Why: Why not? You’ll regret not being there if you miss it.
Q&A:
Q: How much does it cost?
A: Not a dime. But each PAX/M is asked to bring a pasta dish of your choice, salad, & dessert (just bring something to share)
Q: BYOB?
A: Drinks will be provided. But booze…I think is BYOB. Check with Ruxpin
Q: When should I RSVP?
A: Yesterday. Since you can’t do that hit up Ruxpin on the GroupMe or DM him so that he and Shawna can start to get a headcount.
Q: What if I have any additional questions not covered here?
A: Reach out to Ruxpin or Chappie in the Gloom or on F# First State FB or IG.
Thanks ahead of time to Ruxpin and his M, Shawna, for hosting this always-a-fun-time event. Let’s get together, celebrate Christmas and another year of F3, and enjoy some 2ndF beyond a morning workout (i.e. lets introduce our families to each other…)
Seven PAX broke the Fartsack chains and won THAT FIRST BATTLE to brave the polar vortex, which brought a 30 degree temp drop since yesterday’s workout. Those who took on today’s Gloom repeatedly jumped “into the void” for an ab beatdown at the hands of YHC.
The plan was to stay put on the AO’s home court, however, the stiff winds not only moved us during the warmup, but also the workout. During the warmup PAX were moved to behind the screens on the tennis courts…
WARM-O-RAMA:
SSH – 18 IC
SwartzJacks – 18 IC
Crab-flippers – 10 IC
Imperial Walkers – 18 IC
Prison Squats – 18 IC
The stiff wind, along with 24 degree temps, forced us to take a short mosey downtown to a beatdown sheltered by surrounding buildings, so off we went…
THE THANG:
PAX were circled up where the following beatdown instructions were received: The middle of the circle will be called “The Void,” 1 PAX would be in the void, executing 10 Burpees, while PAX on the outside of the circle would execute, IC, AMRAP Ab exercise pulled on the card. PAX would rotate strictly voluntarily to jump into the void. PAX executed the following random ab exercises as written on the cards:
Crab Cakes
Box Cutters
Gas Pumpers
American Hammers
E2K’s
Freddie Mercury
Protractor (10-Counts)
Big Boys (Feet interlocked)
Half Pumpers
Side Planks (10-Counts)
Not-So-Lazy-Boys (10 Counts)
Dying Cockroaches
Heel Touches
X’s & O’s
Flutter Kicks – lots of extras here, read below
After first round thru with each PAX rotating into the void for Burpees, the following 3rdF was shared:
Quote I read recently from a GORUCK selection IG post: “HE WHO JUMPS INTO THE VOID OWES NO EXPLANATION TO THOSE WHO STAND AND WATCH.”
We’ve all come across those in life who stand and watch. But we are not those; we know we cannot afford to be. No man can. Instead we’re leaders, we’re those who have jumped into the void (or are prepared to do so at a moments notice, at first call) we’re those who are HIM! And HIM, by definition, jump into the void.
Teddy Roosevelt referred to the same idea when he said, “THE CREDIT BELONGS TO THE MAN WHO IS ACTUALLY IN THE ARENA; WHOSE FACE IS MARRED BY THE DUST AND SWEAT AND BLOOD; WHO STRIVES VALIANTLY…WHO, AT WORST, IF HE FAILS, AT LEAST FAILS WHILE DARING GREATLY; SO THAT HIS PLACE SHALL NEVER BE WITH THOSE COLD AND TIMID SOULS WHO KNOW NEITHER VICTORY NOR DEFEAT.”
In the Bible, when the Lord said to Joshua, “Have I not commanded you? Be strong and courageous! Do not tremble or be dismayed, for the Lord your God is with you wherever you go,” he was calling Joshua to the enormous, overwhelming, fear-inducing task of leading Israel into the Promised Land. He called Joshua to jump into the void, into the arena! In that very moment Joshua had to make the decision, as Kyle Carpenter writes, “On behalf of Future You (actually in his case future Israel, my emphasis). You know that Present You is probably going to have to deal with a little more discomfort or inconvenience right now, but long-term, you will be grateful for the choices you made today. You don’t want merely to hope for better days ahead, you want to take the steps necessary to ensure them.” (You Are Worth It, 229)
Our workouts are preparation, a small microcosm of this, an incubator, if you will, but it applies to all of life. You may be “nudging, creeping, or stumbling forward because it’s the only option you have: forward or backward,” but you’ve jumped into the void, you’re in the arena getting sweaty, marred, and bloodied—but YOU’RE STRIVING, not standing and watching!
“Even when there’s no reason in the world to continue, you’re making decisions that take away your own excuses to quit (every one of them) because you know how it would affect the way you carried yourself afterward. And once you make those kinds of choices to continue, you find it easier to make them again and again.” (Adapted: Ibid. 231, 261, 262)
So, what’s God calling you to do? How might this bare out personally? In the very least, refuse to align with being a cold and timid soul: Be a HIM in your home, in your workplace, and in the communities in which you serve! Maybe God’s even calling you to something additional, seemingly enormous, like Joshua? Whatever it is, dare greatly and jump into the void, because “HE WHO JUMPS INTO THE VOID OWES NO EXPLANATION TO THOSE WHO STAND AND WATCH”!
PAX returned to the COP for Round 2: Instead of Burpees, this time the PAX who jumped into the void would either Plank or Chilcutt for 1 minute (timed). PAX outside the void cycled through the same Ab cards. Only detour taken was an extra long set of Flutter Kicks at the hands of Leatherman (and the finicky timer on YHC’s phone).
Mosey return to the home court
NUMBER-RAMA:
NAME-O-RAMA:
COT/BOM:
Announcements: F3 First State Christmas Gathering location up for grabs, somebody act quickly so we can plan. Wanna host? Contact Chappie
Prayers: Aaron (Chappie’s nephew deployed), Danielle Briggs (facing cancer), Denny (Chairman’s dad, praise for good test results), Doubtfire, etc.
What a brisk morning it was, lots of work but no sweat–to cold to sweat. Honored to have the privilege to bring the beatdown at the Primis AO and to be able to share a 3rd Word with the PAX. A principle tested is a principle proven (F3 workouts are always outdoors, rain or shine, hot or cold). YHC appreciates all the PAX who braved the elements prove the principle on this very cold and very windy gloom! Aye!
PAX: Chairman(Q), Chappie, Chattahoochee, Fireplex, Gump, Leatherman, Quatro, Semi, Vanilla, Wild Wing & Special Guest: Ryan Mavity (Cape Gazette)
Warmups: All In Cadence 18 SSH 20 Moroccan Night Clubs 18 Windmills 18 shell pickers
The Thang: Bring Sally Up Merkin Challenge (lots of complaining and grunting!).
Mosey to drawbridge. Toy Soldier Set: 35 LBCs 20 E2Ks 15 Big Boys.
Bear Bridge: Crawl bear up bridge incline, Ltnt Dan across deck, Bear Crawl down bridge. 10 count. Nur up bridge incline, Ltnt Dan across deck, crab walk down bridge. 10 count.
Mosey back to Primis. F3 Message:https://f3nation.com/2019/04/06/mammon-q1-9/
The Thang 2: Abbreviated version of William Wallace. Pax in 4 Corners of BBall Court: 3 in 2 corners & 2 in 2 corners (Thanks Chattahoochee!). Half Pax run to middle and do 10 Burpees while other half plank. Pax in middle run back when done and switch. All Pax to middle for 25 American Hammers IC.
Number-O-Rama and Name-O-Rama. https://youtu.be/VssjeqmRUjs
COT prayers for Chappie nephew Aaron overseas, Danielle Briggs and family as she battles cancer, Vanilla & Summit brother-in-law Jay (pancreatitis), Chairman’s Dads upcoming tests.
5 PAX beat the fartsack this Gloom for another Gump Ruck beatdown
Warm-o- Rama!
20 SSH IC
15 Hairy Rockets IC
Bolt 45 IC
The Thang!!
This beautiful Gloom the PAX came to play a game of cards. Forwarning might have scared a few HIM from braving the suck and attending this GLOOM.
We circled up and drew cards (or, well, tapped my random card app on my phone) and we preformed Ruck exercises depending on what card appeared.
if we drew and A we did 10 rucking smurf- jacks IC
If we drew a diamond we did merkins to the amount shown on the card (face cards were 10) OYO
if we drew a heart we did IC flutter kicks with rucks held above our chest
if we drew a club we did Ruck pulls (started doing mountain climbers but the act of cinching and uncinching our rucks was a huge hassle and if we didn’t cinch our rucks the Ruck busted the backs of our head) therein, quickly, QIC Gump decided to switch to ruck pulls IC. Also, got off to a rough start but Gump quickly got the hang of it!!
If we drew a spade we did Ruck overhead squats IC. (after the bolt 45s this one really felt great by the end!!)
Half way thru this agony we did the 3rd F
After the 3rd F we continued the horror of drawing cards, to our surprise we seemed to draw the small cards early. We continued draing cards until 5 minues until quitting time
Febreeze
Laying in soft grass (except Wildwing, hes got buns of steal he did these on the Rocks, Hoorah!!) We preformed Febreeze. PAX would complete 2 big Boy situps followed by 10 airlifts (you would be surprised how heavy air is AYE!) we continued the exercise from 2:10, 3:20, 4:30, 5:50(?) on the last rep we lifted our legs 6 inches off the ground as in American hammer style and it proved to be an excellent mary exercise!
COT, prayers for Doubtfires fast healing and chappies army ranger nephew protection while overseas
3rd F- Whole heartedly accepting Gods Plan
Joshua 1:9
9”F3 message started out withHave I not commanded you? Be strong and of good courage; do not be afraid, nor be dismayed, for the Lord your God is with you wherever you go.
QIC Gump shared an experience that happened two years ago. One morning after our family did our morning dedication, the reading was Joshua 1:9. Gump told his family to remember the verse Joshua 1:9 for the day, and reminded that that no matter what happened for the day the the Lord our God would be with us every step of the way and reminded them that sometimes life may throw us curve balls, and sometime things may seem real hopeless and grim, but just remember that Jesus is with us and we should not be afraid of anything that comes our way B/C we belong to the Most High and we are royalty in His eyes and He would never leave us nor forsake us.
The very same day around lunch time while Gump and his construction crew were hanging siding on a new construction home when I received a phone call from a guy wanting us to build a 20, 000 sq ft new construction framing job. I assured the guy I would like to meet him and talk to him about the job, however, I immediately thought in my mind that “this guy has the wrong guy, that job is too big for me”. Upon hanging up with the man I laughed out loud at the hypocrisy running thru my thoughts and thought to myself ” wow you just told your family to be strong and courageous today and the Lord is with you with every step”. Therein, my spirits were immediately lifted at the thought of such a supreme God being with me right where I was standing.
Weeks passed, and about 2 months later I had the opportunity to meet the man at the jobsite where he gave me a set of blueprints for the job, and expressed what he was expecting of me. I left the jobsite starsrtuck at the magnitude of this job, and about halfway between my destinations (about a 1 hour ride total) I happened to glare at the set of blueprints that graced the frontseat of my truck. The blueprints were about 3 ft tall and maybe 100 pages thick. They were enourmous, unlike anything I had ever seen before. My thought that ran thru my head was thi, “This job is too big for me!” The instant that thought finished in my head, the very instant, on the local radio station the Radio DJ says “and todays word of hope comes from Joshua 1:9 Have I not commanded you? Be strong and of good courage; do not be afraid, nor be dismayed, for the Lord your God is with you wherever you go. I immedeatly started crying in praise to God and shouted in thanks at his reminder that infact, He was, and is continuely right beside me and His plan for mylife is way better than my plan for my life. So it was, “okay Lord here I am, have your way if it wins it wins, if it loses it loses!” What do I have to be afraid of? Gods word reminds us of this “And do not fear those who kill the body buy cannot kill the soul. But rather fewar Him who is able to destroy both soul and body in hell” Matthew 10:28.
The job ended up being a fail monetarily wise. It was an amazing experience so I wont say it was a loss. I often say ” I received my dr. in construction on that job.” But it offered a great learning experience. At one point our small business employed 12 people whom worked 60 hours a week for about 8 weeks. Our weekly payroll was at 13k per week. And at one point I was in charge of 40 people, of which only 13 spoke English fluently. However, God was there in the Midst and for some reason communication was real easy. It was like they could understand my language and I could understand their language. After all is said and done the following year we were pounded from workers Comp and had to pay 7k per month for the insurance for the employees. After doing the math based on previous years I confided in my crew, “guys the only way we are going to get thru this is, if God allows it to happen. But, when we get on the other side we will be better for it”. Well long story short, (haha) we made it thru the storm, and it started with this one thing. “Have I not commanded you? Be strong and of good courage; do not be afraid, nor be dismayed, for the Lord your God is with you wherever you go”. Joshua 1:9 The plan the Lord has for us is totally different than any plan we could come up with for ourselves, not only that but if we were to be told exactly how God is going to work things out in our life’s we wouldn’t even believe it! So there is this notion, our lives are not really our lives but we live in servitude to Him, and he loves us more than we love ourselves and He would never leave us nor forsake us!
Do Not Worry
25 “Therefore I say to you, do not worry about your life, what you will eat or what you will drink; nor about your body, what you will put on. Is not life more than food and the body more than clothing? 26 Look at the birds of the air, for they neither sow nor reap nor gather into barns; yet your heavenly Father feeds them. Are you not of more value than they? 27 Which of you by worrying can add one [a]cubit to his [b]stature?
28 “So why do you worry about clothing? Consider the lilies of the field, how they grow: they neither toil nor spin; 29 and yet I say to you that even Solomon in all his glory was not [c]arrayed like one of these. 30 Now if God so clothes the grass of the field, which today is, and tomorrow is thrown into the oven, will He not much more clothe you, O you of little faith?
31 “Therefore do not worry, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ 32 For after all these things the Gentiles seek. For your heavenly Father knows that you need all these things. 33 But seek first the kingdom of God and His righteousness, and all these things shall be added to you. 34 Therefore do not worry about tomorrow, for tomorrow will worry about its own things. Sufficient for the day is its own trouble. Matthew 6: 25-34
Primis drew 5 HIM out of the Fartsack on Wednesday for a “tentative” workout. What that means is that there was enough lightning flashing across the sky to bring doubt as to whether a workout would be in the PAX’ best interest. Flashes pretty well subsided by go time, and having left all kites and keys in the clown cars, PAX ventured into Hump day the best way known…untouched by lightning and with an O-Gawd-Thirty beatdown session that went a little something like this:
Disclaimer proclaimed.
WARM-O-RAMA:
SSMedley: SSH, 10 IC – Swartzjacks, 10 IC – Sealjacks, 10 IC (smooth transitions from one to the other…til we hit the SJ’s)
Crab Flippers: 18 IC
Prisoner Squats: 18 IC
Groiners (Real ones, Doubtfire, real ones!): 18 IC
Mosey to Beebe Hospital Parking Garage – more like “Mosey Plus” with the following mosey additions along the way:
Nur
Karaoke, switch
First State Fanny Kickers
Side Shuffle, switch
Mosey
Stair Climb in the “Hot box” to 4th deck of the Parking Garage (How have we missed these glorious leg killin’ steps all this time?)
RR Tracks to the 5th level
Quick Nur to the very top
After a brief visit by hospital security (and an unsuccessful EH because, well, we know where he’s at on Wednesdays at this hour), Pax took a quick breather for the 3rdF:
If you’ve been to any of my Q’s over the last few years, you know that I’ve usually done 18-counts, or 18 reps. I’ve mentioned as well there’s a reason for that. Today I’ll end the mystery or anticipation: Really, what I’m sharing today is about making Sky-Q your Soul-Q.
SkyQ def from the Lexicon: “The Q of the Big Ball and the Super Unknown. Recognized by those who do not believe themselves to be King of the world. The Creator.” (i.e. God/Christ the King)
When Jesus said in John 17:1 “The hour has come” He was referring to His impending death, a death for which the Son of the Living God needed to steel Himself (remember Sua sponte? Remember His presence? Remember finishing strong? There’s only one way to finish strong, and that’s to be in the race!).
As Jesus gathered His thoughts in preparation for His coming ordeal, however, it was life, not death, that first came into focus. In the 3rd verse He would go on to say, “This is life eternal, that they might KNOW Thee, the only true God, and Jesus Christ whom Thou hast sent.”
Here’s my point. It has to do with a four-letter word (Bombjacks? Nope!). If life is knowing God, then death is ignorance of God. But “K-N-O-W” in biblical language means not so much information about, as RELATIONSHIP with (something Toy Soldier referred to on Tuesday).
In this sense we have to understand the Savior’s definition of life: Life is knowing God; death is ignorance of God. Life is fellowship with God; death, alienation from God. Life is friendship with God; death, enmity against God. Life is union with God; death, separation from God.
The essence of death then is not the cessation of bodily functions; that is merely a symptom of alienation from the Source of life; so it has been since our sin first separated us from God in the Garden. For that reason, Rom. 6:23 says that “the wages of sin is death.” Those who do not K-N-O-W the Father through faith in the Son–who have not received the forgiveness of sin Christ died to purchase–are literally dead even while they live. (Ephesians. 2:1 “And you were dead in your trespasses and sins.”) There Paul was speaking to people about their state of being prior to their relationship with God through faith in Christ. He was talking to living people, but declared to them that they were dead.
You may K-N-O-W alot about God. You may have even grown up in the church, or you might have gone to church your whole life. But that doesn’t make you a Christian any more than going to McD’s makes you a hamburger. Only knowing alot ABOUT God puts you about 18″ from heaven, if you haven’t personally received the forgiveness of your sin through faith in the Son. 18″ is about the distance from your head to your heart! That’s the difference between speaking of SkyQ and personally KNOWING Soul-Q, the difference between heaven and hell.
So this morning, in this Q I tell you the significance of “18” and I want to ask if you simply know about Jesus, or if you K-N-O-W Jesus. 18″! …
ALBERT EINSTEIN – I too know who I am; what I don’t know is where I am going. “
“Confess with your mouth Jesus as Lord, and believe in your heart that God raised Him from the dead, you shall be saved…” Rom. 10:9
THE THANG: BRUCE LEE @ BEEBE:
6 Ab exercises:
AH – 18
Leg Raises – 18
LBC’s – 18
Dying CR’s – 18
Heel Touches – 18
Dolly – 18
36 secs rest (9 count x 4), Rinse & Repeat
PAX did the mini (2 rounds) because of time, Bruce was said to have done 9 rounds.
Mosey return to the AO, with a few bonuses:
I.e. a few Prison Breaks between cross streets.
Stop at the dock for some “Donuts & Coffee” – On your 6, feet hanging over the edge, make 18 big “O’s” (donuts) to the left, 18 big “O’s” to the right. Word on the street is that Gump dunked his donuts (feet) in the coffee (water)
COT/BOM:
Announcements: Recon in Milford, CHOP open at the same time; Annual Labor Day Beach Day Beatdown, Rehoboth Beach – details TBD.
Prayers: Maddex, Leatherman’s 2.0 and for the complete healing of his hand and fingers, especially his pinky finger; Gump and decision concerning opportunity to serve at his church; etc.
Honored to Q it up at the Primis. Love that parking garage! 2 for Coffeeteria afterward at…Dunkin Donuts. Where else, right? (Thanks for the subliminal messages Summit.) Always appreciate the conversation with Wildwing.
(Special Pennsylvania Guest Appearances by Skater and Quigley)
QIC: Wildwing
Date: 7/31/19
Beautiful morning for a tour of Lewes with visiting HIMs here on vacation from Lancaster, PA. Unusual number of citizens walking the streets which gave us a chance to introduce the F3 concept to the locals.
The Warm Up: Side Straddle Hop x21, Cherry Picker x21, Bobby Hurley x21, Moroccan Night Club x21 (In cadence)
The Thang:
(1) Canal Gazebo – Clock Merkins 5 merkins at each hour mark;
(2) Mosey to Lewes Museum – LBC x 42 and Derkins x 30;
(3) Mosey to Second Street for a 30 – 60 – 90 sprint ;
(4) St. Peter’s Wall – Dirty Hook Up x 10;
(5) Mosey on Second Street for another 30 – 60 – 90 sprint;
(6) Courtside Wrap Up: Bear Crawl, Bobby Hurleys x24, Bear Crawl, Burpees x24, Bear Crawl, LBC x24 – Easy Boy Recliners – Toy Soldier Set
The Message: Q returned from F3 event in Charlotte where he visited the Billy Graham Library and found this quote from the Reverend: Integrity is the glue that holds our way of life together. What young people want from elders is integrity , honesty, truthfulness, and faith. What they hate is hypocrisy and phoniness. Let them see us doing what we would like them to do. That said, sometimes the youngsters show the elders what they should be doing. Some of that was on display in Charlotte.
(BTW, next time in Charlotte stop in to see the BG Library and President Polk’s family home. Some would say Polk went all manifest destiny by grabbing Texas, paying Mexico for California, and stealing Oregon and Washington from England. Not a bad haul.)
COT: And best wishes to our compatriots from Lancaster.
The Thang: Mosey west on King’s Hwy to Lewes Presbyterian Church knee wall for 10 Derkins, 10 Dips & 30 Crunches with feet isolated on the wall to limit lower body movement.
Mosey to the Lewes Library for an arm/ab circuit.
10 Bike Rack Pull-ups to 30 American Hammers (LR double count).
Lt. Dan from bench to bench. Bench 1; 10 Dips & 30 feet isolated Cruches. Bench 2; 10 Derkins & 30 feet isolated Crunches. Bench 3; 10 Dips & 30 feet isolated Crunches. Bench 4; 10 Derkins & 30 feet isolated Crunches. Mosey back to the Bike Rack to begin round 2.
We only made it through the 1st bench set of round 2 before having to Mosey back because of time.
Number-O-Rama, Name-O-Rama, COT.
3rd F: Four Communication Styles
1. Passive Communication: This spouse tends to clam up, withdraw, and do all they can to avoid any confrontation. This can often lead to stress, anger, resentment, and bitterness in the passive person. For example, if finances are getting tight and stressful, the passive person will likely avoid the subject, change the subject, or overlook the subject, even when they see that a financial disaster is approaching.
2. Aggressive Communication: This spouse tends to attack, control, and provoke others. This tends to raise everyone’s stress levels, creating an atmosphere of fear and confrontation that seems, over time, to be insurmountable. And if unchecked, the aggressive person can become dangerous and destructive. In our earlier example, the aggressive spouse would see the financial stress and lash out at the family, blaming others, creating fear of financial ruin.
3. Passive-Aggressive Communication: This spouse tends to turn agitation, anger, and frustration into a more confusing reaction by dealing with it very indirectly. Often the passive-aggressive person will respond with more subtlety or hints, while acting like nothing is wrong. They will pretend not to notice how something they did was troubling or pretend that any offense they’ve caused is more due to someone else’s problem than theirs. They’re real feelings will be masked by conflicting attitudes and actions. Continuing the example of the financial problems, the passive-aggressive spouse, instead of addressing bad spending habits or overdue bills directly, would drop hints of frustration or unexpected snarky comments about purchases or payments, without being direct about what needs to be done to improve the situation.
4. Assertive Communication: This spouse achieves a much healthier result than the others by starting with a clear understanding of what they feel, what they think, and what they want. The assertive person deals directly, honestly, and most importantly, respectfully with others about what they are thinking and feeling. To finish our example, the assertive spouse would identify the real financial issue, and directly and honestly address the issue, without being angry or demeaning or confusing to the other spouse. They would accept responsibility for any part they played and would then offer some clear solutions and say something like, “We need to make some changes, and we need to work together to get through this. Here is what I suggest…..” would be a typical type of response from a healthy, assertive person.
Warm up – 30 SSH -15 Cherry Pickers – 15 Moroccan Night Clubs – Arm circles forward and reverse.
Its the All Star Break for MLB so we Mosied to the ball fields for the beat down .
The Thang : two teams broke off one team held plank while first team started the Workouts
Home Plate to 1ST base – walking lunges
1st Base -15 Squats with 3 second hold at the bottom.
1st base to 2nd Base – Bear Crawl.
2nd Base -15 Merkins.
2nd Base to 3rd Base – Walking high knees.
3rd Base – 15 E2KS each side.
3rd Base to Home Plate – Crawl Bears.
Home Plate – 10 Burpees
Repeat for two more rounds .
We broke for 3rd F Message:
I do not know who wrote the quote . But in my quick 3rd F fashion I hit on how this can impact us as Men. Ruxpin added to it since we all need a little more of a break lol . Thanks brother !!!
The Thang 2 :
We took a wosey to the Tennis Courts and pulled out the Corn Hole Boards broke off in to teams again. Throwing 6 bags each. if your bag landed on the board the team had ten merkins if you miss you owe 10 merkins. if the bag drops in the hole the team owes 20 merkins. we played this for the last 10 min of the workout .
