7 December 2021- 17 HIM BEAT THE FARTSACK for a mathematical beatdown.
WARMUP- 20 SSH,20 WINDMILLS,15 SMURFJACKS,20 CHERRYPICKERS,15 MOUNTAINCLIMBERS ALL IN CADENCE
THE THANG- STARTED OFF THE BEATDOWN WITH A LITTLE BILL MURRAY
1 lap around all the middle parking spots at the CHOP followed by 10 mekins, 10 squats,10 bigboys, 10 burpees rinse and repeat 5 times then 1 extra lap just because
After Bill Murray the real fun started with Dan Taylor
1 squat 4 alternating lunges 1:4 ratio all the way to 10 squats 40 alternating lunges
after the leg beatdown it was time just a little arm and shoulders with Mr Jack Webb
1 merkin then up on knees for 4 overhead hand claps again 1:4 ratio all the way to 10:40.
ran out of time before we could get to cpt. Thor so that will be added in the future o. A Saturday when we have a little more time.
The last day of November brought a nice chill that needed to be worked off with some heat. 18 PAX won that first battle and posted. including FNG Fudd. (There were some “no questions asked” nicknames being thrown around so we settled on the more innocent “Fudd” instead.) Welcome to F3 brother!
We started the day with an excellent VQ Warm-O-Rama by Sherlock. It went something like this:
WARM-O-RAMA:
SSH – 20 IC
Squats – 20 IC
Spidey Reaches – 10 each side OYO
Cherry Pickers – 20 IC
At this point YHC took over the Q, and here’s how it went down…
THE THANG:
First, some more warm-up:
Partner Leg Throws – 18 each PAX
Partner Ruck Pass – 10 each PAX (partners interlock heals in Sit-Up position, pass ruck, do American Hammer w/ruck, then all the way back w/ruck overhead, then Sit-Up passing ruck to partner. Rinse & repeat til each PAX completes 10 reps)
Now…the Thang: Everyone grab a ruck (for those without, grab cindy)
2 Sets:
10 Walking Ruck Lunges (Ruck OH)
10 Plank Pull Throughs
10 OH Press
(Rinse & Repeat 2x)
Mosey the short block: Prison Break to Willow St., Mosey to Union St., Prison Break back to the AO. Gassed! 10-count by TRex and another followed by Semi. Whew!
F3 3rdF shared at the break (See below)
2 Sets:
10 Ruck Squats
10 Ruck Merkins
10 Ruck high Pulls
(Rinse & Repeat 2x)
Ruck SuitcaseCarry around the short block, switching as necessary, back to the AO.
Time expired, time for the COT. Good work by everybody. TRex committed to posting at every workout this week, have at it brother. Who else is in?
COT:
Number-Rama: 18 very cool PAX
Name-O-Rama
Naming of FNG: Welcome again to Fudd! (Still, your Hospital Name, Blayze, has to be one of the coolest out there!)
Announcements: YHC invited PAX to consider joining the protest Saturday at Beebe Hospital, protesting the vax mandate being forced upon all healthcare workers by Dec 24th (or they will be terminated. Those we were gathering to pray for and calling heroes for sacrificially fulfilling their duties in 2020, now need our support as they are being made into villains. Let’s show up Saturday at Beebe, from 9-11am, and demonstrate our support for them.
Prayers: Safe travels for Sherlock on his hog hunt; for Woodstock helping to clean out a perished friend’s home, etc.; for Quattro, facing some business/family decisions this week; for YHC traveling to Frederick for an executive committee meeting (self-retracted as of this writing) and for YHC’s sister, Tonia, facing devastating, life-altering surgery. Others…the Lord knows and never forgets. Finally, prayers that all PAX would be mindful this Christmas that the birth of Jesus Christ tells us that God desires that we have a relationship with Him–it’s NOT about religion, but relationship. We know this because He came to common man, not kings. (Again, see 3rdF below.)
Humbled and excited to Q, aye!
Chappie, out!
SHEPHERDS & FISHERMEN
This past Sunday was the first Sunday of Advent—I love this season because in it we recall and celebrate the Birth of Christ (Coming/Advent). It was foretold by the OT prophets 900, 700, 500 years before it happened. I love this time of year also because it reminds me of the only 2 times a year we went to church when I was a kid (Easter & Christmas). I remember the ambiance of the Christmas Eve candle light service at First Moravian Church in my hometown like it was yesterday.
In the four verses of great Christmas hymn Angels We Have Heard On High, we sing of the angels visiting lowly shepherds and the shepherds’ response.
Here’s what I think is one of the most incredible things about God: He wants us to know Him through relationship, not religion. This is evident in the song, but it was evident first in the Scriptures.
“The angels coming to men who worked menial [lowly] jobs in the fields and informing THEM of the birth of the Son of God symbolizes that Christ came for all people, rich or poor, humble or powerful. The angels’ words as recorded in Luke 2, “Fear not: For behold, I bring you good tidings of great joy, which shall be to all people,” paired with Jesus’ own parables concerning shepherds and their flocks, symbolizes that it would be the common man and not kings or religious leaders who would first carry the story of Jesus’ life to the masses.”
It has been the Called man, not the Cleric, and really always has been, who has spread the message of Jesus Christ’s birth, life, death, and resurrection. Think of who it was to whom Jesus first said “follow Me“: Was it not to Fishermen? Common men? As you hear and sing this song for Christmas, keep this one thing in mind: It is the common man, not kings who carry the story of Jesus’ life. For you and I to be HIM, the story of Jesus in our own lives, OUR own transformation by trusting in Jesus Christ, must not only be heard but it must be seen, especially by our children (not to mention those around us). When mom tells the story, the kids will be more prone to go to church and become followers of Christ. But when we as dads—common men, not kings—tell the story of Jesus Christ, the statistics make a significant leap, they actually go through the roof! I.e. When you and I share this story of the incredible, special relationship available between God and man with our own children, we—common men—are acting/behaving like HIM.
Warm Up: Bat wings (20 for arm, back arm, seal claps, overhead claps) Mt. Man Poopers
The Thang Mosey to car wash, SSHs Bunny hop up side walk Mosey to Alvarado Lung walks to DPR window with some periodic Merkins thrown in SSH IC Mosey to beach – wall sits, planks
My parents told me they were the “magic words.” But they would often have to remind me, “And what are the magic words again, Ronnie?”
I still need a reminder. “Please.” “Thank you.”
Actually, “thank you” can be almost magical. Because like valuable collectibles, those words are getting to be pretty rare.
We need a day called Thanksgiving. To remind us we should be thanksliving.
Just watch the reaction when you thank the Walmart checker for working on a weekend or a holiday. Or the custodian for keeping this a nice place to be. Or the housekeeping lady for being the angel who magically makes your hotel room a welcoming place to come back to. Or the teacher for all the time she invests in preparation and shaping young lives.
Don’t be surprised if they’re surprised. You may be one of the few – or the only – person who stops to say thank you. You’ve made their day. You’ve let them know they’re not taken for granted. That someone actually notices and values what they do. You’ve gotten them back in the ring for another round.
Because we’re in the Age of Entitlement. “The belief that one is inherently deserving of privileges or special treatment.” Gratitude dies on the altar of entitlement. “I have this coming.”
As a Jesus-follower, I’m struck by this Bible description of what following Jesus looks like. “Let your lives be built on Him…and you will overflow with thankfulness” (Colossians 2:6).
Unfortunately, we’re more likely to overflow with negativity. Seldom praising the people we live or work with – but faithfully pointing to what’s wrong with them. Which they already know all too well.
The Bible bluntly declares, “The tongue has the power of life and death” (Proverbs 18:21). We’ve all felt the pain of names called, putdowns fired, anger dumped. Things that killed our joy, our confidence, our sense of worth. And then there are those few, but not forgotten, comments that were like wind beneath our wings. Among them, the powerful uplift of “thank you.”
Like “thank you” to your son or daughter for strengths you see in their character – their generosity, their smile, their sensitivity to hurting people, their passion. Their sense of humor, their discipline, their ability to organize, their insight, their honesty. They’ll flourish with your compliments. They’ll wither with your criticism.
With my wife no longer here to thank, I know it’s important to ask how long has it been since your spouse heard “Thank you”? For the difference you’ve made in my life. For the sacrifices, for listening, for loving me enough to tell me things I didn’t want to hear. And it means affirming them for positive changes. So much better than a boatload of nagging. As my Karen often said, “Water what you want to grow.”
Thanking an employee for their attitude or effort is that kind of “watering.” Being appreciative, rather than defensive, when someone shows you a fault or a weakness models humility and teachability.
Wherever there’s a “thank you” deficit, Thanksgiving is a good time to catch up. By hug. By phone. By text. By letter.
Of course, Thanksgiving is originally and primarily about thanking the God who is ultimately the Giver of every gift in our life. “Every good and perfect gift comes down from above” (James 1:17).
When you consciously look for “God-sightings” throughout your day, your worst day can still be a good day. You’ll bring blessing into the room with you instead of burdens. God’s showing up in my day constantly – a beautiful sunrise, an encouraging text, a welcome smile, locating something I can’t find, a helpful insight, the accident that didn’t happen. One writer said, “The thankful heart is like a magnet, and it goes through life picking up all the beautiful things all day long.” I love that!
Surprisingly, ingratitude is at the very heart of a lot of the darkness in our world. In our culture. In my heart. God diagnoses the brokenness in this world this way: “They neither glorified God nor gave thanks to Him, but their thinking became futile and their foolish hearts were darkened” (Romans 1:21).
When we rocket through life, marginalizing the One who gave us our life, we start thinking wrong is right and we are God. Failure to sincerely thank God starts us down a road of hurtful choices, dead-end streets and a growing deficit of hope and meaning.
I know there have been times someone gave me a gift or sacrificed to help me, and I failed to acknowledge it. That’s how I’ve made God feel so many times.
Because no one has given me more – beginning with life itself. And no one has sacrificed more for me. One Bible writer says this about it: “Thank God for this gift too wonderful for words!” (I Corinthians 9:15).
The gift? “He did not spare even His own Son for us, but gave Him up for us” (Romans 8:32). Because there was no hope of ever knowing God, of being forgiven, of going to heaven without the death penalty for all my junk being paid.
So my Thanksgiving – this week…every day, doesn’t begin at a dinner table. It begins at the foot of an old rugged cross.
Warm-a-Rama 15 seal jacks i/c 15 seal waves i/c 10 hip circles oyo, each way 30 moroccan night club i/c 10 mountain man pooper i/c
The Thang
Tabata, using small coupons 6 rounds of 6 excercises Curls – palms up, hammer, palms down Flys (shoulders on large coupon) – palms up, palms in, palms down Bench press (shoulders on large coupon) – elbows in, palms together, wide Clean and press move – palms down, palms in Holding chair chest squeeze – extended, close Abs – i/c, 4 count Freddie, gas pumpers, lbcs
Thank you for how your word changes us if we let it. I pray that we would love your word to the deepest parts of our being. Lord, make us into productive men. Not only for our homes and at work but also for your kingdom. Productive in our learning and understanding. productive in our growth in our marriages. Productive in our careers. Take away any laziness that is in us and give us energy to move forward. I pray that we would produce a crop of good fruit in our lives, fruit that would please you
In Jesus’ name, amen!
Mosey to light pole at end of back drive. Chappie run (water in mouth) around block. Wait for six. 15 blockeys with water if completed block with water. 10 blockeys with water if you did not.
3 strong 💪 including Hightower down range from Gold Rush.
Warm Up Michael Phelps IC Air Force arm swings IC T Pots IC IW IC Hilllbillies IC
The Thang Mosey to Custom House Plaza 10 BBS, bear crawl, 10 Rowers… deescalate to 1 (first person calls it) Mosey to wharf 10 air presses, 10 merkins… deescalate to 1 (person that did 3000 merkins in September calls it) Mosey to 2nd floor of building at end of wharf 10 squats IC, 10 seconds hold Al Gore, deescalate to 1 Mosey to sea wall Wall sits and plank Mosey back to AO start
Grappler said some words of wisdom towards the end of his beatdown a few months ago that has stuck with me for some time. I am sure to get it wrong here but that’s ok. As longs as I get the gist of it than the words hit home in some way. You just never know when you may have an influence on someone. Something that will stay with them for a long time. Something that you do that you think is trivial, or words that seem to mean nothing, may stay with someone else forever.
Disclaimer given
Warm Up Sun Gods Hill billies
The Thang 5 Big Boy Sit-ups, then Imperial Walkers for 1 minute 5 Big Boy Sit-ups, then Freddy Mercurys for 1 minute 5 Big Boy Sit-ups, then American Hammers for 1 minute 5 Big Boy Sit-ups, then Hill Billies for 1 minute 5 Big Boy Sit-ups, then LBCs for 1 minute 5 Big Boy Sit-ups, then Plank Jacks for 1 minute 5 Big Boy Sit-ups, then Grady Corn for 1 minute 5 Big Boy Sit-ups, then Moroccan Night Clubs for 1 minute 5 Big Boy Sit-ups, then Absolution for 1 minute 5 Big Boy Sit-ups, then Gas Pumps for 1 minute 5 Big Boy Sit-ups, then Merkins for 1 minute 5 Big Boy Sit-ups, then Floyd Mayweathers for 1 minute 5 Big Boy Sit-ups, then Rosalitas for 1 minute 5 Big Boy Sit-ups, then Mike Tysons for 1 minute 5 Big Boy Sit-ups, then 6 Inches for 1 minute 5 Big Boy Sit-ups, then Shoulder Taps for 1 minute 5 Big Boy Sit-ups, then Squats for 1 minute 5 Big Boy Sit-ups, then Air Presses for 1 minute 5 Big Boy Sit-ups, then Jane Fondas for 1 minute 5 Big Boy Sit-ups, then Lunges for 1 minute 5 Big Boy Sit-ups, then Rowers for 1 minute
9 strong 💪 today at Carmel High. Welcome FNG Peaceful!
Warm Up:
Mt. Man Pooper T pots Heal Raises Modified jumping jack
The Thang On track near bar: 10 leg swings, switch, 10 other leg Run to bleachers – first 4 people do 15 rowers, else 5 rowers Run to open area – first 4 people do 15 Mike tysons, else 5 merkins Run to bar for 10 leg swings each leg – repeat for 20 mins.
Corn hole: We repeated this twice. Pax took turns trowing corn bags onto cornhold board. Other pax did exercise while game went on. If throwing pax got it in the whole, other pax did a burpee.
IW & if on board 5 absolutions, if in 10 Hill billies & if on board 5 rosalitas, if in 10 Squats & if on board 5 merkins, if in 10 SSH & if on board 5 burpees, if in 10
Annie This exercise instructs pax on the art of clean floors, be warned some pax may break out in song and dance. Hold plank and rotate one arm in a circular motion while holding plank with the opposite arm. 10 each arm each direction
Finkle Swing, named for the infamous kicker “Ray Finkle” it is said that this was the stretch that lost him the big game. Pax swings one leg at a time back and forth to warm up those hips
Happy Jacks Do 5 side straddle hops in cadence then after the 5th one everyone does two jump squats.
Manatee -While in the default Superman position, with left hand twist left and back to grab right foot, return to default, then take right hand and twist right and back to grab left foot. Bend at the knee as needed. A nice stretch on that lower back while working your core. If you were in the water you’d probably look as pretty as a Manatee, sometimes referred to as The Sea Cow.
The Thang
Mosey to Bridge ove the Missipillion River, Train rolled tru so we did 10 Burpees
Duck walk over the bridge
Moseyto parking lot where Arenas is
From the start line Duck walk to the 1st parking line, 5 merkins, reverse bearcrawl back to goal line. Repeat to the 2nd parking line 3rd and 4th increasing # of merkins by 5 until we reached 20 merkins. Duckwalk-Merkin-Reverse Bearcrawl.
3rd F inserted here (at end of backblast)
Mosey to the next parking lot between watsons auction and the old M and t bank
Wheel of Animal Walk Essentially a Wheel of Merkin with Animal Walks between each stage. Frog Hop across parking lot do 10 Merkins w/ both hands on curb. Bear Crawl across, do 10 Merkins w/ left hand on curb. Duck Walk across, do 10 Merkins w/ feet on curb. Crab Walk across, do 10 Merkins w/ right hand on curb.
Mosey to the street the big church is on, mosey down road and get on the boardwalk trail until we get to AO
COT prayers
3rd F message
I took last week of work to go duck hunting all week. While i spent more time observing God’s beautiful creation then I did shooting ducks, I did get some time to reflect on things.
For what seems like 3 lifetimes ago life was pretty rough for me. I really struggled in school, didn’t have a solid place to live, my dad was in jail and my mom made sure the moose lodges tap beer wouldn’t go stale every night. I was a troubled teen, whom really despised life. I remember having faith that God would work all things out for good for me, but it would take a long long time. Many many years before that could be possible. 25 years later, I’m in a much different phase of life. All of those things of the past are long long forgotten. Some say time heals all things. I say, God will restore all the years the swarming locust ate. We may go thru tough times. But hold tight. God has a better plan. When at the end of our life, when we feel like life is too short, our
bodies give up on us. And things are looking bleak, if we believe Jesus is the Son of God and he came to make us right with God by being atonement for our sins thru repentance, we know God has gone to prepare a place for us that where he goes we will be there with him.
What then shall we say to these things? If God is for us, who can be against us? He who did not spare His own Son, but delivered Him up for us all, how shall He not with Him also freely give us all things? Who shall bring a charge against God’s elect? It is God who justifies. Who is he who condemns? It is Christ who died, and furthermore is also risen, who is even at the right hand of God, who also makes intercession for us. Who shall separate us from the love of Christ? Shall tribulation, or distress, or persecution, or famine, or
nakedness, or peril, or sword? As it is written: “For Your sake we are killed all day long; We are accounted as sheep for the slaughter.” Yet in all these things we are more than conquerors through Him who loved us. For I am persuaded that neither death nor life, nor angels nor principalities nor powers, nor things present nor things to come, nor height nor depth, nor any other created thing, shall be able to separate us from the love of God which is in Christ Jesus our Lord.
Bolt 45’s – IC (4 Count) – 15 squats to halfway down. 15 squats halfway to full down. 15 full squats.
Hydraulic Squats – 10 IC (6 count)
Windmills – 15 IC
Jiminy Crickets – 10 OYO
Four Count Freddie’s – 20 IC
The Thang
Completed at CHOP (Chappie’s House Of Pain). All Pax completed Aiken legs – 20 squats, 20 box jumps, 20 lunges (10 each Leg), 20 split Jacks (10 each Leg). All those completing early will start the evolutions over until all Pax are in. Mosey around the block and retuning for our six at three designated waypoints on the way back to CHOP. Then all Pax completed 20 Burpees, 20 Squats, 20 Merkins, 20 Big Boys. Mosey around the block and retuning for our six at three designated waypoints on the way back to CHOP. Pax closed out the workout with a Super Toy Soldier set of 100 LBC’s, 50 E2K’s (each side), and 25 Big Boy Sit up’s.
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Please keep all our HIM in your thoughts and prayers.
I’ve traveled a lot. Of course, sometimes I drive, and time matters a lot. So over the years, I’ve learned a fundamental secret of making great time on the open road. Not speeding – just driving steady. Over and over, I’ve watched what I call a “spurter” come roaring up behind me. (You’ve seen them too.) He does everything but push you into the right lane. He’s obviously well into the State Trooper Zone as far as his speed’s concerned. So I move over…he roars past…but I catch up with him a few miles later without ever changing my speed. See, he’s settled back into the right lane, just cruising along. (Have you passed this guy, too?) He speeds in binges, he floors it one minute and then he’s just tapping the accelerator a few minutes later. I usually make excellent time driving places, and I’ve talked to other marathon drivers who are used to getting places fast. And we pretty much agree. How do you trim hours off a long trip? A steady foot. The fast way to get somewhere is not with big spurts, but with a consistent, steady speed.
I’m Ron Hutchcraft, and I want to have A Word With You today about “Big Spurts and Steady Speed.”
No, I’m not opening a driving school. I brought this up because there are people who do their Christian life like those drivers who do a wild sprint, and then settle into a slow crawl. A lot of believers follow Jesus in spurts.
Spiritual bingers usually shift into high speed after a spiritual high of some kind – a great church service, a retreat, a conference, a concert, a recommitment, a special event – or just a season of great spiritual feelings. When you’re on one of your highs, oh, look out world! You’re coming on strong! Right? But then, a few miles later, there you are, back to mediocrity, back to business as usual, making little or no progress. A lot of us are really into what I call event Christianity. We live for the next spiritual event, we depend on the next spiritual event, and we start fading when there hasn’t been a spiritual event for a while.
A lot of believers live like this – but a lot of believers are getting tired of living like this. Maybe you’re tired of stop-and-go Christianity – the roller-coaster ride of real high highs and real low lows. Your heart’s hungry for something more satisfying than spiritual spurts. You’re hungry for spiritual consistency.
Which is why our word for today from the Word of God is so helpful. In Luke 9:23, Jesus issues a call to follow Him, but in a way that will get you more than a high. He tells you how to get a life. Listen for the all-important “D” word: “If anyone would come after Me, he must deny Himself and take up His cross daily and follow Me.” How do you follow Jesus? He said daily! One 24-hour slice of life at a time. You give Him your life, not in one big blob, but by consciously living His Lordship each new day.
Our problems come when we try to make some super-commitment that will change our life forever, or by needing an event to keep us going. What Jesus calls us to do is a brand new surrender on this particular Monday, focusing on what it means to take up His cross on this particular Monday, and then giving Him the specific Lordship issues of this specific Monday. Then, when you drive into your Tuesday, you give Him specific Lordship issues of that specific Tuesday. Pretty soon, Wednesday, Thursday, Friday, you have lived a Jesus-week. Put a few of those together and you’ve got a Jesus-month. Keep going and you’ve got a Jesus-year, and then a Jesus-life. How? One day at a time.
The secret of spiritual success is not bigger and bigger highs or bigger and bigger commitments. It’s the daily enlarging of Jesus’ Lordship over the real stuff in your life for that day.
You won’t cover nearly as much ground in spurts as you will by keeping up a steady speed. Steady, consistent, daily progress. It may not be as exciting as the bursts of speed, but it will get you a lot farther, a lot faster.
