Bolt 45’s – 15 squats full up to half
way down, 15 squats half way down to full down, & 15 squats full
motion. All completed IC as a 4 count.
Mosey approx. 1/2 mile to “Oh, Hill No”
The Thang
The Modified Slugger & Toy Soldier Routine. Crawl Bear up the Hill and Bear Crawl down and complete 20 Diamond Merkins, 20 wide armed merkins and 20 Hand Release Merkins. Crawl Bear up the hill and Bear Crawl down and complete a Toy Soldier Set 50 LBC’s, 30 E2K’s each side and 20 Big Boys. Rinse & Repeat as time allows. F
Mosey back 1/2 mile to the AO.
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Prayers were offered for multiple needs within the attending PAX and their families, but please keep all our HIM in your thoughts and prayers.
F3 Message
Q spoke about waiting on the Lord and sometimes that requires that we be still and rein things in a bit. In regards to the beat-down, we completed one evolution of the Holy Hill Thang, but concentrated on quality of the exercises and not the quantity. Of course the crawl bears up the hill caused “Holy Hill” to erupt from the participating PAX…:)…
Q went on to paraphrase and quote a segment on how to exercise your faith and three ways to build your spiritual muscles as written by wife and mother Elana Anthony who holds a certification as a group fitness instructor among many other academic achievements. Ms. Anthony states the first way to build spiritual muscles is to Wait on God. In other words, be still and allow God to work. Be patient and wait on God’s perfect timing. Please read excerpts below from he 2014 posting.
Exercise your faith: 3 ways to build spiritual muscles–Part 1
By Elana Anthony, June 9, 2014 at 10:58 am
“1. Wait on God. It may be hard. It may seem as if nothing is happening. And every part of your flesh wants to DO SOMETHING, because we don’t equate waiting with doing, and yet, that is exactly what we should do, for waiting is an exercise that builds our spiritual muscles. Waiting gives us strength. A popular Scripture that teaches us this can be found in Isaiah 40: 31 which says, “But they that wait upon the Lord shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint.”
“2. Draw your strength from God and not on your own self-reliance. Don’t take matters in your own hands. Usually while waiting, we get frustrated and antsy, and again, want to DO SOMETHING. In times like these, don’t rely on your strength. Ephesians 6: 10 tells us to “…be strong in the Lord and in his mighty power.” It’s His strength that sustains, not our own. Now this doesn’t mean that there aren’t positive things we can do to keep ourselves busy so as to not go crazy during periods of silence. What was the other exercise I did to build my spiritual muscles and make it through the wilderness? I saturated my mind with the Word of God. I focused exclusively on His promises. This leads me to my last point to exercise your faith.”
“3. Focus exclusively on God. Not the doctor’s report. Not the Dow Jones. Not the news. Not the latest business reports. Not career updates. Not the latest on the economic rise or plunge. Not on the health prognosis. And especially not on the blessings of others. To exercise your faith and build spiritual muscles, you must “fix your eyes on Jesus, the author and perfecter of faith” (Heb 12: 2).
“So if we’re waiting, we are gaining power.”
“When we’re reliant on God, then we are strengthened by His power.”
“And if we are focused exclusively on Him, our faith is being made perfect. We are becoming like Paul. God is teaching us contentment so that we can be happy and assured no matter what happens. Whether we have a job or not, we can be content. No matter what the doctor reports finding, we can know that we are covered by the blood of Jesus and healed by His stripes. No matter if we have a steady income or periods of drought, we can know with complete assurance that the Lord is a provider and is right there with us. We are not alone”.
“Exercise your faith. Build your spiritual muscles. And be blessed!”
This is a free, peer-led workout. Do not hold the Q or AO liable. Modify the exercises if you need to.
Warm up
20 Seal jacks 15 Cherry picker 20 Seal wave 15 Windmill 20 Ssh
THE THANG
Mosey to fishing pier, down union, turn in front of library, and follow path along river.
30 step ups per leg 15 derkins 20 squats 15 urkins 10 barfys 15 diamond urkins 20 split squats per leg 15 diamond derkins 30 Mexican jumping beans
Mosey back to CHOP per Mulberry
3rd F
Read #36 out of True Competitor, Mark of Excellence. Leave a God-mark, not a me-mark. Excellence starts with the heart. 3 questions: Who do you serve? How’s your work? What’s your foundation?
Toy soldier – descending/ascending 30 lbcs 20 e2k – pair 10 big boys 20 e2k – pair 30 lbcs
Warm-O-Rama: 15 SSH- 15-Wind Mills- 15 CherryPickers-15 Moroccan Night Clubs
Snake Run with Coupon ( cinder block ) Overhead to the Car Wash.
The Thang :
5 Merkins-5 Big Boys-10 Coupon Swings
10 Merkins- 10 Big Boys – 10 Coupon Swings
15 Merkins – 15 Big Boys – 10 Coupon Swings
20 Merkins – 20 Big Boys – 10 Coupon Swings
25 Merkins- 25 Big Boys – 10 Coupon Swings
20 Merkins- 20 Big Boys – 10 Coupon Swings
15 Merkins -15 Big Boys- 10 Coupon Swings
10 Merkins – 10 Big Boys – 10 Coupon Swings
5 Merkins – 5 Big Boys – 10 Coupon Swings
Break for 3rd F :
The 3 Rs of Habit Forming The reminder the routine the reward
Reminder The cue a trigger that starts the habit
Routine The action you take. The habit itself
Reward The benefit you gain from doing the habit
The Reminder for us setting the Alarm !!!
The Routine for us POSTING , Working hard and Completeing the Exercise set for us !!
The Reward for us Bonds formed ,Healthy body and Mindset.
Quote: We don’t Grow when things are easy: we grow when we face challenges.
Quote: Don’t limit your challenges. Challenge your limits
If you are unwilling to Risk the unusual, you will have to settle for the ordinary . Jim Rhone
For us the unusual 5:15am workouts HOT-COLD-SNOW-RAIN-ICE the ordinary a boring gym life.
Thang Part 2:
Mosey with Coupon back to A/O and stack the Blocks at the wall.
All PAX line up wall sits pass the blocks down the line and back
Second Round first man 10 block curls while PAX stay seated on the wall. Pass block and so on once last man is done come back down the line 15 block curls. All finished stack blocks
Thang Part-0.5: G-Town Circle broken into 0.25 cent pieces. Lt. Dan to 10 Bench Dips; Butt Kicks to 10 Bench Dips; Lunges to 10 Bench Dips; High Knee to 10 Bench Dips.
Thang Part-1: Mosey to Library (0.5ish miles), 1 set of 11’s curb to curb, Bear Crawl to Erkins to Crawl Bear to Iron Mikes’ (squat thrust w/merkin).
Thang Part-2: Mosey to Middle School (0.25ish miles), 1/2-3/4 speed Jail Break (fast Mosey) to 2nd light post then Nur back to start 4x. Stopping at 2nd light post for 50 SSH 1x, 40 Squats 1x, 30 Merkins 1x, 20 Big Boys 1x.
Break for 3rd F; 3 Lies men believe about themselves (All Pro Dads) It all happened in twenty seconds. Nick Foles was the starting quarterback for the Rams, who had just lost two games in a row. He sat in a game planning room with quarterback coach Chris Weinke, and backups, Case Keenum and Sean Mannion. Suddenly Head Coach Jeff Fischer burst into the room. He thanked Foles for his service but announced he was no longer the starter. After that, the Head Coach left as quickly as he entered, leaving Foles blindsided. By the end of that season, just two years after being selected for the pro bowl, Nick Foles had lost his love for football and decided to retire. Game Over. How did he go from that moment to being Super Bowl MVP just two years later? He shares in his book, Believe It: My Journey to Success, Failure, and Overcoming the Odds, The 3 Lies many men believe about themselves. Lie 1: I Am What I Do: Believing this lie will make you (in your mind) as good as your last performance. If you win, you are a winner. If you lose, you are a loser, plain and simple. This lie was at the core of Nick Foles’ belief. He felt as good about himself as his last game. When he realized that he was not the sum of his successes and failures he finally experienced freedom. Regardless of his performance, he came to realize that God loved him unconditionally, and that was his true identity. After that, football was no longer about achieving a sense of self-worth. It was just about using his God-given gifts to play the game. Lie 2: I Am What People Say About Me: Believing this lie will make you as good (again, in your mind) as the last thing someone said to you or about you. This causes a lot of men to abandon their authentic self in favor of someone they think others will accept. They end up creating a person they think others want. It’s posing, rather than living. Are you in constant need of affirmation? When someone says something negative about you, does it send you spiraling? We are all in need of encouragement, and certainly, negative feedback hurts. However, until you can be honest and embrace who you are you will be a shell of a person. Lie 3: I AM What I Have: Believing this lie will make you as valuable as the sum of your possessions, your name, or sphere of influence. It will make you greedy because we can never have enough to feel full. It will make you fearful and anxious to hold on to what you have. And it will make you insecure as you compare yourself to others. Your wealth (or lack of) and your job (or lack of) does not define you. The amount of power or influence you have on society (or lack of) does not define you.
Thang Part-3: School parking lot next to bike rack; Over the Wall to 10 LBCs wash, rinse, repeat 5x. Mosey back to Circle (0.75ish miles).
Summary: It was frigid this gloom. Numb Fingers and Toes were experienced by all but warmth was found at every “Fire Pit” along the way. These 10 PAX pushed hard and it was an honor to “Lift The Lid” with them!
Warm-O-Rama
SSH – 20 IC
Seal Jacks – 20 IC
Moroccan Night Club – 20 IC
Cherry Pickers – 20 IC
Windmill – 20 IC
Windshield Wipers – 10 IC (New Addition: Lay on your back and swing right foot to left hand, left foot to right hand. Oh So nice on the hamstrings!)
Rearview Wipers = 10 IC (New Addition: Same format but laying on your stomach)
FIRE PIT 1: “FIRE DRILL”
PAX in a circle, chopping feet. Each PAX calls out “Fire,” all PAX hit the ground, roll right, Merking, roll left, another Merkin, then back up Chopping. Rinse and repeat until all PAX have called “Fire.”
Mosey to Mercer-Sydell Dental for FIRE PIT 2
FIRE PIT 2: “BEAR CRAWL RING OF FIRE”
Begin by bear crawling around in circle until Q says stop. Upon stopping, first Pax completes 10 merkins while other Pax plank, then next pax in line completes 10 merkins while other pax plank. Keep going around until all pax have completed the 10 merkins. Rinse and repeat with 10 Wide Merkins, then 10 Diamond Merkins
Mosey to Shipbuilders for FIRE PIT 3
FIRE PIT 3: “JOHNNY CASH”
PAX in a circle all holding 6 inches. First PAX completes 10 Big Boy Sit-Ups while others hold 6, then next pax in line completes 10 big boys, so on and so forth. Second Round, switch to high plank paired with 10 LBCs. Final Round, back to holding 6 inches paired with 10 Flutter Kicks.
Prison Break back to AO!
Break for Third F: “Leadership is spelled E-X-A-M-P-L-E”
“People need a model to follow, not a motto to say”
“Your actions speak so loud that what you say, I can’t hear.”
It’s interesting to note that the Christian trend of the WWJD bracelet in the ’90’s was “What Would Jesus Do” not “What did Jesus Say” or “What would Jesus Say.” Jesus is the greatest Leader that has ever lived. Regardless of your faith, you cannot deny his loyal following for centuries after His death. More have died and lived for His name than any other in the World’s history. There’s a lot of reasons for this but I believe it is because of His flawless example. Jesus gave us a model to follow, not just a motto to say. Even Paul writes in 1 Corinthians 11:1, “Follow my example, as I follow the example of Christ.” In Ephesians, Husbands are charged to “love your wives, just as Christ loved the church.” It’s not a charge to love our wives because Jesus said so. It’s a true example to emulate. As leaders of our homes, workplaces, F3 Beatdowns, etc….it is vital that we lead by example. Talk is cheap. The only way to truly lead is from the front, giving those behind you a model to follow.
Back at it for Fire Pit 4
Fire Pit 4: “Wall of Fire”
PAX all holding People’s Chair. First PAX breaks hold and completes 10 Burpees, returns to Chair, next PAX takes on the Burpees, so on and so forth. Rinse and Repeat with 10 Squats and then 10 Split Jacks. OUCH!
Okay, so you watched the Name-O-Rama video, and if you weren’t there (one of those “you had to be there” moments) you’re probably asking, “Friendly New Whaaat??” Btw, we should’ve taken that elusive selfie.
Yep, there was a young lady who joined us in the Gloom this morning! She and cameraman, Beau, were kind enough to show up from WBOC to do a story about @F3firststate. Beau had to stay behind camera but before we knew it Sydney was right there, courageously jumping into action to workout with the PAX. She brought our number to the “Dirty Dozen” so, yes, we named our Friendly New Gal later in the COT. Welcome Scoop! No worries Nation, she was here to do a story, our story. We did mention FiA and if she’s ever able to get something started in Salisbury, MD she’ll have quite the story to tell about how she’s already been named. Come to think of it, that’d be a great location for F3 as well. Did someone say Mustard Seed? Yeah! Anyway, no matter what the camera shows, here’s how it all went down:
Warm-O-Rama:
SSH – 18 IC
Crab Flipper (a.k.a. Cherry Picker) – 10 IC
Windmill – 15 IC (courtesy Vanilla)
Seal Jack – 18 IC
Shoulder Tap – 10 IC (courtesy Ruxpin)
Smurf Jack – 15? IC (courtesy Summit)
Shoulder-Tap Merkins – 10 IC (But they didn’t count! YHC, seriously fouled that up. Anything to make the PAX laugh.)
Did YHC get all that with accuracy? Hope so.
The Thang:
Paver Pass – PAX each grabbed 1’x1′ paver from the stack, and restacked them on the baseline. PAX passed pavers down the line, doing American Hammers, while 1 PAX Mosey’d around the 4 cones and back. Routine was gladly Omaha’d about half-way thru from AH’s to Squats. At one point, PAX read various quotes written on each paver while working through this routine.
Quotes: Act Like Men. You’re Never Out of the Fight. Push Yourself Further & Farther. DFQ (Don’t Freakin’ Quit). You Don’t Need Motivation, You Need Discipline. Find An Excuse to Win. No Guts, No Story. Do the Hard Thing. Engage in Consistent Action. Leadership is An Action. Success is Not Final, Failure is Not Fatal. Eager to Learn, Eager to Lead.
Paver Drive: (Partner up!) 1 PAX “drives” the Paver (holding paver out front, driving left/right), while other PAX mosey’d around the 4 cones. Four rotations. From Cone 3 to 4 each PAX did one of the following on return to switch with partner: Dragon Crawl. Bear Crawl. Fiddler Crab. Crawlbear.
3rdF Message. PAX circled up at the half-way mark. Here’s what was shared: YHC’s humble addition to what follows from Q Source: I believe LEADERSHIP was one if the things the Apostle Paul was referring to in 1 Cor. 16:13 when he commanded them, “Be on the alert, stand firm in the faith, ACT LIKE MEN, be strong.” All of those are in a tense (present imperative) that tells us Paul was not addressing momentary attitudes but continuing state.
Of the things that were absent (Wakefulness Stability, Manliness, and Strength) and therefore addressed, acting like men has come under serious fire this past week by Gillette. Yet, here, God says it in His Word: “Act like men!” Again, I believe he was talking about leadership. He gave this command literally to counter the immaturity apparent among the Corinthian men. It was the culture that was part catalyst to make them that way. There was an absence of manliness, maturity, and responsibility… hence, LEADERSHIP, and so Paul commanded the men to “ACT LIKE MEN.” Be the man. Be mature and responsible. Be the leaders that GOD has called you to be!
———————————- FROM Q SOURCE… “Leadership is a skill that a person must learn and master during their lifetime rather than an attribute of their character with which they are born. As a skill, it is like learning to play the piano. If it were an attribute, it would be like having blue eyes or a square jaw. Because it is a skill, a person must commit to learning to lead in the same way that they would learn to play the piano. The degree to which they will ultimately master it will depend both upon their natural ability and their willingness to practice. Because we are all born with some leadership ability, even a man with very little natural skill can still be an effective leader if he is willing to practice hard. But a man who will not practice at all will never master the skill even if he is born with the heart of a lion. The decision to become an effective leader is volitional. No one else can make it for you.” To continue reading see the Q Source at F3Nation.com
Back to partner pavers…
Paver OH Press Squat: 1 PAX does POHPS while partner mosey’s to Cone 3 for Burpees before completing loop and switching with partner. Burpees at cone 3 per round: 4, 3, 2, 1.
Paver Sunday Drive: PAX 1 Sunday “drives” paver Easy Like Sunday Morning (shout out to the Commodores) around all four cones before switching out. Partner holds Plank while other is driving. 1 round per PAX.
5 Minutes of Mary:
Flutter Kicks – 20 IC (courtesy Chattahoochee, of course)
Big Boys – 15 OYO (courtesy Summit)
E2K’s – 20 per OYO (courtesy Chairman)
LBG..uh, C’s. LBC’s – 20 OYO (courtesy Wildwing)
Great push by all the PAX today, including FNGal, Scoop! You’re one tough cookie! Maybe Beau was hiding behind the camera? Just kidding, Beau, just kidding…we wouldn’t want you to “accidently” lose your footage from this morning. Seriously, a huge and humble thank you to both of you for posting, putting together a story on F3firststate, and helping us put F3 on the Delmarva map. Your willingness to take on this project at O-Gawd-thirty is awesome! It’s amazing for each of us to watch our own fitness and leadership transition, and just as amazing to see that transformation taking place in the men who join us. “Iron sharpens iron.”
Number-Rama
Name-O-Rama and naming of FNG
COT:
Announcements: Nugget on Q in the Gloom at the Aegis.
Prayers: Ruxpin’s M, Shawna had appendix removed late last night. Chairman’s Mom, Brenda (ankle infection), and Dad, Denny as he faces medical testing
Tclaps to Semi for being a good partner to our FNGal!
And Now, the News: Sydney (F3 Scoop) and Beau stuck around to give an interview. YHC can only hope he said something half decent. Shout out again to Chattahoochee & Fireplex for making this happen. Not our normal schedule, so thanks to all the PAX who allowed me to lead them by posting on a Friday!
Today I decided to sprinkle in some references from f3Nation site and QSource, as we get into the routine of showing up and running through these workouts- we need to keep in mind how and why we are here. And the importance of the mission and credo of F3.
Starting with this lovely piece of writing…..
Disclaimer- F3 Nation, Inc. (“F3″) is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted. The men who lead F3 workouts are not paid to do so and no representations of any kind are made by F3 about their skill level. The premises upon which F3 workouts are conducted are not owned or maintained by F3. F3 makes no representations of any kind regarding their safety. Although F3 workouts vary widely in intensity, all F3 workouts tend to be rigorous and are undertaken upon uneven ground during periods of limited visibility. Therefore, there are certain dangers inherent in participating in an F3 workout. Participants must be 18 or older and are assumed to have made their own reasonable decision as to whether they should so participate. Participants under 18 must be accompanied by a father or male legal guardian. F3 disclaims any and all responsibility for any individual’s decision to participate in an F3 workout. By participating in an F3 workout, an individual assumes the risks inherent in doing so. This Disclaimer and Notice is made by F3 on its own behalf and on the behalf and for the benefit of any person leading an F3 workout and/or otherwise acting for the benefit of F3.
Warmup –
2 Easy laps around courts
15 each IC of – SSH
CHERRY PICKERS
IMPERIAL WALKER
WINDMILL
SSH
SHOULDER TAPS
F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
-Mosey to park pavilion.
Toy soldier set 30-20-10
Hold plank til 6 is in
One PAX moves to center of pavilion and does 25 merkins
While all other PAX do prisoner squats. As soon as merkins are done , next pax jumps in and does 25 merkins while everyone else continues squats. Go until everyone has done 25 merkins.
F3- We welcome men of all fitness levels to our workouts and have no requirement for membership other than that you show up at the appointed time and place and follow what the workout leader (the “Q” in F3 lingo) does.
The F3 Credo is: Leave no man behind, but leave no man where you find him.–
Mosey around park and to tennis courts.
PAX line up for round of 11’s-
One end- burpees starting with 10
Side shuffle to designated spot.For 1 big boy. Shuffle back. continue until done 10 big boy and 1 burpee.
Circle up and Repeat the 25 merkins/ prisoner squat rotation
50 LBC oyo
Mosey back to basketball courts.
An F3 Core Principle is to end each Workout with a Circle Of Trust, what we call the COT. Like most things F3, the COT was not part of the original design. It evolved to fill a need. Men told us that they didn’t feel right just jumping in their cars after the Workout without some type of minor ceremonial send off. So we conjured up the COT, which is where we recognize each man individually and say a brief prayer.
Within the COT, we often find ourselves asking the Creator for help at being better husbands, fathers, friends, mentors and workers. We don’t know the source of this particular petition, it just came about and seemed to spread across F3Nation. It is a recognition that as men, we yearn to be better at the things we were created to be, and have learned the hard way that we cannot do it alone. We need help. We need truth that is hard-earned and hard-learned. We need Wisdom.
But which of us is wise? How do we know what we are hearing is Wisdom and not the song of a fool? How are we to discern the voice of the shepherd from that of the wolf?
Because the Q is a Leader who takes responsibility for the Outcome, he is also a man who seeks help answering these questions. In turn, because he is part of a Community, he is obligated to help other men find them as well. The source of the Q’s Wisdom, the QSource, is best discovered through the mutual iron-sharpening that occurs when people unite and search for answers together, the old-fashioned way.’
It is apparent to me every workout that each of us have the ability to lead. Ability to pull strength from each other and make each of us better HIM. It’s isnt just the Q who leads… it is the man who responds to what is inside him and lifts another man to where he is capable.
