YHC had the privilege to stand in the gap for Chattahoochee while he’s following quarantine protocol after he kissed a girl and he liked it. Got you covered brother…”I got this” if you know what I mean Quattro.
Today’s workout called for pulling out the stack of pavers in YHC’s shed–they haven’t been out since WBOC posted and did a Delmarva Life story on F3 First State, so YHC dusted them off, chalked them up with some new motivational messages, and put ’em to work again in the hands of 11 strong PAX.
Remember when…
WARM-O-RAMA: • SSH – 18 IC • Swartzjacks – 18 IC • IW – 10 IC • Prisoner Squats – 15 IC • Shoulder Tap Merkins – 10 OYO
Patriot Run (around short block)
THE THANG:
(Partner Up) Paver Pass • American Hammers/Plank & switch (til each team does sandbag transfer – 2 sandbags opposite ends of parking lot, partners run and switch bags to other ends all while everyone else is doing AH’s or in Plank)
Shout-out to Fireplex (who bowed out to respond to the fire call, but gave us a good piece from the Night Train as they were going by). Monkey Humpers…next time! To all the men and women of Milton Fire 85, thank you for all that you do to keep our community safe.
Paver Overhead Squat Press • 1 PAX POSP, partner runs to Cone 3 ☆ 8, 6, 4, 2 Burpees per round …great push on the extra credit Burpees Waterfall!
Paver Sunday Drive – Done as bonus (not punishment) by teams who finished early — it pays to win! • PAX Wosey “Drive” w/paver
3rd F shared mid-workout – First, PAX took the time to read the motivational message on each paver, then…
Thomas Edison said, “If we did all the things we are capable of, we would literally astound ourselves.”
Back in May YHC watched an episode of one of the ESPN E60’s. It was titled Cliff Diving, but it wasn’t about cliff-diving at all. Instead it was about a man named Cliff Devries, diving.
Cliff is the diving coach at Rochester Institute of Technology. He says in the documentary, “You might see me walking down the road and think ‘Man, he’s got it rough,’ but there’s more…which is a little beyond what you think right now.”
In high school Cliff was the Empire State Games diving champion and selected as an All-American in his junior and senior years. That led to a scholarship to dive for the University of Kentucky with Olympic dreams.
As a diver he was always pushing himself to get better and to do harder, more complicated, dives. He was a competitor! But then he noticed his movements were getting worse. I’ve seen some of the videos of this highly skilled diver, flopping on his back. Something was going wrong.
An MRI revealed that a 6″ tumor in his spinal column was the cause of the loss of movement in his shoulder and arm. At 21-yrs-of-age, complications during surgery to remove the tumor, left him with severe trauma to his spinal chord. Totally paralyzed on his right side, he was told he’d be in a wheelchair the rest of his life.
Cliff grew tired of hearing that and determined he’d walk again.
His walk would leave you with some impressions, but he does walk. He has been coaching at RIT since 1999 and has always longed to get back on the diving board. A few years ago Cliff Devries did just that, and it has now became his annual tradition to dive on his birthday. He slowly climbs the 10M ladder, shuffles to the end of the spring board and dives in to the applause of his family, his team, and the crowd watching.
Such an inspiration, as he’s telling his story he states: • “There’s always more to you; there’s always more to what YOU CAN do.” He reiterates, “You might see me walking down the road and think, ‘he’s got it rough,’ but when you look beyond what’s on the surface, there’s always more!”
Hw says, “You’re not gonna find alot of beauty in what I do; it’s alot of hard work, alot of emotion, all balled up into a half-second fall into the water.
But then he asks a series of inspiring questions: “When you see my dive, what else can YOU do? What can you find in yourself? And this question is even more key: What can you find in others? When you look in the mirror, what else is there? What more can you bring out–which is a little beyond what you think right now?
All of this brings to mind the familiar verse from Philippians 4:13, which says, “I can do all things through [Christ] who strengthens me.” That verse is meant to inspire us in a variety of life’s situations where we cannot seem to find strength to go on, or to do what we need to do; it’s meant to carry us through in stating that we can, in fact, find whatever strength is necessary, both in highs and lows, by trusting in Jesus Christ.
I think as leaders, as High Impact Men (HIM), husbands, fathers, and brothers we ought to be asking ourselves (and those around us) the same questions: When we look in the mirror we have to be inspired to ask: What else is there? What else do you have? What more can you bring out…which is a little beyond what you think right now?
COT:
Announcements:
All PAX invited to join YHC & Gump this evening in Georgetown for RuckingChallenges “Scav Ruck”. Friday Gloom will be the “Suns Out Guns Out” ruck, all PAX also invited to join the fun: Step off @ 2 a.m. for first 7 miles at Primis in Lewes, final 3 miles will be part of Roving RuckF3st Friday.
YHC reiterated that the COT is just that, a Circle Of Trust and that the GroupMe is an extension of that. Just a maintenance issue to continue to build our trust with one-another and to lock shields.
Prayers: YHC prayed for PAX to be able to live out the inspiration heard from Cliff Devries. Prayed for Chattahoochee. Prayed for Semi’s family traveling to and from GA. And Praised for Fireplex and others who serve as VF in our communities.
Special thanks to Chattahoochee for the opportunity to stand in the gap. Honored to Q. Humbled to lead. Always grateful for those who won that first battle (over the fartsack) and posted to get better and get stronger and there’s never any regrets for doing that! Well..almost never. You lapped those who slept.
Bolt 45’s IC (4 Count) – 15 squats to halfway down. 15 squats halfway to full down. 15 full squats.
Windmills – 20 IC
Mountain Climbers – 20 IC
Mosey .5 miles to Holy Hill
The Thang
The Super Sheldon Cooper on a “freaking hill” – Complete 10 Burpees, 10 Squats, 10 Merkins & 10 Big Boys. Nur up the hill and mosey down and complete 9 Burpees, 9 Squats, 9 Merkins, & 9 Big Boys. Nur up the hill & mosey down and complete 8 Burpees, 8 Squats, 8 Merkins, & 8 Big Boys. Nur up the hill and mosey down and complete 7 Burpees, 7 Squats, 7 Merkins, & 7 Big Boys. Nur up the hill and mosey down and complete 6 Burpees, 6 Squats, 6 Merkins & 6 Big Boys. Nur up the hill and mosey down and complete 5 Burpees, 5 Squats, 5 Merkins, & 5 Big Boys. Break for the 3rd F.
F3 Message – See below
Right back at it for another round or two before returning to CHOP.
Nur up the hill and mosey down and complete 4 Burpees, 4 Squats, 4 Merkins & 4 Big Boys. Nur up the hill and mosey down and complete 3 Burpees, 3 Squats, 3 Merkins & 3 Big Boys. Nur up the hill and mosey down and complete 2 Burpees, 2 Squats, 2 Merkins & 2 Big Boys. Nur up the hill and mosey down and complete 1 Burpee, 1 Squat, 1 Merkin & 1 Big Boy.
Mosey .5 miles back to CHOP.
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Please keep all our HIM in your thoughts and prayers.
F3 Message 07/21/20 – From Ron Hutchcraft Ministries Posted 09/15/2016
I’m a tornado and hurricane kind of guy. I mean I don’t like them but, I’ve lived where you learn about those things. I’m not an earthquake kind of guy. I’ve never lived where those mattered much. But when I was in San Francisco, I was where earthquakes are a big deal! Most people there still have dramatic stories to tell about what happened during that big quake in 1989, the one that interrupted the 3rd game of the World Series. Some of the heaviest damage and injury was in the Marina District of San Francisco.
Well, actually, I was doing a youth radio program back then, and we went there to record part of it. In fact, we were right on the comer of Beach Street and Divisadero where several buildings collapsed or burned, including one that had been totally consumed by fire. One of the neighbors described the scene for us, one very different from this quiet neighborhood with beautiful rebuilt homes. The night of the quake was total chaos. This neighbor described that awful fire with the unbearable heat that had destroyed the building on the other comer. He said, “The fire started out with a gas leak. It was small. If I could have gotten over there, I literally could have put it out with a bucket of water. But then it started to spread and pretty soon there was no way to stop it.”
I’m Ron Hutchcraft and I want to have A Word With You today about “A Bucket of Water, or a Three-Alarm Fire.”
God believes in fighting fires when they’re small, when you can still put them out with a bucket of water. He talks about it in Ephesians 4:26-27, our word for today from the Word of God, and some of the most insightful verses in the Bible for preserving relationships. Here’s what God says, “In your anger, do not sin. Do not let the sun go down while you are still angry, and do not give the devil a foothold.” Could it be that you have let a fire smolder in some relationship in your life? Let it go, let it grow and you will have a blaze on your hands you cannot control.
Maybe there is a strained relationship in your life right now, between you and your mate, or you and a child, you and a co-worker, you and your parent, you and a spiritual brother or sister. Maybe there’s trouble in your marriage and so often, honestly, it’s the guy who’s the last to admit that anything’s wrong. Men – let’s face it – tend to be postponers when it comes to dealing with relationship difficulties. But I’m telling you, the fire isn’t going to stay the same size. Relationships of all kinds burn down when someone lets the small fire just go, until it becomes this uncontrollable inferno that can do so much damage.
In fact, the Bible says that when you let conflict or strain or anger go longer than a day, you literally give the devil himself a place to get into your relationship. Four verses later, in Ephesians 4:31, God lists the kind of ugly things that come from letting relationship fires go unaddressed: “All bitterness, rage, anger, brawling, slander, every form of malice.” Look, can you see some of those flames maybe right now growing in a relationship of yours.
Don’t wait another day to do something about the fire. It’s as small now as it’s ever going to be. Gently confront what you have to confront, forgive what you have to forgive, apologize for what you need to apologize for, and overlook what you have to overlook, but deal with whatever is between you, whatever is breaking or broken.
Because I’ll tell you this, the devil is standing there with his gasoline can ready to pour gasoline on that fire so everyone involved will get burned. You need to come running with whatever water it will take to put it out now. A bucket of water now is a whole lot better than a 3-alarm fire later.
20 seal jacks i/c 20 seal wave i/c 20 plank jacks i/c 20 harry rockets i/c Capri lap around parking lot Side shuffle, nur, side shuffle, mosey 20 ssh i/c 20 Imperial walkers i/c 20 Windmill i/c 20 crab FLIPPER
The Thang
1 HIM carries coupon out to wall, climbs wall, and returns without coupon.
Rest of HIM do the following exercises as many times as possible;
Lunges with slosh pipe Swerkins Abyss merkins Dips on slide ladder Log row Tire sledge Flutter kicks Squats Coupon curl
3rd F
Play The Man • Devotional https://bible.com/reading-plans/4023/day/3?segment=0
Round 2 1 HIM runs out to wall, climbs wall, and brings coupon back while rest do listed excercises
NUMBER RAMA NAME RAMA COT
7 HIM showed today: Semi, Streudel, Fireplex, Doubtfire, Quarto, Toy Soldier, Bovine
Did things a little different today for the warm up. Extra Credit went to Woodstock for showing up ready to warm up but “had to fly.” Pun is intended
-Warm up- Mosey to Old waters edge church 10 4 count merkins Mosey to Church across from old HOB 15 SSH Mosey to Tequila Real 10 4 count Squats Mosey to the Park 15 baby arm circles F and R 15 big arm circle F and R
The Thang: 11s 10 Wide Merkins 1 Big Boys 9 Wide Merkins 2 Big Boys 8 Wide Merkins 3 Big Boys And so on
Mosey to Kings 10 Dips 10 step ups
Mosey back to chop.
5 on 5 Ultimate football play to 10 Drop pass 5 merkins Interception 5 Merkins Incomplete pass 5 merkins Winners choose exercise at the end .
Winners Fireplex-Strudel-Ruxpin-Chappie-Bovine
Winners picked 10 Diamond merkins So 20 for losers
Ended with BOM and COT No message today but Fireplex said something about losers and winners though lol.
14 PAX posted at the Aegis AO in Georgetown for a D-Day inspired workout by Chappie that went a little something like this…
WARM-O-RAMA
SSH – 18 IC
IW – 18 IC
Cherry Picker – 10 IC
SwartzJack – 18 IC
MNC – 18 IC
PATRIOT RUN– for 2 reasons:
1) Today is 76th Anniversary of D-Day!
2) We should NEVER be ashamed to fly it high! And fly it high we should!
>>>To County Bank Steps (We’ll chalk that one up as practice…know what YHC means?)
Who said that? “Soldiers, Sailors and Airmen of the Allied Expeditionary Force: You are about to embark upon the Great Crusade, toward which we have striven these many months. The eyes of the world are upon you. The hope and prayers of liberty-loving people everywhere march with you. Your task will not be an easy one. Your enemy is well trained, well equipped and battle-hardened. He will fight savagely. But this is the year 1944! The tide has turned! The free men of the world are marching together to victory! I have full confidence in your courage, devotion to duty and skill in battle. We will accept nothing less than full victory! Good luck! And let us all beseech the blessing of Almighty God upon this great and noble undertaking. ~Gen. Dwight D. Eisenhower, Supreme Allied Commander, 6 June 1944.
Workout: PAX Plank, each, in turn goes to top & back down. (1 rotation)
PATRIOT RUN:
>>>To School Field:
Almost nothing went exactly as planned on June 6, 1944. In the end, partly due to poor weather and visibility, bombers failed to take out key artillery, particularly at Omaha Beach. Many paratroopers were dropped far off their marks and became vulnerable to German snipers. And during the land invasion, a critical fleet of marine tanks sunk in stormy seas and failed to make it ashore. Despite the setbacks, Allied troops pushed through and by pure grit, got the job done.
Workout:
Round 1: Low-Crawl to 1st Sidewalk (get low!)
LZ Jumps (Squat Jump, Parachute Landing Fall style w/feet & knees together) – 33 Single Count
Merkins – 33 SC
Round 2: Run For Cover! (He sees you, get down! & low-crawl | Run for cover!, get up and run) from 1st SW to 4th SW and back. Snipe got YHC on this one, ankle’s still a little stiff but only because Chauffeur asked about it!
Round 3: Low-Crawl to start
LZ Jumps – 33 SC (Squat Jumps PLF style)
Hand-Release Merkins – 33 SC (Brutal, but when you’re ready to quite, remember they didn’t – Burp if you need a break/rest)
YHC Omaha’d the rest of the field workout due to time constraints, time to move!
PATRIOT WOSEY:
>>>Around corner to School Parking Lot:
French businessman Bernard Marie was 5 years old and living in Normandy on June 6, 1944. He remembers before the Allied invasion, he and his friends could not go out and play on the beaches because “Mother couldn’t trust anybody. So, for me, everybody wearing a uniform was a bad guy.” Bernard Marie recalls when the shooting was done. He heard his mother outside yelling, so he and his grandfather ran upstairs to follow her. “I will never forget,” he says, “She was hugging a soldier! I could not understand that. For me it was a bad guy. So she called me to come and said, ‘These soldiers are good, they’ve come to save us.'” To this day, Bernard Marie is grateful to that soldier—and to all the veterans who fought to liberate France from the Nazis. “The most important thing for any human being is freedom,” he says. “We cannot forget the 6th of June.”
Workout:
Advance & Retreat – PAX took turns calling Advance! or Retreat! for length of parking lot (kinda like suicides but not…)
Advance! – mosey forward
Retreat !– nuR back
PATRIOT RUN: (With a self-imposed punishment run by Quattro who everyone else thought was running ahead to get pics. No pics, but it did bring an important life lesson: Pay attention to details. Lol! Accelerating man!
>>>To Armory:
PAX acknowledged family members who fought in WWII, especially D-Day. Some of those mentioned…
Chauffeur’s grandfather, somewhere in the crowd
Quattro’s grandfather (L), SPC James H. Baxter Jr.
Chappie’s grandfather, CPL William Goodwin
We’ve done a lot of 33 reps today. Explanation: Done to honor YHC’s grandfather, CPL William Goodwin, who jumped into Normandy with his 508th PIR (Red Devil Regiment (82nd Airborne). They fought for the next 33 days in and around Chef-du-Pont before being sent back to England and preparing to jump again in Holland (Operation Market Garden).
Workout:
(Start at curb) Bearcrawl to top of steps – 33 American (of course!) Hammers, return… (again YHC cut out the rinse & repeat which included: 33 X’s & O’s & 33 Gas Pumpers (4-count)
PATRIOT RUN:
>>>Return to AO at WWII Memorial:
Other quotes:
“We’ll start the war from right here!” ~ Brig. Gen. Theodore Roosevelt, Jr., Assistant Commander of the 4th Infantry Division, upon finding that his force had been landed in the wrong place on Utah Beach. (Yes, that’s who you think it is)
“I took chances on D-Day that I never would have taken later in the war.” ~First Sgt. C. Carwood Lipton, 506th PIR, 101st Airborne Division. (Band of Brothers)
PAX circled up for the COT around the WWII Memorial
Number-Rama
Name-O-Rama
Named FNG: Welcome to Ruxpin’s 2.0, Peyton (now F3 Peddles)
Announcements & Prayers
A huge welcome back to Summit! We’ve missed you! Great to have you in the ranks again, brother. As always, YHC is grateful and humbled by the opportunity to lead these awesome HIM. Always inspired to hear the stories of WWII veteran’s from our own families as well. Let’s live lives that honor the sacrifices of those from the Greatest Generation.
20 SSH I/C 20 PLANK JACKS I/C 20 WINDMILL I/C SIDE SHUFFLE CAPRI LAP AROUND CIRCLE, switch direction half way 21 CRAB FLIPPER I/C 20 SEAL WAVE I/C 20 SEAL JACKS I/C
