Triangulation Scars

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Date: 10/29/19

QIC: Chappie

Those who stayed cozy got lapped! Especially those new young guys. What the what? Get upppp! Sorry, not sorry! Nonetheless a dirty dozen HIM started the week by winning THAT FIRST BATTLE and posting for an ad hoc beatdown by YHC. Doubtfire had to back out of his scheduled Q due to his back being tied in knots. Here’s to a recovery day for our brother and a quick return to the rotation. We have so many on the Q rotation that it sometimes feels like you don’t get to Q enough; that’s a good problem to have. YHC was excited to step in.

Never really JUST a standby, YHC went to the Exicon toolbox, pulled out the Bearmuda Triangle, and used it on the PAX. It lived up to its name…we mysteriously lost a PAX along the way (oh, wait, that was only a modification?). Here’s the skinny on the workout:

Warm-O-Rama:

  • SSH – 18 IC
  • Crab Flippers (Cherry Pickers on Delmarva) – 18 IC
  • Swartz Jacks – 18 IC (Uno, dos, tres, QUATTRO!)
  • Moroccan Night Clubs – 18 IC
  • Merkins – 18 IC

Patriot Run around the block – nice pace!

3rdF Message shared here – Content posted below

The Thang:

THE Bearmuda Triangle – 3 cones set up in a triangle pattern, 90 feet apart. PAX Bearcrawl from cone to cone, adding 1 Burpee at each cone. 3x around the cone triangle = 45 total Burpees

Two 10-counts later, PAX found themselves on the side wall of the church:

  • People’s Chair – 10 Count
  • 5 Mexican Jumping Beans, OYO
  • BTTW – 10 Count
  • 10 Mexican Jumping Beans
  • People’s Chair – 10 Count, 2x
  • 15 Mexican Jumping Beans

The Jack Webb Finale: (Always a crowd pleaser)

  • Ratio: 1 Merkin/4 OH Claps all the way up to 10 Merkins/40 OH Claps
  • Though Leatherman tried to stop us, and stop the pain, we went…a WHOLE 30 secs over :-)’ Nice try brother, nice try!

Count-O-Rama:

  • COT/BOM:
    • Announcements: Nuh’in (at least not that YHC remembers)
    • Prayers: For family of Fireplex’s friend who passed from ALS, Chappie’s nephew (Aaron) who is deployed, for our bro Doubtfire on several different fronts

That was about it. Again, honored by the opportunity to lead. Always enjoy Q’ing. Humbled by it all. Get back soon, Doubtfire.

~Chappie, out!

Scars – 3rdF Content:

The theme of SCARS seems to keep coming up an awful lot in the last few weeks. Scars are often a kind of credential. Each of them has a story.

Kyle Carpenter (MOH recipient) bears some serious scars for jumping on a grenade to save the life of a fellow Marine. He devoted an entire chapter of his book YOU ARE WORTH IT to scars (cf. Ch.13, Don’t Hide Your Scars). In it, he wrote that “scars are a kind of credential”(210). Kyle added this story: “There is a greeter at my local Walmart, an elderly gentleman who always has a cheerful hello for everyone who comes through the door. One day, as I was walking in, he spotted me, flashed his huge grin, and then did finger pistols at me as he playfully asked, ‘Motorcycle wreck?'” I did finger pistols right back at him and replied, ‘Taliban!'”

Later he continued, “I would never encourage anyone to share something they aren’t comfortable sharing. But there are some scars that are so obvious, so apparent, that it is impossible to hide or ignore them. Instead of being ashamed of them, I think there is power in embracing these ‘stories’ that leave their marks on our bodies and souls” (211).

Scars are a kind of credential. They have tremendous power for creating bonds. “Wear them proudly. Wear them for yourself, to honor what you’ve been through. And wear them for others, to connect with them and inspire them to keep on fighting. They reassure others they’re not alone. They give hope that someday, their wounds will become nothing but scars, too” (215).

In 2 Cor. 11, the Apostle Paul shared quite a list of experiences which undoubtedly left him with serious scars. The context of the list was that he was facing off with false teachers who were trying to lead the Corinthians away from the truth. Paul shared the list not to brag about personal experiences, but to express that his heaviest burden of all was for the churches. The best scars are always the ones left from a cause that is bigger than we are! Listen to these verses from 2 Cor. 11:22-29…   

22 Are they Hebrews? So am I. Are they Israelites? So am I. Are they descendants of Abraham? So am I.    23 Are they servants of Christ?—I speak as if insane—I more so; in far more labors, in far more imprisonments, beaten times without number, often in danger of death.     24 Five times I received from the Jews thirty-nine lashes.   25 Three times I was beaten with rods, once I was stoned, three times I was shipwrecked, a night and a day I have spent in the deep.     26 I have been on frequent journeys, in dangers from rivers, dangers from robbers, dangers from my countrymen, dangers from the Gentiles, dangers in the city, dangers in the wilderness, dangers on the sea, dangers among false brethren;     27 I have been in labor and hardship, through many sleepless nights, in hunger and thirst, often without food, in cold and exposure.     28 Apart from such external things, there is the daily pressure on me of concern for all the churches.     29 Who is weak without my being weak? Who is led into sin without my intense concern?

Had Paul NOT been a true follower of Christ, had he NOT been truly concerned for the church, he would not have experienced (willingly endured) those trials — he would not have borne the scars which those trials inevitably produced — especially the 39 lashes x5! (Btw…that’s 195!).

Scars are a kind of credential. The nail-scarred hands of our Savior are credentials of His unconditional love. Proof that He paid our penalty in the cross. They are further proof that He is alive! Add to that, sometimes some else’s scars remind us we’re living, we’re ALIVE!

This past week you heard about the death of Toby Mac’s (and his wife, Amanda’s) oldest son, Truett, age 21. Toby Mac’s Facebook post was nothing short of phenomenal. In the midst of feeling exceptional pain that will leave exceptional scars, he and his wife, Amanda, were able to inspire others. Here’s how/why: (This is the last paragraph of their post)

Scars in the lives of HIM are a kind of credential. They’re credentials that we ARE unquestionably ALL IN, whether it be in relationship with God, in our families, our churches, our workplaces, or the communities in which we serve. Scars heal and tell a story BECAUSE YOU ARE ALIVE; scars mark you as resilient, tough, and as a survivor! They mark you as a HIM!

That Rucking Deck of Cards

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5 PAX beat the fartsack this Gloom for another Gump Ruck beatdown

Warm-o- Rama!

  • 20 SSH IC
  • 15 Hairy Rockets IC
  • Bolt 45 IC

The Thang!!

This beautiful Gloom the PAX came to play a game of cards. Forwarning might have scared a few HIM from braving the suck and attending this GLOOM.

  • We circled up and drew cards (or, well, tapped my random card app on my phone) and we preformed Ruck exercises depending on what card appeared.
  • if we drew and A we did 10 rucking smurf- jacks IC
  • If we drew a diamond we did merkins to the amount shown on the card (face cards were 10) OYO
  • if we drew a heart we did IC flutter kicks with rucks held above our chest
  • if we drew a club we did Ruck pulls (started doing mountain climbers but the act of cinching and uncinching our rucks was a huge hassle and if we didn’t cinch our rucks the Ruck busted the backs of our head) therein, quickly, QIC Gump decided to switch to ruck pulls IC. Also, got off to a rough start but Gump quickly got the hang of it!!
  • If we drew a spade we did Ruck overhead squats IC. (after the bolt 45s this one really felt great by the end!!)
  • Half way thru this agony we did the 3rd F
  • After the 3rd F we continued the horror of drawing cards, to our surprise we seemed to draw the small cards early. We continued draing cards until 5 minues until quitting time

Febreeze

Laying in soft grass (except Wildwing, hes got buns of steal he did these on the Rocks, Hoorah!!) We preformed Febreeze. PAX would complete 2 big Boy situps followed by 10 airlifts (you would be surprised how heavy air is AYE!) we continued the exercise from 2:10, 3:20, 4:30, 5:50(?) on the last rep we lifted our legs 6 inches off the ground as in American hammer style and it proved to be an excellent mary exercise!

COT, prayers for Doubtfires fast healing and chappies army ranger nephew protection while overseas

3rd F- Whole heartedly accepting Gods Plan

Joshua 1:9

9”F3 message started out with Have I not commanded you? Be strong and of good courage; do not be afraid, nor be dismayed, for the Lord your God is with you wherever you go.

QIC Gump shared an experience that happened two years ago. One morning after our family did our morning dedication, the reading was Joshua 1:9. Gump told his family to remember the verse Joshua 1:9 for the day, and reminded that that no matter what happened for the day the the Lord our God would be with us every step of the way and reminded them that sometimes life may throw us curve balls, and sometime things may seem real hopeless and grim, but just remember that Jesus is with us and we should not be afraid of anything that comes our way B/C we belong to the Most High and we are royalty in His eyes and He would never leave us nor forsake us.

The very same day around lunch time while Gump and his construction crew were hanging siding on a new construction home when I received a phone call from a guy wanting us to build a 20, 000 sq ft new construction framing job. I assured the guy I would like to meet him and talk to him about the job, however, I immediately thought in my mind that “this guy has the wrong guy, that job is too big for me”. Upon hanging up with the man I laughed out loud at the hypocrisy running thru my thoughts and thought to myself ” wow you just told your family to be strong and courageous today and the Lord is with you with every step”. Therein, my spirits were immediately lifted at the thought of such a supreme God being with me right where I was standing.

Weeks passed, and about 2 months later I had the opportunity to meet the man at the jobsite where he gave me a set of blueprints for the job, and expressed what he was expecting of me. I left the jobsite starsrtuck at the magnitude of this job, and about halfway between my destinations (about a 1 hour ride total) I happened to glare at the set of blueprints that graced the frontseat of my truck. The blueprints were about 3 ft tall and maybe 100 pages thick. They were enourmous, unlike anything I had ever seen before. My thought that ran thru my head was thi, “This job is too big for me!” The instant that thought finished in my head, the very instant, on the local radio station the Radio DJ says “and todays word of hope comes from Joshua 1:9 Have I not commanded you? Be strong and of good courage; do not be afraid, nor be dismayed, for the Lord your God is with you wherever you go. I immedeatly started crying in praise to God and shouted in thanks at his reminder that infact, He was, and is continuely right beside me and His plan for mylife is way better than my plan for my life. So it was, “okay Lord here I am, have your way if it wins it wins, if it loses it loses!” What do I have to be afraid of? Gods word reminds us of this “And do not fear those who kill the body buy cannot kill the soul. But rather fewar Him who is able to destroy both soul and body in hell” Matthew 10:28.

The job ended up being a fail monetarily wise. It was an amazing experience so I wont say it was a loss. I often say ” I received my dr. in construction on that job.” But it offered a great learning experience. At one point our small business employed 12 people whom worked 60 hours a week for about 8 weeks. Our weekly payroll was at 13k per week. And at one point I was in charge of 40 people, of which only 13 spoke English fluently. However, God was there in the Midst and for some reason communication was real easy. It was like they could understand my language and I could understand their language. After all is said and done the following year we were pounded from workers Comp and had to pay 7k per month for the insurance for the employees. After doing the math based on previous years I confided in my crew, “guys the only way we are going to get thru this is, if God allows it to happen. But, when we get on the other side we will be better for it”. Well long story short, (haha) we made it thru the storm, and it started with this one thing. “Have I not commanded you? Be strong and of good courage; do not be afraid, nor be dismayed, for the Lord your God is with you wherever you go”. Joshua 1:9 The plan the Lord has for us is totally different than any plan we could come up with for ourselves, not only that but if we were to be told exactly how God is going to work things out in our life’s we wouldn’t even believe it! So there is this notion, our lives are not really our lives but we live in servitude to Him, and he loves us more than we love ourselves and He would never leave us nor forsake us!

Do Not Worry

25 “Therefore I say to you, do not worry about your life, what you will eat or what you will drink; nor about your body, what you will put on. Is not life more than food and the body more than clothing? 26 Look at the birds of the air, for they neither sow nor reap nor gather into barns; yet your heavenly Father feeds them. Are you not of more value than they? 27 Which of you by worrying can add one [a]cubit to his [b]stature?

28 “So why do you worry about clothing? Consider the lilies of the field, how they grow: they neither toil nor spin; 29 and yet I say to you that even Solomon in all his glory was not [c]arrayed like one of these. 30 Now if God so clothes the grass of the field, which today is, and tomorrow is thrown into the oven, will He not much more clothe you, O you of little faith?

31 “Therefore do not worry, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ 32 For after all these things the Gentiles seek. For your heavenly Father knows that you need all these things. 33 But seek first the kingdom of God and His righteousness, and all these things shall be added to you. 34 Therefore do not worry about tomorrow, for tomorrow will worry about its own things. Sufficient for the day is its own trouble. Matthew 6: 25-34

The Hill You Say

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Date: 10/24/19

AO: CHOP, Milton, DE

QIC: Fireplex

Warm up

SSH – 25 IC

Cherry Pickers – 15 IC

Bolt 45’s IC (4 Count) – 15 squats to halfway down.  15 squats halfway to full down.  15 full squats.

Windmills – 15 IC

Mosey .5 miles to “Holy Freaking Hill”

The Thang

The Super Sheldon Cooper on a “freaking hill” with a few of my friendly animals – Complete 10 Burpees, 10 Squats, 10 Merkins & 10 Big Boys.  Nur up the hill and mosey down and complete 9 Burpees, 9 Squats, 9 Merkins, & 9 Big Boys.  Crawl Bear up & mosey down and complete 8 Burpees, 8 Squats, 8 Merkins, & 8 Big Boys.  Nur up the hill and mosey down and complete 7 Burpees, 7 Squats, 7 Merkins, & 7 Big Boys.  Inch worm up the hill and mosey down and complete 6 Burpees, 6 Squats, 6 Merkins & 6 Big Boys.  Nur up the hill and mosey down and complete 5 Burpees, 5 Squats, 5 Merkins, & 5 Big Boys.

Time did not allow us to finish, but below are the remaining evolutions as planned.

Dragon Crawl up the hill and mosey down and complete 4 Burpees, 4 Squats, 4 Merkins, & 4 Big Boys.  Nur up the hill and mosey down and complete 3 Burpees, 3 Squats, 3 Merkins, & 3 Big Boys.  Boo Boo Bear Crawl up the hill and mosey down and complete 2 Burpees, 2 Squats, 2 Merkins, & 2 Big Boys.  Nur up the hill and mosey down and complete 1 Burpee, 1 Squat, 1 Merkin, & 1 Big Boy.

Mosey .5 miles back to CHOP

Count-O-Rama, Name-O-Rama, and the Circle of Trust. Welcome to FNG Thomas Bunting a.k.a. Radar.  Please keep all our HIM in your thoughts and prayers.  

F3 Message 10/24/19

UCG.org / Beyond Today / Climb Every Mountain

Climb Every Mountain

Posted on Jan 2, 2006 by Robert H Berendt

Robert H Berendt

Pastor, United Church of God

Ambassador grad 1970. Pastor in Canada and Germany retired in 2017. On the Council of UCG-Canada and COE of UCGIA. Wife Valerie is British. Four adult children, 14 grandchildren and 7 great.

Give me mountains to climb and the strength to climb them” was a line I once read. I grew up in the mountains, and although we did not climb in the technical sense of using ropes, pins and other devices, we did spend many hours walking the hills and mountains. The majesty of the peaks makes clear the concept of the grandeur of God the Creator. It is humbling.

Climbing produces many benefits that I’ve found to be helpful: strong legs, building confidence in tackling heights, considering where to place your foot for each step. They are all lessons of good planning and enable the body to become stronger and more physically fit. The sheer exuberance of completing the task makes one want to stand on top of the peak and shout with all of your might.

One of the most important benefits of hiking is pushing yourself beyond what you think are your limits.

In the past, I have taken teenagers and young children for longer hikes in the mountains. I find resistance comes when they get tired and weary. That is normal. One of the most important benefits of hiking is pushing yourself beyond what you think are your limits. Human beings are able to go beyond what they think they can do. The body may be putting a great deal of pressure on the mind to stop, but the mind is able to override the complaints of the body and complete the task. There are lessons learned and character built that will keep you in good stead for a lifetime. One lesson you can learn is knowing when to rest or pause and when to proceed.

The safest place for a ship is a harbor, but ships were not designed for staying in a harbor. You do not become a great sailor by staying in quiet waters. Great sailors learn to be great by facing and conquering the most severe storms and conditions that the sea can give. No one would advocate that a sea captain start his career in the most severe storm. Usually, a person starts out as a helper and assistant. He gains experience during smaller storms and slowly develops the qualities needed to tackle problems with expertise and competence. The same applies to the mountains that we climb in life—whether they are real mountains or the challenges of daily life, physical struggles, emotional or spiritual issues.

A hard trail

Almighty God is very careful about inviting humans to become part of the first fruits and first resurrection. We read in John 6:44 that only God the Father decides whose mind to open. It is not the great of the world that He chooses (1 Corinthians 1:26-27), but those chosen definitely must be able to embark on a hard trail. It is surprising how some seemingly unlikely people have great inner strength. Those chosen will have great rewards that will make the struggle worth every difficult step. It will take all the strength, determination and effort that they are able to put forth along with God’s help to reach the summit. God is a strong helper during all of the struggles, and Jesus Christ intercedes on our behalf.

People who are new to the mountains do not always appreciate the dangers hidden there. They will learn through experience that there is a proper way to climb a mountain.

In Matthew11:12 we are told that forceful men lay hold of the kingdom God offers. Jesus called them “overcomers” in several places in Scripture. The obvious conclusion is that a person will have to look forward and glimpse the wonderful future with such conviction that nothing will deter them from achieving the goal. Hebrews 11 records the suffering of many. In Hebrews 12:3-9 Paul explains that we need to endure hardship as discipline; God is treating us as sons. Hardships are the mountains God has given us to climb. We need to rely on God’s Holy Spirit and use our minds and concentration skills for this daunting task. God will supply what we need, with His only request being that we appreciate what is happening and learn to love His ways. Age and physical abilities are not factors in this spiritual expedition.

Luke 14:28-33 reveals the need to count the cost before embarking on an adventure. We need to know we are able to complete the task. It is certain that no person, by themselves can accomplish this task. They neither know the way nor have the strength. God gives us what we need.

It’s worth the climb

Mountains are climbed one step at a time. There are periods of rest, traversing and planning. Our spiritual mountain gives us similar challenges. In 1 Corinthians 10:13 Paul stated that God only gives us that which we can bear and helps when temptations or hardship come. It is comforting to realize that we are not alone and have a thoughtful Creator who will lift us up.

People who are new to the mountains do not always appreciate the dangers hidden there. They will learn through experience that there is a proper way to climb a mountain. They will find out that the view from the top is breathtaking. This spiritual climb is the only way that leads to eternal life, and it is worth every ounce of expended energy.

It is probably true that most people would rather avoid the strenuous and demanding task of climbing mountains (real or spiritual). Most people avoid pain and suffering. The way God chose for His people is a difficult and narrow path. Jesus Christ felt the loss of many disciples when the way was too difficult (John 6:66). Even His close followers fled in panic when they saw that Jesus was not resisting arrest and torture (Matthew 26:56).

In the end, the reward will be more than worth the struggle. This life is short and full of troubles, whether we choose to follow Jesus Christ or not. This life is physical and temporary. The life we hope for, pray for and suffer for is eternal. God places this hope into the hearts of all people.

Climbing mountains is a great source of joy and satisfaction. How much greater and joyful are God’s mountains when He walks at our side. So then we can pray, “Give me mountains to climb and the strength to climb them.”

Respectfully Submitted,

Fireplex

October 24, 2019

ALL RIGHT 2.0

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10.26.19. NUGGET ON Q.

WARM UP- 25 SSH, 20 WINDMILL, 20 CHERRY PICKERS, 20 MT CLIMBERS…HIGH KNEES/BUTT KICKS, L & R KAREOKE.

A.BS-100 HEEL TOUCH, 80 LBCS, 60 FLUTTER KICKS, 40 REVERSE CRUNCHES, 20 BIG BOYS.

L.EGS-20 SINGLE LEG SQUATS, BOTH SIDES.

L.EGS-100 QUICK TAPS (ALTERNATING STEP UPS).

R.UN-MOSEY TO MIDDLE SCHOOL.

I.NTERVAL (PARK CORE STYLE) JUMPING AND STUFF OVER WALLS. & A CRAWL COURSE OF INCH WORMS, BEAR CRAWLS, DRAGON CRAWLS AND CRAWL BEARS.

G.ET…

H.UGE-(ARMS) 50 DIPS, 40 MERKINS, 30 PIKE PRESS, 20 HAND RELEASE MERKINS, 10 TRICEP EXTENSIONS.

T.ALK-3RD F ON JAMES 1:22. WE TALKED ON HOW WE SHOULD DO THE GOOD WE ALREADY KNOW. AND TO LIKEWISE STEER AWAY FROM WHAT WE KNOW IS BAD…WE ALSO TALKED ABOUT APPRECIATION AND THAT NOBODY OWES US NOTHING.

MOSEY BACK TO CIRCLE FOR CIRCLE OF TRUST. GREAT JOB MEN!

Oh hill no that’s a lot of Rucking steps

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Warm-o-Rama

  • 20 SSH IC
  • 20 windmills IC
  • 20 morocan nightclub IC
  • 20 cherry pickers IC

The Thang

  • This gloom in honor or GORUCK Selection Q Gump asked the PAX if they could bring their Rucks for the F3 selection edtion beatdown.
  • First the PAX teamed up. there were 4 rounds in the first exercise. FIrst round teammate 1 ran around library and ran up and down every set of steps (138 steps) while teammate 2 did overhead presses with Rucksack, once partner 1 returned, it was partner 2s turn.
  • Round 2 teammate 1 ran around library and hit every step while teammate 2 did ruck swings, switch
  • Round 3 Ruck squats
  • Round 4 flutter kicks with ruck above chest (552 total steps)
  • After round 4 the PAX Rucked up and performed 5 no pushup Burpees

Welch Dragons (ruck edition)

  • Remain in plank position the while time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the back of each shoulder 1 time. Repeat adding 1 rep to each exercise each time- bear crawl forward 4 steps and do 2 merkins 2 plank jacks 2 sets of back of shoulder taps etc. Go to 5 reps each.

F3 message

  • Phillipians 4: 4-13

4 Rejoice in the Lord always. Again I will say, rejoice!5 Let your [a]gentleness be known to all men. The Lord is at hand.6 Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; 7 and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.

Meditate on These Things

8 Finally, brethren, whatever things are true, whatever things are noble, whatever things are just, whatever things are pure, whatever things are lovely, whatever things are of good report, if there is any virtue and if there is anything praiseworthy—meditate on these things. 9 The things which you learned and received and heard and saw in me, these do, and the God of peace will be with you.

Philippian Generosity

10 But I rejoiced in the Lord greatly that now at last your[b] care for me has flourished again; though you surely did care, but you lacked opportunity. 11 Not that I speak in regard to need, for I have learned in whatever state I am, to be content: 12 I know how to [c]be abased, and I know how to [d]abound. Everywhere and in all things I have learned both to be full and to be hungry, both to abound and to suffer need. 13 I can do all things through [e]Christ who strengthens me.

Crowd pleaser Ruck edition

  • After the F3 message QIC Gump felt the love of the group and decided to please the crowd with “the crowd pleaser”
  • Essentially a Merkin followed by a Groiner but done as a pyramid. For regular men going from 1:1 (1 merkin, 1 groiner) to 4:4 (4 merkins, 4 groiners) and back down to 1 :1. F3 men should go from 1:1 up to 5:5 and back down (Or from 1:1 to 4:4 with Rucks on!! HOORAH) to truly enjoy the moment.

Step ups

  • 10 step ups each leg with Ruck on

Irkin Ruck Edition

  • 10 Incine merkins with Rucks on

After this Brutal beatdown all the PAX successfully met the standard and was accepted for F3 selection!! Way to Go guys!!

Circle up for count o rama, name of rama. All the PAX surrounded FNG for nickname o rama after much discussion we decided to name FNG chillie!! WELCOME TO F3 FNG Chillie!! Chillie borrowed QIC Gumps spare ruck for the days beatdown and left his keys in the Ruck!! Things happen and although it put GUMP a little behind on getting 2.0 on the bus today is still going to be as beautiful day in the name of our LORD and SAVIOR JESUS!!

Announcements, Prayers. Have a blessed day everyone!!

Make It a Good Day

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Welcome our new FNG Toad.

Warm-up:

  • 20 SSH IC
  • 10 Inchworm walkout to Shoulder Tap
  • 20 Prisoner Squats IC
  • 20 Cherry Pickers IC
  • 12 Mountain Man Poopers IC

The Thang:

  • 15 Merkins IC
  • 25 Flutter Kicks IC
  • 15 Flying Squirrels

Walking lunge to light post then mosey to Shipbuilders

  • 20 Mountain Climber Twists IC
  • 25 Big Boys
  • 10 Pendulum Lunges each leg

Mosey to MES

  • 30 Panther Shoulder Taps IC
  • 20 Xs and Os IC
  • 25 Bobby Hurleys

Mosey to HOB entrance

High knees, butt kickers, karaoke down driveway then return with mosey prison break light post to light post

Mosey to Waters Edge

  • 20 Hand release merkins
  • Not so Lazy Lazyboys
  • 8 Iron Mikes IC

Mosey to AO

F3 Message

“This is the day the Lord has made. We will rejoice and be glad in it.”

  1. Psalm 118:24

What Does a Good Day Look Like?

Waking up to a new day is the start of a good day. For many of us, a good day includes having some alone time with God during our day, getting our families ready for school and work, and then doing whatever we need to do. Having a fulfilling day at work, being able to help others, and knowing that our kids and spouses have had a good day at work and school makes for a great day. Finally, spending time with your kids is a common and great way to end your day. However, the most important (and best part) of a good day is knowing that no matter what life throws at us, the Lord is there for us.

Q School Abbreviated

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Date: 10/17/19

QIC: Chappie

Party-On-The-Patio (a.k.a. Warm-O-Rama)

DISCLAIMER – You’re here because you want to be. It is you against you. Do what you can. if there’s something you can’t do or shouldn’t do then modify, but always do something.

There was no rain or anything like that, the library just happened to have left the lights on for us so we executed the Warm-O-Rama on the library patio. Man, THAT PLACE IS GOING TO BE QUITE HANDY ON SOME OF THOSE RAINY/SNOWY DAYS! Technically it still meets the principle always outside rain or shine, hot or cold. Who found this AO??

Anyhoo, YHC led a warm-up that went something like this (the BB is a few days behind schedule so memory is fading on this one + it was Weinkeless)

  • SSH – 18 IC
  • Cherry Pickers/Crab Flippers/Hairy Chiggers – 10 IC
  • Prison Cell Merkins – 5 OYO
  • Windmill – 18 IC

YHC explained to the rest of the PAX that we’d be doing an abbreviated Q School for the workout. The value: New AO and new PAX who will soon be stepping into the Q role will be better-prepared for Q’ing.

Mosey to Arena’s Restaurant parking lot for Q School!

The Thang:

PAX Circled up and worked through the following:

  • Intro to Q School
  • Abbreviated History of F3
    • Freed to Lead (there are a few AO copies floating around, grab one and read
    • F3 Mission
    • Sadclown Syndrome
  • IATA – The “How” of Effective Leadership
    • Individual Initiative – the I2 of Freed to Lead
    • Accountability – must be applied by and outside force (“Accountability means making personal commitment to the entire team,” adapted from 4DX. “We expect out of peers the very best we all can offer.”)
    • Teamwork – Individual participation based on strengths
    • Attention to detail
  • How to Count – Effective leadership as a Q – Critical to this particular abbreviated version of Q School
    • Command Voice – Comes from the gut, not the throat. Signals PAX that you are in control, have a [plan, and you’re ready to roll and take leading them seriously.
    • Why Cadence? – CONSISTENCY in all things is the building block of leadership. It develops Esprit de Corps. It prevents fatigue. Demonstrates consistency, competence, and attention to detail.
  • At this point YHC gave a demonstration and then handed-off the Q baton to each PAX. We worked around the circle and each PAX called out an exercise and executed it IN CADENCE to practice counting. Gents be patient with yourselves and each other, IT TAKES PRACTICE, PRACTICE, PRACTICE.

YHC briefly covered some of the important factors of the Building of the Workout structure by a Q.

Thang 2:

PAX lined up along one end of the parking lot and YHC worked the PAX up the ladder by 5’s with a “slow-burn” back and forth across the lot with exercises at each end to wrap the Q School.

Mosey back to the AO.

COT

  • Announcements
  • Prayer

That’s it. Keeping it short (a first) but had to make sure the Backblast was posted. Afterall, if there’s no Backblast, it didn’t happen. Plus, YHC wanted to lead by example since Toy Soldier is on Q in the Gloom.

Always grateful for the Q!

~Chappie, out!

Heck on the “Rumpskin”

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Date: 10/12/19

AO: Aegis, Georgetown, DE

QIC: Fireplex

Warm up

SSH – 20 IC

Cherry Pickers – 20 IC

Imperial Walkers – 20 IC

Bolt 45’s – 15 squats to halfway down.   15 squats halfway to full down.  15 full squats

Windmills – 20 IC

Dips – 20 IC

Mosey .47 miles to the School

The Thang

Super 21 Routine using the five sidewalks at the front of the School – 1 Merkin & 1 Big Boy Sit up, mosey to second sidewalk, 2 Merkins & 2 Big Boy’s mosey to third sidewalk, 3 Merkins & 3 Big Boy’s mosey to fourth sidewalk, 4 merkins & 4 Big Boy’s mosey to fifth sidewalk, 5 merkins & 5 Big Boy’s, reverse sidewalks and repeat until reaching 21 of both.  Equals 231 of each exercise.

Mosey .47 miles back to the Aegis with the Armory as a waypoint.

Stop at the Armory steps and complete Aiken legs – 20 squats, 20 box jumps, 20 lunges (10 each Leg), 20 split Jacks (10 each Leg).  The twist is that each PAX will take each step up and each step down before performing each exercise.

Captain Therkin – 1 big Boy to 4 American hammers; 5 Merkins .  2 Big Boys to 8 American Hammers; 5 Merkins in ration to 10:40 with 5 Merkins.

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Please keep all our HIM in your thoughts and prayers.

F3 Message 10/12/19 – Q spoke about a recent meeting where he had not exercised the best patience and professionalism. In fact, it was quite a flashback to the “old man” that he thought he had left behind. The following word from Ron Hutchcraft Ministries was shared with all attending PAX, but was still ringing in Q’s ear from his recent “Volcanic Eruption”.

Volcano Scars

When you’re angry, you’re probably a lot like a volcano. You erupt, spew out your lava, and often blow away a piece of the other person, if not yourself.

Every one of us carries around parts of us that have been mortally wounded by something someone said to us in anger. They may have forgotten it, but we can’t ever forget it because those create volcano scars. Why do we do this to other people and usually the people we love the most?

Proverbs 12:18 says, “Reckless words pierce like a sword.” That’s the awesome power of our angry, irresponsible words. Proverbs 18:21 says that “The tongue has the power of life and death.” We can say things that make a person feel more alive or that make them feel dead inside. You’ve had it happen to you, haven’t you?

The Bible pays a high tribute to a person who’s under control. Proverbs 16:32 says, “Better a patient man than a warrior, a man who controls his temper than one who takes a city.” That’s real manhood.

If you’re tired of erupting and leaving volcano scars on people, maybe it’s time to follow the steps to becoming an extinct volcano:

  1. Confess your anger and your reckless words as the sin that they really are. Bring it to Jesus’ cross and treat it as some of the ugly sin that literally killed our Savior. Then confess it to the victims of your anger.
  2. Don’t let the lava build up; deal with issues right away.
  3. Make yourself listen and ask questions before you speak. James 1:19 says, “Be quick to listen, slow to speak and slow to become angry.” If you listen, you’ll be slower to have anger.
  4. Don’t say anything at all until you’re under control.
  5. Make Jesus Christ the Lord of the raging animal inside you. We’ve all got one. That’s the uncontrollable parts of us that are constant reminders that we need a Savior.

Give it to Him for this new day. If volcanoes could think, maybe they’d think twice about blowing their top. The volcano might reason, “You know, maybe I’ll feel better for a while, but is it worth blowing away a part of myself? Is it worth blowing away a part of a person I love?” Well, when we think about it, we know it’s not worth it. The tongue has the power of life and death and “reckless words pierce like a sword.” Haven’t we left enough volcano scars?

Respectfully Submitted,

Fireplex

24 and wheelbarrows – Gritt Mill

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QIC: Semi

WARM-A-RAMA

24 all i/c

Ssh
Seal wave
Cherry picker
Capri lap around upper parking lot
Side shuffle out, nur across, side shuffle in, and mosey across
Windmill
Plank Jack
Seal Jack

THE THANG

Mosey to playground near the ballparks.

Pair off.

Each pair will do 24 of each exercise then wheelbarrow across 6 parking spaces and switch persons and wheelbarrow back.
Odd man out does bear crawl out and crawl bear in.

sumo squats
6″ squats
Hanging leg raises
Wide Merkins
Ranger merkins
Hanging knee raises

Mosey back to AO

Number Rama
Name Rama
Cot

7 HIM showed today, Semi, Chappie, papa bear, circuit, Waterfall, reel work, and Ruxpin

https://bible.com/reading-plans/14159/day/2?segment=0

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