Author: The Carpenter

  • 21 + 20 = 41

    15 men (including an all-star team of LIFOs) rolled into the parking lot at The Creek for a fun fest that went something like this…

    Mosey around the church building and to the fan-favorite location for the COP.

    21 mountain climbers IC, 20 imperial walkers IC, 21 (not 100) SSHs IC, 10 merkins IC, 10 don quixotes IC, arm circles, 41 freddy mercuries

    Mosey to the front corner of the church building for a “41 Special.” Run around the church building with the following stops:

    • Front corner – 41 two count mountain climbers
    • Back corner – 21 WWII sit-ups, 20 two count mountain climbers
    • Front corner – 20 WWII sit-ups, 21 two count mountain climbers
    • Back corner – 41 WWII sit-ups

    10 count and then repeat with a small twist

    • Front corner – 41 two count mountain climbers
    • Back corner – 21 LBCs, 20 two count mountain climbers
    • Front corner – 20 LBCs, 21 two count mountain climbers
    • Back corner – 41 LBCs

    Mosey to the field for an “egg hunt”

    Bear crawl out into the dark field. Find an egg and shout “EGG” to trigger 5 burpees. Repeat until all 8 eggs were located.

    Mosey to the far corner of the field and do a RING OF FIRE (hold plank while PAX member does 10 merkins).

    Mosey back to the front corner of the church building

    Sprint around the church with the following two stops

    • Back corner – 41 two count mountain climbers
    • Front corner – 41 LBCs

    Finish with 21 american hammers IC, 20 freddy mercuries IC, 10 burpees on your own

    Mosey to the flag for COT – Numberama, Namerama, Announcements

    Announcements:

    Spit shared passionately about the Ashcreek 5K on Saturday, May 20th as a way to reach out into the Ashcreek community and EH some Sad Clowns.

    Sign up at http://www.ashcreek5k.com/ . This is a family event so invite your M’s, 2.0’s, and friends to sign up. We will have booth during the event. They are currently running a promo for $5 off if you register before this Sunday. Use code CELEBRATESPRING and register under “F3RVA”.

    NMS:

    YHC barely remembers a year ago when he was still below 40 and received some HATE in the COT during namerama. Today is one day short of his 41st birthday so he decided (with Spit’s prompting the night before at Greenleaf’s Pool Room) to roll with that theme a bit. YHC didn’t go for 41 of everything directly but worked it some combinations.

    The initial mosey around the church building left room for LIFOs to join the party and we had some noteworthy ones this morning. Abacus rolled up just as the PAX came around the corner and stormed right into YHC like a football player celebrating a game-winning touchdown. What did Abacus win? A LIFO designation. A few more LIFOs (Pincher, Front Porch) entered the COP in stealth during some of the initial exercises. YHC doesn’t recall how they slipped into the circle.

    The “41 Special” lived up to its name because it provided some special moments AND some uncomfortable moments of gravel/stones digging into the backs of the PAX during the WWII sit-ups and LBCs. The mumble chatter started to fire up as the stones cut into the backs and spurred on some pain and conversation. Spit stormed ahead of the PAX and was closely followed by Spike, Abacus, Pincher and Tea Party. The last two need to step out of the DaVille area and bring their A-game to some other AOs. They are fighters who bring a F3 fighting spirit every week.

    The “egg hunt” seemed like a good idea until the bear crawls commenced into the cold, wet field. Do bears hunt and eat eggs? YHC doesn’t think so but they did this morning. YHC admittedly did a poor job of “hiding” the eggs. They were too close to the start and the PAX found them too quickly. It ended up being 40 straight burpees instead of staggering them out. Spit and a few others took off bear crawling deep into the field when most of the eggs were closer to the starting line. The enthusiasm was appreciated however!

    This morning was yet another glorious F3 morning. YHC still wonders if F3 will ever get old but how can it get old when it gives us a chance to fight through a challenge together and grow in our strength, friendship and sense of purpose in this Sad Clown world. We all need help and motivation. We all need strength (inner and outer). We all need to know that we are not alone. F3 is part of the solution and it is a ridiculously fun, crazy and awesome one at that!

    YHC couldn’t think of a better way to celebrate his 41st birthday one day in advance at The Creek with these men!

  • Mountain Climber Extravaganza

    15 men denied themselves, kicked off the fart sack and punched the Sad Clown Syndrome in the face with a workout that went something like this…

    Mosey to the middle school parking lot.

    COP (all IC) – 20 mountain climbers, 10 don quixotes, 20 lbcs, 20 merkins, arm circles, 20 imperial walkers, 10 helicopters, 20 mountain climbers

    Mosey to the bus loop in between the middle school and high school.

    11s – 10 mountain climbers, run the outer loop of the bus loop to the other side, 1 merkin. Decrease/increase until complete. Add one additional loop with 6 mountain climbers / 5 merkins.

    Mosey to the front of the high school for mountain climber ring of fire.

    20 american hammers IC, 25 mountain climbers IC

    Sprint back to the flag

    Numberama, Namerama, Announcements, YHC took us out.

    Announcements:

    • Phonics is seeking to start a new AO in the 23111 zip code. He is eyeing Pole Green Park.
    • Abacus is also seeking to start a new AO on Sundays at Atlee and on another morning at Three Lakes Park
    • Ashcreek 5K is Saturday, May 20th. Spit is leading the charge. Register here –  https://www.raceit.com/Register/?event=39341. Include F3 as the team name.
    • Community Easter Egg Hunt (over 2500 eggs!) at Oak Knoll Middle School THIS Sunday, April 2nd. Food trucks and live music start at 11:30 am. The egg hunt is at 12:30 pm. Bring your family (tons of kids activities) and corn hole boards for some friendly competition. MOST IMPORTANTLY, let’s talk up F3 in our conversations and EH some guys to F3 workouts!

     

    NMS:

    The parking lot was empty with a slim 9 minutes to go but then the cars piled in. There was a tangible excitement in the air as 2 FNGs joined up with the PAX and the countdown the start was announced. YHC led the PAX to the original place in the Chickahominy Middle School parking lot where he went just over a year ago for the first time. The app listed the middle school as the location last year so YHC had to find the PAX that morning.

    One of YHC’s least favorite exercises is the mountain climber so THAT is what we focused on this morning. YHC weaved the exercise into all parts of the workout and the PAX did not disappoint!

    After the COP, YHC led this morning’s PAX on the same path that he took last year to find everyone in the bus loop. Doing 11s using the outer loop of the bus loop provided more fun (and pain!) than YHC anticipated. The mumble chatter was nonexistent because the PAX was focused on getting it done and they did. Spit, Spike, Helix and Abacus lapped most of the PAX multiple times and were particularly strong this morning. The 2 FNGs showed that they were a force to be reckoned with as well.

    The PAX let out a loud groan when YHC mentioned more mountain climbers at the end. The groan reminded him of the normal reaction to SSHs. Perhaps the mountain climber will become the new SSH for this year… What would it feel like to do 365 two-count mountain climbers during a workout???

    YHC had thoroughly enjoyed Q’ing a ton of workouts the past week in honor of the one-year anniversary of starting with F3. I continue to see the impact that F3 is having in my life and leadership in multiple arenas (marriage, parenting, church leadership, friendships, neighbors, etc).

    I will be looking to EH as many men as possible in the days ahead because F3 is the real deal and every man needs help crucifying the Sad Clown Syndrome in his life.

    I need help.

    We all need help.

    Let’s keep pressing on!

    The Carpenter

     

  • SSH – Side Straddle Heroics (or Hell)

    21 warriors rejected the fart sack and blazed a trail into Dogwood Dell for a beatdown that went something like this…

    Mosey to Swan Pond and find a location in the neighboring field

    COP (All IC)
    100 SSHs
    20 LBCs
    10 Don Quixotes
    10 Imperial Walkers
    10 Copperhead squats
    Arm circles
    65 SSHs

    Mosey to swan pond at the bottom of the hill
    – Partner up
    – One does dips while the other runs up the hill and does 10 burpees and returns
    – switch
    – continue until down to 1 burpee, rotate dips & copperhead squats at the bottom
    100 SSHs
    Mosey back to the shovel flag

    100 SSHs

    Numberama, Namerama, YHC took us out.

    NMS:

    Today marked the one-year anniversary of my first Dogpile beatdown experience. YHC had never Q’d this noble AO and he was nervous, but ready, for the challenge. The PAX has picked up on YHC’s liking of SSHs and he had plans coming in for the 365 day anniversary. Thanks to the fighting spirit of the PAX, the plans came to fruition.

    The mumble chatter was buzzing as the PAX started running into the dark and down the street. “Does this guy know that this is not a running AO?” “There is no doubt that we are going to get lost.” and my favorite one “Is he leading us all the way back up to Mechanicsville??”

    The PAX landed in a field and circled up. YHC alerted the PAX that this is where the F3 app showed the Dogpile workout a year ago and he had parked on the adjacent street while looking for the workout. He quickly realized that he was in the wrong spot and made his way over to the real location. YHC decided to bring the PAX to that original spot in order to begin dishing out the pain.

    The 100 SSHs were met with the normal groan but the PAX slammed through them. YHC got nervous partway through when he realized that there were houses right across the street. He had already angered neighbors of The Creek months ago and he anticipated another angry women in a bathrobe yelling at the PAX in the same way as that fateful morning. It didn’t happen.

    The PAX went to work on the goose poop hill and slayed the burpees. YHC audibled the dips to rotate between dips & copperhead squats. That provided a helpful change of pace in the midst of the fight. The PAX rallied and came alongside the final partners to finish the job and sprint to the top of the hill.

    YHC had the PAX turn and look at the sunrise and pond. It was a beautiful scene… for 100 more SSHs… The PAX then bolted back to the SF where YHC had a decision. 4 1/2 minutes with 265 SSHs in the books… Do we go for 35 to round it out to 300 SSHs or fight for the original (insane) plan of going for 365…? What do you think? We pounded out 100 SSHs to cross the finish line with 365 SSHs and a shared experience that will last a lifetime.

    YHC cannot thank the PAX enough for the encouragement, inspiration and challenges of Dogpile. All of the AO’s bring a specific flavor but this one is near and dear to my heart because it always takes me way out of my comfort zone. YHC wanted to return the favor to all of those who have almost broken me at the Rusty Cages or in the amphitheater or the field (killing field?) next to Carillon or “Love Hill” or across the bridge (with burpees!). There are endless memories of pain and conquest at Dogpile and YHC sees it as the Super Bowl of F3 RVA.

    YHC was honored to lead this crew of men through a fight this morning worth fighting. We are all better and stronger for it. The more that we deny ourselves and fight through these challenges, the more that we will be able to do the same in other arenas of our lives. How great is it that the Today Show featured F3 on the show this morning after a glorious beatdown like this one! YHC is truly grateful to be a part of this band of brothers who is rejecting mediocrity and facing life’s challenges together!

    The Carpenter

  • Crush It!

    19 fighters parachuted into the parking lot this morning in order to engage in a beatdown together. The side bumps & laughter were interrupted by the call to arms and then into the workout that went something like this…

    Mosey to across the field to the far corner and back.

    COP (all IC) – 50 SSHs, 5 merkins, 20 imperial walkers, 5 werkins, 20 LBCs, 65 SSHs, 5 merkins, 10 don quixotes, 5 werkins, 20 copperhead squats, 5 merkins, arm circles, 50 SSHs

    Mosey to the pavilion and find a table.

    Crush It!

    • 5 Skullcrushers one way / Turn / 5 Skullcrushers looking the other way
    • 5 Derkins IC
    • 10 Skullcrushers one way / Turn / 10 Skullcrushers looking the other way
    • 5 Dips IC
    • 15 Skullcrushers one way / Turn / 15 Skullcrushers looking the other way
    • 5 Incline Merkins IC
    • Run around the edge of the field

    Repeat… then bear crawl around the pavilion

    Repeat… then 50 SSHs

    Mosey to the front corner of the church building.

    Four corners. 5 burpees and then run around the building while stopping at each corner and do 5 burpees.

    50 SSHs to finish.

    Numberama, Namerama, Tea Party took us out.

    NMS:

    The one-year anniversary party continued this morning as YHC took the Q at The Creek with the intention of dishing out 365 SSHs (one for every day of the year). Some of the PAX had egged him on via text the night before so he came ready to make them work.

    The theme of the workout came from our brothers in Houston when I posted there a few weeks ago. Cruiser (61 years young) crushed us with a ton of skullcrushers in the Texas humidity that morning. I thought that I could bring a gift from Texas to Virginia this morning.

    The PAX was lively and ready with a few minutes before launching in. A rousing ovation exploded when Erwin Padilla (FNG – Dory) stepped out of his car. Dory had posted to the Third F at The Shining the day earlier and took the challenge of rejecting isolation to heart.

    The COP started with the predictable SSHs. The first set went well but the subsequent sets were not welcomed with enthusiasm. YHC heard more groans than ever this morning.

    The skullcrushers on the table benches under the pavilion provided a new challenge. YHC had some counting issues and feared being renamed Abacus the Second. Wheelie’s face broke into widespread confusion when he went beyond the stated 5 at the start. YHC corrected the problem.

    The bear crawl around the pavilion was a lot shorter than going around the entire church building. YHC kept everyone moving and the PAX demonstrated a fighting spirit throughout. The workout ended with 50 SSHs and we finished with 265 total (100 short of the 365 goal). There will be another time for the full 365…

    YHC is constantly in awe of looking around the circle at The Creek and seeing multiple eight-year olds, a twelve year old, high school students, college students and then men from every decade up to the 60s. Every age is teaming together to get stronger and attack the Sad Clown Syndrome that wars against our hearts and seeks to pull us toward mediocrity. I know for certain that I am a different man because of the disciplined step of denying myself to join up with this F3 band of brothers in the gloom.

    I can’t wait to roll into Dogpile and Q there for the first time tomorrow…

    The Carpenter

  • The Problem of Isolation (Third F Gathering)

    20 men took up residence in the Rise & Shine Diner at 6:30 am for a Third F throw down that went something like this…

    YHC started by stating, “Welcome to F3. My name is The Carpenter. I am not a certified trainer for this spiritual workout. You may think I am because I serve as a pastor but the only real certified trainer is Jesus. Jesus has given us his spirit who he called the great comforter or counselor. I like to call the Holy Spirit the great trainer. He will be our trainer today as I lead. This is a You-vs-You spiritual workout. Don’t compare yourself to other guys. Consider your own life.”

    YHC then shared about the impact of F3 on his life and how he has received new friendships through the shared experiences.

    YHC opened the discussion with the big group by asking, “What is the biggest threat to men?” The following answers came flying back from the PAX – “anger, pride, sexual promiscuity, insignificance, inefficient life, idols…” YHC then reference the Boston Globe article that Hardywood and others have referenced via Twitter about LONELINESS (http://www.bostonglobe.com/magazine/2017/03/09/the-biggest-threat-facing-middle-age-men-isn-smoking-obesity-loneliness/k6saC9FnnHQCUbf5mJ8okL/story.html?p1=Article_Trending_Most_Viewed)

    YHC shared insights from “Freed To Lead” about the Sad Clown Syndrome (“laughing on the outside, crying on the inside.”). A key quote from that book is that men can easily “conclude that he is a man whose wife and job are making him unhappy when, in fact, he is an unhappy man with a wife and job.” That is some hard-hitting truth there!

    YHC followed up with the insights about the Shifter from “Freed To Lead” and the three types of false friends that men claim to have (1) Legacy Buddies – friends from high school & college when you had more opportunities for shared experiences (2) Man Dates – the husband of wife’s friend (3) Work Buddy – co-workers who aren’t really friends

    The PAX shared insights about these types of “friends” and the struggle to find and keep real friends in this stage of life. Life is busy, complex and full of challenges.

    YHC challenged the PAX to consider whether this was true in their lives and to come up with some potential solutions. The PAX broke out into group discussions by table. The mumble chatter was loud and energetic.

    YHC then called the PAX back into one big group and the sharing lit up the room. Men shared how they are struggling with this. The PAX shared about potential ways for men to have shared experiences now. This is the beginning of a discussion that will continue.

    Numberama, Namerama, YHC took us out in prayer.

    NMS:

    A lot of the details were shared in the description above. Abacus brought the heat and challenged the men to take action on what we discussed. The PAX will be focusing on specific ways to get men together for shared experiences. The idea of serving together rose to the top of the list. YHC shared how women stereotypically relate by talking with each other while men stereotypically relate by doing something together. A shared mission brings men together, breaks down barriers and builds up bonds. The First F workouts are a strong example of this. The PAX brainstormed some more possibilities that included everything from helping people move to poker to road trips to serving together in the local church.

    The Shining seemed to experience a wake-up call this morning and this team will be looking to break out of the normal “men’s Bible study” mode and launch into action. Let’s see if the talk becomes action. If not, then The Shining will be a way to feed the Sad Clown Syndrome as opposed to killing it. YHC still holds the hope that God can kill the Sad Clown Syndrome in his life and in the lives of other men as they choose to ENGAGE together.

    Let’s see what these men do…

    The Carpenter

     

  • Happy Birthday / Happy Beatdown

    6 troopers threw their cars into parking spots in the front of Washington Henry elementary school, opened the doors, took out their kettle bells and launched into a F3 birthday beatdown this morning in the gloom. The fun-filled activities went something like this…

    Mosey to school entrance for COP all IC

    5 merkins, 30 invisible jumpropes, 5 merkins, 20 copperhead squats, 5 merkins, 20 don quixotes, 5 merkins, arm circles (10 big / 5 small – reverso), 5 merkins, 10 sit-up presses with kbs, 5 merkins, 10 american hammers, 5 merkins

    Mosey to the parking lot

    Swing & Goblet Squat Ladder

    Circle up. 10 two-hand kettlebell swings / 10 goblet squats, 10 swings / 9 goblet squats… ladder down until you perform 10 swings / 1 goblet squat

    Sit-Up and Go

    Pair up. One partner does sit-up presses while the other walks around the bus loop with kettlebell raised high. Continue until each goes around the bus loop 2x.

    The Beast Mother

    Circle up. Start with two reps each on both sides and add two reps and repeat until you peak at 8 reps on both sides for the following: One arm swing, Clean & Press, Snatch, Front squat to press

    Sit-Up and Go

    Pair up. One partner does sit-up presses while the other walks around the bus loop with kettlebell raised high. Continue until each goes around the bus loop 2x.

    Goblet Squat & Swing Ladder

    Circle up. 10 goblet squats / 10 two-hand kettlebell swings, 10 goblet squats / 9 swings… ladder down until you perform 10 goblet squats / 1 kettlebell swings

    The Beast Mommy – smaller version of The Beast Mother

    Complete two reps each on both sides for the following: One arm swing, Clean & Press, Snatch, Front squat to press.

    15 merkins IC to finish

    Numberama, Namerama, Announcements, YHC took us out.

    NMS:

    YHC woke up this morning and remembered the nervous feeling that he had ONE YEAR ago (3/22/16) when he arrived at DaVille for his first F3 workout. That morning was a glorious beatdown. YHC remembers feeling beat up and thinking, “This is awesome!”

    This morning, the PAX rolled in right before 5:30 am and reflected on the 30 degree difference from the previous week. YHC then shared how honored that he was to be a part of the F3 team and how it was his F3 birthday. YHC then said, “Happy Birthday? Happy Beatdown! Turn to the guy next to you and wish him a Happy Beatdown!” The PAX obliged and blessed the man next to him with words of pain.

    Onto the fight… YHC did some research for some kb new exercises/sequences and put them into play this morning. The PAX pushed through them and encouraged each other along the way. Mudface coached the PAX on form and Helix showed how to get it done by taking zero shortcuts.

    The mumble chatter was light. The PAX was surprised that there were no SSHs. Those will be coming in the days ahead…

    The response to “The Beast Mother” was priceless. YHC shared that he did not want to inadvertently bring up bad memories of mothers but that the exercise would do it on its own. This brought a groan from the PAX. YHC then shared that even if though wasn’t a certified trainer he was a certified pastor who could offer counseling to anyone with mother issues. YHC was open and said that he would have a harder time counseling on father issues since he is still working through those in his life too…

    The mix of exercises kept the PAX challenged and invigorated. The PAX didn’t move around a lot but that allowed for more lifts and a Happy Beatdown!

    YHC enjoyed his one year F3 birthday this morning and he is greatly looking forward to Q’ing “The Shining (Third F at Rise & Shine Diner) tomorrow morning, The Creek on Friday and definitely Dogpile on Saturday. Dogpile is the Super Bowl of AO’s for F3RVA and YHC anticipates very little sleep on Friday night as he anticipates the fun fest on Saturday morning.

    I can’t even begin to express how much F3 has meant to me this past year. I have faced some significant life challenges in the past 12 months but the F3 workouts helped me push through those. I have received strength from the camaraderie and friendships in ways that I wouldn’t have expected when I started. I can’t thank all of you enough for your encouragement and challenges in the past year. Let’s keep pressing on, brothers!

    Happy Birthday! Happy Beatdown!

    See you on Saturday morning (if not sooner!)

    The Carpenter

  • Making the MERKIN Great Again

    5 frozen fighters (no FNGs… I wonder why?) and their cars slid into the partially frozen parking lot this morning at DaVille and fired up a beatdown to try to stay warm. The sunny and 70 degree fun fest went something like this…

    Mosey down the Atlee high school road to the back near the football field and circle up on the side of the road.

    100 SSHs, 10 merkins IC, 20 imperial walkers, 10 merkins IC, 20 don quixotes, 10 merkins IC, arm circles (10 small / 5 large – reverse), 10 merkins IC

    Mosey to the road for curb crawls – 1 merkin, bear crawl across the road and increase the merkin. Continue back-and-forth up to 5 and then continue back-and-forth while descending back down to 1 merkin.

    Mosey to the middle of the parking lot for Touch a (Frozen) Tree. 10 werkins in the center of the parking lot (spot 525), run to a tree, 10 merkins. Repeat for 10 trees.

    Mosey around the long loop on the road by the elementary school, middle school and then back to the start while stopping for 20 merkins at 4 different locations along the way.

    Numerama, Namarama, Announcements. YHC took us out.

    NMS:

    YHC shook his head as he realized a few days ago that he had signed up to Q a few days after Daylight Saving Time (aka Death). He shook his head again last night when he realized that it was going to be right at freezing with rain coming down. He then had a vision of Abacus saying, “THIS IS GOING TO BE EPIC AND GLORIOUS!” and that fired up the engines!

    YHC showed up to an empty parking lot and it stayed that way until 5:28 am. Spit sent a text message indicating that he had been up most of the night with his sick daughter and that he was fighting a cough. He made the right call and we missed him. Three cars then came flying into the parking lot and everyone waited until the final 20 seconds before getting out. We then took off running into the wind. Mumble chatter was light as the wind and rain pounded our faces. YHC did have the thought, “This is the dumbest and greatest idea” as the rain bounced off his face.

    The theme of the beatdown was “Making the MERKIN Great Again.” YHC has missed the insane amount of merkins that went down in November for the monthly challenge so he decided to bring back some love and respect for the merkin. The PAX did not disappoint with their tireless commitment to this exercise.

    The “normal” 100 SSHs warmed up the troops well and then we dropped for what YHC termed some “sloppy merkins” as we put our hands down into pools of water in the grass. There was no hiding from the bitter cold this morning! Most of the PAX turned away from the howling wind and faced away from that exponential pain. This was a scene that YHC had never witnessed.

    After getting loose and ready, Phonics found us after running all over DaVille to locate us. T-claps to this man for not giving up and going home to embrace the delayed fart sack!

    The PAX pushed through the workout and strangely seemed at home in the midst of the insanity as we ran around the long loop. Pleasant conversations popped up along the way and encouragement was shared by all.

    YHC experienced THE fastest namerama and numberama in his almost year of F3. The announcement from Circle K was simply, “It is cold. Let’s pray and get outta here!” YHC agreed and threw down a prayer to finish up the adventure.

    T-claps to these men of men who showed up and fought through the beatdown together. We definitely made the merkin great again and we will have this freezing rain memory for many years to come!

    The Carpenter

     

  • Kicked in the Donkey BELLS!

    6 fighters looked at the rain forecast and saw it as an opportunity instead of a barrier for a beatdown in the gloom. The shovel flag was planted and the kettle bell smack down went something like this…

    Mosey around bus loop with kettle bells held high and move toward the school entrance…

    COP – 50 SSHs, 20 sit up presses, arm circles (10 / 5 – reverse), 20 copperhead squats with kettle bells, 20 don quixotes, 20 figure eights, 50 SSHs

    Mosey to the wall to get kicked in the donkey bells…

    10 donkey kicks against the wall, lunge across the parking lot to exercise on the grass, exercise and side lunge back to the wall, repeat four times with these exercises

    • 15 halos each way
    • 30 double hand swings
    • 30 sit up presses
    • 30 overhead presses

    Run it back with some variety – 20 donkey kicks against the wall, walk across the parking lot with kettle bell held high to exercise on the grass, exercise and walk back to the wall with kettle bell held high, repeat four times with these exercises

    • 15 halos each way
    • 30 double hand swings
    • 30 sit up presses
    • 30 overhead presses

    Mosey back to the school entrance, circle up with kettle bells on the ground. Bear crawl around the circle until YHC called out to stop. Pick up the kettle bell and exercise. We did the following:

    • Stop 1 – 10 arm presses for each arm
    • Stop 2 – 15 double hand swings
    • Stop 3 – 15 double hand swings
    • Stop 4 – 10 double hand swings

    Bear crawl back to the original kettle bell.

    Mosey back to the Flag

    Numberama, Namerama, Announcements, YHC took us out

    Announcements – Ashcreek 5K (http://www.ashcreek5k.com) on May 20th, 3rd F spiritual workout (The Shining) at Rise & Shine Diner on Thursday mornings at 6:30 am.

    NMS

    YHC arrived first to review the terrain and Spit showed up next. Spit commented that he wasn’t happy about the fact that YHC was inspecting the wall. YHC’s response? “Get ready to get kicked in the donkey BELLS…” The rest of the troops rolled into the parking lot and looked like they were ready for a fight.

    The mumble chatter was light as we circled up. The first set of SSHs got the heart pumping. Then the rain started pouring down and it elicited a cheer from the PAX. The rain drops seemed to get thicker by the second and matched the enthusiasm of the circle.

    YHC admittedly adopted and adapted HoneyDo’s Groundhog Day beatdown and added some twists to keep the PAX guessing. Mudface was the only other person who had experienced that glorious morning at Circus Maximus a short month and few days ago. YHC thought that he was giving the PAX a break by switching out the lunges for walking with the kettle bells held high in between the donkey kicks and exercises. He was wrong! It increased the wear and tear on the muscles and forced the PAX to truly engage in the “you vs. you” mindset.

    There is something special about donkey kicks. They mess up the body (and mind) and that is a glorious thing!

    We all got kicked in the donkey BELLS this morning!

    Spit shared that his Q on Saturday at Dogpile will be in honor of his grandmother who passed away this week. She was almost 98 and she lived a life that was marked by loving and serving others. Faye Beach helped to inspire Spit’s faith in God and he is carrying on her legacy through his life and faith. We can all salute that and support our brother as he remembers a life lived well.

    Let’s keep pressing on together!

    The Carpenter

  • Anxiety and Stress – 3rd F Gathering

    14 men chose to engage in a spiritual workout this morning at the Rise & Shine Diner and it went something like this…

    Motown fired up the discussion on “Lesson #7: Don’t Make Life So Damn Complicated” by asking the question, “What makes our lives complicated?” The PAX engaged the question in one large group and pulled no punches.

    Motown shared from the “Seven Lessons in Manliness from the Greatest Generation” study we have been considering:

    If there is a common thread in these lessons, it’s having a common sense and a level-headed approach to life. The Greatest Generation’s uncomplicated approach to life is refreshing. They didn’t go on a diet, they simply at whole food; they didn’t exercise, they worked around the house; they didn’t obsess about their relationships, they just found a gal they loved and married her. They didn’t think about how to get things done, they just got em’ done.

    The PAX threw down comments and questions about this quote and dialogued about how it applies to our lives today as men.

    Motown pointed us to two Bible passages:

    Matthew 6:31-34

    31 So do not worry, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ 32 For the pagans run after all these things, and your heavenly Father knows that you need them. 33 But seek first his kingdom and his righteousness, and all these things will be given to you as well. 34 Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.

    Micah 6:8

    He has shown you, O mortal, what is good.
        And what does the Lord require of you?
    To act justly and to love mercy
        and to walk humbly with your God.

    The PAX then wrestled with this content in one large group discussion. Motown finished up the main part with a reading from a devotion that spoke to the themes of the morning.

    Namerama, Numberama and Motown took us out in prayer.

    NMS:

    The DaVille PAX have been firing up the physical workouts and the call to arms has gone out to fire up the spiritual ones as well. I was asked this past weekend, “How is The Shining different than a Bible study?” I would say that this 3rd F gathering is different because the men are truly looking to push and sharpen each other through raw, honest dialogue and resulting action steps. The goal of this 3rd F gathering (and future ones!) is to propel men to ACTION. Most Bible studies can stay in the HEAD but not move to the HEART and then to the HANDS (aka action!).

    Motown asked, “What makes life complicated?” and the PAX shared about the endless struggle of keeping up with life in a 24 hour, device-driven world. The pace of life can suck the life out of us as we seek to MAN UP and lead. We talked openly about our struggles with our PRIDE, EGO and COMPETITIVENESS. We focused on what motivates us as men and how competition can turn into pride. This pride can drive us to work in a manner that breeds anxiety, stress and worry when we don’t know how things will turn out (even though everyone expects us to know this).

    We then focused on what motivates us. Is the motivation to get better for excellence or to get better to BE BETTER than someone else? If the motivation is the latter, then we will be in an endless competition that will feed our pride if we ‘succeed’ or destroy our self-worth if we ‘fail’.

    The discussion turned to the words of Jesus and his call to “seek first God’s kingdom and his righteousness and everything else will be given to you as well.” Where is our focus? Is it vertical (trusting God and serving Him for excellence)? Is it horizontal (competing with others to be better)? If we focus on the vertical then we can experience freedom, joy and strength.

    Life is a “you vs. you” workout where God is our true Q and He is the one that should be following!

    We can build “spiritual strength” (not just physical strength) as we exercise our faith through seeking to live out our God-given purpose in this world. These spiritual workouts give us a renewed perspective on our days and send us out into the world to take ACTION.

    A big THANK YOU to the men for stepping into this “you vs. you” spiritual workout this morning. Let’s go out and live with a vertical mindset so that we can more positively impact our horizontal relationships with every person we encounter!

    The Carpenter (summarizing the good work of MoTown who Q’d this spiritual workout)

     

  • The Valley of the Shadow of Death

    Psalm 23:4 “Even though I walk [workout? do burpees?] through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff they comfort me.”

    10 warriors, including 1 FNG, left their beds and pillows in order to enjoy a beat down in the gloom at DaVille this morning. The shovel flag was smashed into the ground, cars stormed into the parking lot and the workout went something like this…

    Mosey to bus loop and move off to the side…

    COP

    50 SSHs, 10 Don Quixotes, 20 Freddie Mercuries, 20 Imperial Walkers, Arm Circles (10 / 5 – reverso), 50 SSHs

    Mosey to the tennis courts behind the middle school

    Count off by 4, go to your station number and work through the following:

    • Station 1 (Merkins), Station 2 (WWII situps), Station 3 (Werkins), Station 4 (American Hammers)
    • Round One – 15 of each exercise, bear crawl between 1 and 2, 3 and 4, crab crawl between 2 and 3, 4 and 1.
    • Round Two – 10 of each exercise, bear crawl between 1 and 2, 3 and 4, crab crawl between 2 and 3, 4 and 1.
    • Round Three – 5 of each exercise, lunge between all stations
    • Meet in the middle upon completion to plank

    The Valley of the Shadow of Death

    Mosey into the darkness and through the valley and back up to the far fence for 11s

    • 10 burpees, sprint through the valley and up and then 1 LBC
    • Decrease burpees down to 5 (due to time constraint) and increase LBCs up to 6

    Mosey back to the Flag

    Numberama, Namerama, Announcements, Spike took us out

    Announcements – Ashcreek 5K (http://www.ashcreek5k.com) on May 20th, 3rd F spiritual workout (The Shining) at Rise & Shine Diner on Thursday mornings at 6:30 am.

    NMS

    YHC wasn’t sure what to expect since Circle K and Lab Rat were taking a road trip to No Toll this morning, Emoji was away on business, Abacus had an early meeting and others had shared that they were more committed to their pillows than the discipline of working out…

    The PAX came to work and we worked hard. There was limited mumble chatter during the bear crawls and crab crawls except for Mudface and Yardsale. They may have been implementing a strategic delay tactic to survive. YHC has to admit that he thought that there were two tennis courts instead of three. He called an audible for the third round and switched up the crawls to lunges. That didn’t make it easier but it tricked more muscles.

    YHC promised some new territory this morning and he delivered by taking everyone into the “valley” behind the tennis courts. Psalm 23:4 came to mind in planning for this workout in the valley (Even though I walk [workout? do burpees?] through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff they comfort me.) All kinds of connections can be made with this…

    This valley is a far cry from some of the terrain that is available at Dogpile and other AO’s but it gave us a taste of the ups and downs. Kit Kat located a massive hole in the ground that could have taken someone out and smashed an ankle for months. He graciously dropped his jacket over the hole so as to avoid unnecessary screams and potential crutches. Has anyone ever posted with crutches before? That thought went through YHC’s mind…

    It is getting lighter outside and the rising sun provides some breath-taking views in the morning. Every member of the PAX should be encouraged by the benefits of the discipline of getting up and stepping up to fight back the Sad Clown syndrome and rejecting mediocrity through posting to these workouts. Every day is a gift and F3 shines a bright light on that truth as we get to fire it up with other men who are looking to go on offense in this world.

    Let’s keep pressing on!

    The Carpenter