Category: Milton, DE

Milton, Delaware

A Trip to the Hospital…Uh, oh!

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Date: 6/20/18

QIC: Chappie

YHC was given the honor to Q it up at our newest AO. He was actually a little “giddy” the night before, knowing that he would FINALLY get to take the PAX to the hospital. To borrow words from Hetfield, Hammett, and Ulrich, YHC was so excited about Q’ing the new AO he “slept with one eye open, gripping the pillow tight.” (First to name that tune, sets me up for 10 Burpees in the Gloom.) So, yeah, the title of this Backblast is a little misleading, but since it got your attention…Keep Calm and read on!

Technically we did go to the hospital, but not because anyone was hurt. We simply went there for a STS (Sadclown Therapy Session). He, he! Anyway, the hospital has a great parking garage that YHC has been drooling over. With that said, 4 HIM won an undoubtedly hard-fought battle with the Fartsack and posted for the therapy session. It went a little something like this…

Disclaimer

Warm-O-Rama:

SSH – 18 IC (There’s a reason for YHC’s 18 rep count. To be shared at a later date; stay tuned)

Shell Pickers – 10 IC (Cherry Pickers with a local culture name — When in Rome…)

Sealjacks – 18 IC

Imperial Walkers – 15 IC

Smurfjacks – 18 IC

Steph Curry’s – 10 OYO (Warm-up on basketball court prompted us to move to 3-pt. line for this)

Mosey to Beebe Hospital Parking Garage

The Thang:

Mosey up first level, Prison break second level

Mosey up third level, Prison break fourth level

Mosey up fifth level to bottom incline on sixth level

Escalator by 5’s

Crawlbear to top, 5 Mexican Jumping Beans OYO, mosey to bottom of incline

Segnul (reverse lunges) to top, 10 Stagger Knerkins OYO, mosey to bottom

Fiddler Crab to top (switching on the half), 15 Burpjacks OYO, mosey to bottom

Karaoke to top (switch at the half), 20 Apollo Lunges OYO, mosey to bottom

Lt. Dan to top, 25 Plankjacks OYO, Lt. Dan to bottom (well, because its different)

————————————–

Breather for 3rdF Message – YHC shared this as a repeat from a couple a weeks prior, when it was only he and Summit who posted, the reason for the repeat speaks for itself:

My buddy Wade (F3 Nunchuk) put the EH on me early in 2016, and I remember the very first workout I ever posted for. After the warmup, in which I was trying to figure out all the new lingo (not to mention trying to do Imperial Walkers IC!), we Mosey’d to the opposite side of the AO where I was inducted into F3 with a rigorous set of “21’s”.

I was seriously out of shape, doing Merkins at one end and then LBC’s at the other. I actually never finished 21’s that day. Pretty much everyone else had completed their rounds and was waiting for me, when it was simply time to move on. But I knew immediately I’d found something I wanted (needed) to be a part of!

You see, when I was running back and forth from end to end, between Merkins and LBC’s, veteran F3 PAX were running past me or running in the opposite direction low-fiving me and saying things like : “Great job, brother! You got this man! Hang tough, keep going!” I LOVED THAT SPECIAL CAMARADERIE, especially because I was thoroughly gassed, and these guys were encouraging me to keep going! To some degree, all the encouragement was ALMOST overdone. But because of that, there was no way I could stop!

Have you ever wondered why we encourage one-another so much (instead of the opposite)? I think I discovered it a few months later when I read this in Freed to Lead: “A leader has to reward I2 (individual initiative) wherever and when ever he sees it, and take responsibility for any adverse outcomes that may result. LEADERS ALWAYS GET MORE OF WHAT THEY REWARD AND LESS OF WHAT THEY PUNISH.” (81)

That phrase and concept has had more of an effect on me and my leadership than any other principle or truth I’ve encountered, outside of Christ who is Himself the truth.

What I mean is that, for a man with a critical eye, who more easily sees what is wrong and what needs to be fixed, it has changed my whole attitude in terms of leading and relating to those whom I lead—whether it be family, the church, or in the community!

Why is this? Because as Proverbs 18:21 says, “DEATH AND LIFE ARE IN THE POWER OF THE TONGUE, AND THOSE WHO LOVE IT WILL EAT ITS FRUIT.”

I.e. there is life created or life diminished by the way we either encourage one another or by the way we tear one another down. Speaking life, though slightly overdone in the moment of my first F3 workout, has been experienced in every workout since. Coupled with that statement I read in Freed to Lead, it has literally proven true and produced fruit in every area of leadership in my life–not just the workouts.

Being more critical in nature, I’ve had to be intentional about “rewarding” and encouraging the behavior I see or want to see, but I can tell you that it works! Though it might seem overdone, maybe even a little superficial at times, try it on for size and see if you’re not a better, more productive, and more respected leader because of it. After all, it’s what HIM do!

“BUT ENCOURAGE ONE ANOTHER DAY AFTER DAY, AS LONG AS IT IS STILL CALLED ‘TODAY,’ LEST ANY ONE OF YOU BE HARDENED BY THE DECEITFULNESS OF SIN” (HEB. 3:13).

——————————-

ST Session cut short (actually a little OT…sorry guys)! Full session would’ve been a reverse of the escalator (see above) but we ran out of time.

Mosey back to AO – total mosey distance according to Measure My Run = 1.75 miles

Number-Rama

Name change ceremony: Spokes changed to Cupcake, here’s the reason why…

Name-O-Rama

COT

Announcements:

  • PAX encouraged to EH Lewes but also to check out other AO’s to get in more days
  • F3 Mustard Seed Shirts – see the link of GroupMe, deadline July 2 (tell Chappie what you want, pay him, and let’s order together to get free shipping

Prayers:

  • For Leatherman’s M
  • For Chappie’s nephew, Aaron, getting another shot a Swamp Phase in Ranger School
  • Something else? …YHC forgot

So, as it turned out a trip to the hospital was much needed. Sadclown Therapy Sessions continue…check out an AO near you!

Honored to lead and to workout with such HIM, special thanks to Vanilla for putting YHC on the Q Schedule.

Chappie, out!

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7

SHELDON COOPER – NOT ON A HILL!

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06/19/2018

AO -Milton, De.

PAX – Chappie, Toy Soldier, Summit, Vanilla, Waterfall, & Fireplex

QIC – Fireplex

Warm up

SSH – 25 IC

Cherry Pickers – 25 IC

Bolt 45’s IC (4 Count) – 15 squats to halfway down.  15 squats halfway to full down.  15 full squats.

Windmills – 25 IC

Inch worms  – Approx. 70 ‘(7 Parking Spaces)

Bear Crawls – Approx. 70’ (7 parking Spaces)

The Thang

The Sheldon Cooper – Not On a Hill! –  We did not mosey to “Oh Hill No” to complete the Thang as was originally planned.  Q will save that one for a Saturday or for a much cooler morning.  Complete 10 Burpees, 10 Squats, 10 Merkins & 10 Big Boys.  Run around the AO (Capri Lap that measures by Google Earth at .26 miles) and complete 9 Burpees, 9 Squats, 9 Merkins, & 9 Big Boys.  Run Capri Lap after each set.  Descending until reaching 5 of each exercise as time was not in our favor to descend all the way to 1 of each exercise.  79o and very humid conditions at 5:15 a.m. worked against all HIM.

F3 Message 

Q shared some personal reflections on Father’s Day.  The focus placed on positive influences of a Father that instilled a gift of work ethic that included follow through on commitments and obligations.  I am forever grateful for that gift.

Q shared excerpts from a word found online from the Everyday Christian published in 2009 by Chuck Mason .  The full message as posted by Mr. Mason appears below.

“In Numbers chapters 28-30, Moses prepares the Israelites to enter the promised land by reviewing God’s rules on offerings, sacrifices, celebrations and vows. Moses is going to die and Joshua has been appointed to take over. So the generation has changed, the leadership is about to change, but the ways of God never change. Isn’t that refreshing? When God says something, He means it. He is faithful and true to His word; He can be counted on.

Unfortunately that isn’t always true for you and me. Numbers 30:1-2 says “This is what the LORD commands: When a man makes a vow to the LORD or takes an oath to obligate himself by a pledge, he must not break his word but must do everything he said.”

Our words are important to God. When we make a commitment to someone we should keep it. He takes our promises to others and to Himself very seriously (whether we do or not). Let’s face it, we all have good intentions, but many times we don’t follow through on them.

Jesus spoke about this as well in Matthew 5:34-37: “But I tell you, Do not swear at all: either by heaven, for it is God’s throne; or by the earth, for it is his footstool; or by Jerusalem, for it is the city of the Great King. And do not swear by your head, for you cannot make even one hair white or black. Simply let your ‘Yes’ be ‘Yes,’ and your ‘No,’ ‘No’; anything beyond this comes from the evil one.”

This is a scripture I have used over and over again with my daughters. The first time it came up was when I overheard them in the back of the van doing a “pinky promise”. This verse came to mind and I explained to them that Jesus wants us to be so honest and careful with our words that any kind of “special promise” is unnecessary. The other important parenting application of these words from our Savior is that when Mom or Dad says “no”, we mean “no” so there is no need to ask again. It is easy to see that breaking a commitment to do something you said you would do is wrong, but sometimes a little less obvious when it is applied in the other direction. When we say “no” and then later give in, we are sinning according to this scripture. In order to properly model this biblical principal to our kids we must allow our “no” to mean “no”. Eventually they will understand that asking again and again is of no profit.

Too many times in our culture, our promise is like saying “unless something better comes along.” This command of the Lord says we should not break our word, period. We may very well change our mind about something, but we still do not break our word. I once heard a male celebrity say of his wife: “We’ll stay together as long as things are good.” You may have guessed–they are divorced today.

Whether we are joining a team, an activity or a class, God expects us to fulfill our obligations. Volunteer work, job, church, marriage, home mortgage, etc., we should live up to our word. In many circles today, the breaking of an oath is just standard business practice–but before God, it is simply sin.

Because God takes our vows so seriously, sometimes it is better not to make a vow. Ecclesiastes 5:5 says, “It is better not to vow than to make a vow and not fulfill it.”
This passage goes on to say “do not let your mouth lead you into sin”. We need to carefully consider our words and the commitments we make for ourselves and for our family. Vowing is voluntary and should stay in line with what pleases God. We need God’s direction in making vows. Take some time, don’t answer someone rashly, seek the Lord’s best and His wisdom before making a decision.

If you find yourself breaking commitments you’ve made on a regular basis, it may be that you are overcommitting yourself to begin with. Too many times we think everything looks good, there are so many opportunities for “good” things, activities and social events and we want to do them all, but it is not feasible or realistic for us or for our families. We must be discerning, prayerful, cautious about how we commit ourselves and our family. We need room in our days, our weeks and our lives. If the only speed in your life is “rush”, this can be a sure sign of overcommitment.

So, what about you? How does the Lord want you to apply this scripture? Ask yourself these questions:

Can I be trusted?

Am I known for my integrity?

Does my “yes” mean “yes” and my “no” mean “no”?

Think of the last 3 obligations you made. Did you completely fulfill them?

What am I teaching my kids regarding commitments? From my example and from what I require of them with their commitments?”

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Prayers specifically for the Pedrick Family, Jones family, Aaron, Stealth & Toy Soldier.  Please keep all our HIM in your thoughts and prayers.

Respectfully Submitted,

Fireplex

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3

Jack Webb2.0 plus some

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Another  Beautiful Saturday morning where  seven high impact men separated themselves and did what HIM do best.
Warm up – in cadence
SSH – 30
Cherry picker- 20
Merkins- 10
SSH- 15
Cherry picker – 10
Merkins -5
Todays Separator – 
Mosey to park by church –
only coupons this morning were 10 cones placed approx 10 yards apart
Suicides jack Webbs.
Sprint to cone 1 for 1 Merkin/ 4 overhead claps, sprint back.
Continue up to 10th cone – finishing with 10 merkins , 40 overhead claps
10 count
Lt Dan to 5th cone for  Super toy soldier set
50 lbc, 30 etk, 20 Big Boys
Lt dan back to start
Toy soldier set
30 lbc , 20 etk, 15 Big Boys
leisurely walk to the shade of a tree for The 3rdF
Back at it –
Nur to 10th cone For 10 burpees , nur back for 10 more burpees.
10 count
‘Wosey’ over to swings for round of squats and swirkins. Pair up.  One man does 15 swirkins while partner does squats.  switch.  Rinse and repeat for 3 rounds.
Mosey back to circle-
End with 1 man doing 15 dips while other pax hold plank.  Recover once all men have competed dips in rotation.
COT
3rd F
“The people we surround ourselves with either raise or lower our standards. They either help us to become the-best-version-of-ourselves or encourage us to become lesser versions of ourselves. We become like our friends. No man becomes great on his own. No woman becomes great on her own. The people around them help to make them great.
We all need people in our lives who raise our standards, remind us of our essential purpose, and challenge us to become the-best-version-of-ourselves.” Matthew Kelly
“The Best Version of yourself “
What does that look like ? In all aspects of life.   As HIM – Fitness. Fellowship. Faith.
I say Focus less on trying to be someone you aren’t sure you can be and choose to surround yourself with people who raise the bar, challenge you, encourage you, uplift you, stretch you , and have the ability to raise your belief and ultimately you will be on your way to “The best version of yourself’
This falls perfectly into the F3 credo- Leave no man behind, but leave no man where you find him.
Surrounding yourself in this F3 environment is exactly what this quote is all about.  And why we need to continue to grow our numbers and invite FNGs.
out –
SUMMIT
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7

Mid Week Fathers Day Beat Down

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6-13-18

 Initiation of Site-Q  (Vanilla)  Official Shovel-flag Hand-off

  

QIC – Leatherman – VQ

AO – Primis Oppidum (First Town) Lewes, DE

PAX – Chappie, Vanilla, Summit, Canvas, Leatherman(Citronella), Ice Beaker(FNG), Stretch(FNG), Spokes(FNG).

FNG Count – 3

Warm-O-Rama

SSH – 20 I/C

Mountain Climbers – 20 I/C

Cherry Pickers – 20 I/C

Capri Lap around the Courts.

The Thang – Mid Week Fathers Day Beat Down

30 – Over Head Squats with Coupon (Cinderblock)

40 – Erkins on Coupon

30 – LBC

40 – Derkins on Coupon

Lap around Courts

Rinse and Repeat 5 times

(Due to time we had to stop before everyone hit their 5th set.)

NOTE – Or was it 40-30-40-30 or 30-30-30-30 Who knows after the first set !!

3rd F  (Blog from allprodad.com) SEE BELOW

Finished the Workout with: 

10 Shoulder Tap Merkins with Partner

10 Plank Holds 10 BB with Partner ( Partner holds plank on Partners knees doing  the BB) Switch when done

10 Partner Squats and Merkins ( Partner holds Feet and when Squat other partner Merkins) Switch when done

10 Leg Raises On your OWN

10 Bicycle Crunches

 15 Sec – Hold 6 inches then raise a little hold another 15 Sec then lower back to 6 Inch Hold and done on Q call.

Name-O-Rama

  • 3 FNG’s named

COT

  • Announcements: Other AO’s, other days of the week…check ’em out!
  • Prayers

 

3rdF MESSAGE (shared by YHC at the half-way point of workout)

–10 Things Scripture says about being a Father–

There is nothing easy about being a dad. Especially nowadays, if conversations around the water-cooler are anything to go by. Well, we hear your pain. But, an honest look at history reveals a comforting familiarity to the foundational premise.

Fact is: dads have been throwing their hands up in the air for literally thousands of years. Fortunately for us, this means we don’t have to reinvent the wheel. The iPod, maybe. But the wheel, no.

While children were frustrating the dads of yore, the teachers of yore also came up with their own ideas. So we took a look:

“10 ways to teach your son to fight Romans” didn’t seem PC.

“10 ways to marry off your daughter before she becomes a teenager” also didn’t work for us.

“10 ways to plague the Egyptians” wasn’t going to pass muster with the State Department.

The good news, however, is that we did find the following 10 things Scripture says about being a father:

1. Don’t provoke your children (Ephesians 6:4)

The alternative, the scripture suggests, is to raise them to be young people of faith.

2. Be your child’s “First Teacher” (Proverbs 22:6)

It’s our responsibility to “train up a child in the way he/she should go.” Not the school, not the government, but you—and that means dad.

3. Dads need to exemplify a good life (2 Cor. 3:2-3)

Scripture teaches that who we are and how we live is like a “letter from God.” Our kids read that letter, every day.

4. Provide for your family (I Tim. 5:8)

This idea covers more than rent and food. As dads it’s our responsibility to make sure our family’s needs are addressed across the board. No ducking out of this one.

5. Good dads discipline their children (Proverbs 13:24)

The one who loves their children, scripture says, “is careful to discipline them.” This is also about proactive leadership in our homes.

6. Dads spend time with their children, and it’s not empty time (Deut. 6:6-9).

The scriptures are clear that dads must engage their children in the kind of deep, heart-to-heart conversations that impart more than facts, but teach wisdom. Schedule some regular “conversational walks” with your children, one on one. Family time that counts.

7. Compassion is a “dad” characteristic

As a father has compassion on his children,” Psalm 103:13 points out, “so the LORD has compassion.”

8. “Put your money where your mouth is”

Well, not in those exact words. But James 1:22 instructs us to not only be “hearers” of God’s word, but “doers” also.

9. Dads never give up on their kids

The story of “The Prodigal Son” (Luke 15:20-24) is the story of a father who never gives up hope and is ready to receive his child back with open arms. We can discipline, we can hold accountable, but we must never give up.

10. Dads pray for their children (1 Chronicles 29:19)

King David prayed for his son, Solomon. Children who know without any doubt that their dads pray for them every day own a deep sense of love and security.

 

~ Leatherman on the VQ, out!

 

 

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7

Well, Ya Post Anyway

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6/9/18

QIC: Chappie

Seemed like YHC’s phone kept dinging last evening with the news of PAX who couldn’t make today’s workout for a variety of reasons. YHC thought about calling it off, concerned that no one would show. However, the determination was quickly made to post anyway. After all, YHC has worked out all by his lonesome before; that’s the worst that could happen. And to be honest, the thought to call it off was only based on the temptation to Fartsack. Forget about that!

You put a lot of planning into the workout and perhaps even more into a 3rd F message; so what happens when you’re not sure if anyone is going to post? Well, Ya Post Anyway. We weren’t the first PAX to post with only two. YHC loaded the necessary sandbags in the back of his Pathfinder in prep for the Gloom. As departure time came in the Gloom, YHC grabbed his Ruck on the way out the door; it was also determined that of no one else showed, the Pathfinder would remain at the AO for a later pickup…after YHC rucked the 8.7 miles home and had his M drive him back to get his ride. Lofty goal! Thank goodness that Summit posted at the Aegis. We had a great time together, here’s how it went…

Warm-O-Rama:

SSH – 18 IC

Cherry Pickers – 15 IC

IW’s – 18 IC (had to include these, they would be part of YHC’s 3rd F message later)

Side Planks – Both sides

Low Plank – hold 6″, 10 count (rinse & repeat 2x)

“Re…cover!” (YHC’s 2 favorite words!)

Mosey to North Bedford Street Park. Ah, yes…the joy of discovering the rather conspicuously positioned sandbags under a large oak tree! Why, it appears they are there for our use! Might as well use them!

The Thang:

2 PAX & 1 40lbs. sandbag put into use for “21’s”

Objective: Carry the sandbag to one end or the other, other PAX picks it up so that it is constantly shared and moved end-to-end while doing Merkins at one end and LBC’s at the other. Plus, the PAX had draw at least 3x from the “Ab Deck” of cards in the middle of the field. We lost count of the number of cards pulled from the deck; it just seemed right to keep pulling. PAX took a break at 10 & 11 (middle of the routine) for a brief 3rd F Message (not posted here because YHC wants to share it in person, with more PAX…next workout, maybe).

YHC introduced this particular “21’s” routine nearly a year ago at the same AO, and it was a brutal test of endurance. that time we had 6 PAX so we used 3 sandbags–the rule was to never pass by a sandbag . Honestly, today’s push seemed to go by fast and fairly easy. Perhaps that was because of the oft repeated F3 truth: “It doesn’t get easier, you get better/stronger.” More accurately, though, YHC believes it went by so fast and easy because he and Summit kept up some good chatter all along the way. Before we knew it we were done!

We’d all agree there are different dynamics with different numbers of PAX. However, when there are only two, it seems to actually become a great opportunity for some solid 2nd F. Thanks for the camaraderie, Summit! Really not sure I wanted to Ruck that far home so I’m glad you posted. So…what happens when you’re not sure if anyone is going to post? Well, Ya Post Anyway!

Mosey back to the AO

COT

No announcements

Prayers for:  Scary Spice, Summit’s parents, etc.

Saturdays can be hard, especially this time of year as vacations and other family plans take the day. But, hey, we wouldn’t be HIM if we didn’t keep family first. Outside of our relationship with SoulQ, our family must always be priority number 1. Keep it that way, gents! Nonetheless, if we want to see this AO grow we’ve all got to make it a point to EH some Sadclowns from Georgetown. Always honored to lead, no matter how many show.

Chappie, out!

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6

Crab VS Bear Futbol

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6/7/18

QIC: Nugget

8 HIM posted this morning for a fun match on the pitch. (Soccer term for field). The grass was cut and the HIM were ready to get after each other and show their skills (or not) in the crab walk vs bear crawl soccer match!

Disclaimer

Warm up:

-Capri lap
20-SSH
15-windmills
15-cherry pickers
20-mountain climbers
Crab walk VS Bear crawl Soccer.
20 minute match. One team crab walks while other bear crawls. Teams switch positions after each goal. Goalie for both teams is in the plank position. Both teams rotate goalie between each goal.*** rules changed as game progressed.
^^^Match Highlights
-‘good guys’(fireplex, chairman, toy soldier and nugget) topped ‘bad guys’ (summit, vanilla, leatherman and chappie) 4-3!
-fireplex was match MVP with winning goal!
* 3rd F
ABs on fire workout
1. Windshield wipers
2. Big boys
3. Reverse crunches
4. Bicycle crunches
5. V-sits
6. Heel touches
10 reps each X 2 sets
Group Merkins. (4 HIM in square in plank position with their feet on each other’s back.
Good guys did 7
Bad guys did 10 for punishment (mostly humiliation)
Ended in COT
* 3rd F
Overview-In a Pit with a Lion on a Snowy Day: How to Survive and Thrive When Opportunity Roars by Mark Batterson

Your greatest regret at the end of your life will be the lions you didn’t chase.

You will look back longingly on risks not taken, opportunities not seized, and dreams not pursued. Stop running away from what scares you most and start chasing the God-ordained opportunities that cross your path. In a Pit with a Lion on a Snowy Day is inspired by one of the most obscure yet courageous acts recorded in Scripture, a blessed and audacious act that left no regrets:
And Benaiah the son of Jehoiada, the son of a valiant man, of Kabzeel, who had done many acts, he slew two lion like men of Moab: he went down also and slew a lion in the middle of a pit in time of snow:(2 Samuel 23:20)

Chapters (discussion points)

Chapter 1 Locking Eyes with Your Lion

Chapter 2 The Odd Thing About Odds

Chapter 3 Unlearning Your Fears

Chapter 4 The Art of Reframing

Chapter 5 Guaranteed Uncertainty

Chapter 6 Playing It Safe Is Risky

Chapter 7 Grab Opportunity by the Mane

Chapter 8 The Importance of Looking Foolish

Chapter 9 Unleash the Lion Chaser Within

Chapter 10 The Multiplication Anointing

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11

D-Day Remembrance, 5 Beach Beat Down

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5/24/2018

QIC: Vanilla

AO: Lewes, DE

PAX: Canvas (FNG), Chattahoochee, Chappie, Chairman, Fireplex, Leatherman, Summit, Vanilla

FNG Count: 1 – Welcome Canvas!

Total Mileage: 3.19

D-Day Intro:

“During World War II (1939-1945), the Battle of Normandy, which lasted from June 1944 to August 1944, resulted in the Allied liberation of Western Europe from Navi Germany’s control. Codenamed “Operation Overlord,” the battle began on June 6, 1944, also known as D-Day, when some 156,000 American, British and Canadian forces landed on five beaches along a 50-mile stretch of the heavily fortified coast of France’s Normandy region. The invasion was one of the largest amphibious military assaults in history and required extensive planning. Prior to D-Day, the Allies conducted a large-scale deception campaign designed to mislead the Germans about the intended invasion target. By late August 1944, all of northern France had been liberated, and by the following spring the Allies had defeated the Germans. The Normandy landings have been called the beginning of the end of war in Europe.” (history.com)

Warm-O-Rama

Cherry Pickers – 19 IC

SSH – 44 IC

Windmill – 19 IC

The Thang: 5 Beach Beatdown

Mosey to CanalFront Park Stairs for “Omaha Beach”

44 Mt. Climbers IC

Bear Crawl up the stairs

44 Merkins OYO

Mosey to Savannah Road Pavilion for “Utah Beach”

44 Irkins (Incline Merkins)

44 Dips

44 Big Boy Sit Ups

Mosey to Lewes Beach for “Gold Beach”

Partner up, One partner does Burpees wile the other storms to shoreline and back, rinse and repeat until team reachers 44 total Burpees.

Break for 3rd F: See Below

Mosey back to AO for “Sword Beach”

44 Ranger Merkins

44 American Hammers IC

Unfortunately we ran out of time for the fifth beach – “Juno Beach”...any PAX looking to finish OYO later today, here’s the assignment:

44 Derkins

44 Prisoner Squats

44 Flutter Kicks (4 Count IC)

Ended with Number-Rama, Name-O-Rama, & COT/BOM

3rd F Message: One Day as a Lion

“Men, I am not a religious man and I don’t know your feelings in this matter, but I am going to ask you to pray with me for the success of the mission before us. And while we pray, let us get on our knees and not look down but up with faces raised to the sky so that we can see God and ask his blessing in what we are about to do.”

“God almighty, in a few short hours we will be in battle with the enemy. We do not join battle afraid. We do not ask favors or indulgence but ask that, if You will, use us as Your instrument for the right and an aid in returning peace to the world.”

“We do not know or seek what our fate will be. We ask only this, that if die we must, that we die as men would die, without complaining, without pleading and safe in the feeling that we have done our best for what we believed was right.”

“Oh Lord, protect our loved ones and be near us in the fire ahead and with us now as we pray to you.”

All were silent for two minutes as the men were left, each with his individual thoughts. Then the Colonel ordered, “Move out.” — Lt. Col. Robert L. Wolverton, commanding officer of 3rd battalion, 506th PIR.

 

Though we may never storm the beaches or Normandy, may we always live our lives with the courage of High Impact Men and pray that God would use us and mold us with an attitude like that of Lt. Col. Robert L Wolverton’s prayer.

Humbly Your QIC,

Vanilla

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6

Super Duper Toy Soldier Saturday

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It was a beautiful day on Delmarva for a Super Duper Toy Soldier beat down!

The Pax:  Chappie, Chattahoochee, T1, Chairman, and Waterfall on Q

Congratulations to Chappie, Chattahoochee, and Chairman on posting 6 consecutive days in a row!  That’s some serious dedication right there!

The Warm Up:  I figured I needed to stretch these guys out after 5 days in a row.  20 Side Strattle Hops IC, 15 windmills IC, 20 moroccan night clubs IC, 15 cherry pickers (shell pickers) IC

The Thang:  This is where it got fun.  I have to admit that I sort of made this up on the fly.  Are those the best?  We took a mosey to a new soccer field.  Started at one soccer goal with 40 LBCs, ran to the center and did 30 E2Ks each side, ran to the other goal and did 20 big boys.  Then we ran back to the center and threw the dice of doom (A dice of exercises I found at Five Below).  Each PAX had to roll the dice individually and do what was on it.  If a PAX rolled 15 burpees, every PAX had to do it.  We rolled the burpees twice!  Run back to the first goal to start over!  We reduced the exercises by 2 each set and ran out of time at 28 LBCs, 18 E2Ks each side, and 8 big boys.  That’s a total of 238 LBCs, 168 E2Ks each side, and 98 big boys!  Chairman did some more big boys for extra credit.  Some kinda beast.

The F3 message:  Talked about a pastor in my church that recently died.  He documented every funeral, marriage, and baptism through his whole life career.  They displayed it at his funeral so you could look through and find where he baptised and married you.  He gave his last sermon in December 2017.  He knew it was his last and told us so.  He preached on Heaven and how he wanted to see us all there.  It was clear he knew what he set out to do in his life, did what he came to do, and was ready for the next life.  He knew his purpose and was able to say mission accomplished!  I encouraged us all to keep “posting” in every area of our life so that someday we can say “mission accomplished.”

We took a mosey back to the AO to finish up with some more stretching exercises:  Windmills, cherry pickers, and moroccan night clubs IC.  Finished with 20 diamond merkins OYO just for fun.

Countarama, Namarama, and Circle of Trust!  With this awesome weather we are having, we need to get some FNGs out on Saturdays!  Aye!

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40lbs, 10 cones and 100yards

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QIC- Summit
AO- Milton, De
Warm up – all in cadence
SSH – 30
Cherry picker- 20
Merkins- 10
SSH- 15
Cherry picker – 10
Merkins -5
Mosey around block back to AO
The Thang-
10 Cones are set up approx 10yards apart
1/2 mosey to tenth cone and back with 40lbs -1/2 stay back and do ‘blockees’ – burpees with blocks. Switch.
All pax side shuffle to 9th cone. side shuffle back to start
8th – at each cone stop and do amount of merkins per cone you are at. To and back
7th – NUR to cone, high knees back
6th-   lt dan to cone ,mosey to cone 5 for toy soldier ab set , mosey back
5th – repeat cone 10 routine but to 5th
4th- mosey to cone. Lbc’s at each cone on way back 40,30,20,10
3rd- lunge walk to cone with 40lbs, mosey back
2nd- mosey to cone- 10big boys mosey back
1- inch worm to cone , burpee with broad jump back.
30 squats with 40lbs oyo
3rd F- reading from qsource on Q preparedness

Within F3 a leader is called the Q, which is a man who takes responsibility for the outcome.

Because F3 is an organization of leaders rather than an organization with leaders, every man is asked and expected to be a Q, both within F3 and in the other groups in which he is a member outside of F3. This call to leadership arises from F3’s Mission , which is to plant, serve and grow men’s small workout groups in order to invigorate male community leadership.

Some outcomes are envisioned beforehand by the Q while others are thrust upon him by unexpected and sudden circumstance. For envisioned outcomes, the Q can anticipate and get prepared for what will be expected of him to be effective. But the Q cannot do that for unexpected outcomes because they come upon him suddenly—for those outcomes he must already be prepared to be effective.

To effectively respond to both the envisioned and circumstance-driven outcomes that arise along his path, the Q must gradually but consistently accelerate his Preparedness through four distinct quadrants: Get Right, Live Right, Lead Right and Leave Right (the G3L).

• GET RIGHT (Q1): to properly align himself the Q takes the Daily Red Pill (the DRP). This is his daily commitment to accelerate his fitness, fellowship and faith.

• LIVE RIGHT (Q2): to be purposeful the Q focuses on IMPACT. This is the forcible contact to strong effect that the Q will have on the other members of his groups if his personal alignment is proper.

• LEAD RIGHT (Q3): to practice effective leadership, the properly aligned and purposeful Q continually hones the skills he needs to enable his communities to be healthy, his organizations to be effective and his teams to be dynamic.

• LEAVE RIGHT (Q4): to build a legacy, the aligned and purposeful Q exerts disruptive leadership with IMPACT throughout his lifetime and beyond.

The QSource provides a guide to Preparedness to help the Q accelerate through his G3L.

TO LEARN MORE, see the index of all 54 QPointsthat comprise the QSource.

 

Keep winning!  Be intentional in all areas of your life.  – Summit 

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NO MERCY-IT WAS ALMOST A MILE !

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5/29/18

10 HIM posted for a “No Mercy Beat-Down”

PAX:  Toy Soldier, Leatherman, Ying-Ying, Chattahoochee, Chairman, Waterfall, Summit, Pre-cut, Chappie, and Fireplex.

QIC:  Fireplex

AO:  Milton, De.

Warm up

SSH – 25 IC

Cherry Pickers – 25 IC

Bolt 45’s a.k.a. Fireplex 90’s IC (4 Count) – 15 squats to halfway down.  15 squats halfway to full down.  15 full squats.

Windmills – 25 IC

Mosey to the vacant lot by Shipbuilders Village – .35 mile.

The Thang

The “No Mercy Mile” as identified in the exicon – Pax begin at midpoint of front stretch on a standard track (we used a measured vacant lot).  Jog to turn 1: bear crawl to turn 2.  Jog to mid point on back stretch.  Do 25 merkins.  Jog to turn 3:  lunge to turn 4.  Jog to starting point perform 25 squats.  R&R three more times.  When complete will have bear crawled 400 yards, lunged 400 yards, performed 100 merkins and squats all while completing 1 mile.

*We reduced the jog portion of the exercise to a half mile since we jogged just short of a half mile to get to, and return from, the “thang” location.

With our legs inclined on a berm, we completed a series of ab exercises that we call the Toy Soldier Set that was named for the founder of the set – 50 LBC’s, 25 E2K’s (each side), 25 Big Boy Sit-Up’s OYO.

F3 Message

The 150 year history of Memorial Day was discussed.  History shows that the day honoring the fallen  was initially known as Decoration Day in the aftermath of the Civil War.  By the late 19th century it became known as Memorial Day and was signed into law as a National Holiday by President Lyndon B. Johnson in 1968.  We will never forget those who have given the ultimate sacrifice so that we might have all the freedoms that we enjoy today.

John 15:13 New King James Version (NKJV) –  13 Greater love has no one than this, than to lay down one’s life for his friends.

While we were on the subject of sacrifice, it seems only fitting to speak of the Most Ultimate Sacrifice Ever !  Jesus’ whole life was a sacrifice, as in the flesh He experienced the same temptations that we do.  However, He did not come to be served, but to serve us as He comforted, healed, preached, and gave all of Himself for mankind.  His Crucifixion was the ultimate sacrifice so that we can experience salvation from our sins through our commitment and faithful service in Him for the greatest gift we can only imagine – everlasting life!

Ephesians 2:4-9 New King James Version (NKJV) –   4 But God, who is rich in mercy, because of His great love with which He loved us, 5 even when we were dead in trespasses, made us alive together with Christ (by grace you have been saved), 6 and raised us up together, and made us sit together in the heavenly places in Christ Jesus, 7 that in the ages to come He might show the exceeding riches of His grace in His kindness toward us in Christ Jesus. 8 For by grace you have been saved through faith, and that not of yourselves; it is the gift of God, 9 not of works, lest anyone should boast.

John 14:6 New King James Version (NKJV) –  6 Jesus said to him, “I am the way, the truth, and the life. No one comes to the Father except through Me.     

John 3:16 New King James Version (NKJV) –  16 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.

Mosey back to AO – .11 mile.

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Please keep all our HIM in your thoughts and prayers.  Special prayer request for Chappie and his family.

Respectfully Submitted,

Fireplex

 

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