T.ALK-3RD F ON JAMES 1:22. WE TALKED ON HOW WE SHOULD DO THE GOOD WE ALREADY KNOW. AND TO LIKEWISE STEER AWAY FROM WHAT WE KNOW IS BAD…WE ALSO TALKED ABOUT APPRECIATION AND THAT NOBODY OWES US NOTHING.
MOSEY BACK TO CIRCLE FOR CIRCLE OF TRUST. GREAT JOB MEN!
Walking lunge to light post then mosey to Shipbuilders
20 Mountain Climber Twists IC
25 Big Boys
10 Pendulum Lunges each leg
Mosey to MES
30 Panther Shoulder Taps IC
20 Xs and Os IC
25 Bobby Hurleys
Mosey to HOB entrance
High knees, butt kickers, karaoke down driveway then return
with mosey prison break light post to light post
Mosey to Waters Edge
20 Hand release merkins
Not so Lazy Lazyboys
8 Iron Mikes IC
Mosey to AO
F3 Message
“This is the day the Lord has made. We will rejoice and be
glad in it.”
Psalm 118:24
What
Does a Good Day Look Like?
Waking up to a new day is the start
of a good day. For many of us, a good day includes having some alone time with
God during our day, getting our families ready for school and work, and then
doing whatever we need to do. Having a fulfilling day at work, being able to
help others, and knowing that our kids and spouses have had a good day at work
and school makes for a great day. Finally, spending time with your kids is a
common and great way to end your day. However, the most important (and best
part) of a good day is knowing that no matter what life throws at us, the Lord
is there for us.
Bolt 45’s –
15 squats to halfway down. 15 squats
halfway to full down. 15 full squats
Windmills – 20 IC
Dips – 20 IC
Mosey .47
miles to the School
The Thang
Super 21 Routine using the five
sidewalks at the front of the School – 1 Merkin & 1 Big Boy Sit up, mosey
to second sidewalk, 2 Merkins & 2 Big Boy’s mosey to third sidewalk, 3
Merkins & 3 Big Boy’s mosey to fourth sidewalk, 4 merkins & 4 Big Boy’s
mosey to fifth sidewalk, 5 merkins & 5 Big Boy’s, reverse sidewalks and repeat
until reaching 21 of both. Equals 231 of
each exercise.
Mosey .47 miles back to the Aegis
with the Armory as a waypoint.
Stop at the Armory steps and complete
Aiken legs – 20 squats, 20 box jumps, 20 lunges (10 each Leg), 20 split Jacks
(10 each Leg). The twist is that each
PAX will take each step up and each step down before performing each exercise.
Captain
Therkin – 1 big Boy to 4 American hammers; 5 Merkins . 2 Big Boys to 8 American Hammers; 5 Merkins
in ration to 10:40 with 5 Merkins.
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Please keep all our HIM in your thoughts and prayers.
F3 Message 10/12/19 – Q spoke about a recent meeting where he had not exercised the best patience and professionalism. In fact, it was quite a flashback to the “old man” that he thought he had left behind. The following word from Ron Hutchcraft Ministries was shared with all attending PAX, but was still ringing in Q’s ear from his recent “Volcanic Eruption”.
Volcano Scars
When you’re angry, you’re probably a lot like a volcano. You erupt, spew out your lava, and often blow away a piece of the other person, if not yourself.
Every one of us carries around parts of us that
have been mortally wounded by something someone said to us in anger. They may
have forgotten it, but we can’t ever forget it because those create volcano
scars. Why do we do this to other people and usually the people we love the
most?
Proverbs 12:18 says, “Reckless words pierce like a sword.”
That’s the awesome power of our angry, irresponsible words. Proverbs 18:21 says that “The tongue has the power of life and
death.” We can say things that make a person feel more alive or that make
them feel dead inside. You’ve had it happen to you, haven’t you?
The Bible pays a high tribute to a person who’s
under control. Proverbs 16:32 says, “Better a patient man than a warrior, a
man who controls his temper than one who takes a city.” That’s real
manhood.
If you’re tired of erupting and leaving volcano
scars on people, maybe it’s time to follow the steps to becoming an extinct
volcano:
Confess your anger and
your reckless words as the sin that they really are. Bring it to Jesus’ cross
and treat it as some of the ugly sin that literally killed our Savior. Then
confess it to the victims of your anger.
Don’t let the lava
build up; deal with issues right away.
Make yourself listen
and ask questions before you speak. James 1:19 says, “Be quick to listen, slow to speak and
slow to become angry.” If you listen, you’ll be slower to have anger.
Don’t say anything at
all until you’re under control.
Make Jesus Christ the
Lord of the raging animal inside you. We’ve all got one. That’s the
uncontrollable parts of us that are constant reminders that we need a Savior.
Give it to Him for this new day. If volcanoes could think, maybe they’d think twice about blowing their top. The volcano might reason, “You know, maybe I’ll feel better for a while, but is it worth blowing away a part of myself? Is it worth blowing away a part of a person I love?” Well, when we think about it, we know it’s not worth it. The tongue has the power of life and death and “reckless words pierce like a sword.” Haven’t we left enough volcano scars?
Warm-a-Rama 20 semi wave. i/c 20 ssh. I/c Nur around circle 20 plank Jack. i/c 20 seal Jacks. i/c Side shuffle around circle 20 should taps. I/c 20 Windmill. I/c Side shuffle (opposite side) around circle 20 mountain climbers i/c 20 Cherry pickers. I/c
Thang Mosey to church on Bradford street
10 swerkins, 30 lbcs 10 swerkins, 20 e2k 10 swerkins, 10 big boys
Mosey to Ruxpin’s distillery
Pax planks while one HIM goes up steps does 3 burpees on top then back in line. X2
Mosey to Domino’s
10 chicken peckers i/c 20 flutter kicks i/c
Wosey to parking lot by court house
Semi suicides Nur, side shuffle, jailbreak, bear crawl, lt Dan, crawl bear, mosey, and lt danger
15 per side Curb/bumper merkin (one hand on bumper/curb)
Mosey to circle
Toy soldier set 50 lbcs 30 e2k 20 big boys
9 HIM showed today: semi, summit, Chappie, doubtfire, quarto, toy soldier, bovine, Ruxpin, Vanilla
9 HIM posted for the first First State beatdown of the week and the month.
YHC pulled out what has become a standard of measure at the CHOP AO in Milton, DE: The 4 x 4! But the name was changed from 4 x 4 to 4 for #4 this time in honor of #4 Troy Haynes, star QB from Woodbridge High School, Class of 2019. This young-man was starting QB for 4 years, leading his high school football team to 2 State Championships. He was diagnosed in the Spring with kidney cancer. He’s been a strong tower through this battle, and his parents and family have been an amazing testimony of faith in Christ the whole time, hoping, praying for, and expecting the best. Sadly, Troy went home to be with the Lord on Sunday. He just turned 19-years-old!
The whole community of Woodbridge has stood by the Haynes family during this battle. YHC’s wife teaches in the Woodbridge School District and has been involved in rallies for #4 and kept YHC abreast of his situation. What a community! Everyone was praying. Everyone was wearing their shirts that said #fightlike4. Everyone was right there, on the sidelines, rooting for Troy through what turned out to be an insurmountable battle. Troy was apparently not accustomed to losing, but this one was out of his hands. If they could everyone around him, including Troy himself, would no doubt call some other play, any play, that would pull this one out for the win–whether it be a come from behind, after the 2-minute warning, last second, or an OT situation. Texas. In the end, there was no play call to beat this opponent. Cancer. Time ran out. Cancer sucks! A young man has been taken from his parents, family, friends, and this world. Too soon! Our hearts ache for the whole family, but for the parents, especially. Some of you have been there and done that, but most of us cannot imagine losing a child. They’re supposed to outlive us! There’s no understanding this side of heaven to be able to explain, more less fully accept such a loss. There are no easy answers. Presence. Yet, we know Christ who holds this family and the entire world in His hands. In situations like this we may not know the future, but we can find peace in Him who holds it. We pray this for Troy’s mom and dad, and for his siblings. As part of the community-at-large, we’ll continue to pray for and support and stand beside this family–their hopes were not seemingly satisfied. While there are no answers in all of this (yet), the family’s faith has been strong. We trust that it remains as such, and if not, where it is perhaps tested or maybe even broken, may God use this experience to rebuild their faith in due time.
This workout was themed in honor of Troy: 4 for #4: 4 corners [around the block, 0.5 miles] with 4 workouts, one on each corner. It went a little something like this:
Cherry Picker (Crab Flipper, Hairy Chigger) – 18 IC
Italian Night Club – 18 IC
B2G (Butt 2 Ground) Squats – 10 Count Hold (x3)
Brief review on the purpose of the Shovel-Flag, the Mission of F3 to plant, grow, and serve small workout groups of men for the invigoration of male community leadership, and the principles of F3: 1. All men 2. Always outdoors, rain or shine, hot or cold 3. Peer lead 4. Free, and 4. Always end with a COT.
Brief explanation of workout and how we were going to use it as a simple tribute to Troy Haynes. #4!
Transition to next corner: Mosey down Willow Ave. toward Union St. 50% mosey to 1st light pole, 75% mosey to 2nd light pole, Jail Break rest of the way to…
Corner #4: Body – Burpees – 10 OYO, Mt. Climbers – 10 OYO, Flying Squirrels – 10 OYO, and Mule Kicks – 10 OYO (YHC’s back still hurts! note to self: NEVER put these on the Weinke again!)
There you have it, 4 [corners] for #4.
Mosey return to the AO. And looky, looky, it’s 0600 hrs.
COT/BOM:
Announcements: Lots of chatter about some unheard of run. The Dogfish somethin’ or other? We’re going to check into this thing and see what it’s all about. Anybody know anything? (Seriously, great job to all the guys who ran it! Chairman, Chattahoochee, Leatherman.) Shout out to all those pushing not only to improve their wellness, but also their leadershipness. #F3FirstStateVisibility
Prayers: Haynes family, that God and His people would surround them during this time | Gump, recovery from possible stress fracture | A bunch of other requests that I’ve forgotten but Christ has not. All humbly lifted to our Lord.
Thanks to all the HIM who won That First Battle, overcame the draw of the fartsack (which has apparently been very strong as of late), and posted. You posted and that’s why YHC posted! Honored to lead this workout as a simple tribute to #4, and honored to lead the PAX of F3 First State! Aye!
Chappie, out!
3rd F Message shared prior to Corner 3 workout. The full version:
We’ve all inadvertently inflicted pain on someone else, we’ve all inadvertently been the source of someone else’s pain. I remember once when Zeke (our 20-yr-old) was a baby and I had just changed his diaper. As I was getting him dressed again, I began to snap the shoulder snaps on his onesie. One moment everything was fine, a split-second later, he was red-in-the-face screaming and crying. I had no idea what was wrong with my little guy, and I all I wanted to do was finish dressing him so I could pick him up to comfort him. I was having trouble with one of the snaps, so I hurried even more, pressing the snaps harder between my fingers. He screamed and cried louder. I became all the more determined to get the thing snapped, so I squeezed the snap harder still. The result was his escalating pain. At that moment I was horrified to realize he was being tortured by ME! He was screaming and crying because of ME! The snaps I’d kept squeezing harder together would not close because I had the skin of his left shoulder between them. I was the source of his pain! Inadvertently, yes! But I was inflicting severe pain upon someone I loved. (Not talking about discipline here, that’s very purposeful pain, but I’m talking about inadvertent infliction.)
Several pieces of this scene translate into tools we can use when discovering that we’re the source of someone else’s pain:
First: STOP DOING WHAT YOU’RE DOING. When I discovered I was causing my son pain I stopped. I realized I’d had some of his skin between the snaps and I was hurting him, so I stopped right away. When you and I realize that what we’re doing is a source of someone else’s pain — a loved one, a friend, a peer, an acquaintance, or even someone we may not know — we have to stop doing whatever it is that’s causing them pain. You might discover it on your own, they may tell you (depending on age, they might even scream or cry :-), or an outside voice might come from someone observing what’s going on and mention it to you. The point is that awareness should bring it’s end.
Second: COMFORT THE OTHER PERSON. When I discovered I was causing my son pain I comforted him. I immediately picked him up and I soothed his shoulder the best I could. I couldn’t believe what I’d done. Frankly, I’m surprised there’s no scar there today. Pain brings discomfort. The level of pain inflicted carries with it a corresponding level of discomfort. My son was only a baby at the time, and it was easier to comfort him in that moment than at other times in his adolescence, or since as a young adult when I’ve failed him and inadvertently inflicted pain upon him (or others). The same is true among all of us as adults; we can’t simply pick up another adult and soothe them from [physical/emotional/relational] pain we’ve caused. Oh, if it were only THAT easy! It’s going to be different when we’re dealing with each other as brothers and sisters in Christ. Yet, still, maybe it doesn’t have to be as complicated as we sometimes make it. After all, we’re “members one of another” according to Romans 12:5. And Romans 14:19 says, “So then let us pursue the things which make for peace and the building up of one another.” What it is that will provide comfort for someone when we’ve been the source of their pain? Our pursuit of making peace with them (no matter who it is).
Third: EXPRESS YOUR SORROW. When I discovered I was causing my son pain I pleaded my sorrow to him. As a baby, he had no clue what I was saying. But he did understand the action of my love. He knew my sorrow because it was expressed not just by my voice (words he didn’t understand) but by my affection and by my repentance (I stopped doing that which was his source of pain and I picked him up and held him til the pain subsided). God’s Word talks about a sorrow that leads to repentance (2 Cor. 7:10). While that refers to salvation, I think we can apply it here. When we’re the source of someone else’s pain, its not enough to simply say we’re sorry. Our sorrow over hurting someone else has to lead us not only to stopping, but it has to lead to reconciling with them. Taking full responsibility for our words and/or actions is part of godly sorrow.
When Carol and I were first married we attended what was essentially a small group for Marriage Ministries International. Someone in the group quipped that there were 12 words that we’d have to get used to saying: “You were right. I was wrong. Please forgive me. I love you!” If I recall correctly, the husbands (especially) were taught we’d have to get used to saying them if we wanted a happy marriage. I jest, but there’s truth in those words that we’ve both actually kept handy for nearly 26 years now. Here’s some key advice for expressing your sorrow when you’ve been the source of someone else’s pain. DO NOT just say sorry! DO tell them you know exactly what you did that hurt them. Take full responsibility for it! Plead sorrow and use these words EVERY time: “Will you forgive me?” If you’re the one who’s been hurt, and someone is admitting their wrong and asking for your forgiveness, use these words EVERY time: “I forgive you.” Say it! You’ve probably noticed some who are utterly uncomfortable using these words. Well, make it your practice anyway! Who knows, maybe it’ll catch on. Remember, express genuine sorrow and take full responsibility for doing whatever it was that was the source of someone’s pain, and let the action that follows do the convincing: “…fervently love one another from the heart” (1 Peter 1:22). In Matthew 5:23-24, Jesus said, “If therefore you are presenting your offering at the altar, and there remember that your brother has something against you [i.e. you probably hurt him], leave your offering there before the altar, and go your way; first be reconciled to your brother, and then come and present your offering.”
Also, in the next chapter, right after the Lord’s Prayer, Jesus taught this about forgiveness: “For if you forgive men for their transgressions, your heavenly Father will also forgive you. But if you do not forgive men, then you Father will not forgive your transgressions” (Matt. 6:14-15). In summary, these verses say we are to treat others the way God has treated us.
Rest assured I was careful to never pinch my boy’s skin between the shoulder snaps of his onesie again. Nonetheless, I have been a source of pain to him in other ways. To be fair, he’s done the same. I’m human. He’s human. We’re all human, and there have been plenty of times when we’ve inadvertently been the source of someone else’s pain. And maybe they’ve been the source of ours. Yet, we have this God-driven love for one another, supernatural love, which not only prompts us in the Spirit of Christ to reconcile, but He’s also given us the above tools and many more to work through the pain and continue on in healthy relationships with one another. That’s what HIM men do!
Pax completed the Hindenburg BLIMPS routine from the Exicon. Q had brought this routine in the past during a weekly 45 minute workout, and time did not allow us to finish. So….we started all over….We modified the sprint portion to a straight line between four light poles that were approx. .02 miles apart. Sprint to pole #1, perform exercise at pole #1, sprint to pole #2, perform exercise, sprint to pole #3, perform exercise. Then to pole #4, perform exercise. Plank it up until all PAX are in. That completes one round. Reverse directions and perform the second exercise working back through the 4 poles. Round #1 – 10 Burpees. Round #2 – 20 Lunges (10 each leg). Round #3 – 30 Imperial Walkers. Round #4 – 40 Merkins. Round #5 – 50 Plank Jacks. Round #6 – 60 Squats. We modified the merkin round down to 20 at each pole, but picked them back up at 4 waypoints as we moseyed the .47 miles back to the Aegis.
Excellent cherry pie and fellowship (2nd F) was enjoyed at the coffeteria at Baxter Farms immediately following the beatdown. We all love Quattro’s Grandmother, and hope that we get invited back…….Quattro isn’t so bad either as he cuts a very generous slice….:)….
F3 message 09/28/19 –The 3rd F was shared from Ron Hutchcraft Ministries after completing round #4.
Good Wood – #6657
Now,
if I said I was going to give you the great secrets of hitting a baseball, I
don’t think you’re going to go right out and try them. You’re going to be
skeptical, and you should be. But if one of the game’s greatest hitters were to
tell you the secret of hitting a baseball, well now you should pay attention.
Pete
Rose actually was one of those, and he was once interviewed for an article in
Sports Illustrated, and I like the title. It’s called Good Wood. And he said
that he liked a heat-treated bat. Now, I didn’t realize this, but he said that
you put the bat through an intense heat and that the heat would seal the pores
and it actually made the bat hit harder. Well, it worked for him! I guess it’s
true, heat-treated bats hit harder. Well, you know something? So do
heat-treated people.
I’m
Ron Hutchcraft and I want to have A Word With You today about “Good
Wood.”
Now,
our word for today from the Word of God is found in Romans 5:3-4, and it talks about, well, heat treating. Here we go. “We,
also, rejoice in our sufferings because we know suffering produces
perseverance, perseverance character, and character hope.” Those are
curious words. “We rejoice in our suffering?” This doesn’t mean that
Christian suffering feels any better than non-Christian suffering. It doesn’t.
It feels about the same, whether you’re a Christian or not. But if you’re a
believer, pain is just as painful, unemployment is just as demoralizing, and
pressure is just as stressful.
But
you rejoice, not because it feels better, you rejoice because in Christ, pain
has a point. A minus can be made into a plus. Suffering can be made into
perseverance, character and hope. Just ask Pete Rose’s bat. He said that heat
heals up the holes in the bat and makes it more solid. Well, could it be that
the heat that you’re undergoing right now is heat-treating you and the holes in
your life are being healed up by it and you’re becoming more solid because of
it? The heat you’re feeling is not to burn you up, even though it feels like
you might not make it through it. It’s to make you strong; to build into you
great perseverance, great character, great hope.
Right
now you are in a position to learn more about the resources of God than any
person who’s in a comfortable setting. Sure you’d like to be comfortable again.
I hope you will be. Sure you’d like this insecurity, this pain to pass. But
right now you have a chance to know the resources, and the power, and the grace
of God more deeply than you and those around you perhaps have ever known. You
are learning, or you can learn, how to wait, how to overcome, how to really,
urgently, desperately pray.
Perhaps
you’re being forced to close up some of the holes in your life; weaknesses,
un-confessed sin, broken relationships that have been called to your attention
by this hard time. Things you might not have given attention to any other way.
And you can, because of the fire, be forced to deal with the weaknesses that
you might otherwise still tolerate. And when you do, you have added a new kind
of strength.
The
fire turns spiritual wimps into spiritual warriors. So, rejoice as you see what
you are becoming or can become through heat-treating, and only through
heat-treating. You are becoming a heavy hitter in the hands of Almighty God.
The THANG- mosey down to food lion to the grass lot behind the former donut shop. 343 firefighters lost there lives on sept. 11th 18yrs ago due to the terrorist attacks on the WTC. To honor that sacrifice we will started the beatdown with different exercises that will equal up to 343 reps
50 squats
50 LBCS
50 alternating lunges
50 alternating shoulder taps from the plank position.
50 american Hammers
50 merkins
20 Bobby hurley’s
23 burpees
After the 343 there happened to be a nice lonely wall right beside us all pax had a seat on the wall will each pax individually done 15 overhead hand claps 1 at a time
Followed this up with a toy soldier set.
30 LBCs/20 E2ks each leg/15 big boys
Then we took a nice mosey back to the AO for a short round of mary.
Finished up with count=0=rama, name=0=rama and giving the FNG his F3 nickname finally ending with COT.
Warm up. 20 SSH, windmill, cherry pickers… high knees, butt kicks, L & R karaoke.
mosey to alley. Mike Tyson set of 7’s with a bear crawl in-between.
mosey to ballfields. 1st game. race around the bases. split into teams. at home do 10 burpees, than bear crawl to first and do 20 big boys, run to second and do 30 merkins, nur to 3rd and do 40 alternating lunge squats jumps then crawl bear to home. first team with 2 PAX to finish win.
2nd game. keep away. one team starts inside the grass baseball diamond with a football and try to keep away from other team that all starts at the pitchers mound then goes after the team with the ball to either tag the person with the ball or intercept/block a pass which stops the time. winning team after 3 rounds using their best time does 5 burpees and losing does 10 burpees.
3rd game. ultimate football. to score you have to pass the ball up the field, once you have the ball you can only take 3 steps. when the possession changes the team that just lost possession needs to do an up-down before they play defense.
mosey to circle for COT! good times fellas, thanks for being HIM!
3rd F on the song reckless love by Cory Asbury and how we have a Father, a heavenly Father that loves us. But although there is a heavenly Father that loves everyone of us, we need to be the best earthly fathers for our families and an example for our family friends and the community because like my wife and I there is an epidemic of people who grow up without dads. I am learning that I want to be a role model for them, but one of those most important jobs in that role is to be a doorway to their heavenly Father. And to help them grow a relationship with Him.
