Ladder style circuit. Pull-Up Progression was 1,2,3,4,5,5,4,3,2,1. Between each set of Pull Ups PAX completed 10 Merkins, 10 Squats, and 10 American Hammers, totaling 100 reps each. 30 reps of Pull-Ups were completed in total.
Third F Message: Excerpt from “Extreme Ownership” -Jocko Willink & Leif Babin
Mosey back to AO Bball Court
The Thang 2: Court Corners
PAX Lt. Dan from 1st Corner to 2nd. Completed 10 Box Cutters IC. PAX then bear crawled to 3rd Corner, completed 10 Box Cutters in opposite direction IC. PAX Nur’d to 4th Corner and did 10 clockwise outlaws OYO. PAX crawl beared back to 1st Corner and completed 10 counter clockwise outlaws OYO.
Mosey to HOB Aiken Legs: 2 Rounds of 20 Squats 20 Box Jumps 20 Lunges (10 each leg) 20 Split Jacks (10 each leg forward) Brief discussion about HOB, Q’s elemetary school.
Mosey to Rogers Signs, 10 Burpees, brief discussion about Q spending time as kid at old sign shop.
Mosey to Big Johns 20 Hand Release Merkins 20 Werkins 20 Merkins 10 Diamond Merkins 10 Ranger Merkins. Brief discussion about passing of John Megee and Q spending lot time as kid between John’s house, Q’s Mom Mom’s house, and Far (fire) House.
Mosey to Bodies. Brief discussion about Q’s baby sitter at corner Magnolia and Mulberry Street. Toy Soldier set: 35 LBCs 25 E2Ks 15 Big Boys
Mosey back to CHOP.
Number-O-Rama & Name-O-Rama. Circle of Trust with prayers for Semi’s field trip to DC and Chayanne ad her baby.
20 Seal jacks. I/c 22 Cherry picker. I/c Capri lap 22 Seal wave. I/c 22 Windmill I/c Capri lap 20 Ssh. I/c
THE THANG
Mosey to bridge
Bear crawl up to bridge, side shuffle over bridge, lunge down to corner. Cross over, backwards lunge up to bridge, side shuffle over bridge, crawl bear to corner.
Mosey to grassy hill along water south of bridge
Crawl bear down hill, 5 burpees Bear crawl up hill, 5 burpees
X 2
Mosey to parking lot by bridge
3rd F
Seeing this unit in action is really impressive. You can see the hard work and trust they have in each other.
We as HIM strive to do the same thing. We beat the fartsack and sharpen each other mentally and physically. We develop a trust with one another that we can hold each other accountable and lift each other up.
Iron sharpens iron, and one man sharpens another.
Proverbs 27:17
Cha cha slide plank
Mosey back to AO
6 HIM showed – semi, Chairman, Wildwing, leatherman, Ruxpin, Chappie
First off, a super huge shout out to Leatherman who posted, even though his hand was shredded by a bus yesterday. Way to push through brother! A bridge workout seemed apropos since YHC wanted to design a workout to keep Troy Haynes in mind. People often say, “We’ll cross that bridge when we come to it.” Well, this young man has come to a bridge that he is crossing, with his family and the Woodbridge School District community by his side. Troy is an outstanding young man at his high school, a great student, and a senior quarterback for his state championship team. The bridge he is crossing, not by choice but because life has dictated that he cross it, is cancer. The community continues to rally around he and his family with the widely adopted mantra #fightlike4. 4 is his high school jersey number. We don’t have answers for why anyone faces these kinds of battles–bridges to cross–especially young, strong, and healthy. But we can certainly pray for them and rally around them as best we can when they’re crossing such bridges. That way they’re not crossing it alone. #fightlike4
So the workout included aspects of both “4” and of crossing the bridge and just plain old hard-stuff suffering. In the words of Summit,it was, “A great reminder that we are all fighting something, but sometimes what we are fighting pales in comparison to another’s battle. Stay positive and thankful.”
It went a ‘lil sum like this:
WARM-O-RAMA
SSH – 18 IC
CRAB FLIPPERS – 20 IC (It’s that season, flip ’em!)
CALF RAISES – 30 in/30 out OYO
MERKINS (selections by PAX)
Wide Arm – 4 IC #fightlike4
Diamond – 4 IC #fightlike4
Regular – 4 IC #fightlike4
Prison Cell – 4 IC #fightlike4
BUTT-KICKERS
TOY SOLDIERS
THE THANG:
Mosey to the far side of the canal bridge, i.e. the corner of Anglers Road & East Savannah Road. PAX ran past 2 deposits of sandbags. Ironic. However, as tempting as they were, they didn’t belong to F3. Yet, there was a fine stack of sandbags coupons to choose from at the aforementioned corner–deposited there by YHC. Each PAX grabbed a 40lb bag, and the beatdown commenced by performing a coupon exercise, then crossing that bridge:
Shoulder-to-shoulder – 20x
Lung/Mosey/Lung to other side of bridge (.1 mile)
Sandbag High Pulls – 20 x
Mosey to other side of bridge (.1 mile)
Brief Breather for 3rdF:
If I were to ask ‘What is the most famous prayer of all time?’ probably ALL of you guys would say it is the Lord’s Prayer. Most of you might even be able to recite it; and your only question might be whether to say trespasses, debts, or sins. It was the prayer pattern the Lord taught His disciples after they’d requested, “Lord, teach us to pray.”
It goes like this: OUR FATHER WHO ART IN HEAVEN, HALLOWED BE THY NAME. THY KINGDOM COME, THY WILL BE DONE ON EARTH AS IT IS IN HEAVEN. GIVE US THIS DAY OUR DAILY BREAD. AND FORGIVE US DEBTS, AS WE ALSO HAVE FORGIVEN OUR DEBTORS. AND LEAD US NOT INTO TEMPTATION, BUT DELIVER US FROM EVIL. FOR THINE IS THE KINGDOM, AND THE POWER, AND THE GLORY, FOREVER. AMEN. (Matt. 6:9-13)
Alot of people, men especially, struggle with prayer. But in its simplest form, prayer can be defined as talking with God. This one happens to give a pattern. It teaches: We are to start with worship, getting our minds on who He is. Acknowledging that He is above all things; that His will is our priority; that all things come from Him and we’re dependent upon Him. We acknowledge, again, the importance of keeping our relationships with others in order (forgiveness) so that we may have an unhindered relationship with Him (forgiven). It’s a prayer pattern that also expresses that we lean on Him daily as our best and only resource against the onslaught of temptation and evil in this world. And that even while in this world, we recognize we belong to another, over which He is Sovereign.
When it comes to prayer and God’s will, one illustration that is especially appropriate in this setting, is to understand that prayer is a boat hook. When we put out the boat hook, we’re not actually pulling the land/dock to us. Instead we’re using it to pull ourselves to the land/dock. I.e. we use prayer to align ourselves with God and His will.
Too often we call on God ONLY if we think we need Him or find ourselves in a tight spot (“foxhole faith”), but He wants us to call upon Him, He wants us to depend on Him, and He wants us to trust Him daily. The reason He’s given us this gift is that He wants each of us to have a relationship with Him. Personally. Not as Sky-Q but as Soul-Q.
When I joined the 28th I.D. of the PA ARNG, I was sent off to what they called “pre-basic.” While I lay in my rack after lights out on that first night wondering what I’d gotten myself into, it dawned on me to recite the Lord’s Prayer out-loud. I wanted to be a good witness to the men in my platoon, but I also went back and forth in my mind on whether I could do it. I doubted… What if I forget the words? What if nobody joins me? What if…? Finally, there in the dark barracks, I started…and from the way it sounded, EVERYONE FOLLOWED! And we all, in that moment of fear and uncertainty declared our dependence upon God; we declared that we trusted Him with the direction that each our enlistments would take us. And we found comfort both in knowing that we could call out to Him (and He’d hear), and in the esprit de corps of that experience of the Lord’s Prayer being recited in unison.
That moment also began to impress an important leadership principle into my heart and soul: “ALL IT TAKES IS FOR YOU TO LEAD.” And THAT is what HIM do. Lead!
Back at it…
Sandbag Thrusters – 20x
Lt. Dan to other side of bridge (.1 mile)
Sandbag Deadlifts – 20x
Leave sandbag on corner, prison break to start point and back, rubber legs and all! (Total = .4 miles #fightlike4)
Upon returning to the corner, each PAX grabbed his sandbag coupon for the final stretch: Wosey return to the AO, Sandbag had to be overhead. If sandbag was down, PAX had to stop. Sandbag back up overhead, PAX could keep moving. The idea was to move as far and as long as possible between breaks. Tried to go in the backdoor, but Chairman wouldn’t have it. Way to push us brother!
06:00 hrs., time!
Number-Rama/Name-O-Rama
COT:
Announcements: YHC is going to try to find some time to organize the Memorial Day Mini (CSAUP) and push thoughts on to Site-Q’s
Prayers: Troy, Zane, Wildwing’s friend, an another that YHC apparently forgets. No worries, however, our Father in Heaven remembers
BOM
Always love trying to get creative at this AO. Thanks to all the PAX who posted and got their fill of sandbags and sand. As always it was a privilege to Q! Btw, don’t forget #fightlike4
Here’s the truth…QIC hit snooze and was late to his own beatdown. So, truth be told, the on-time PAX lead the Warm-O-Rama and I don’t have a clue what they did! Shoutout to the dozen PAX who extended grace for my tardiness and still followed my lead upon arrival!
Once QIC arrived, we got right to it w/ a “Friendly” Patriot Run to Milton Memorial Park
The Thang: Monkey-A-Round
PAX rotated between 5 stations doing as many reps as possible for as many rounds as possible. Rotation happened when PAX running at station 5 completed their loop.
Pull Ups
Swerkins w/ Tuck (Complete a merkin with feet in swing then pull feet in for a tuck – BRUTAL!)
Box Jump to Incline Merkin
Forearm Plank
Run loop around gazebo
PAX completed 6 rounds in 20 minutes.
3rd F Message: Excerpt from “Finishing Strong” by Steve Farrar on Vision
Warm up
20 Seal jacks. I/c
15 Cherry picker. I/c
Capri lap
20 SSH. I/c
15 Windmill. I/c
Capri lap
20 seal waves. I/c
15 Peter parker. I/c
The Semi “colon”
Mosey 1 block north from circle, 1 block east, and 2 blocks south to Domino’s.
Wall sit – 10 count
Bttw merkin
10 count from each HIM for 2 rounds
Mosey to firehouse
Plank – 10 count
Merkin
10 count from each HIM for 2 rounds
Mosey to school parking lot
3rd F
Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, casting all your anxieties on him, because he cares for you. Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour. Resist him, firm in your faith, knowing that the same kinds of suffering are being experienced by your brotherhood throughout the world. And after you have suffered a little while, the God of all grace, who has called you to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish you.
1 Peter 5:6-10 ESV
A good affirmation that you are not alone in your struggles. There is season for everything. God will restore, confirm, strengthen, and establish you.
SEMI’S “Suicides” consisted of nurs, jailbreaks, bear crawls, side steps, woseys, moseys, crawl bears, karaokes, lt. Dan’s, and LT. Dangers back and forth across width of parking lot.
Mosey to old napa store
5 burpees mosey around building, 5 merkins mosey around building, 5 squats mosey around building for 2 rounds.
Wosey to 1 block from AO, then jailbreak the rest of way in.
toy soldier set
30 lbcs
20 k2e per side
15 big boys
Mosey around circle for 2 rounds
Finish with AYG high and low plank switched at Q’s call.
5 HIM showed today. Semi, Fireplex, Vanilla, Chattahoochee, nugget
A great morning for some HIM to gather for a nice nice little circuit course beatdown
QIC- Chattahoochee
WARMUP- 20 SSH, 20Cherry pickers, 20MNC, 15 Sealjacks 15 Merkins all IC followed by a short mosey out back entrance of the AO around to the front
13 pax showed up so I set up 13 stations with a couple stations on standby in case more pax showed up
Weighted run with 20 lb vest for our timer to switch stations
Bench dips
Box jumps
WWII sit ups
Slosh pipe squats
Burpees
Flutter kicks
Bear crawl
The rowing merkin with choice of 25 lb or 15 lb dumbbells
Abyss merkins
Coupon squats with concrete block
E2Ks
Crab cakes. Almost 1 complete round completed and stopped for a quick 3rd F about leadership. Leadership is not about being the best leadership is about making everyone else bette. Philippians 2:4 Not looking to your own interest but each of you to the interest of others
Sheldon Cooper – Pax completes one lap around the circle then completes, 10 Burpees, 10 Squats, 10 merkins & 10 Big Boys descending to 1 each of each exercise. The circle is approx. .08 tenths of a mile or 400 linear feet/135 yards….but who’s measuring….:)…
F3 Message – see below
Mosey back to CHOP – approx. .3 mile
Count-O-Rama, Name-O-Rama, FNG naming (Welcome to Fuzz) and the Circle of Trust. Please keep all our HIM in your thoughts and prayer.
F3 Message 05/07/19
Below are excerpts from the blog site ActiveChristianity.org by Brunstad Christian Church in reference to Forgiveness.
Forgiving others can be really difficult
“Forgiving others is important, but sometimes it can be really difficult to do. Why should I forgive, and how can I do it?
“Then
Peter came to Him and said, ‘Lord, how often shall my brother sin against me,
and I forgive him? Up to seven times?’ Jesus said to him, ‘I do not say to you,
up to seven times, but up to seventy times seven.’” Matthew 18:21-22.
“For
if you forgive men their trespasses, your heavenly Father will also forgive
you. But if you do not forgive men their trespasses, neither will your Father
forgive your trespasses.” Matthew 6:14-15.
Forgiving
others who have wronged you, whether for a relatively small thing, or for a
seriously damaging act against you, can sometimes seem like an insurmountably
difficult thing to do. In some cases it’s a process that really takes time.
Yet, the Bible is crystal clear on the necessity of it. And there are no caveats
such as “unless,” “if,” or “but.” As in all things, we need to look to our
Forerunner, Captain, and Master as our example.
“Father forgive them”
Christ
suffered unrighteousness—even cruel unrighteousness. No one could have suffered
more unrighteously than Christ. And some of the last words He ever uttered
were: “Father forgive them, they know
not what they do.” Is it easy? No. Is it impossible? “All things are possible to him who
believes,” said Jesus. (Mark 9:23) All things.
And
when you don’t have the power, when you know that it is not in you to forgive,
then you have to find it in Christ. “I can do
all things through Christ who strengthens me.” Philippians 4:12-13.
Does forgiving negate the pain you have suffered? Does it reverse the things
that have happened to you? Does it mean the person who wronged you doesn’t have
to take responsibility for his/her actions? No, but you will be free from the
thoughts of hatred and bitterness and the burden they are. Forgiveness is not
only done for the sake of the one you are forgiving, but for your own sake, so
that you don’t have to live with the burden.
“But
to you who fear My name the Sun of Righteousness shall arise with healing in
His wings; and you shall go out and grow fat like stall-fed calves.” Malachi 4:2.
The
fact that you forgive someone does not condone what they have done, nor does it
by any means make it all right. Trust is not implicit in forgiveness, nor is
forgetting obligatory. “Forgive and forget” is not a Biblical quote. It is one
thing to be wary and aware, and another thing to hate and resent.
God is righteous
Ideally the one who has harmed
you would repent and atone for what they’ve done as well. But make sure your
healing is independent of that. You should forgive regardless of their
attitude. Their sins are between them and God. It is right for someone to face
up to the consequences of their actions according to earthlyRefers to
everything of this earth, as opposed to heavenly things. Example: Earthly
treasures/heavenly treasures. The earthly things pass away (are temporal), but
the heavenly things are eternal. (Matthew 6:19-21;…authority and law, and they
will also someday stand before God’s face and have to give account for their
actions, and God is righteous above all else. But judgment and vengeance belong
to God.
It
is important to note that forgiveness is not a feeling, it is a choice.
Choosing forgiveness will mean that you have to go to God on your knees for the
power to forgive. It’s choosing not to let thoughts of hatred rule in your
heart. It’s choosing to go to God to find help and comfort instead of dwelling
on the past, even when our feelings would rather do anything but. The power we
need for this we get from the Holy Spirit. Jesus, “when He was reviled, did not revile in
return; when He suffered, He did not threaten, but committed Himself to Him who
judges righteously.” 1 Peter 2:23.
Draw near to God, and in His love you’ll find everything you need.”
YHC is a little behind the ball on getting this BB posted, but its better late than never. Last Thursday workout was brought to you by Bo Derek…i.e. 10 HIM won the first battle, struck down the fartsack, and posted for a Chappie beatdown. First we got in the Warm-O-Rama, then we mosey’d to the Post Office. YHC figured a federal building would be a the best place to workout on our nation’s National Day of Prayer. Here’s how it all went down…
Warm-O-Rama:
Disclaimer stumbled through
SSH – 18 IC
Cherry Pickers – 18 IC
Nipple Scraper Merkins – 5 OYO (remain planked)
Merkins – 10 IC
Seal Jacks – 18 IC
Patriot Run to the “oval track” in front of the Post Office. You gotta love running with Old Glory!
The Thang:
Once reaching at the Post Office, PAX circled up while YHC stationed two 40# sandbags (restrictor plates) at each end of the oval. PAX paired up and completed the following exercises. One rule: No one could pass a sandbag. If there was a sandbag in your lane around the oval, you had to carry it half-way around (opposite end). 3rd F was introduced, then shared at the end of each round. Since it was the National Day of Prayer, each portion was contained in a letter that volunteers opened and read amongst the PAX
Intro:
Exercises: (Partners switched back and forth until the accumulated reps was accomplished)
100 Merkins
200 Squat Jumps (side-to-side)…YOWZA!!
300 American Hammers
Chattahoochee said something about Burpees, so…YHC shared the following, encouraging PAX to take some time to pray throughout the day. This was followed by the PAX doing Burpees while Chattahoochee ran the oval one last lap.
PAX collected the 2 sandbags, the shovel flag, and mosey’d back to the AO to return right on time – 0600hrs.
COT:
Announcements: Aegis closed Saturday, workout to be held at CHOP; Mystery Dinner at Milton Firehall Saturday evening 5-9, etc.
Prayers: Continued prayers for Brenda & Denny, Chairman’s mom & Dad; PRAYER FOR OUR NATION, not just today but especially today
BOM:
Great work by all the PAX, nothing but love expressed during those Jump Squats. Always appreciate the chatter! He, he! As always YHC was humbled and honored to lead.
