DEATH BY BURPEE” – This is a test of mental toughness…. You against you and you can only cheat yourself. Do your best as we want to see an improvement when we revisit this again after the burpee challenge in August
Minute 1 – 1 burpee
Minute 2 – 2 burpees
Minute 3 – 3 burpees
Minute 4 – 4 burpees
(To 20 total if you can last)
If you fail to make the amount of burpees in a minute, you are done!
***** Keep your total in your head and I’ll mark you down
3rd F – LT Brian Murphy (podcast to follow)
CHILDISH GAMES
6 corners – you run to a corner and someone rolls the dice. If it lands on your corner number, you stretch….. everyone else must partake in the workout (must run to corners 1-6 and be in there before dice stop)
1 min for the losers who guessed wrong or have no luck.
On Saturday 7/16 (yes, that’s right…if there’s no Backblast, it didn’t happen) 24 PAX won THAT FIRST BATTLE over the fartsack and posted for a new variation of the Bearmuda Triangle (keep reading below).
WARM-O-RAMA
SSH – 10 IC
Bolt 45 (keep moving) – IC
“Lanco Special” – IC (YHC can’t remember what its called but he picked it up at Lanco, so…
ISW – 18 IC
THE THANG
Mosey around the block to County Building parking lot for YHC’s Bearmuda Highs, a variation of its close cousin, the Bearmuda Triangle, only this one keeps moving locations.
3 Cones, 50′ apart in a triangle
1st Set of Cones (1st Triangle)
Bearcrawl to Cone #2, 1 Burpee
Bearcrawl to Cone #3, 2 Burpees
Bearcrawl to Cone #1, 3 Burpees
Mosey to Library Parking Lot (Oops! Don’t forget the cones!)
2nd Set of Cones (2nd Triangle)
Crawlbear to Cone #2, 4 Hand-Release Burpees
Crawlbear to Cone #3, 5 Hand-Release Burpees
Crawlbear to Cone #1, 6 Hand-Release Burpees
Mosey to School Parking Lot (Take the cones with you!)
PAX took a quick breather here for 3rdF (See below), before returning to the Bearmuda Triangle
3rd Set of Cones (3rd Triangle)
Bearcrawl/Crawlbear to Cone #2, 7 Burpees/Hand-Release Burpees
Bearcrawl/Crawlbear to Cone #3, 8 Burpees/Hand-Release Burpees
Bearcrawl/Crawlbear to Cone #1, 9 Burpees/Hand-Release Burpees
Final round had to be done half & half: Bearcrawl/Crawlbear & Burpees/Hand-Release Burpees
Total Burpees = 45
PAX formed into 2 groups, lined up for parallel Snake Runs back to the AO.
Meanwhile back at the AO…PAX planked feet up around the circular planter for what turned out to be a “turrible” (think Sir Charles) round of the Wheel of Derkin, YHC Omaha’d this as it was taking forever to get all the way around the circle–we started going both directions. This took us from the Bearmuda Triangle to Bearmuda Highs because after all the Bearcrawls, Burpees and running, the Wheel of Derkin made the PAX a bit delirious (and gave us a cheap buzz).
Finally, a short round of Mary: Held feet at 6″, followed by 18 Gas Pumpers IC.
We talk about leadership, especially in men’s circles and in circles where we speak of “iron sharpening iron” (Prov. 27:17); we often borrow ideas, thoughts, & principles that express values that are prevalent in the military, where leadership is developed around potentially life/death situations.
After having served nearly 12 yrs in the Army National Guard I’ve seen some of the best leaders, but I’ve also seen some of the absolute worst (those familiar with Band of Brothers, think of Sobel). Personally, I’ve been both a good leader and a failed leader in my time in the military. I can say that even those failed experiences sharpened my ability to lead. It’s crucial that we continually learn from those experiences, from those who failed to lead well, and most importantly from those who did lead us well. We should not only borrow from their examples and teaching, but strive to live out the good examples.
Some of greatest military leaders come from the special operations realm. They have the most grueling assessments, evaluations, and training just to be picked to join their ranks–then the real training begins. There’s a lot of leadership training, and it’s the mental toughness that seems to count the most. When my nephew was going through Ranger School I told him a few times to “never give up what you want most (becoming a Ranger) for what you want in the moment (rest, relief, relaxation, food, etc.). We ALL do that too easily, too often! In fact, it’s the easy road!
Here’s four of the most important and valuable lessons one operator shared from his training and experiences in special ops that I think all leaders should adopt/develop:
1) ADAPTABILITY: Readiness for change. That’s why we’re “disrupters” as F3 HIM. We’ve declared in varied ways that we’ll not settle for the status quo. We’re following the lead of others who’ve brought about change, we’re following after an amazing servant-leader Savior who disrupted the status quo and brought about change, and we’re striving to be leaders who do the same. In order to do that, we must first train ourselves to be adaptable. Status quo kills! Jesus spoke of this when He said you can’t put new wine into old wineskins (Mt. 9:14-17)
2) EMOTIONAL STABILITY: This involves being able to make good decisions under pressure. Proverbs is chocked full of wisdom to help us develop the capacity to stay objective and deliver a high level of performance regardless of what we’re feeling. Important to us? Yes! But crucial to gaining, earning, keeping, and honoring the respect of those we lead! Proverbs 16:32 says, “He who is slow to anger is better than the mighty, and he who rules his spirit, than he who captures a city.”
3) PERSPECTIVE: Leaders have to be able to carry on when the world seems to have turned against them. We have to keep our troubles in PROPER perspective so that we do not lose sight of what needs to be accomplished. In a world full of lone rangers, keep in mind that “in an abundance of counselors there is victory” (Prov. 11:14b). And “Without consultation, plans are frustrated” (Prov. 15:22). We must train our perspective, and often other eyes/wisdom/counsel is crucial to helping us see properly.
4) TENACITY: This goes well with the acronym we hear a lot – DFQ! What defines tenacity is never giving up! ILLUST.: In the 1912 Olympics, Jim Thorpe, an American Indian from OK represented the U.S. in track & field. On the morning of his competitions, his shoes were stolen. Jim ended up finding two shoes in the garbage. Those are the shoes he wore — one was too big, so he had to wear an extra pair of socks (different shoes and different socks!). Wearing those shoes, Jim won 2 Gold Medals that day. A perfect reminder of tenacity and that you don’t have to resign to the excuses that have held you back.
So, these are 4 valuable tools every HIM should develop consistently: ADAPTABILITY. EMOTIONAL STABILITY. PERSPECTIVE. TENACITY.
Bear Crawl Baseball – Bear Crawl to 1st 50 Bobby Hurleys, Bear Crawl to 2nd 25 Merkins, Bear Crawl to 3rd 25 Big Boys, Bear Crawl to Home 50 Gas Pumpers(all exercises OYO)
3rd F
Normally, I talk about stress, anxiety, or some other mental health concerns going on in my life right now. But I am going to bring up something that my cousin who is a nurse in Chicago posted on July 4th evening as she was working in the hospital where those victims were sent. Her friends were texting her about donating blood. When was the last time you have donated? I donate and there will be a time when I need blood on an operating table or ER. We can help save lives of someone who has the same Type as you! I am not affiliated with any donation center but looked up the Blood Bank of Delmarva and they have the following donation events coming up:
Crooked Hammock Brewery(Lewes, DE) – 7/18 and 7/28 12:00-5:00
Georgetown Cheer – 7/20 12:00-6:00
Seaford Volunteer Fire Dept – 7/21 1:00-6:00
Big Oyster Brewery – 7/26 12:00-5:00
Milford Elks Lodge – 8/1 12:00-6:00
You never know when your life might be dependable on the donation of someone else’s blood.
Bridge of Hate – One pax will then be lifted and passed down the line of the pax that are laying on the ground. When the pax that was being passed down the line gets to the front he lays next to the last man and the man at the rear of the line then gets passed down, so forth and so on.
Curls for Girls with Coupons from home plate to right field
Mosey to Park next to Presbyterian Church (stopping along the way for 15 Monkey Humpers I/C)
The Thang
Pax divided into groups of three somewhat equally sized HIM. Exercise #1: Three Amigos-groups squatted back to back and walked 75 yards stopping every 25 for 10 Merkins. If the group broke their squat the completed 10 Burpees. Exercise #2: 6 Rounds of Daft Punk, also known as the Around the World Lunge (I/C). Exercise #3: 6 Pretzel Merkins each arm. Exercise #4: Bolt 45. Exercise #5: War Hammer. Exercise #6: Groups did Empty Wheelbarrow (third HIM duck walked) changing position every 25 yards until everyone had been in each position. Exercise #7: 20 Stump Hugger (I/C). Exercise #8: Suicides (25 yards, 50 yards and 75 yards). Mosey back to the Circle to close with Number Rama, Name O Rama, naming of 2 FNGs, announcements and prayer requests. Followed up with coffeeteria @ Dunkin Donuts.
Third F
In following with 2 weeks ago being the 6 year Manniversary and Cowbell talking about his first beatdown with F3, this weekend marks my 2nd Manniversary. Quattro had be getting on me to come out for some time but for one reason or another I wouldn’t make it. July 4, 2020 I decided after my morning 5k that I was going out. Being warned upon arrival by Gump that I picked a bad week to show up because, “Fireplex really brings it!” Fireplex introduced me to the Bolt 45s and then ran us to the school where he kicked my butt with his “BLIMPS.” Fortunately for me, he forgot the I came before the M in BLIMPS. That means I only had to do 30 Merkins 4 times instead of 40 Merkins 4 times. I got through the first two sets, but the third one was killing me. I remember Quattro and 2 other HIM after finishing all their Merkins came back and finished mine with me. Quattro even pushed me to do 7 at a time instead of the 5 that I thought was already all I could do. After the BLIMPS, we Moseyed back to the Circle. Along the way I had to walk. The rest of the PAX circled back and picked up the 6. Then there are the Third Fs. This group makes us better men spiritually, as a husband, as a father, as a child and as a citizen. Every message speaks to one, all or a combo of those topics. No one gets left behind and no one is left where they are when they show up for the first time. This group is always moving in a positive direction1
YHC had his Virgin Q this morning! Thanks to the 17 HIMs who showed up for a record attendance at The Grit Mill! It meant a lot to have such good representation on my first Q. I decided to use fate and the F3 Workout Cards to assist me on the beatdown.
WARM-O-RAMA:
Disclaimer given
Moroccan Nightclub – 20 IC
Side Straddle Hob – 20 IC
Imperial Walker – 20 IC
Cherry Picker – 20 IC
Following the warm-o-rama we mosied to the parking lot at Arena’s and the PAX circled up around the speaker and workout cards.
THE THANG:
YHC broke out his new F3 Workout Cards for this beatdown. With the PAX circled around the cards about 15 feet from the deck of cards. Inspired by T-Rex using music for his beatdown, YHC brought a speaker to play 90’s alternative for the entire beatdown.
Everyone bear crawls to the center where YHC drew five cards for the first set and a different PAX was identified for the subsequent sets. Once cards were drawn, everyone crawl beared back their original position.
Call out for the exercises written on the cards as follows:
2-10: card value + 10 reps for the exercise
Royals: 25 reps for the exercise
Ace: 50 reps of that exercise
At the completion of the set everyone bear crawls back to the deck for more cards.
Set breakdown:
SET ONE:
14 – Alternating Side Squats
25 – Freddie Mercury’s
12 – Bulgarian Split Squats
18 – Backward lunges
25 – Diamond Merkins
SET TWO:
13 – High, Slow Flutter Kick IC
17 – Monkey Humper
14 – Carolina Dry Dock
Bear crawl 15 feet, Crawl bear 15 feet
20 – Rosalitas
Conducted the 3RD F after the second set:
Continuing the theme of checking on each other and on the people in our lives with whom we haven’t spoken to in a while. YHC shared a personal story of how he was going through a difficult time in his life and felt alone and had received a special message to seek out Psalm 20.
Psalm 20 For the director of music. A psalm of David. 1 May the Lord answer you when you are in distress; may the name of the God of Jacob protect you. 2 May he send you help from the sanctuary and grant you support from Zion. 3 May he remember all your sacrifices and accept your burnt offerings.[b] 4 May he give you the desire of your heart and make all your plans succeed. 5 May we shout for joy over your victory and lift up our banners in the name of our God.
May the Lord grant all your requests.
6 Now this I know: The Lord gives victory to his anointed. He answers him from his heavenly sanctuary with the victorious power of his right hand. 7 Some trust in chariots and some in horses, but we trust in the name of the Lord our God. 8 They are brought to their knees and fall, but we rise up and stand firm. 9 Lord, give victory to the king! Answer us when we call!
Two days later, YHC met a woman while performing his duties as a nurse, and she was the key to change the direction his life was going in and make everything right in his world. Continue to reach out to each other and to others in your life. You just may be the person to turn their life around for the better!
SET THREE:
16 – Jumping lunges
25 – Monkey Humper
17 – Derkins
18 – Luge
25 – American Hammers
SET FOUR:
14 – Heels to Heaven
20 – Butt Kicks
18 – Merkins
17 – Lil Baby Crunches
15 – Hand Release Merkins
SET FIVE:
19 – Squats
16 – Wide Arm Merkins
50 – Calf Raises
25 – Shoulder Taps
19 – Ranger Merkins
Mosey back to The Grit Mill to end the beatdown.
NUMBER-RAMA
NAME-O-RAMA
COT/BOM:
Welcomed Thomas Lilly FNG nicknamed as Knobs.
Announcements: TRexs’ M’s event this weekend at Milton Memorial Park. Roving Ruckf3st Friday will be at The Grit Mill
Prayer: For Quattro’s friend who was recently diagnosed with colon cancer. For MacDaddy and Taps and the group traveling via bicycles. Prayers for all us HIMs to be the leaders and examples to others in our homes, jobs, and communities. Prayers for all the needs and attentions of those present.
I am honored that so many PAX showed up for my VQ! I was truly grateful and humbled.
Fox Hole Merkins – aka Gas Station Hotdogs(20 reps)
Sally’s Cousin – Play Flower by Moby
Curls for the Girls with Coupon(15 seconds, 30 seconds, 45 seconds, 30 seconds, and 15 seconds) – max reps by each PAX
Hernia – Lay on Back V-Ups with Coupon
50 LBCs
25 Big Boys
15 E2Ks
3rd F
Lots of people are experiencing some hard times with work, family, themselves, or another person. I see this with my own life. The stress at work with a new system is leading people to look for another job. The stress of how are we going to afford our next mortgage payment, the stress of not connecting with your spouse, not having that close friend be that close anymore leads people down paths that need to have a little light shined on them. Whirlybird called me the other day to ask about my Mom, that means a lot, lots of guys in this group have come to be there for one another. If you have that feeling of needing to reach out to someone to check on them, do it. If you need that support, call one of us here in F3.
Psalms 34:17-18
When the righteous cry out for help, the Lord Hears, and rescues them from all their broken troubles. The Lord is near to the brokenhearted, and saves the crushed in Spirit”
Make that call today to someone you haven’t talked to in a while. Brighten their day and make them smile because you could be that person that saves them from going down that dark path.
Welsh Dragons – Bear Crawl 4 Steps, 1 Merkin, 1 Plank Jack, Should Tap each side(10 Reps) use driveway to side road
110s – Split into Groups and run 110 yard sprints(3 sets of Sprints)
Name-o-rama- Quattro, Whirlybird, Mr. Mom, Semi, Flat Tire, Focker, Baa, Sherlock, Flat Bottom, Wooley, Looney Tunes, Spreader, Toy Soldier, Fire Plex, Struedel, T-Rex on Q.
Warm-a-Rama 15 seal jacks i/c 15 seal wave i/c Side shuffle across parking lot, Side shuffle back Toy Soldier halfway across parking lot, Nur back Karaoke across parking lot, Karaoke back
The Thang Ultimate frisbee with a twist Have to be in the soccer goal to score (goals are facing away from each other) Score a goal = 5 burpees, Other team does 15 e2ks per side
3rd F 9 lessons from F3 1. You can go a lot farther with others by your side. 2. Men need challenges to stay sharp mentally, physically, and emotionally. 3. Confidence is built by setting and accomplishing goals. 4. Competition makes us better. 5. Sweat and shared suffering build strong bonds. 6. If you’re not accelerating, you’re decelerating. 7. You’re stronger than you think you are. 8. The COT is great therapy. 9. Friends make life worth living and loving.
Number-Rama NAME-A-RAMA COT 16 HIM showed today: Semi, Chappie, Ruxpin, Fireplex, Toy Soldier, T-rex, Spreader, Focker, Mowdaboat, Rooster, Mr. Mom, Looney Toons, Flat Bottom, Dunkin, Quattro, Chauffer
Message: Excerpt from Bob Richards A Heart of a Champion book
A Philosophy for Winning
We all want to win, but what are the characteristics of winning. Number one: you’ve got to have the will to win. It’s a will to win, and not just a wish to win. I know a lot of people who have what I would call a wish to win. They’d like to go to the top. They daydream about the position they’d like to hold in life. They tell you their potential, about the heights they could soar to, or the distances they could run, the times they could perform if they would only get out and train. I think the greatest thing in life is to be able to dream, to have great aspirations, but I think it equally important that you have a will that can turn that dream into a reality.
Second you need to have inspiration. I’ve been amazed to see mediocre athletes, fellows drifting along with great potential but never really realizing their full abilities, suddenly inspired by a great coach, or some great ideal something that will lift them up and they would do the impossible. Inspired people: It’s when the see themselves not as they are but as they can become. It’s when they see themselves, not in terms of their weaknesses and shortcomings; their failures and inadequacies, but in terms of what they can be, when they begin to believe they can be what their vision tells them—-that’s when they’re inspired.
Lastly, take God with you. It’s the greatest ingredient in what I call a winning philosophy. These athletes believe that they have a power greater than their own. Nothing can thwart them, with God they do great and tremendous things.
The Heart of a Champion
Every man or woman needs the heart of a champion. It’s a quality of mind, a mental resolve, an attitude that turns a man or woman beyond the normal and the mediocre to accomplishing great things in all walks of life. The difference between a champion and a mediocre athlete is the difference between one who gives up and one who doesn’t. This is the basic philosophy that has made America great. It’s a philosophy of freedom, of liberty, of the great ideals we cherish. The spirt of America is the spirit of greatness; it’s the heart of a champion.
The champions I’ve seen have had another great quality. They dared to believe the impossible. What is the story behind athletics? It’s the story of young men and women who come along and say, “no matter what others say, I believe the record can be broken.” These young men and women, with faith and courage and vision in their hearts, daring to believe the impossible and training themselves to a peak perfection, have broken every record in the books.
The America system and way of life is perhaps more beautifully expressed in athletics than in any other field of endeavor? All the competitive element, all the drive, all the pressure, all the fire that makes America great is found in our athletic programs. The Bible says: “All things are possible to him who believes”
Life has its hurts, its setbacks, its defeats, its heartaches. No man can meet life in all of its fullness, but he must at one time or another meet hurt and pain and suffering—not only physical but mental pain, spiritual pain, financial pain. The champion is the one who can meet it with a stiff upper lip, with faith in God, and somehow, even with that hurt and pain in his heart, he keeps on going to achieve greatness.
Warm-a-Rama 25 seal jacks i/c 25 seal wave i/c 10 mountain man pooper i/c 25 plank jacks i/c
The Thang Mosey past the basketball court to the bridge, lt. Dan halfway across, Dan lt. The other half over to the bocce court on the right.
Bocce ball Teams of 2 try to roll their ball closest to the “Jack” We completed an Exercise after each round; Squats 25 Urkins 25 Derkins 25 Split squats 10 per leg Lbcs 25 Big boys 15 Merkins 25 Dips 25