Tag: Leatherman

Sally Hurley

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3/21/2019

Q: Chairman

PAX: Billboard, Chappie, Chattahoochie, Fireplex, Leatherman, Ruxpin, Semi, Summit, Toy Soldier, Waterfall

Warmup: All In Cadence – 25 SSH 20 Cherry Pickers 18 Windmills 18 Moroccan Night Clubs 18 Mountain Climbers Mosey to Willow to Union and back to CHOP

The Thang 1: Super Toy Soldier Set. 50 LBCs 35 E2Ks 20 Big Boys. Bring Sally Up Merkin Challenge. Bring Sally Up Squat Challenge. Hurley Merkins – OYO 25 Bobby Hurleys 25 Hand Release Merkins 25 Bobby Hurleys 25 Diamond or Ranger Merkins 25 Bobby Hurleys 25 Merkins 25 Bobby Hurleys OYO 25 Merkins.

F3 Mesaage. Giving Thanks. Need to concentrate on what we have to be thankful for rather than what we dont have or what we want. Psalm 118:19. I will extol the Lord at all times; His praise will always be on my lips. …Psalm 34:1-3. I thank you, Lord, with all my heart; I sing praise to you before the gods. …Psalm 138: 1-2. I will give thanks to the Lord because of his righteousness;

The Thang 2: Suicides. Sprint to 1st line and Luitenant Danger Back Sprint to 2nd line Nur back. Sprint to grass Bear crawl to 2nd line and sprint back. Karoake to grass and back. 50 Merkins. 10 Burpees.

Circle of Trust: Number-O-Rama, Name-O- Rama, Announcements & Prayers

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Catch me if you can!

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3/26/19. Milton, DE. Nugget on Q.

Warm Up. 20 SSH, 15 windmill, 15 cherry picker. Capri lap.

Catch me if you can… partner up, person A runs to bottom of hill while person B does 7 burpees then runs to bottom of hill. If person B catches person A before the bottom of the hill person A has to do 13 burpees. (we will rotate on way back to AO.)

March Merkin Madness. 10 tricep extensions. 20 rangers. 30 hand release merkins. 40 merkins for a total of 100 merkins, ouch!

Crawl bear up Milton hill and bear crawl down just for fun.

Catch me if you can back to AO. (switch positions, same format.)

3rd F talked about a post I saw on instagram from a Pastor who’s instagram name is dad.tired. title was ‘God is using your wife and kids to make you more like him.’

Ultimate football. when team in possession drops ball they have to do 1 burpee before resuming play. at the end of the game the winning team has to do X amount of ranger merkins while losing team does twice the amount but in regular merkins. MVP was the dynamic duo of Doubtfire and Fireplex. Great push HIM!

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And We Were Swerkin’

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Date: 3/23/19

QIC: Chappie

Another double-digit Saturday at the Aegis AO in Georgetown, DE. Hey, this is starting to look like a habit. Now, its time to start getting in some regular coffeeteria. YHC, along with Doubtfire and his 2.0 (FNG Fly Catcher) enjoyed some o’ that 2ndF following Saturday’s workout. Always well worth it!

11 PAX posted for what turned out to be a sunny Saturday at the Aegis–a rare sunny day, albeit rather breezy. It seems to rain more often than not at the Aegis, so we’ll take the sun any day. It went a little something like this:

DISCLAIMER

WARM-O-RAMA:

  • SSH – 18 IC
  • Moroccan Night Club’s – 18 IC
  • Italian Night Club’s – 18 IC
  • Cherry Picker, Crab Flipper, Hairy Chigger – 18 IC (CPCFHC’s)
  • Planks Jacks – 18 IC
  • Imperial Walker’s – 18 IC

THE THANG:

PAX led to YHC’s vehicle where each one received a paver & a frisbee (seriously, a frisbee).

Mosey to North Bedford Street Park carrying said coupons, holding paver OH every other block. Once arriving at the park, PAX placed pavers spread out along a line perpendicular to the swing set.

From the line of Pavers, PAX tossed their frisbee. Goal: Toss frisbee to distant picnic table in as few throws as possible (like in disc golf). Number of throws = the number of Swerkin Rounds per PAX. First 3 rounds = 25 Swerkins, subsequent rounds = 10 Swerkins (see video above for Swerkin demo). About half the PAX hit the picnic table in 3 throws (3 rounds), other half in 4 throws (4 rounds).

  • Frisbee Seal Crawl back to paver line.
  • Swerkin Round 1 – 25 Swerkins
  • Paver Drag to park bench, OH Press back to line.
  • Swerkin Round 2 – 25 Swerkins
  • *Frisbee Seal Crawl to picnic table was planned, but due to the number of broken frisbees from the first round YHC had to Omaha: Paver Drive to picnic table. *Apparently frisbees have a weight limit.
  • OH Lunge Press return to line.
  • Swerkin Round 3 – 25 Swerkins (those things carry some suck factor!)
  • Paver Drag to park bench, mosey return to line.
  • Subsequent Round – 10 Swerkins, while 3-Round PAX did a varied mosey around perimeter of field: Nur, Karaoke, mosey. Upon completion of Swerkins, other PAX caught up on perimeter mosey.

In midst of Swerkin rounds, PAX took a 3rd F breather. Because of sore throat and oncoming head-cold, YHC had to abbreviate his 3rdF. Here’s the full account of what was prepared/borrowed from the Q Source:

PAX stacked the pavers and frisbees for post-workout pick-up. Shout out thanks to Chattahoochee for the reload assistance!

Still time on the clock, so we circled up for a little introduction of Jack Webb (1/4 ratio).

Mosey return to AO

NUMBER-RAMA: 11 PAX, nice double-digits again! Let’s keep up the EH’ing; it’s that time of year when it’s a little easier to get new PAX to post. Hit ’em up men! Great push by all, especially Doubtfire’s 2.0 FNG!

NAME-O-RAMA: Welcome to Doubtfire’s 2.0, Harrison, now known as Fly Catcher. This young HIM is, in his own words, a “bird nerd.”

BOM:

  • Announcements
  • Prayers

Coffeeteria followed at Dunkin. Nor worries, we ate healthy and had some good fellowship between Doubtfire, Fly Catcher, and YHC.

Honored to Q it up at the Aegis!

Chappie, out!

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All around beat down – 100x

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QIC- Summit 

6 men, including 1 FNG beat the fartsack for a cool morning in Lewes. Great push by all.

Welcome FNG- Billboard!

Warm up -IC 

SSH 20 

Moroccan NC- 20

Mountain climbers – 10 

Cherry pickers – 20 

Imperial Walkers – 10 

TheThang- 

PAX will do 100 reps of each exercises. On SSH, Split Jacks and shoulder taps Once 100 is reached by one man, other men finish off to the next closest increment of 10.      

Mosey to public lot 

 1.LBC-100

2. SSH-100

Mosey to pavilion by Cupcakes bike shop 

3. Flutter kicks – 100 

4. Merkins 25 wide,25 reg,25derk,25irk

5. Split jacks-100

Mosey to Wheelhouse lot 

6. Squats-100

Break for 3rd F-

Mosey to public lot 

7. Hello dolly-100

8. Shoulder Taps -100

Mosey back to courts 

9. American Hammer -100

10. Burpees…… We each did 10…. Or was it 11?

Name-A-Rama 

COT –     

3rdF-

Took a few minutes to revisit the call to action of F3 and touch in the QSource and reference the f3 foundation 

https://f3nation.com/f3-foundation/
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Ruxpin BDay

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Date 3/12/19

QIC: Semi

Warm up

19 Seal jacks. I/c
7+1 Cherry picker. I/c
19 Seal wave. I/c
7+1 Windmill I/c
19 Ssh. I/c
7+1 Jimmy cricket. Oyo

THE THANG
2/28 (47)

Patriot run around block

Pair off

47 tire flips
1 pair flips tire while rest of pairs AMRAP other exercises

Split leg squats
Dock loaders
Blockeys
Side lunges

3rd F

Read from True Competitor book. #21 Fired up


Reverse toy soldier set

19 big boys
35 e2k per side + 1
47 lbcs

10 HIM showed – semi, Wildwing, Chappie, Waterfall, Fireplex, Chattahoochee, Chairman, leatherman, doubtfire, summit

Number Rama

Name Rama

COT

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Merlot? Hill No!

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DATE: 3/14/19

QIC: Chappie

We’ve a pain location nicknamed “O Hill No!” due to the nature of the beatdowns which have occurred there, and, it’s a hill. Don’t tell Vanilla but the first use of that hill was prior to his being jumped-in to this gang we call F3. The workout involved some cindy coupons that Santa had left at the bottom of the hill because he found no Christmas Tree nearby — he had to leave the blocks somewhere! Still, Vanilla gets some credit because the first beatdown he Q’d there left the PAX saying, “O Hill No!” and so the hill was dubbed. However, right next to that location is a portion of Behringer Ave. which for obvious reasons was dubbed Merlot Hill (as was the FNG so named that day in March 2017). He promptly got married and moved up to O-H-I-Ohh…the extent to which some will go so they’ll NEVER have to post again! Lol, just kidding, YHC has kept in touch with Merlot and HE still talks about that humbling day. Anyway, you had to be there. Yet, from time-to-time YHC tries to recreate the aforementioned (language borrowed from Wildwing) experience. Here’s a little of what that looks like:

WARM-O-RAMA:

  • SSH – 20 IC
  • Imperial Squat Walkers – 10 IC
  • Cherry Pickers, Crab flippers, Hairy Chiggers – 18 IC
  • “Swartz Jacks” – 18 IC (Combo of Seal Jacks + 4-count SSH’s YHC’s beloved gym teacher taught in elementary school)
  • Suzanne Somers – 30 out, 30 in OYO
  • Drydocks – 40 OYO (butt up, Chairman!)
  • Low Slow Squats – 10 IC

THE THANG:

Indian Run mosey to the bottom of the hill at the intersection of Behringer Ave. & Chandler St., nice easy pace then picked up last 1/4 mile.

Round trip 2x = 1 mile

11’s (Merkin Merlot March Madness) from the pole at the bottom to the pole at the top of the incline. 1 Merkin at the bottom, 10 at the top. 2 Merkins at the bottom, 9 at the top. Rinse & repeat until reaching 10 at the bottom, 1 at the top.

PAX moved from bottom to top/top to bottom with a variety of mix/match transitions: Mosey’s, Lt. Dan’s, Nur, Accelerating Man, etc.

3rd F Breather:

Indian Run mosey return to AO, picked up the pace crossing over Union St., into the Willow St. entrance to the CHOP AO.

Still 7 minutes on the clock? What the what?? Time to intro some new ones borrowed from “Band of Brothers” [extras] :

Atomic Sit-ups: PAX in sit-up position, side-by-side, right arm over top & left arm under. PAX do sit-ups in-sync — Up then 3rd of way down, back up. 10 Reps.

Caterpillar Merkins: PAX all in 1 line, feet on shoulders of man behind you (Chairman, pleeeeease plank…get your butt out of my face!). In sync, IC. Surge “Up!”, “Down.” 10 Reps.

Great push by all 9 PAX who won THAT FIRST BATTLE and posted. Hey, Bo Derek, where were you? Broke out the shorts with a nice taste of Spring. Let’s go warm weather! Great time to EH and rescue the Sad Clowns. Record breaking PAX numbers are near future. So, post and post regularly.

By the way…was there Merlot today? O Hill no!

COP/BOM:

  • ANNOUNCEMENTS: “Shamruck” this Sunday (St. Patty’s Day). Georgetown Circle @3:17 p.m. Bring the whole family, wagons, strollers, etc. Easy ruck. Fun time. Great 2ndF between all our families.
  • PRAYERS: Chairman’s parents: Brenda/Denny, healing; Doubtfire’s daughter, Leah; Waterfall’s sis-in-lo, Leah

That’s about it. Appreciate the opportunity to Q it up!

Chappie, out!

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7 of Diamonds

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Q: Chairman

PAX: Chappie, Leatherman, Summit, Wild Wing

Warmup: All in Cadence 35 SSH 18 Shell Pickers 18 Moroccan Night Clubs 18 Windmill 18 Mountain Climbers 18 Shoulder Taps; Super Toy Soldier Set 50 LBCs 35 E2Ks 20 Big Boys. Wosey to Pilottown Rd.

The Thang: Mosey to New Road (approx. 0.5 miles). 38 Merkins. Mosey to LL Park (approx 1 mile total run). 7 of Diamonds: Sprint base to base each round. 7 Burpees (28 total) 14 Flutter Kicks double count (56 total) 21 Merkins (82 total) 28 prison squats (112 total) 21 Merkins (82 total).

Wosey back to Primis with F3 message about faith. Q spoke about the last year how his family has had to keep faith in God with loss of grandmother and parents health issues. Have keep faith in God and his plan.

Number-O-Rama & Name -O-Rama. Circle of Trust. Prayers for Bob from Grace Church who had mass removed from bladder. Prayers for Q’s parents.

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North, East, South and West

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March 9, 2019

QIC- Summit 

Another damp morning at the georgetown circle but that didn’t slow us from hitting double digits for the first time at the AEGIS! Great push by all men!

Warmup- 

Merkins IC 

Arm circles forwards / backwards 

SSH ICCherry Picker IC

Windmill IC

 Moroccan NC IC

Mountain Climbers IC 

The Thang-


North- 

Mosey to church lot for Abs 

Super Toy Soldier Set -In Cadence 

25- lbc, 10 e2k, 10 Big boys 

Flutter kicks 15 IC 

American Hammers – 25 IC

 Mosey back to Circle 


East- 

Mosey to Masonic Lodge parking lot.

Aiken legs set 

20 squats

20 wall jumps 

20 lunges (forward, 10 each leg)

20 split jacks 

Wrap up with each pax runs up 2 flights of stairs and back down 

Mosey back to circle 


Break for 3rdF-  ‘Say Not’ 


South- 

Mosey to opposite side of Fire Hall 

Partner up -one partner holds plank while other partner does merkins. Switch for each set of 20. 

Merkins- 

20 reg 

20 wide 

20 hand release 

20 ranger 

20 reg 

Mosey back to circle. 

 West- 

Mosey to M&T bank lot   – 

Partner up one partner does dips while other partner does merkins. Switch for each set of 10 Merkins- 

10 reg 

10 wide 

10 hand release 

10 ranger 

10 reg 

Mini Aiken legs 

10 squats

10 curb jumps 

10 lunges (forward, 10 each leg)

10 split jacks 

Mosey back to circle.


Wrap up with toy soldier set 

30 lbc. 15 e2k,  10 big boy 


CoT


3rdF- ‘ Say Not’ from Mark Battersons book ‘Play the Man’  The hardest part of the body to subdue is the tongue. So, let’s issue a gentleman’s challenge. What we refer to as locker room talk, the Bible calls sin.    Nor should there be obscenity, foolish talk of course joking, which are out of place.
     Here’s a simple rule of thumb: don’t say something about someone that you wouldn’t say if they were standing here. And above all, honor your wife with your words. If you’re going tot all about her behind her back, make sure you are bragging!    There is a powerful little phrase repeated in Scripture: “ say not”     Whatever you verbalize, you give power to. When you voice negative thoughts, you’re reinforcing what’s wrong. Over time, it often becomes a self-fulfilling prophecy.    Instead of verbalizing negativity, speak words of faith.    Instead of verbalizing complaints, speak words of praise.   When God called Jeremiah to be a prophet, Jeremiah felt overwhelmed and under qualified. He used inexperience as an excuse, and God rebuked his excuse.    Say not, I am a child. 
So Quit making excuses!I’m too old.  I’m too young. I had bad parents. I’ve made too many mistakes. I don’t have the education. I don’t have the experience. SAY NOT!       What needs to go on your “say not” list?  You can start with obscenities, foolish talk and course joking.  While you are at it, add gossiping and lying. And to top it off, quit insulting others or bragging about yourself.       If we can subdue our tongues, there is no part of our bodies we cannot control. James likened the tongue to the rudder of a boat— it turns the whole ship.       “ When we put bits in the mouths of horses to make them obey us, we can turn the whole animal. Or take ships as an example. Although they are so large and are driven by strong winds, they are steered by a very small rudder wherever  the pilot wants to go.  Likewise, the tongue is a small part of the body, but it makes great boasts.”Say not!   


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Brisk Beat Down

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Date: 03/6/19

AO: Primis, Lewes DE

QIC: Leatherman

Only a few brave HIM showed for this chilly beat down.

Warm up

SSH – 15

Calf Raises -15

Imperial Walkers – 15

Arm Circles – 10 Forward- 10 backwards

SSH – 20

The Thang

Mosey away from the courts to get out of the wind and landed in the Citizens Bank Parking lot for some upperbody

20 Merkins I/C 20 Thigh Taps I/C 20 Carolina Dry Docks 20 Should Taps I/C 20 Staggered Merkins 10 L and 10 R

We picked up and went for a mosey to the Post Office for some lower body.

20 Squats I/C 20 Forward Lunges 10 each leg 20 Cannon Ball Squats 20 Sumo squats Mosey over to a knee wall for 10 step ups each leg

Mosey to M and T Bank for some Mid Section

20 LBC’s 20 Leg Raises 20 Flutter kicks I/C 20 American Hammers 20 Big Boys

We took a break there so we could get the F3 Message in I will post at the end.

Finished off with a quick partner Workout and due to time we had to cut short and mosey back to the A\O.

P1 did 5 burpees while P2 held the wall ( wall sits) we did 3 rounds each before time was up.

Once we were back to the A/O Chairman recommended we do 5 more burpees since we had 30 seconds left so Q bit and we did 5 more burpees.


Count-O-Rama, Name-O-Rama, and the Circle of Trust. 

QUOTE :You Will never always be Motivated, o you must learn to be disciplined. -Unknown

The Message was taken from a website sourcesofinsight.com

Discipline vs. Motivation

“Only the disciplined are truly free.  The undisciplined are slaves to moods, appetites, and passions.”  — Stephen Covey

What’s the difference between motivation and discipline?

I like to think of discipline as “what to do” and motivation as “why to do.”

Discipline has a Latin root, but the gist is it’s about teaching.  So I think of self-discipline as teaching yourself self-control and shaping your behavior, so that you’re not a slave to your motivations.

Use Discipline to Bring Out Your Best

Primal motivations served us at one point, but society’s changed what survival means.  For more precision, you can think of discipline as shaping your thinking, feeling, and doing to adopt a new behavior.

Discipline serves you most when motivation says do otherwise.  At the end of the day though, I think a key is to find ways to link things to feeling good.

You do more of what makes you feel good and less of what makes you feel bad.

Motivation is “Why to Do”

Motivation is the why behind the goal.  It’s your little engine that says you can, when the rest of you says you can’t.

It’s also the same force that can help you move mountains, on a good day.

Motivation is a life-long skill that you can improve through self-awareness and proven strategies.  The better you know your own drivers and levers, the more effective you’ll be at getting the results you want in your life.

Discipline is “What to Do”

Then there’s self-discipline.  Self-discipline is the ability to correct your behavior (Self-discipline is simply correcting or regulating your behavior for the sake of improvement.

Will is based on thinking and reason to create action – motivation is more from emotion.)

It helps you get back on your course when you fall off your path.

It helps you do the right thing in the moment for your long-term benefit, when you may want to do something else.

According to Stephen Covey, “Only the disciplined are truly free.  The undisciplined are slaves to moods, appetites, and passions.”

Self-discipline is a muscle that gets stronger the more you flex it.

Motivation and Discipline Work Hand in Hand

Motivation and self-discipline work hand in hand.  Motivation can be your initial inspiration.  When you lose your initial inspiration, self-discipline can help keep you going.   To commit to self-discipline, it’s your initial motivation that says it’s worth it.

I think you find your motivations when you ask questions such as “What do you want to do?” and “What do you want to avoid?” and  “Why do you want to do that?”

I think you encourage discipline when you yourself “What’s the best thing for you to do?”

How to Make Discipline Actionable

Where there’s a will, there’s a way. It’s easy to do what you’re motivated for.  It’s not easy to do what you’re not motivated for.  How do you transition to the right behaviors?

There are a few things you can do:

  1. What’s the right thing for you.  Get clarity on what the right things for you to do are.  You can’t discipline or correct course if you don’t know what to change to.
  2. Treat motivations as input.  What does your mind want, what do your emotions want? What does your body want?
  3. Decide up front.  This is the key.  Decide on your behaviors before hand.  Once you’re in the thick of things, it’s easier to react than respond.  You can respond more effectively if you committed to a decision.
  4. Ask yourself questions.  Get in the habit of asking yourself “what do you want to do?” and “what’s the right thing do to?”  What you want to do is your motivation, what’s right for you will take discipline.
  5. Make motivation work for you.  Discipline lights up your way, but motivation is your fuel.  Progressively shape your thinking, feeling, and doing until it’s a habit.  You can start a question or thought at a time.  Remember that your thoughts change your feelings.
  6. Link it to good feelings.  Remember to link things to good feelings for the long run.  This can be as simple as changing how you think about something or internalizing how you value something.  Acknowledge and reward your good decisions and actions.

Don’t be a slave to your motivations.

Free  yourself up through discipline.

Use discipline and motivation together to realize your potential and bring out your best.

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Signs signs everywhere a sign

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QIC- Chattahoochee

9 HIM posted on a brisk tuesday morning for a nice little workout launching from.the CHOP

Warm up- 20 SSH, 20 Smurfjacks, 20 Windmills, 20 MNC, 20 Merkins all IC

The Thang– Mosey over to the sign shop upon arrival to the sign shop started of with a toy soldier set 35 lbc, 25 e2ks, 15 big boys we then followed that up with walls of Jericho 7 exercises, 7 reps, 7 laps.

7 merkins, 7 diamonds,7 rangers ,7 wide arm,7 derkins, 7 hand release, 7 burgers each followed by a lap around the shop.

Finished up walls of Jericho and a little 3rd F time to hit the Abs. 20 flutter kicks, 15 Hello dollies, 10 Rosalitas all IC with no rest in between after that it was time to mosey back to the AO here we finished up with a round of Mary to old and been to long to remember who done what . After the beatdown time to pay the bank of Chappie with owed burpees from Febng and the crayon drive some HIM still owe.

3rd F A pastor once said in church if you can trust a puzzle company to make sure every piece is in the box to complete the puzzle then why cant you trust that every piece of your life is there for a reason.

Trust in the lord with all your heart and on your own understanding.

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