3 pax showed up at the circle for another beatdown in this glorious saturday morning. The message for today was a quote on leadership by different presidents after each pain station i believe the burpees got to me after the 3rd one and i forgot a couple.
Warm up— 20 SSH, 20 Seal Jacks, 20 Windmills, 20 Cherry Pickers, 20 MNC, followed by high needs half way around circle and Toy Soldiers the other half.
The Thangs- – mosey down north bedford to the park by church. 12 burpees and 25 flutter kicks.
Quote by George Washington Associate yourself with men of good quality, If you can esteem your own reputation for tis better to be alone than in bad company.
Mosey to the old NAPA building 12 burpees and a toy soldier set 35 LBC , 25 E2KS and 15 big boy situps.
Thomas Jefferson. No thing can stop a man with the right mental attitude from achieving his goal, nothing on earth can help a man with the wrong mental attitude.
Mosey to the library 12 burpees , 25 4 count freddies.
John Quincy Adams. If your actions inspire others to dream more, learn more, do more you are a leader.
Mosey to firehall. 12 burpees 15 crab jacks did someone mention a wall to intentionally poke the bear took a seat on the wall for 25 overhead handclaps then 15 squats rinse and repeat once
George W. Bush. A leadership is someone that brings people together.
Mosey down to Dominos and out to East market back to the circle i did not like the number 48 so 12 more burpees for a total of 60 for anyone that wants to work them in today and finish with a round of mary 20 hello dollies, 10 Xs and Os then low plank until the first pax drops.
Number-rama, Name-o-rama and the COT
Prayers to the victims of Florence, and all the PAX or their Ms that are traveling or about to travel this weekend
LOTS OF RESPECT to Chappie for rucking to and from the beatdown this morning
10 HIM posted at the CHOP in the misty gloom for the dirty dozen circuit course
Date: 9/13/18
QIC: Chattahoochee
WARM UP– 20 SSH, 20 Windmills, 20 Cherrypickers all in cadence followed by 10 arm circles forward 10 backwards OYO
THE THANG– 12 stations set up in the parking lot at the AO
1) weighted run 20 lb weight vest run the back entrance to the street and back the runner was the timer for the other stations.
2) Dips on the bench
3) Box jumps
4) Slosh pipe lunges
5) Flutter kicks
6) Rowing Merkins with 15 lb dumbells
7) Squats
8) Bearcrawl
9) Abyss Merkins
10) WWII situps
11) Burpee
12) Tire flip
We completed 2 complete rounds
Message for the day was a poem by
Robert J. Robicheau titled the Eleventh of September.
COT: Prayers for Chairmans mother, All of the people in the path of Florence, Waterfall and family , Leatherman and Ruxpins Ms in their upcoming women’s retreat
It was truly the Gloom for this workout–parking lot lights were not functioning and on top of that the fog was swimmable. The Gloom lived up to its name for this 9/11 workout. YHC was honored to Q it for that reason, along with the fact that it’s youngest 2.0’s 16th birthday. Here’s how it went down:
Disclaimer given
Warm-O-Rama:
SSH – 9 IC, 11 IC
GofMerkins – 9 OYO, 11 OYO
Rev. Lunge – 9 OYO, 11 OYO
Seal Jack – 9 IC, 11 IC
Plank Jack – 9 IC, 11 IC
Windmill – 9 IC, 11 IC
Calf Raises – 9 OYO, 11 OYO
The Thang:
So…we have this log at the CHOP. A log purchased just for F3 workouts, but one we tend to avoid because, well, THAT SUCKER IS HEAVY! (Guesstimation from a log measuring app–yes, it exists!–is about 250 lbs.) Well, avoid it no longer, we finally got the logoutfor this workout. Mosey to the other side of the parking lot to get the log and pickup a few Cindy’s too. Here’s a pic of what it looked like:
8 PAX: 4 on the log, and 4 on Mary – Switch after each round of 11x reps on the Log (L to R, R to L = 1 Rep – shoulder to shoulder)
Log to Mary AMRAP:
Dolly
American Hammer
E2k – 11 each leg, switch AMRAP
Flutter Kicks – courtesy called by Chattahoochee
Took a breather here for 3rd F Message: YHC briefly shared how his youngest was born. When his M conceived the due date for their 3rd 2.0 was 9/11/02, the one year anniversary of the attacks. Simon, was actually born on his due date, and YHC shared how that blessing actually put a new face and a new outlook on the day. The interesting part was that he (2.0 Simon) was born at home. THAT was NOT the plan. Long story short, after some miscommunication with the hospital (2x!), 911 was called and Simon was born while 6 first responders looked on, and 2 church deaconesses delivered him. One of the first responders was an ordained minister heading to the Pentagon later in the day to marry a couple who’d survived the attacks there the year before. What a start to the day! And what a wonderful blessing! Now for the planned 3rd Word: The mission of F3, represented by the shovel-flag at every AO is: To plant, grow, and serve small workout groups of men for the invigoration of male community leadership.
Invigorating leadership is our bread & butter. Because of that and because of ongoing commitment to F3 and gaining ground in our own leadership abilities, we tend to have our ears tuned to leadership talk and leadership principles whenever and wherever we hear them.
The idea, however, is to put what we hear and what we learn into practice. After all, “LEADERSHIP IS AN ACTION, NOT A POSITION.”
One of the leadership concepts I heard recently on a GoRuck video caused me to stop the tape, back it up, and listen to it again so I could write it down (and share it with you guys). Plus, if I write something down I’m more prone to remember it, and, therefore, more apt to apply it. Here’s what caught my ear:
“In order to have high performing teams, you have to have high performing individuals who are selfless and committed to the cause.”
[WE CERTAINLY THINK ABOUT THE FIRST RESPONDERS ON 9/11 AS HIGH PERFORMING TEAMS/INDIVIDUALS.]
First things first: Are YOU a high performing individual? Do you represent your team well? Do you represent your community well, as a high performing individual?
Secondly, and this applies to each member of a team, whether they’re the leader of the team or not; if you’re going to be a high performing individual as part of a high performing team, you must check your ego (because, likely, it ain’t about you), and, as they say, you gotta get in the zone!
If you want the guy to your right and the guy to your left to be guys who are aware of the standards and take those standards to the next higher level, then YOU have to be the guy on their left or right who’s aware of the standards and takes those standards to the next higher level. This means [to the best of your ability] knowing what is ahead of you and being prepared for it — physically, mentally, spiritually, materially, etc.
Scripture records that “iron sharpens iron” (Prov. 27:17); we’re all familiar with that verse, but the outcome is obvious: that of becoming a high performing tool (a sharp team member, husband, father, athlete, community leader, etc.) because YOU sharpen and are being sharpened. High performing teams could also be likened to the “chord of three strands that is not easily broken” (Ecc. 4:12). Each strand performs at a standard, if you will, when he is selfless and committed to the cause. HOME causes? CHURCH causes? WORKPLACE causes? COMMUNITY causes?
No matter the cause, be a high performing member by finding out the standards, upholding them, AND taking them to the next higher level. Aye?
*Changed Log reps to 9x
Gas Pumpers
LBC’s
Both groups of 4 PAX got in their fair share of rounds on the log (6 rounds); seems to YHC that the last round we might have been going down, ducking under the log, rather than actually lifting it up from shoulder to shoulder… Time for one last set of Mary. PAX partnered up for…
Cindy Sit-ups/Block Big-boys: 9x (PAX interlocked feet to perform big-boys while exchanging Cindy back and forth when in the up position)
That’s a wrap – time to logout!
COT/BOM:
Announcements: Later today at Crossroads a special “5 to 10” service with 1st Responders in memory of 9/11, 10 am; Delmarva Christian School fundraiser, Oct. 5; Grace Church Father/Son Campout, Oct. 5-6
Prayers: Several items entrusted to the Lord of behalf of the HIM present.
Anybody else’s shoulders screaming? Whew! Great push by HIM, men who I’d call High Performing Individuals. And yes, it’s ’bout time we use that log. Fartsackers, y’all missed out! Think we might have to name her!
