Warmup: All In Cadence – 25 SSH 20 Cherry Pickers 18 Windmills 18 Moroccan Night Clubs 18 Mountain Climbers Mosey to Willow to Union and back to CHOP
The Thang 1: Super Toy Soldier Set. 50 LBCs 35 E2Ks 20 Big Boys. Bring Sally Up Merkin Challenge. Bring Sally Up Squat Challenge. Hurley Merkins – OYO 25 Bobby Hurleys 25 Hand Release Merkins 25 Bobby Hurleys 25 Diamond or Ranger Merkins 25 Bobby Hurleys 25 Merkins 25 Bobby Hurleys OYO 25 Merkins.
F3 Mesaage. Giving Thanks. Need to concentrate on what we have to be thankful for rather than what we dont have or what we want. Psalm 118:19. I will extol the Lord at all times; His praise will always be on my lips. …Psalm 34:1-3. I thank you, Lord, with all my heart; I sing praise to you before the gods. …Psalm 138: 1-2. I will give thanks to the Lord because of his righteousness;
The Thang 2: Suicides. Sprint to 1st line and Luitenant Danger Back Sprint to 2nd line Nur back. Sprint to grass Bear crawl to 2nd line and sprint back. Karoake to grass and back. 50 Merkins. 10 Burpees.
Circle of Trust: Number-O-Rama, Name-O- Rama, Announcements & Prayers
Catch me if you can… partner up, person A runs to bottom of hill while person B does 7 burpees then runs to bottom of hill. If person B catches person A before the bottom of the hill person A has to do 13 burpees. (we will rotate on way back to AO.)
March Merkin Madness. 10 tricep extensions. 20 rangers. 30 hand release merkins. 40 merkins for a total of 100 merkins, ouch!
Crawl bear up Milton hill and bear crawl down just for fun.
Catch me if you can back to AO. (switch positions, same format.)
3rd F talked about a post I saw on instagram from a Pastor who’s instagram name is dad.tired. title was ‘God is using your wife and kids to make you more like him.’
Ultimate football. when team in possession drops ball they have to do 1 burpee before resuming play. at the end of the game the winning team has to do X amount of ranger merkins while losing team does twice the amount but in regular merkins. MVP was the dynamic duo of Doubtfire and Fireplex. Great push HIM!
We’ve a pain location nicknamed “O Hill No!” due to the nature of the beatdowns which have occurred there, and, it’s a hill. Don’t tell Vanilla but the first use of that hill was prior to his being jumped-in to this gang we call F3. The workout involved some cindy coupons that Santa had left at the bottom of the hill because he found no Christmas Tree nearby — he had to leave the blocks somewhere! Still, Vanilla gets some credit because the first beatdown he Q’d there left the PAX saying, “O Hill No!” and so the hill was dubbed. However, right next to that location is a portion of Behringer Ave. which for obvious reasons was dubbed Merlot Hill (as was the FNG so named that day in March 2017). He promptly got married and moved up to O-H-I-Ohh…the extent to which some will go so they’ll NEVER have to post again! Lol, just kidding, YHC has kept in touch with Merlot and HE still talks about that humbling day. Anyway, you had to be there. Yet, from time-to-time YHC tries to recreate the aforementioned (language borrowed from Wildwing) experience. Here’s a little of what that looks like:
WARM-O-RAMA:
SSH – 20 IC
Imperial Squat Walkers – 10 IC
Cherry Pickers, Crab flippers, Hairy Chiggers – 18 IC
“Swartz Jacks” – 18 IC (Combo of Seal Jacks + 4-count SSH’s YHC’s beloved gym teacher taught in elementary school)
Suzanne Somers – 30 out, 30 in OYO
Drydocks – 40 OYO (butt up, Chairman!)
Low Slow Squats – 10 IC
THE THANG:
Indian Run mosey to the bottom of the hill at the intersection of Behringer Ave. & Chandler St., nice easy pace then picked up last 1/4 mile.
Round trip 2x = 1 mile
11’s (Merkin Merlot March Madness) from the pole at the bottom to the pole at the top of the incline. 1 Merkin at the bottom, 10 at the top. 2 Merkins at the bottom, 9 at the top. Rinse & repeat until reaching 10 at the bottom, 1 at the top.
PAX moved from bottom to top/top to bottom with a variety of mix/match transitions: Mosey’s, Lt. Dan’s, Nur, Accelerating Man, etc.
3rd F Breather:
Indian Run mosey return to AO, picked up the pace crossing over Union St., into the Willow St. entrance to the CHOP AO.
Still 7 minutes on the clock? What the what?? Time to intro some new ones borrowed from “Band of Brothers” [extras] :
Atomic Sit-ups: PAX in sit-up position, side-by-side, right arm over top & left arm under. PAX do sit-ups in-sync — Up then 3rd of way down, back up. 10 Reps.
Caterpillar Merkins: PAX all in 1 line, feet on shoulders of man behind you (Chairman, pleeeeease plank…get your butt out of my face!). In sync, IC. Surge “Up!”, “Down.” 10 Reps.
Great push by all 9 PAX who won THAT FIRST BATTLE and posted. Hey, Bo Derek, where were you? Broke out the shorts with a nice taste of Spring. Let’s go warm weather! Great time to EH and rescue the Sad Clowns. Record breaking PAX numbers are near future. So, post and post regularly.
By the way…was thereMerlottoday? O Hill no!
COP/BOM:
ANNOUNCEMENTS: “Shamruck” this Sunday (St. Patty’s Day). Georgetown Circle @3:17 p.m. Bring the whole family, wagons, strollers, etc. Easy ruck. Fun time. Great 2ndF between all our families.
Captain Therkins at CHOP – 1 big Boy to 4 American Hammers; 5 Merkins . 2 Big Boys to 8 American Hammers; 5 Merkins….You see the pattern…. complete in ratio up to 10:40 with 5 Merkins for each cycle.
The Sheldon Cooper Routine (Big Bang Beatdown) at the CHOP. 10 Burpees, 10 Squats, 10 Merkins, 10 Big Boys. A lap around the block @.25 miles. 9 Burpees, 9 squats, 9 merkins, 9 big boys. A lap around the block @.25 miles. PAX worked the descending routine until all HIM completed the round of 6 of each exercise.
F3 Message – See Below
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Prayers were offered for multiple needs within the attending PAX including healing prayers for Waterfall’s Grandfather and Chairman’s Mom and Dad. Please keep all our HIM in your thoughts and prayers.
Q provided the F3 Message from the internet as copied and utilized from the Ron Hutchcraft Ministries Website. Q was on call for the past two weeks for jury duty in the Superior Court of Delaware and was able to find a strong word from Mr. Hutchcraft. Q tried to tie it all together as it pertains to having a Savior that paid for our sins when we are all guilty and not worthy of the gift of eternal salvation that Jesus provided for us by way of the Cross. All we have to do is accept, receive and trust Him as our Lord and Savior and live a life that keeps him in the center of all we do.
NOT GUILTY by Ron Hutchcraft Ministries
“There are verdicts given in court rooms all over the country every day, but most of them don’t affect you. One verdict that really does affect you is the one that determines where you’ll spend eternity.
It’s God’s verdict. You ask: “Was I good
enough? Will I make it to heaven when I die? Was I guilty or not guilty with
God?” The verdict is not in a sealed envelope. It’s in an open book, and
you don’t have to wait to find your verdict from God.
The Word of God in Romans 3:19 says, “Every mouth will be silenced. The whole
world held accountable to God. No one will be declared righteous in His sight
by observing the law…” That means doing good things. Chapter 3:10 says,
“There is no one righteous, not even one…” Everyone is guilty.
Verses 22-23 say, “for all have sinned and fall short of the glory of
God.” ( Romans 3)
The verdict is in on each of us – Guilty before
God. We have broken His laws over and over. We’ve hijacked the life our Creator
gave us and run it ourselves. We’ve been our own god. Not only is the verdict
in, the sentence has been pronounced. In Romans 6:23 it says, “The wages of sin is death.” Some
are going to try to plead the good they have done. It’s not enough. No one is
righteous, not even one.
A death penalty cannot be paid by doing good.
Someone has to die. Our sin leaves us condemned in the court room of God. Our
sentence is described in one word – hell. This reading of the verdict is
followed by an amazing offer of a pardon. It says in the next verses that we
are justified freely by God’s grace through the redemption that came by Christ
Jesus through faith in His blood. In other words, someone has come to pay your
death penalty – God’s own Son.
Our only hope of ever being right with God, of ever going to heaven, is placing all our hope in Jesus Christ, the One who died as our substitute. If you think that your religion or your goodness is going to satisfy God’s verdict, the Bible says it won’t. Jesus died so He could forgive your sin and erase it from God’s book, and trade the death penalty you deserve for the eternal life you don’t deserve. You just have to put your total trust in Him to be your Savior. If you never have, if you’re not sure you have, don’t risk another day without Him. The bad news is that you’re guilty before God. We all are, and the sentence is death. If you belong to Jesus Christ, because you have put your trust in Him, you can have the Son of God as your defense attorney before His Father, and a guaranteed verdict of “Not Guilty” – free to go home to the heaven He has prepared for you.”
Ten HIM won that first battle this morning to post in the Gloom, only to wait for the 11th man—our missing Q. Semi? Semi, hello? You there? Guess not. And after all that sandbag chatter? Well, hang tough brother. Sometimes things happen that side-track us, keep us up all night, or whatever. We had your back and Bo Derek (10 of us) went right to work and put together what turned out to be a seriously great baton-pass beatdown. Keep the Weinke you had prepared, sounds like you had a good one planned! (BTW…we bust your chops because we love ya bro!)
YHC is not going to even going to come close to remembering all the pieces of the puzzle, but here’s most of the skinny:
Warm-O-Rama:
PAX circled up and took turns bringing some heat to get us limbered up and going. No, Chairman, you DID NOT forget your Q (though we should’ve just run with that and had some fun at your expense). Let’s see, we did… SSH, Windmill, Cherry Picker, Merkins, and Moroccan Night Clubs—all IC (log in and enter missed warm-up exercises here: _______________________)
The Thang:
PAX went to the wall and suffered some beatdown there at the hands of Waterfall, Leatherman, Chattahoochee, & who else?
Vanilla took it from there and mosey’d us short way around the block with a complement of Lt. Dan to first power pole and Bearcrawl from second power pole to Union St. Fireplex threw in the beloved Dragoncrawl to Chiropractor’s Sign then a semi-inverted Toy Soldier set on Chappie’s front lawn before bringing us back around. (YHC will have to invest in some no trespassing signs!) No recollection of what we did from there to the Grace Church sign? But from there Wildwing put a good pace on the mosey to continue around the block to the corners of Tobin & Mulberry Streets where PAX circled up again.
At Tobin & Mulberry we had a short 3rd Word from Doubtfire, sharing how God has been meeting him in some life circumstances through Psalm 46:10: “Be still and know that I am God.” (NASB) “Step out of the traffic! Take a long, loving look at Me, your High God.” (The Message). Supremely great counsel from the Word of God! “Sit down and shut up.” (The Doubtfire Paraphrase Version)
Wildwing added to the discussion by asking PAX to name what it is they do as soon as they get out of bed in the morning. Responses were—as any could imagine in a circle of men—interesting! But our brother brought us back around to the advice shared by Admiral William McRaven: “If you want to change the world, start off by making your bed. If you make you bed every morning, you will have accomplished the first task of the day.” Check out the full video here:
https://youtu.be/U6OoCaGsz94
Fireplex, again, jumped into action to get us swigging from his legendary bottle of Bolt 45 before we realized we were down to 5 mike mikes. Get back Jack! Mosey return to the AO, traffic stops and all.
COT/BOM:
Announcements: Last day for FebNG (Thanks for the reminder, fellas!); 12th Annual St. Patrick’s Day Parade & 5k – Milton on 3/1
Prayers: Chairman’s 2.0
YHC is sure to have missed someone or something (he can’t even remember what he added to the beatdown), but it was an awesome exhibition of Sua sponte leadership at work in the absence of today’s Q (Cf. Lexicon). Every PAX took ownership of the situation and it turned out to be a pretty doggone good burner!
What’s missing? Look closely, you might come up with a Semi-good idea? Ha, ha! Q’sacking iss vaddy, vaddy bahd!
Overhead carried concrete blocks to the wall of burpees. Each PAX took the seat on the wall while holding his block. Starting on one side we took turns doing 3 burpees till each PAX did 3. Then we each did 2 burpees and then 1. We finished up with some windmills to stretch ourselves out.
The Thang #2
We overhead carried our blocks to the dentist parking lot for some more suck. Teamed up and did 75 curls, 75 irkins, and 75 squats, each with the blocks as a team. One PAX ran the length of the parking lot while the other did the exercise. Overhead carried our blocks back to the wall.
Next we did Mike Tysons and Overhead presses with the blocks. We started with 10 of each and descended to 6 of each. Overhead carried our blocks back to where they belong. Finished up with a few minutes of Mary. COR, NAR, COT
Perseverance – Persistence in doing something despite difficulty or delay in achieving success.
” Perseverance is a positive, active characteristic. It is not idly, passively waiting and hoping for some good thing to happen. It gives us hope by helping us realize that the righteous suffer no failure except in giving up and no longer trying. We must never give up, regardless of temptations, frustrations, disappointments, or discouragements” – Joseph P. Wirthlin
That Quote speaks to all who post never give up always finish strong regardless of the temptation to quit.
We finished with a failed attempt at partner squats and owing burpees lol.
so we moved onto a 9 min round of MARY.
Name-o-rama and COT to finish out a great morning.
Warmup: 30 SSH 15 Cherry Pickers 15 15 Moroccan Night Clubs 15 Windmills 25 Washboards All IC.
The Thang 1: Mosey to Union Street to Tobin Drive to lot in front of Shipbuilders. Super Toy Soldier 50 LVCs 35 E2Ks 20 Big Boys. Mosey back to Union Street and back to AO. Ascending Testicles 15 degree, 45 degree, & BTW 10 derkins each Clowney: 4 jump lunges IC 4 Merkins 7x London Bridge Plank: head to wall 1 hand to wall then other then 1 hand to ground then other. Bear crawl under bridge 1 PAX at time.
F3 Message about Hope: We all need hope in our lives whether famil, work, etc. and most of us turn to God for hope when needed. Bible verses about hope:
Psalm 46:1-3 God is our refuge and strength, an ever-present help in trouble. Therefore we will not fear, though the earth give way and the mountains fall into the heart of the sea, though its waters roar and foam and the mountains quake with their surging.
Proverbs 18:10 The name of the Lord is a strong tower; the righteous run into it and are safe.
Isaiah 41:10 So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.
Exodus 15:2 The Lord is my strength and my song; he has given me victory. This is my God, and I will praise him— my father’s God, and I will exalt him!
Psalm 34:10b Those who seek the Lord lack no good thing.
The Thang 2:
Monkey Drill: Sideways Lunges palms to ground as extend. 1 each direction.
20 Merkins 20 Diamond Merkins 20 Hand Release Merkins
Baba O’Riley: Imperial Walkers for entire 5 min 4 sec. song increasing tempo for last 30 seconds.
THE THANG: Bear crawl to pick up patio pavers, Lt Dan carries pavers to Wall of Fire for rotating merkins, mosie pavers down to corner, sprint one block and Karaoke return to starting line 4x, Bobby Hurleys 30x, mosie pavers back to Wall of Fire, Webbicide with 10 merkins 6x, Bear crawl limbo under pavers
THIRD F: Storytime… Fellow finds clay balls buried in sand, packs them in ruck but throws all but one into sea. Last one cracks open showing beautiful gemstone inside. See what you lose by throwing away without looking past surface.
NUMBER RAMA
NAME RAMA
COT…praise for 35* and rain plus more important things.
