Bocce Ball

Bocce Ball

QIC: Semi
AO: Grit Mill

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

3rd F
Leadership Ignited • Devotional

https://bible.com/reading-plans/16538/day/1?segment=0

Mosey back to AO

Number-Rama
NAME-A-RAMA
COT

8 HIM showed today: Semi, Sherlock, Dunkin, Waterboy, Focker, Ruxpin, Time Clock, Spreader

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A Little Dicey

DATE: 19 May 22

QIC: Chappie

YHC and Focker were stand-ins for Mr. Mom, who pushed back his VQ to next Tue., May 24, as he was “feeling under the weather.” (Stay tuned) Focker adjusted to the change order and got in his VQ Warm-O-Rama. The guy’s a natural! Time to get him in the Q rotation. Focker warmed up the 14 PAX who won THAT FIRST BATTLE (over the fartsack) like this:

WARM-O-RAMA:

  • Disclaimer given
  • Finkle Swings – 10 each leg, OYO
  • Turn & Bounce – 15 IC
  • Windmill – 15 IC
  • MNC – 20 IC
  • SSH – 20 IC
  • Flutter Kicks – 20 IC

Focker said he forgot how hard it was to do cadence while exercising. But YHC observed that his old Army days came right back. The dude’s a natural! And major Tclaps to Focker: He just jumped into F3 a month or two ago and he just doesn’t miss! Consistency is key. Look up consistency in the dictionary and you’ll find Focker’s pic. Keep posting brother, you’re on to something!

Resemblance (in name only)

YHC broke out the big dice for the dicey weather. Here’s how it went down:

THE THANG:

4 Big Dice, roll ’em down the field as far as you can, PAX make their way to the dice via Bear Crawl or Crawl Bear and do that number of reps…

First Roll: 17

  • Bear Crawl to Dice
  • 17 Burpees
  • 17 X’s & O’s

Second Roll: 6

  • Crawl Bear to Dice
  • 6 Burpjacks
  • 6 V-Ups

Third Roll: 14

  • Bear Crawl to Dice
  • 14 Burp-N-Merks (Total Merkins = 105)
  • 14 E2K’s (each leg)

PAX circled up and took in 3rdF at this point: “Habits eat Willpower for Breakfast” (see below). After the 3rdF it was a Prison Break back to the parking lot.

PAX partnered up for Partner Push across the parking lot and back, while 5 PAX would rotate over to the swing-set to swap out for AMRAP Swerkins. Most got in…

  • Partner Push – 3 rounds
  • Swerkins – 3 rounds, AMRAP

Round of Mary:

  • 4-Count Freddies – 51 IC (at the hands of YHC)
  • Flutter Kicks – 20 IC (at the hands of Drago)
  • 6″ Hold – 3 rounds of 10-Counts (YHC)

That was a wrap.

NUMBER-RAMA

NAME-O-RAMA

COT/BOM:

  • Announcements: Get the word out about the Memorial Day Mini (CSAUP), menu sign-up will be posted today or tomorrow, and don’t forget to bring a brief bio of a fallen warrior to share sometime during the workout. Roving Ruckf3st Friday will be at CHOP.
  • Prayer: For Fireplex’s dad, Johnny, battling cancer. For YHC’s M’s Uncle Donnie, given a week to a month to live (cancer). For Chauffer’s M and family. And for Quattro’s M’s feet…

Always happy to Q, thanks Mr. Mom for extending the opportunity. Glad to be your stunt double. Can’t wait to see what you unveil at your VQ.

Chappie, out!

The following is the 3rdF shared mid-workout: (Highly adapted from Steve Moore)

I recently heard the statement by Steve Moore that HABITS EAT WILLPOWER FOR BREAKFAST. Good or bad, your habits will dominate your willpower. Period. Hence, the saying in workout circles “You don’t need motivation, you need discipline.” Discipline forges habits and whether you’re trying to make or break a habit, willpower eventually subsides.

Understanding the power of habit is critical! The difference between ordinary and extraordinary in every area of daily life physically, spiritually, relationally, financially, and intellectually, etc. isn’t one shining moment of overachievement. It’s a series of meaningful but modest actions over time.

WILLPOWER CAN GET YOU STARTED, initiating positive change, but [Good] Habits will enable you to follow through consistently.

HABIT FORMATION: There’s common agreement that habits include a REWARD, a ROUTINE, and a CONTEXT.

REWARD: Can be as simple as the feeling of satisfaction you get from doing something that aligns with your goals, makes you feel good, or achieve a desired outcome.

ROUTINE: The specific sequence of actions that produce the reward. This is where your brain connects all the individual action steps and bundles them for retrieval later. (i.e. like getting up and driving here this morning, you didn’t have to think about it step-by-step; it is routine. And that’s the way we want our habits to be.)

CONTEXT: Is any part of the situation or environment that serves as a trigger for the routine. For example: When I started going to F3 workouts in SC, I was a night-owl, always have been. I immediately found it difficult to stay up til 1 or 2 a.m. AND get up to workout. I had willpower, but needed new habits because eventually the old habit of staying up half the night would eat my willpower for breakfast! I’m at my best when I get to bed at a decent time (new habit). The reward is that I’m able to make the workouts and stay physically fit. The routine, as I mentioned the other day, is that I wake up at 4 a.m. no matter what (regardless of whether I’m working out), and the context quite simply is physical fitness, camaraderie (fellowship), and faith (mine is strengthened because of walking through life with you guys and being part of something bigger). I want to engage in these practices because the value is compounded over time. The same could be said for working hard, eating healthy, investing in a friendship, etc.

Yet, because WILLPOWER is a diminishing resource, WILLPOWER must focus on building a habit, not on completing a task (i.e. anybody can do something 1x or 2x…). There’s a difference. WILLPOWER helps establish the context and routine. But the power of habit enables consistency and compounds the benefits/reward over time.

Since there’s great wisdom in the Word of God I’ll leave you with this: The Bible warns against bad habits (which enslave) but it also exalts good habits, discipline, and self-control:

  • 2 Peter 2:12 warns we’re not to be like irrational animals, creatures of instinct, born to be caught and destroyed. Turned into food, clothing, wallets, boots…
  • Prov. 25:28 says, “A man without self-control [good habits] is like a city broken into and left without walls.”
  • Prov. 13:4 “The soul of the sluggard craves and gets nothing, while the diligent (HIM w/good habits) is richly supplied.”
  • 2 Tim. 1:7God have us a spirit NOT of fear but of power and love and self-control.”
  • Gal. 5:22-23But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, self-control; [and the kicker is…] against such things there is no law.” !!!

Habits eat WILLPOWER for breakfast, be sure to develop good ones (habits).

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A Tough Mother

Date: 05/08/2022

AO: Aegis, Georgetown, DE

QIC: Fireplex

Warm up

SSH – 40 IC

Cherry Pickers – 20 IC

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

Imperial Walkers – 20 IC

Windmills – 20 IC

The Thang 

B.O.M.B.S. – 50 Burpees,  100 Overhead Claps, 150 Merkins, 200 Big Boy Sit-ups, 250 Squats.  PAX  will mosey @.08 miles around the circle after every 25 count of each exercise completed.  When all is completed you will have moseyed approximately 2.4 miles.

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Prayers were offered for multiple needs within the attending PAX, but please keep all our HIM in your thoughts and prayers.

F3 Message 05/07/2022

 MOM EARS

May 3, 2017

Two words. But a valuable reminder just in time for Mother’s Day.

Recently, I had occasion to stay at my son and daughter-in-law’s house while I recovered from a painful injury.

They set me up with a wonderful little “apartment” in their basement – recliner, remotes (of course), kitchenette. And like all the babies in our family, a night monitor.

I needed some help in the middle of the night, but I hadn’t touched the pager. Suddenly, I hear my daughter-in-law’s feet coming down the stairs. In my 3 AM haze, I said, “But how did you know?”

She smiled and gave these two little words: “Mom ears.”

And that’s something a lot of us have to celebrate this Mother’s Day.

Those Mom-ears who heard our silent cries over the years.

Who heard our need when others would only see our deed.

Who heard the heart that our words could not express.

Who listened to our jabberings, our dumb jokes, our endless attention-getting antics.

Who heard the unspoken fears. Unspoken pain. And carried them to the throne of God.

Sadly, mom-ears have also heard mean words they didn’t deserve, angry words that left a scar, rebellious words because we didn’t want to hear what we now know was wisdom.

But somehow, a Mom heart could reach for some of God’s amazing grace, and forgive, though wounded.

As a dad, I learned early how important it was for me to seek and respect what my wife heard in our kids. Those times when I got home and was ready to drop a bomb on a disobedient child – while she intervened, with “actionable intel” of what was going on behind the scenes in their life.

I’m not sure Moms fully know their massive power to define their child’s life. For better or worse.

“She speaks with wisdom on her tongue” (Proverbs 31:26).

“The wise woman builds her house, but with her own hands the foolish one tears hers down” (Proverbs 14:1).

Sure, I know Moms who’ve turned their God-given Mom-ears to the seductive song of an “all about me” world. Whose children languish under the awful cloud of “I’m not worth much. Mom doesn’t think so.”

Deafened moms can’t hear themselves nagging, controlling, criticizing, diminishing – hoping to make a “super kid,” crushing them in the process.

The Mom-ears that have tended to miss their children’s cries are those who stopped listening to the One who gave her these children.

“Children are a gift from the Lord; they are a reward from Him” (Psalm 127:3).

It’s so easy to succumb to the selfie drumbeat of “my rights, my pleasure, my flourishing.” A sort of deafness can grow. Deaf to those quiet little cries in the night, the intuition to drop everything I love and listen, the Heavenly Father’s promptings as He “gently leads those that have young” (Isaiah 40:11).

But thank God many of us were blessed, not with a perfect mom, but a mother whose ears truly heard us.

If you have a mom with those wonderful “ears,” tell her how her finely-tuned heart shaped and changed your life. While you can.

If you’re a Mom who wants to have better ears for your children, just know there’s amazing power to do that. In the Jesus Whose relentless love led Him to die for our sins, the great relationship-wreckers.

There is no greater life-force on earth than a woman whose ears are always open to the voice of God and the voices of those she loves.

And for the one who approaches this Mother’s Day with little to celebrate – because their Mom really wasn’t one – there is a higher hope. Because God has said: “Can a mother forget the baby at her breast and have no compassion for the child she has borne? Though she may forget, I will never forget. See, I have engraved you on the palms of My hands” (Isaiah 49:15-16).

On the palms of His hands. With nail prints.

His ears listen all day, all night for the deepest cries of your heart.

Respectfully Submitted,

Fireplex

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Recovery Workout??

QIC: Semi

AO: Gritt Mill

Warm-a-Rama
20 Seal jacks i/c
20 Seal wave i/c
10 fence hoppers per side oyo
10 hip circles each direction oyo
20 Cherry pickers i/c
15 Windmill i/c

The Thang
Mosey to playground by ballparks

15 hanging knee raises
50 lbcs
20 derkins
40 urkins
15 gas pumpers

10 count

15 hanging knee raises
50 lbcs
15 diamond merkins
15 wide merkins
15 gas pumpers

3rd F
WHY DOGS LIVE LESS THAN HUMAN

Here’s the surprising answer of a 6 year old child.

Being a veterinarian, I had been called to examine a ten-year-old Irish Wolfhound named Belker. The dog’s owners, Ron, his wife Lisa, and their little boy Shane, were all very attached to Belker, and they were hoping for a miracle.

I examined Belker and found he was dying of cancer. I told the family we couldn’t do anything for Belker, and offered to perform the euthanasia procedure for the old dog in their home.

As we made arrangements, Ron and Lisa told me they thought it would be good for six-year-old Shane to observe the procedure. They felt as though Shane might learn something from the experience.

The next day, I felt the familiar catch in my throat as Belker‘s family surrounded him. Shane seemed so calm, petting the old dog for the last time, that I wondered if he understood what was going on. Within a few minutes, Belker slipped peacefully away.

The little boy seemed to accept Belker’s transition without any difficulty or confusion. We sat together for a while after Belker’s Death, wondering aloud about the sad fact that dogs’ lives are shorter than human lives.  Shane, who had been listening quietly, piped up, ”I know why.”

Startled, we all turned to him. What came out of his mouth next stunned me. I’d never heard a more comforting explanation. It has changed the way I try and live.

He said, ”People are born so that they can learn how to live a good life — like loving everybody all the time and being nice, right?” The six-year-old continued,

”Well, dogs already know how to do that, so they don’t have to stay for as long as we do.”

Live simply.
Love generously.
Care deeply.
Speak kindly.

Remember, if a dog was the teacher you would learn things like:

• When your loved ones come home, always run to greet them.
• Never pass up the opportunity to go for a joyride.
• Allow the experience of fresh air and the wind in your face to be pure Ecstasy.
• Take naps.
• Stretch before rising.
• Run, romp, and play daily.
• Thrive on attention and let people touch you.
• Avoid biting when a simple growl will do.
• On warm days, stop to lie on your back on the grass.
• On hot days, drink lots of water and lie under a shady tree.
• When you’re happy, dance around and wag your entire body.
• Delight in the simple joy of a long walk.
• Be faithful.
• Never pretend to be something you’re not.
• If what you want lies buried, dig until you find it.
• When someone is having a bad day, be silent, sit close by, and nuzzle them gently.

That’s the secret of happiness that we can learn from a good dog.

Talked from the heart about the lose of a friend and the car accident I came upon all within the last month

Mosey back to AO – ran down and up some steps at the AO

Number-Rama
NAME-A-RAMA
COT

3 HIM showed today: Semi, Woodstock, Focker

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