THE SCENE: 70 and soggy. Perfect for a beatdown.
F3 WELCOME & DISCLAIMER: Administered.
WARM-O-RAMA:
- Cherry pickers x 7 IC
- Hairy Rockettes x 8 IC
- Seal jacks IC x 10
- Overhead claps IC x 10
- Wide out drops x 10
- Morrocan Nightclub x 10 IC
- Knee tap merkin x 5 IC
- LBCs x 10 IC
- Hello Dolly x 10 IC
- Prime time merkin x 5 IC
THA THANG:
Mosey…
#1: Sprints across the field. 50%, 75%, 75%, 100%, 100%, 100%
#2: Chin-ups (max) + 25 merkins + 40 LBCs. Run a lap (0.40 mi). Repeat 4x
#3: Galway hookers. 4 lunges, squat, 4 lunges, 2 squats, etc. up to 10 squats – turn around and work back down to 1 squat. (total 100 squats, 76 lunges)
#4: Dips x 20 + lateral box jumps x 10 – 3 Rounds
Mosey back
MARY:
Hat tip to Slappy for leading Freddy Mercury. Out of time!
COUNT-OFF & NAME-O-RAMA
Me and 7 of the best men I know
CIRCLE OF TRUST/BOM:
On the morning of June 30, 2013, members of a wildland firefighting crew called the Granite Mountain Hotshots headed into the mountains to protect the small town of Yarnell, Arizona, from an advancing wildfire. Ignited two days earlier and fed by a strong wind and long drought, the fire had grown from 300 acres to over 2,000. In the afternoon, the weather changed quickly and the fire raged through a valley and straight toward the crew. The hotshots attempted to make it to a safe zone but must have known they had little chance to outrun the fire. They deployed their emergency shelters to shield against the hell that would pour over them. Tragically, their foil shields would not save them. The fire overran the crew and all 19 members perished on that hillside. June 30, 2013 was one of the largest losses of firefighters in modern time, second only to September 11th, 2001.
The Granite Mountain Hotshot crew has a motto; “Esse Quam Videri”. If you have read F3’s leadership model “Q-Source”, esse quam videri (EQV) may ring familiar in your ears. The model establishes EQV as something to strive for in all areas of your life. It is Latin for “to be, rather than to seem.” To BE…rather than to seem. To be genuine in all these things that you are called to be as a HIM – faithful, trustworthy, kind, supportive, generous – strive to be them. Be the Real Deal.
- EQV requires authenticity – being honest with yourself and others (as appropriate) about your capabilities and shortcomings. I truly appreciate and respect the men who authentically share about struggles during their Qs – the CoT is unlike any other atmosphere for men in our culture.
- EQV requires intentionality – making a daily commitment and spending the energy to be the man, father, husband, friend, that you are called to be. Ecclesiastes 9:10, “Whatever your hand finds to do, do it with all your might”
- EQV means your motives and thoughts match your actions. It’s not enough to appear generous, or forgiving, or supportive – you must be those things in your mind and heart as well. Mathew 6:1, “Be sure you do not do good things in front of others just to be seen by them”. Proverbs 10:9, “The one who walks in integrity will experience a fearless confidence in life, but the one who is devious will eventually be exposed.”
To be a genuine HIM, involves hard work on your part – it will NOT just happen. It is a thousand decisions that you’ll make throughout the day – starting with the one that got you here, getting out of bed to better yourself and your friends. In his eulogy of the 19 fallen firefighters, then-vice-president, Joe Biden, called them, “Men of undaunted courage, uncommon resolve, and an uncommon and stubborn perseverance in the face of unfathomable challenges”. You too will have to develop and display undaunted courage, uncommon resolve, and an uncommon and stubborn perseverance, in order to keep pursing your authentic role day after day.
Proverbs 14:23 “All hard work brings a profit, but mere talk leads only to poverty.”
Proverbs 13:4 “Lazy people want much but get little, but those who work hard will prosper.”
Bottom line, men: Don’t do just enough to outwardly appear to be a good husband, a caring friend, a diligent employee… Persevere each day and resolve yourself to BE those things.
MOLESKIN:
You can read all 50 Q-Source points on the F3 Nation website. Check out 1.1 DRP for more on Esse Quam Videri.
Part of the workout that you all did this morning was very similar to the minimum physical agility test to be a “hotshot”, a wildland firefighter with the U.S. Forest Service. All Interagency Hotshot crew members strive to meet the following fitness standards:
- Run: 1.5 miles in 10:35 or less
- Sit-ups: 40 in 60 seconds
- Pushups: 25 in 60 seconds
- Chin-ups (4-7, based on body weight)
ANNOUNCEMENTS:
Prayers for Snagg and his family.
CSAUP coming up!