people. It is wholly inadequate to the government of any other.” John Adams, 2nd US President.
“The highest glory of the American Revolution was this: it connected in one indissoluble bond the principles of civil government with the principles of Christianity.” John Quincy Adams, 6th US President.
“The Congress of the United States recommends and approves the Holy Bible for use in all schools.” US Congress, 1782.
3 HIM faced the GLOOM on this beautiful end of summer morning.
WARM-O-RAMA
20 SSH IC
20 CHERRY PICKERS IC
20 WINDMILLS IC
Up Straddle Hop- legged side straddle hop 10 IC each leg
20 GRADY CORN IC
BLARTAir Chair position and grab the handlebars of their Segway. Pax bend at the knees – left, forward, right, back is 1 count
THE THANG– PAX moseyed .5 mile to the local church (hey did I ever tell you I did that roof?? haha) We sat in the parking lot under the beautiful sky, in the cool of the GLOOM and began the BRUCE LEE AB exercise.
Bruce Lee 6 ab exercises: 20 reps, 3 sets. 30 seconds rest between
1. Hammer, IC
2. Leg raises, IC
3. Double tap LBC’s, 10 each side
4. Heel Touches, IC
5. Crunchy Frog,
6. Rosalita Wip Ab exercise from Rosalita position. Legs together at 90°. Cadence count. Out for 1, together for 2, legs down to 6 inches for 3, back to 90° for count. Burns more when done slow.
HIGH-YA -abs like “the Dragon”.
F3 MESSAGE
The preparations of the heart belong to man, But the answer of the tongue is from the Lord . All the ways of a man are pure in his own eyes, But the Lord weighs the spirits. Commit your works to the Lord , And your thoughts will be established. The Lord has made all for Himself, Yes, even the wicked for the day of doom. Everyone proud in heart is an abomination to the Lord ; Though they join forces, none will go unpunished. In mercy and truth Atonement is provided for iniquity; And by the fear of the Lord one departs from evil. When a man’s ways please the Lord , He makes even his enemies to be at peace with him. Better is a little with righteousness, Than vast revenues without justice. A man’s heart plans his way, But the Lord directs his steps. Divination is on the lips of the king; His mouth must not transgress in judgment. Honest weights and scales are the Lord ’s; All the weights in the bag are His work. It is an abomination for kings to commit wickedness, For a throne is established by righteousness. Righteous lips are the delight of kings, And they love him who speaks what is right. As messengers of death is the king’s wrath, But a wise man will appease it. In the light of the king’s face is life, And his favor is like a cloud of the latter rain. How much better to get wisdom than gold! And to get understanding is to be chosen rather than silver. The highway of the upright is to depart from evil; He who keeps his way preserves his soul. Pride goes before destruction, And a haughty spirit before a fall. Better to be of a humble spirit with the lowly, Than to divide the spoil with the proud. He who heeds the word wisely will find good, And whoever trusts in the Lord , happy is he. The wise in heart will be called prudent, And sweetness of the lips increases learning. Understanding is a wellspring of life to him who has it. But the correction of fools is folly. The heart of the wise teaches his mouth, And adds learning to his lips. Pleasant words are like a honeycomb, Sweetness to the soul and health to the bones. There is a way that seems right to a man, But its end is the way of death. The person who labors, labors for himself, For his hungry mouth drives him on. An ungodly man digs up evil, And it is on his lips like a burning fire. A perverse man sows strife, And a whisperer separates the best of friends. A violent man entices his neighbor, And leads him in a way that is not good. He winks his eye to devise perverse things; He purses his lips and brings about evil. The silver-haired head is a crown of glory, If it is found in the way of righteousness. He who is slow to anger is better than the mighty, And he who rules his spirit than he who takes a city. The lot is cast into the lap, But its every decision is from the Lord .
9 PAX won THAT FIRST BATTLE and reported for a Chappie led [Very] Active Recovery workout–necessary after yesterday’s 4th Annual Labor Day Beach Day Beatdown. The sand, the water, the passing of the baton all called for some recovery today. Some took the route of fartsacking, others took to awakening the dawn at the CHOP AO in Milton, DE. Here’s how it went down:
WARM-O-RAMA
SSH – 18 IC
Seal Jacks – 18 IC
Swartzjacks – 18 IC
Smurf Jacks – 18 IC
IW – 20 IC
Plank Jack – 18 IC
THE THANG:
PAX stayed on the reservation and ran around the cones, doing Burpees at the start point each round:
12 Burpees followed by 0.18 mile run
11 Burpees followed by 0.18 mile run
10 Burpees followed by 0.18 mile run
09 Burpees followed by 0.18 mile run
08 Burpees followed by 0.18 mile run
3rdF Message breather here (Read below)
07 Burpees followed by 0.18 mile run
06 Burpees followed by 0.18 mile run
05 Burpees followed by 0.18 mile run
04 Burpees followed by 0.18 mile run
03 Burpees followed by 0.18 mile run
02 Burpees followed by 0.18 mile run
01 Burpees followed by 0.18 mile run
Total = 78 Burpees, 2.16 miles
3rdF shared between rounds 8 and 7:
Winston Churchill is quoted as having given one of the shortest and one of the most profound speeches ever with the words: “Never, never, never, never give up.” The infamous speech, given on October 29, 1941 to the boys at Harrow School in London, was actually longer; as was the quote itself.
Still as powerful, Churchill said, “This is the lesson: Never give in, never give in, never, never, never, never, — in nothing, great or small, large or petty–never give in except to convictions of honor and good sense. Never yield to force; never yield to the apparently overwhelming might of the enemy.” It’s men like that who win wars!
This is a message boys need to hear and men need to hear. Those around us who are benefactors of our influence need to hear this message. Never, never, never, never give in. Never give up. Never quit. DFQ! (Regardless of how you feel!)
If I can share an honest moment with you, as I got involved in sports, or anything for that matter, when I was a kid…I quit! I quit everything! Literally! Why? First, because I could. Second, because I never had any influence in my life to tell me not to [quit].
I was a really good baseball player. I quit! I played football, wrestled, ran track, was a Boy Scout, all between 7th – 11th grade and I ended up quitting every last one of those activities. As a grew up other factors were involved, but the one key factor in all of my quitting was my influencer, or lack thereof, — my Dad! I can count on one hand the number of times he came to watch my games, encourage me, and route for me. No joke! In fact, I was never encouraged to stick with anything.
I’m not looking for sympathy here, my Dad and I had some hard discussions and resolved the issues behind this long ago. What I AM DOING INSTEAD is offering you words I needed to hear, but didn’t until I was an adult; words that perhaps you’ve heard but maybe need to hear them again. And words that you perhaps need to share with someone else…a son, a daughter, a friend, a co-worker, etc.: “Never, never, never, never give in!” Never quit!
As a man and then as a father, I became the antithesis of my own Dad concerning this mindset; and that’s exactly what it is! I won’t give up. I won’t quit on anything! And I’ve never allowed my sons to quit on anything (and probably to a fault, I can count on about 2 or 3 fingers, the number of times I’ve missed any of their games or activities).
There are times, whether in a workout, a job, a relationship, a marriage or any other number of things which bring trials, when you’ll want to quit. Never, never, never, never give in! Your group needs you. Your team needs you. Your workplace may need you. And most importantly, your spouse and your family needs you. Never quit! Harken back to Churchill’s words! Furthermore, be the influencer who tells those around you the same thing!
The Apostle Paul said it this way: “I press on toward the goal for the prize of the upward call of God in Christ Jesus.” (Philippians 3:14) High Impact Men: “Never give up what you want most for what you want in the moment.”
Well, an [Active] recovery it was indeed, but all the PAX kept at it and kept working. As always it was a privilege for YHC to Q, even on the heals of a beachday beatdown. Shout out to the PAX who posted back-to-back!
COT/BOM:
Announcements: 1) Grit Mill moved to a Wednesday workout, starts tomorrow. 2) Serving the community this Saturday in Lewes. See Quattro for details.
Prayers: 1) For Allen Chorman (|Woodstock’s dad) facing heart surgery. 2) For marriages among the PAX. 3) For YHC’s M, who fell and hurt her right arm yesterday. 4) Etc. What YHC forgot, God’s got!
Warm Up Over head claps Seal claps Moroccan night clubs Half moons Knee drives Bird dogs Single leg hip raise 25 SSH 4 count
The Thang Side walk and every 20 yards do 25 LBCs Crab walk and every 20 yards do 10 Floyd Mayweathers Walk and every 10 yards to 10 sqauts Crawl bear and every 20 yards to 25 SSH 4 count Bear crawl and every 20 yards to 10 Mike Tysons 5 Burpees OYO
Homework for Pax: Give a call to someone you have not spoken to in a long time. They are not going to be around forever and one day you will miss that opportunity you could have had to talk to them one last time.
Covid lock-down was broken today for YHC with a return to the AO.
Great to see the turnout. 11 strong.
Warm Up : 25 SSH. Yup, that was it.
The Thang: Bear Crawl 100 yards Walk to 10, do 10 gas pumps… walk to 20, do 20 gas pumps … all the way to endzone…. 25 Merkins, crawl bear to 100 yards Walk to 10, do 10 squats… walk to 20…. you get it Crab walk to 10, 10 burpees…. walk to 20…. Pax getting tired – stop at the 50. Walk to 10, 10 Monkey Humpers…. walk to 20….etc. to the 50 Wrap it up with 1 air press / 1 merkin every 5 yards and ending with 10/10.
What can YHC say. It was great to be back and hope the pax enjoyed it.
Burgundy on the call Thursday pointed out that YHC will be the only one of the 5 left in Monterey by the end of the year. It has been very humbling to have known those for the time we have spent together in Monterey. YHC is a bit reserved and had YHC not come out to Carmel High on 12/29/2018 there would have been no time getting to know any of the PAX. The PAX has lifted YHC. And for that, YHC is grateful.
Speaking of 12/29/2018… 609 days ago… Burgundy and YHC started F3 on that day – So let’s take a trip down memory lane:
9 beat the fartsack this a.m. for a Croc snotwoggle! Best weather across @F3Nation today! Welcome 3 FNGs Burgundy, Mr. Rogers and Cleveland Rocks!! pic.twitter.com/HIHTODThgI
We started this morning off with a Patirot Run to church. PAX lined up behind 2 shovel flags and we took off in a friendly manner to the back field at the church. We posted flag in the middle of the church field and completed bear crawl ring of fire
Bear Crawl Ring of Fire
Combines exercises we have all come to love/hate. Circle up around shovel flag. Begin by bear crawling around in circle until Q says stop. Upon stopping, first Pax completes 10 merkins while other Pax plank, then next pax in line completes 10 merkins while other pax plank. Keep going around until all pax have completed the 10 merkins. The suck factor greatly increases the more pax you have (longer planks). PAX circled up and we bear crawled in a cirlcle until Q shouted HALT. We then planked it up while each HIM (19 of us uggg) completed the merkins. in between sets we recovered to our 6 to complete an ab exercise.
1st round _10 merkins, DR W AB exercise- Dr. W is a sufferable 8-count ab exercise that combines Dolly, Rosalita, and the W; often within the 6MOM. Always a #CrowdPleaser. 1 is legs apart like a Low Dolly, 2 is legs together, 3 is raise the legs to Rosalita position (45-60 degrees-ish), 4 is spread ‘em, 5 is The W (hands together and stretching forward between your legs), 6 is the return to your back (legs still up), 7 is legs together, 8 is legs down. 5-8 Dr. W’s is a good start to get the pax coordinated with the counting. 10 is a magic # that most build up to 15 is just dumb and torture #FetalPositionMaker Qtip – We always emphasize that the W is on the 5 count. Kinda breaks down the motions and gives a 2nd starting point.
2nd round 10 diamond merkins, 10 IC Seated Flutter Kicks with hands raised in Hallelujahs. Move immediately to hands behind you. 10 IC slightly reclined flutterkicks. Move immediately 10 IC normal flutter kicks.
3rd round 10 werkins, Toy soldier set, 60 LBC, 30 E2K each leg, and 15 BBSU
F3 message was inserted here, it will be at the end of the backblast
FInal Round- 10 ranger merkins. We recovered to our feet once we finished the Bear crawl ring of fire, and lined back up to head back to the AO.
once we got back to AO the real final round was 15 burpees to wrap things up.
Number o rama- 19 HIM beat the fartsack and faced the Gloom.
Name o rama- we welcomed 2 FNGs to the group and named them Waterboy, and Cowbell
Circle of trust- we ended like we always do in strength we circled up and offered prayers to JESUS.
Third F message
A few weeks ago it was RovingRuckfest and it was at broadkill Beach. Just so happens Chappie was on vacation so naturally I was alone for this trip. I kept thinking, im going to go home and go back to sleep, but I didn’t. I decided to pray ruck. I hit the beach with 20 lbs in my ruck and a 40 lb sandbag, and I’m praying, and rucking. It was fabulous. The moon lit the sky and the tide had recently passed for the night leaving the beach entirely deserted.. There wasn’t a single foot indentation on the whole beach. I reminisced as if in a daydream about a poem. I’m sure we have all heard the poem, footprints in the sand”. I chuckled to myself as I turned around to my surprise, there was but 1 set of footprints in the sand. I said “Lord I see 1 set of footprints here and this Ruck is getting heavy. His reply to me was, how do you think I feel, these footprints you see behind you are my footprints. You see we tend to carry on our shoulders, to much weight. We cary stress, worries, failures, disappointments, and it weighs us down and restrains us from doing what God has truly called us to do. When we carry these things, just like the Ruck it slows us down, it holds us back, it weighs on us heavily and God already paid the price. I reluctantly carried on, with a new appreciation about my day. We are not alone, Life may seem hard at times but with faith in Jesus we will endure the race that has been set before us. And as Moses lifted up the serpent in the wilderness, even so must the Son of Man be lifted up, that whoever believes in Him should not perish but have eternal life. For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life. For God did not send His Son into the world to condemn the world, but that the world through Him might be saved. “He who believes in Him is not condemned; but he who does not believe is condemned already, because he has not believed in the name of the only begotten Son of God. And this is the condemnation, that the light has come into the world, and men loved darkness rather than light, because their deeds were evil. For everyone practicing evil hates the light and does not come to the light, lest his deeds should be exposed. But he who does the truth comes to the light, that his deeds may be clearly seen, that they have been done in God.”
3 PAX jumped into action at the Grit Mill (1-yr-old AO) after winning TFB (THAT FIRST BATTLE…the fight with the fartsack) and posting for a Chappie beatdown. Nothing re-invented here but a good one (mumble chatter says) with the 4 x 4 borrowed from the CHOP. The 4 x 4 is a simple tour around the block, executing 4 exercises on each of the 4 corners, with select transitions in between. YHC introduced this routine a few years ago at the CHOP AO in Milton; it has since become a bit of a measurement for PAX to determine personal progress. YHC brought it to the Grit Mill…well, because it requires grit!
WARM-O-RAMA • SSH – 18 IC • Low-Slow Squat – 10 IC • Calf Raises – 15 OYO • Calf Raises – Suzanne Somers style 15 OYO • Grit Millkins (Hold plank for cadence, down/up for rep) – 18 IC • Superman/Rip-cord – 3 rounds each (10 count)
THE THANG – Grit Mill 4×4 (4 corners x 4 exercise each for total body workout)
Corner #1: Upper body • Drydocks – 5 • Wide-arm – 10 • Regular – 15 • Derkins – 20 Transition to corner 2: Lt. Dan
Corner #2: Abs • Hooch Nightmares – 9 each leg IC (Borrowed from F3Naperville) • 4-Count Freddie’s – 18 IC • X’s & O’s – 18 OYO • American Hammers – 18 IC Transition: Bearcrawl/Crawlbear to pedestrian sign, Karaoke rest of the way to corner 3
Mid-Point break in action for 3rdF — An updated version of message from a few years back; here’s what YHC shared:
The words, “O well” were the trademark words of DS Allen, one of my Drill Sergeant’s in basic training. DS Allen was a SFC (platoon sergeant) and any time there was an issue or we got ourselves into a pickle of sorts, that’s what DS Allen would say…”Oh well, private!” He always said it real slow and cool, of course.
DS Allen taught me to walk circumspectly and to be watchful–a good discipline for all leaders…for all HIM.
Once while we were in the field the chow hall had trucked hot food out to us for lunch, a precious commodity especially in that stretch of winter where for about 2 weeks the average windchill was about -30. After eating chow I went to dump my trash in the trash-can, and as I was doing that, I kind of had my head down and wasn’t paying much attention to who else was around me. Another soldier came up and starting stuffing his trash into the can, but he was stuffing it down in between the trash-bag and the trash can instead of inside the bag. I distinctly remember trying to stop the guy, saying with a commanding voice, “Hey! Hey! Hey!” The other soldier put his hand firmly on top of my Kevlar helmet and promptly lifted my head. It was at that point that I discovered the “other soldier” was DS Allen! Oh man, I must have turned 10 shades of red or white as a ghost! I’m not sure. And while I was close to it, I’m still glad I didn’t come up swinging!
And DS Allen, well, he just stood there looking at me face to face, eye to eye. He cracked a “possum eatin’ crap” grin and then without saying a word, he turned and walked away. In that moment he taught me a lot about being a good leader, he could’ve really busted my chops but didn’t (he wasn’t worried about his own ego). Also without saying a word, he taught me yet another lasting leadership lesson: Walk circumspectly, be watchful and alert. Know who’s around you and what’s going on around you at all times.
Here’s how this applies: In Galatians 5:16 Paul wrote, “But I say, walk by the Spirit, and you will not carry out the desire of the flesh.” Here the Greek word for walk is “peripateo“; it is from this that we get our English word parapet: A barrier which is an extension of the wall at the edge of a roof or terrace. This is a protective wall that keeps one from going over the edge. Paul was likening that to the Holy Spirit who the Lord has given to help us to walk circumspectly, to keep us from going over the edge.
Here’s what is really neat: In the same chapter in v. 25, he goes on to say “If we live by the Spirit, let us also walk by the Spirit.” But in this verse he uses a different word for walk. Here it is “stoicheo.” This word means to proceed in a row as the march of a soldier; to go in order. So the Bible says that living and walking by the Spirit is like marching precisely in formation, staying in step with the One who is leading us, the Spirit of God.
In both cases the Bible says, Walk this way. But in both instances in the passage, it is a walk that offers both the protection and leadership of the Spirit of God. Just some crucial things to think about which will help us to be the HIM God has called us to be. But whatever you do, don’t say, “Oh, well!”
Back at it for the final stretch…
Corner #3: Legs • Sumo Squats (real ones) – 18 OYO • Mexican Jumping Beans – 18 OYO • Monkey Humpers – 18 IC • Smurfjacks – 18 IC
Transition: Prison Break to corner 4
Corner #4: Full body • Burpees – 18 OYO • Mt. Climbers – 18 IC • Flying Squirrels – 18 OYO • Mule kicks – 18 OYO …Ouch! Transition: Mosey return to AO
COT/BOM:
Announcements: Family Day at Bridgeville Rifle & Pistol Club is this Sat., 9/29 from 10-5; Leadership Pow-Wow Wed. 9/2 at Summit’s from 6:30 till (Dogs/Chips/Snacks, RSVP to Chappie ASAP)
Prayers: For F3 First State PAX and families; for Waterfall & Felicia as they work to resolve challenges with Dietrich; for YHC’s nephew, Aaron who is currently deployed; etc. God is good, what YHC forget, God did not–He’s got it covered.
The 4 x 4 proved it’s worth at the Grit Mill as well. Great push by the PAX, especially near the end to finish strong. Afterall, its not how you start, it’s how you finish.
Aye!
Chappie, out!
Post Workout Trip Home – who would want to miss this?
Bolt 45’s IC (4 Count) – 15 squats to halfway down. 15 squats halfway to full down. 15 full squats.
Mountain Climbers – 25 IC
Cherry Pickers – 20 IC
Moroccan Night Clubs – 25 IC
Mosey .48 miles to Food Lion Shopping Center
The Thang
Pax performed a quick Mike Tyson set of 7’s in the alley between Walgreens and Dollar Tree utilizing a bear crawl to traverse the distance between the walls. Once complete Pax went right at a set of B.O.M.B.S. which consist of 50 Burpees, 100 Overhead Claps, 150 Merkins, 200 Big Boy Sit-ups, 250 Squats. PAX partnered up and worked on the set while their partner ran a lap around the Walgreens approximately .11 miles switching off after each lap. Each PAX were asked to try to complete their half of the listed exercises. Q suggested that any unfinished exercises be completed as homework.
Mosey .48 miles back to CHOP
F3 Message 08/11/20 – From Ron Hutchcraft Ministries
STUBBORN DIRT AND A STRONG SHOWER – #2993 Years ago, I was at a youth conference where we needed to raise some money for a camp scholarship fund. So we challenged the kids to buy their counselor into this Friday night food fight. Oh, well, the kids found the money all right! So Friday night all of us leaders showed up on the field of battle with the campers watching like these sadistic spectators at the Roman Coliseum. Now, for starters, we got hosed down so everything would cling to us. I’m embarrassed about the food we wasted, frankly, but I’m at least glad we paid for a few kids to get to camp.
Well, Round 1 was flour. The campers got their money’s worth as we redecorated each other with this blizzard of flour, followed by eggs, then fudge sauce – you get the idea? The last round was the worst – lard. From our hair to our toes, we were totally gross by the end of this massacre. Our only satisfaction was at the end when we went after those kids to give them a big, gooey hug. I couldn’t wait to get to a shower. And I was there a long time, especially with my new coat of lard. I’ve never felt dirtier – but clean has never felt better!
Well, I’m Ron Hutchcraft and I want to have A Word With You about “Stubborn Dirt And A Strong Shower.”
If you’ve ever felt real dirty, you know how much you enjoyed that shower that made you clean again. If only there was a shower that could make us clean on the inside – where we carry the guilt, and the regrets, and the dirt of the things we wish we’d never done – or the things we should have done and didn’t. Unfortunately, there is no medication, no therapist, not even a religion that seems to be powerful enough to remove the dirt on our soul.
That’s why our word for today from the Word of God is such good news. Acts 3:19 – “Repent and turn to God so that your sins may be wiped out, that times of refreshing may come from the Lord.” Now look at this, all the sins of your life can be wiped out – erased from God’s records. God says you can be clean – that you can have a new beginning. He’s offering a cleansing spiritual shower for those who repent and turn to Him. Now, that means you acknowledge the wrongness of what you’ve done and that you’re ready to turn from your sin-choices – and to Him for a new beginning.
We all have things we’re ashamed of – there are things we’re not proud of – things that make us afraid of what God will do when we meet Him on Judgment Day. According to the Bible, the sins of our life will, in fact, make it impossible for us to ever enter God’s Heaven because there’s no sin there. Our only hope is if somehow God will forgive a lifetime of choices that have left Him out.
And there’s only one place where a spiritual shower like that is available – at Jesus’ cross – the place where every sin of yours was paid for. You carry all the garbage of your life up that hill – you give yourself in total trust to the One who paid for your sin on that cross – and you leave your sin at that cross forever. You may have started this day guilty – but you may go to sleep tonight forgiven and finally clean. God’s promise: “Everyone who believes in Jesus receives forgiveness of sins through His Name” Acts 10:43. There is nothing you’ve done that is so bad that Jesus didn’t pay for it on His cross.
Today can be the day you are finally clean. If you’ve never trusted Jesus to be your own Savior from your own sin, would you tell Him you’re doing that right now? Your sins will be erased – and you will never carry them again – or face them when you meet God. And the only thing that would keep you from heaven will be gone.
That day I felt so gross, it was an awesome feeling to stand in that shower and have all that accumulated junk get washed away. That’s what Jesus wants to do for your heart, right now. It is an incredible feeling to finally be clean.
