Tag: Toy Soldier

Your F3 Thanksgiving Rotisserie

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Date: 11/26/2020

AO: CHOP, Milton, DE

QIC: Fireplex

Warm up

SSH – 20 IC

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.

Moroccan Night Clubs – 20 IC

The Thang

ro·tis·ser·ie /rōˈtisərē/ noun: rotisserie; plural noun: rotisseries

1. a cooking appliance with a rotating spit for roasting and barbecuing meat.

2. F3 Definition of Rotisserie – You #$% is in for a Beatdown !!

PAX moseyed @.63 miles to the first pain station at MFD and completed 30 American Hammers in a four count cadence.

Moseyed from the FD @.49 miles to 514 Chestnut St. where we completed a toy soldier set of 100 LBC’s, 50 E2K’s each side and 25 Big Boys.

Moseyed .22 miles from 514 Chestnut to WBOC (OTS) where all PAX Bear Crawled for @8 parking spaces (@80 ft.) and completed ATM’s – 15 alternating shoulder taps (4 count), 10 tempo Merkins (4 count), and 10 fast merkins OYO. PAX Bear Crawled back (@80 ft.) and completed another evolution of said ATM’s.

Moseyed .21 miles from WBOC to 611 Federal Street where we completed a descending round of Super 21 without any recovery exercises between the rounds.  21 merkins, 21 LBC’s.  20 merkins, 20 LBC’s, etc. descending through the round of 15.  Time was a factor and Q challenged each HIM to complete the descending rounds to 1 merkin, 1 LBC OYO at home.

Moseyed 1.16 miles from 611 Federal Street back to CHOP.  Total – 2.71 miles overall mosey, not counting any mileage accrued for those that circled back to bring up our 6.

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Prayers were offered for multiple needs within the attending PAX, but please keep all our HIM in your thoughts and prayers.

Chappie hosted coffeteria for all HIM in the Church Fellowship Hall. Thanks to Quattro for donuts and extra coffee.

 F3 Message 11/25/20

TIGGER, EEYORE AND THANKSGIVING

November 25, 2014

Maybe it was the dumb voices I did. But the kids used to love it when I read “Winnie the Pooh” to them. Tigger with his irrepressible “hoo-hoo!,” bouncing everywhere. And Eeyore with his head down and his ever-present gloom.

I’d rather be Tigger than Eeyore. Maybe without the bouncing. I want to be the one who leaves sunshine in the room, not storm clouds.

That’s not so easy. There’s plenty to make us Eeyores. Overheated schedules. Grumpy folks. Medical battles. Family tension. Too little sleep. Long delays. Aggravating pain. Aggravating people.

Then there’s the antidote. Thanksgiving. Well, actually, giving thanks. That may be the difference between being the joy-bringer or the joy-killer.

The “inventors” of our Thanksgiving exemplify that difference. According to H. U. Westermayer, “The Pilgrims made seven times more graves than huts. No Americans have been more impoverished than those who, nevertheless, set aside a day of thanksgiving.”

There’s Thanksgiving the holiday. Then there’s thanks-living, the lifestyle. It’s the difference between the dirty window and the blessing glasses.

When I look out a dirty window, the whole world looks yucky. Even the really good stuff is dimmed by all the caked-on dirt that’s coloring my view.

If you’ve decided your role in life is “victim,” it will be hard to see much that’s positive through that window. Abused … neglected … abandoned … misunderstood … passed over … wounded – that’s real hurt.

But to let those who hurt you define you is a self-imposed sentence of despair. Denying the many good things because they don’t fit the victim narrative. Living as a prisoner of your past.

Unthankfulness, for whatever reason, breeds some ugly offspring. In Romans 1, God describes how humans end up doing unthinkably depraved things – and where that downward slide starts. “They wouldn’t worship Him as God or even give Him thanks … their minds became dark and confused” (Romans 1:21 NLT).

Unthankful heart -> dark mind. Bitterness … resentment … depression … anger … rebellion against God. They come from an ungrateful heart.

Yes, you can choose to go through life looking out your dirty window, seeing all that’s wrong. Or, you can choose to put on your blessing glasses. That enables you to live – not in denial of the bad stuff – but celebrating the goodness of God all around you. If you have eyes to see it.

Henry Ward Beecher, said: “The unthankful heart … discovers no mercies; but let the thankful heart sweep through the day and, as a magnet finds the iron, so it will find, in every hour, some heavenly blessings!”

And those blessings are always there. The ever-changing masterpieces of the Ultimate Artist all over the sky, the yard, the horizon. The smile of a friend, the laughter of a child, the roof over your head. The food in the fridge, the song of that bird, the car that runs, the job you have, the person who cares. We call them “God-sightings.”

Actually, thanks-living isn’t just an option for a follower of Jesus. It’s a command. “Always be joyful” – how am I going to do that, for heaven’s sake? “Be thankful in all circumstances, for this is God’s will for you who belong to Jesus” (1 Thessalonians 5:16, 18).

When you look at life through blessing glasses, all kinds of good things blossom. Joy that’s from what’s happening in your spirit, not your situation. Peace that banishes anxiety. Faith that sees a God who’s bigger than whatever is bigger than you are.

Thanksgiving’s a great time to become intentional about collecting blessings, not burdens. Living “with gratitude in your hearts to God.” To “do it all in the name of the Lord Jesus, giving thanks to God the Father through Him” (Colossians 3:16-17).

For me, that thanks begins, not at a turkey-filled table. But at an old rugged cross. Where I once again allow myself to be leveled by the love of my Jesus. Who took my hell. So I can spend forever in His heaven.

Thanksgiving – and thanks-living – begin with the love that will never let me go.

Respectfully Submitted,

Fireplex

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But I Found None!

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Did a warm up on the circle and headed to the soccer field at St. Michael. Teamed up to do 100 dry docks, 200 squats, and 300 LBCs. One PAX did the exercises while the other ran across the field and back. Then we went to the parking lot at Georgetown Presbyterian. PAX planked up and took turns running to the other side and doing 10 burpees.

The PAX special requested that I put my message up for you all.

Message Title: But I Found None!

Ezekial 22:29-31

“The people of the land have practiced extortion and committed robbery. They have oppressed the poor and needy, and have extorted from the immigrant without justice. And I sought for a man among them who should build up the wall and stand in the breach before me for the land, that I should not destroy it, but I found none. Therefore I have poured out my indignation upon them. I have consumed them with the fire of my wrath.”


The Context: This was a message of judgement from the Lord to the Jewish people in Jerusalem. Murder, extortion and incest had become a prevalent and accepted part of their culture. God would judge them for the prevailing evil in their society.


The Wall: The wall here is not referring to the physical wall around Jerusalem. The physical wall would protect them against foreign forces but not against God’s judgment. The wall that need repaired and defended in this verse is a spiritual and moral wall protecting their society and culture from the judgment of God. Without a man to fix and defend it, the Jewish people were defenseless against God’s wrath. 


The Search: God was looking for a man, not a woman or child. This is because God needed a strong leader to repair the wall. In this case, He was looking for a man to stand up and say NO to the prevailing evil in the culture of Jerusalem. The Apostle Paul may have had Ezekiel 22 in mind when he wrote “Be watchful. Stand firm in the faith. Act like men. Be strong.”


One Man: Notice that God did not need an army or a committee. He only needed a single man strong enough to stand up to the evil in the culture and spare the city from God’s wrath. The great and shocking tragedy is that God couldn’t find a single man strong enough to do that. EVEN WHEN YOU STAND ALONE, GOD CAN USE YOU! It only takes one man with the strength to say NO!!! to the popular evil in whatever culture he happens to find himself in. Will you be that man?


The Contrast: Notice the difference between how God through the prophet Ezekial describes a strong and courageous man compared to how our popular culture does. The popular singer Harry Styles recently posed in Vogue magazine wearing various feminine dresses. Newspaper headlines around the western world were quick to give their approval. Harry Styles was declared to be revolutionary and courageous. God sees a strong and courageous man as one willing to oppose the popular injustice in the culture, even when it means standing alone. Our newspapers see a strong and courageous man as one willing to wear a dress. We all live in a culture. All of our cultures have various evils of some kind that are popular and accepted. What kind of man will we choose to be?

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Post veterans day beatdown

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QIC- Chattahoochee

11 Him braved the warm rainy November weather for a post Veterans day beatdown

Warmup- 30 SSH, 20 Windmills,15 squats,20 alternating shoulder taps, 20 cherry pickers all IC.

The Thang,

Mosey up mulberry st. to the fishing pier

25 merkins, 25 dying cockroaches IC, 25 American hammers,6 burpees

Mosey to chestnut st and down to firehouse

25 merkins, 30 flutterkicks IC, 25 American hammers, 6 burpees

Mosey up Union st. to front of library short break for 3rd F on the history of Veterans day

25 Merkins, 30 hello dollies IC, 25 american hammers, 6 burpees.

Mosey to CHOP for Numberama, Name-o-rama and COT

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Tomb of the Unknown

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11/10/2020
QIC : Semi

Warm-a-Rama

21, All i/c
Seal jack
Seal wave
Cherry picker
Capri lap around parking lot, side shuffle up, nur across, and side shuffle down
Ssh
Plank jack
Windmill

The Thang

PAX AMRAPS while one HIM runs out and around wall in field

swerkins
Slosh pipe squats
Dock loaders
Abyss merkins
Fire hose
Tire flip
Coupon curls
Big boys
Burpee
Man maker merkins
Log row

3rd F
https://m.facebook.com/story.php?story_fbid=905045086538659&id=359432224433284

A chairman lap before 2 round of AMRAP. Not able to complete second round due to time.

14 HIM showed; Semi, Chappie, Quarto, Ruxpin, Woodstock, Gump, Doubtfire, Bovine, Trion, Phyfe, Strudel, Fireplex, Chattahoochee, Toy Soldier

Number Rama

Name Rama

COT

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No Excuse November

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DATE: 11/3/20 **ELECTION DAY**

QIC: Chappie

Turned out to be yet another Baker’s Dozen consisting of the 13 HIM who won THAT FIRST BATTLE and posted on the first truly cool gloom workout of Fall 2020. Bad weather cannot stop these men–No Excuse November has begun!

Here’s the skinny: YHC tried to bring some new exercises to the Gloom…

WARM-O-RAMA:

  • SSH – 18 IC
  • Windmill – 18 IC
  • Imperial Walker – 18 IC
  • WTHEKS – 18 IC
    • (What The HEKS = High Elbow Knee Slide) [Bearcrawl position. Alternate raising high elbows up & over your back, twist & slide opposite knee under. Rinse & Repeat]
  • Cherry Pickers – 15 IC
  • Swartzjacks – 18 IC

THE THANG:

Legs

  • Broad Jump Squats – 10 rounds OYO
    • [BJ, squat, turn around in air, BJ back, squat, turn around, BJ, rinse and repeat]
  • Partner Pushes – 3 rounds across the lot & back, alternating who pushes
  • Lunge Thrusts – 3rounds per leg
    • [Lunge right leg, thrust high knee following lunge. 5 reps same leg. Swap. Rinse & Repeat]
  • BPJ’s, (Bad Parking Jobs) a.k.a. Line Touches
    • [Side-shuffle, touch parking line, side-shuffle back, touch parking line. Rinse & Repeat]

Shoulders

  • Curbside Carolinas [Feet together, up on curb, butt in air, Carolina Drydock] – AMRAP OYO, resting means your finished. Ruxpin was last man standing
  • Shmerkin – 5 rounds OYO
    • (Shuffle Merkins) [Plank position, shuffle right 3 “steps”, 5 Merkin, shuffle left 3 “steps”, 5 Merkins Rinse & repeat]
  • Swerkins – 5 reps, boosted to 10 Reps at half, swap w/partner, while remaining PAX ☆RR Tracks across lot, mosey back, rinse & repeat til all PAX work through the RR Tracks

☆ Mosey 30, 20, 10 around the short block

3rdF Beak in Action | YHC shared the following:

Years ago Lt. Sakowski was the leader of our Field Artillery survey team when I served in PA’s 28th ID BTRY F 109th FA. After completing a successful mission during a field training exercise, Lt. Sakowski and our Platoon Sergeants decided to reward our team’s hard work with a bit of what I’ll call a “field picnic” — after several days of eating MRE’s for breakfast, lunch, and dinner, we were ready for a change! They’d snuck back to the PX and picked up some rolls, cold-cuts, lettuce, tomato, pickles and some other snacks, etc.

Our Lt. had scouted out an “off the grid” spot and in the midst of making our way there with 3-4 vehicles right behind his, Lt. Sakowski’s driver hit the brakes, and our Lt. stood up to extend through the top of his uncovered/topless 1/4-ton Jeep and began shouting to turn around and high-tail it back to where we’d come from. Based on the nature of his commands, the tone of his voice, and the look on his face, nobody asked a question and we got out of there fast!

Once we finally made it to the location he’d originally picked, Lt. Sakowski owned up to what he had done — he discovered he was leading our small convoy directly through the middle of an Impact Area! For those unfamiliar with what that is, it’s an area where bombs are dropped and into which Artillery and other weapons are fired during live-fire training exercises. I.e. YOU DON’T WANT TO BE IN AN IMPACT AREA!!

Outside of the fact that if you’re in there you’re a target), the moral of the story is that everyone one of us in our artillery survey team, not to mention everyone in my entire unit, would’ve followed Lt. Sakowski anywhere, especially into battle! He was a rare leader! He was a proven leader! He was a humble leader. He was a great leader who was highly respected by all. His leadership was defined by consistently leading well on all occasions, not by that single incident of taking us into an extremely dangerous area. Even in that moment he took full responsibility of what could’ve been a catastrophic mistake.

Let’s go ahead and call it “NO EXCUSE NOVEMBER,” not just in terms of posting or not posting, but in all we do. We’d all do well to stop making excuses and blaming others for failures. We’d do well to own up to OUR mistakes (and sins) so that we’re able to learn from them and grow into better leaders as a result…better leaders in our homes, in our workplaces, and in the communities in which we serve. We’d do well to take ownership and responsibility and lead even where someone else has come up short.

One biblical example of this that I’m thinking of is Peter… He exhorted the elders as a “fellow elder in 1 Peter 5:1 to, “Shepherd the flock of God among you…” Where did those words come from? See John 21 where, at a post-resurrection breakfast along the beach, Jesus pulled Peter aside and asked him 3 times, “Peter, do you love Me?” Each time Peter responded with, “Yes, Lord, you know that I love you” and each time Jesus responded with, “then shepherd my sheep.” Remember Peter was the one who openly denied Christ. He was a failed leader, a broken leader. In all practicality, we assume Peter’s repentance, his ownership of sin and failure. He was humbled and broken; but lesson learned he was restored and then Jesus recommissioned him with the words…follow me!

Abs

Here’s what YHC had planned next:

  • Big Boy Heal Touches
    • [Lying flat, arms extend on ground behind head. 1 knee upward toward chest, torso up extending both arms to touch both sides of same heal, back down, raise to opposite heal, back down. Rinse & repeat]
  • Crazy Dolly
    • [On six, hands in ground near hips, torso in recliner position. Feet at 6″, spread out like Dolly, bring feet together, then knees to chest, back out, spread feet like Dolly, feet back together, knees to chest. Rinse & repeat]
  • Boardwalk Big Boys
    • [Partner hold feet, six on edge of Boardwalk Bench, lay back 1/2 – 3/4, back up. Consistent motion. 5 reps, swap with partner, rinse & repeat]
  • Boardwalk Liars
    • [Partner holds feet, lie on stomach with upper torso extended over edge, hands behind head, lower down then back up. 5 reps, swap with partner. AMRAP while other PAX☆RR Tracks across lot, mosey back]

EXTRAS:

  • Rosie – AC/DC version, 05:36 mins. of Rosalita! (Extra credit if done at home)
  • Dragon Tires
  • RR Tracks across the field
  • Wall Work

We ran out of time, so Here’s what we actually did:

  • Mary – 3 rounds: 4-Count Freddies (Quattro); American Hammers (Woodstock); Flutter Kicks (Leatherman)

COT/BOM:

  • Announcements: Another fundraiser 5k coming up, Quattro to push out the details to PAX on Groupme; Woodstock likely to miss 11/5 VQ due to travels and looking to swap Q’s with another PAX. BIG NEWS: Today was last day single “reeespect” for Streudel, tomorrow the beast turns 60 and gains double-reeespect in the COT! Remember, it’s No Excuse November” so lets be HIM, eliminate the excuses we’re prone to make, and, who knows, perhaps we’ll develop some new habits that’ll carry us beyond November.
  • PRAYERS: It’s Election Day… nuf said; Chattahoochee’s 2.0, Taylor, recovering from tonsillectomy; Woodstock safe travels to pick up a plane; etc.

~Chappie, out!

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Parking lot Cones…& a few merkins

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Warmup – IC 

Windmills – 15

Moroccan NC- 15

SSH- 15 

Cherry Picker – 15 

Mountain climbers- 15

Imperial walker – 15 

2 flag patriot run to large parking lot by church. 

For……. 10 cones revisited. 

Inch worm to cone 1 

11 Merkin 

Nur back 

Burpee  broad jump to cone 2 

12 merkins

Nur back 

Lt dan to cone 3 

13 merkins 

Nur back

High knees to cone 4

14 merkins 

Nur back 

Mosey to cone 5

15 merkins 

Nur back

Side shuffle to cone 6

16 merkins

Nur back 

Side shuffle to cone 7 

17 merkins 

Nur back 

Karaoke to cone 8 

18 merkins

Nur back 

Karaoke to cone 9 

19 merkins 

Nur back 

Lunge to cone 10 

20 merkins 

Nur back 

3rd F message- 

Before leaving the lot , get a round of 10 cone Abs ! At each cone pax would do lbc’s – 5x the number of cone they were at …

Mosey to 10 cone

50 lbc 

Mosey back 

Mosey to 9 cone 

45 lbc 

Mosey back  

8,7,6….. 

At cone 5 switched to The American Hammer / Lunge combo 

Finishing of at cone 1 with 5 American Hammers 

3rd F continued 

Mosey back to AO 

Count-a-Rama

Name – a- Rama 
WELCOME FNG – “ Pusher “

COT 

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10/10/2020

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Warm-a-Rama

10 seal jacks i/c

10 plank jacks i/c

20 harry rockets i/c

20 cherry pickers i/c

Side shuffle around circle, switch halfway

10 ssh i/c

10 Imperial walkers i/c

20 Windmill i/c

20 seal wave i/c

The Thang

Mosey to Ruxpin’s distillery

10 hanging knee lifts

10 derkins

20 hanging knee lifts

20 erkins

10 hanging knee lifts

10 erkins

20 hanging knee lifts

20 derkins

Mosey to parking lot across from Domino’s

Lt. Dan across, nur back

Karaoke across, karaoke back

Nur across, Dan Lt. back

Side shuffle across, side shuffle back

3rd F

The next day Moses sat to judge the people, and the people stood around Moses from morning till evening. When Moses’ father-in-law saw all that he was doing for the people, he said, “What is this that you are doing for the people? Why do you sit alone, and all the people stand around you from morning till evening?” And Moses said to his father-in-law, “Because the people come to me to inquire of God; when they have a dispute, they come to me and I decide between one person and another, and I make them know the statutes of God and his laws.” Moses’ father-in-law said to him, “What you are doing is not good. You and the people with you will certainly wear yourselves out, for the thing is too heavy for you. You are not able to do it alone. Now obey my voice; I will give you advice, and God be with you! You shall represent the people before God and bring their cases to God, and you shall warn them about the statutes and the laws, and make them know the way in which they must walk and what they must do. Moreover, look for able men from all the people, men who fear God, who are trustworthy and hate a bribe, and place such men over the people as chiefs of thousands, of hundreds, of fifties, and of tens. And let them judge the people at all times. Every great matter they shall bring to you, but any small matter they shall decide themselves. So it will be easier for you, and they will bear the burden with you. If you do this, God will direct you, you will be able to endure, and all this people also will go to their place in peace.”

Exodus 18:13‭-‬23 ESV

https://bible.com/bible/59/exo.18.13-23.ESV

We need to listen to wise counsel. Look for other HIM to pull up into leadership roles. We as men want to do everything on our own. We can’t. We need to ask for help or delegate so we can prosper.

Mosey to armory

10 ranger merkins, mosey up steps and back

10 diamond merkins, mosey up steps and back

20 wide arm merkins, mosey up steps and back

20 merkins, mosey up steps and back

Mosey back to AO

20 gas pumpers

20 split squats, per leg

20 derkins

Mosey around circle

Toy soldier set

50 lbc

30 e2k

20 big boys

20 squats

20 erkins

Side shuffle around circle switching halfway

10 burpees

Round of Mary; American hammers, flutter kicks, 4 count Freddie, mountain climbers, scissor kicks

Number Rama

Name Rama

COT

9 HIM showed today: Semi, Quarto, Swabby, Waler, Chappie, Toy Soldier, Cowbell, Doubtfire, Fireplex

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A little leg, chest, and abs

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Warm-a-Rama

20 seal jacks i/c

21 crab flipper i/c

20 plank jacks i/c

20 harry rockets i/c

Mosey across street. Side shuffle to firehouse, switch halfway

20 ssh i/c

20 Imperial walkers i/c

20 Windmill i/c

20 seal wave i/c

The Thang

Mosey to  Richard Allen School

10 swerkins

Lunge the width of court

10 swerkins

Backwards lunge width of court

10 swerkins

Lt. Dan width of court

3rd F

Go After God’s Heart • Devotional

https://bible.com/reading-plans/2272/day/6?segment=0

10 swerkins

Dan Lt. Width of court

10 swerkins

Lunge width of court

10 swerkins

Backwards lunge width of court

Litter pick up. That’s a good Q jack(Ruxpin).

Mosey back to circle

15 derkins

10 bench squats

15 urkins

Toy soldier set

50 lbc

25 e2k

10 big boys

15 derkins

10 per leg split squats

15 urkins

Toy soldier set

25 lbc

15 e2k

10 big boys

Short round of Mary

10 V ups i/c

20 American hammers i/c

10 outlaws each direction oyo

Number Rama

Name Rama

COT

15 HIM showed today: Semi, Doubtfire, Fireplex, Toy Soldier, Biddie, Polar, Bolt, Yukon, Extra Credit, Twoninner, Quarto, Ruxpin, Swabbie, Vanilla, Gblock

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Different Muscle Groups 2.0

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Warm-a-Rama

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

21 crab FLIPPER

The Thang

1 HIM moseys out back drive and back.

Rest of Pax do the following exercises as many times as possible;

Coupon Squats

Swerkins

Abyss merkins

Manmaker merkins

Log row

Tire flip

Plank

Coupon carry

Big boys

Coupon curl

3rd F

Play The Man • Devotional

https://bible.com/reading-plans/4023/day/6?segment=0

Round 2

NUMBER RAMA

NAME RAMA

COT

14 HIM showed today: Semi, Gump, Fireplex, Ruxpin, Waterboy, Streudel, Summit, Vanilla, Chattahoochee, Chairman, Quarto, Toy Soldier, Whaler, Doubtfire

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POAS AROUND Gtown

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9/19- 

QIC- SUMMIT

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 –  

19 of each IC 

SSH

CHERRY PICKERS 

IMPERIAL WALKER 

WINDMILL 

MOROCCAN  NIGHT CLUB 

SHOULDER TAPS 

Mosey to old Napa – 

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.

Toy soldier set 40-20- 10

Hold plank til 6 is in 

Circle up – One PAX does 25 merkins 

While all other PAX do 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. 

Mosey to random spot on a Georgetown street.  

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.

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. 

Stop after 6 burpees  and 5 big boy. 

Circle up and 

Break into groups of 3 – This time pax take turn doing  25 merkins while others are doing lunges

Mosey to Church lot.  

F3– Our workouts …

  • •Are free of charge
  • •Are open to all men
  • •Are held outdoors, rain or shine, heat or cold
  • •Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • •End with a Circle of Trust

Finish 11s of burpees and big boys. 

From 5 burpees / 6 big boys.  

Circle up and 

In groups of 3 – Another round of 25 merkins while remaining pax do squats. 

Mosey back to circle. 

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.

Toy soldier set 40-20-10

Hold plank until 6 is in

Circle up in groups of 3 and Repeat the 25 merkins / lunges 

Name-a-Rama

COT 

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