F3 First State

F3 Workout AEGIS 9.2.2023

Warmup:

SSH – 15

Hip Circles – 10 each direction

Forward Lunges around circle

Backward Lunges around the circle

Mosey to the Fire House –

20 Mericans, Lap around Fire House

20 Bent over Rows w/Coupon, Lap around Fire House

20 Shoulder Press w/Coupon, Lap around Fire House

20 Curls for the girls w/Coupon, lap around fire house

20 Skill Crushers w/Coupon

Jailbreak to the Armory

1 Burpee

3^rd F

Jesus said, “Woe to you, scribes and Pharisees, you hypocrites. You are like whitewashed tombs, which appear beautiful on the outside, but inside are full of dead men’s bones and every kind of filth. Even so, on the outside you appear righteous, but inside you are filled with hypocrisy and evildoing.”  Matthew 23:27–28

This would not have been an easy thing for the scribes and Pharisees to hear. It is a hard truth, spoken by our Lord, partly in an attempt to shake them free of their sin. And even though they may not have enjoyed hearing this clear condemnation spoken, since it came from the Savior of the World, we can be sure that these are words of the deepest love and were spoken so that these men would repent and change their ways.

Perhaps each of us, at times, feels like criticizing another. Most often, when we feel this way, it stems from our own personal sin of anger. Perhaps we were hurt by another and that hurt results in a desire for a form of vengeance that comes from anger. But this was not the case with Jesus.

First, these words were spoken by Jesus to his disciples and to the crowds of people, not only to the scribes and Pharisees. So in many ways Jesus spoke this for the good of those who were suffering under the misguided leadership of these religious leaders. But Jesus knew that these leaders would also hear His words, so He spoke those words to them. But unlike us, He did it out of perfect virtue so as to care for their souls.

At times, each one of us needs to hear Jesus rebuke us in love. When we become stuck in our sins, especially if obstinacy sets in, then we need to allow Jesus to challenge us firmly. Such a challenge can be rattling, but that rattling is sometimes necessary. Emotion and passion can lead to sin, but it can also lead to repentance and conversion. The passion with which Jesus spoke became an instrument by which their own passions made them sit up and take notice. The result was that they either became more steeped in their sin or they repented.

Reflect upon what it is in your own life that Jesus wants to say to you. Is there an area of your life in which our Lord needs to address you with passion, strength, clarity and firmness? Most likely there is. Perhaps not in an area of serious sin like it was with these scribes and Pharisees, but if we are open, Jesus wants to powerfully go after every sin within us. Open yourself to Him and allow Him to help rid you of the sins with which you struggle the most. And be grateful for this grace when He does.

Split into Teams

30 Toe Taps on Steps, Frog Jump to top, 5 burpees while team does LBCs, Big Boys, and/or American Hammers until Team is complete.

Bear Crawl to curb 50 LBCs

Bear Crawl back – 50 Flutter Kicks

Mosey to Circle

Sally has come to the circle for the Final Burn(4 minutes need speaker)

30 Four Count Freddies

Name-O-rama – Deez, Whirlybird, FNG(Bunker), Bunt, Looney Tunes, Mr. Mom, Semi, Chattahoochee, Chauffeur, Probe, Ruxpin, Fireplex, and T-Rex on Q.

Prayer Requests – Semi and his M, Ruxpin, Quattro safe travels, and Bunker shoots a big buck.

10 Monkey Humpers towards Whirlybird

SSH – 50 reps

Windmill – 15 reps

Bolt 45s

Patriot Run to the School

Ladder Exercise

50 Air Squats – mosey to the cone and back

40 Plank Jacks – Mosey to the cone and back

30 Bonnie Blairs(15 each side) – Mosey to the cone and back

20 Mericans – mosey to the cone and back

10 Burpees – Mosey to the cone and back

Plank for 6

3^rd F

Ever feel like something has you going down the path unhappiness?  Feel like nothing is going right for you?  I do.  I have been trying to achieve a goal of getting to my college weight BUT Cookies, drinks, and snacks or ice cream are in my way.  Do I have the right mind set to achieve my goals?  Can I tell myself to stay the path to achieve my dream goal?  What’s causing you to struggle? 

Lack of Determination

Determination is a positive emotional feeling that promotes persevering towards a difficult goal in spite of obstacles. Determination occurs prior to goal attainment and serves to motivate behavior that will help achieve one’s goal.

I keep reminding people to post a note where they can see it to remind themselves they can do it.  I heard of this guy who is trying to run 100 miles in under 24 hours.  What do you think?  Is it possible?  Sure it and when he told me yesterday that he is going to train and set a goal to achieve it, I am sure this guy in this group won’t lack that determination.  He is a person I admire for his determination and how it rubs off on his family.  GO GET EM’ YUKON!!!  Set a goal for the next 8 weeks, track it, and September 16^th, I am going to ask you all what you set as a goal and did you achieve it.  Can I count on you doing this? 

10 Burpees – mosey to cone

20 Mericans – mosey to cone

30 Bonnie Blairs – mosey to cone

40 Plank Jacks – mosey to cone

50 Air squats – mosey to cone

Plank for 6

Mosey to Armory

50 LBCs, 25 Big Boys, 25 E2Ks, 20 Hello Dollies, and 30 Flutter Kicks

6 Inches by Quattro

Name-O-Rama: Quattro, Sink-O, Doodle, Yukon, Pick, Mr. Mom, Bunt, Semi, Ying-Ying, Whirlybird, Chattahoochee, Chauffer, Probe, Fireplex, and T-Rex on Q,

Prayers – Quattro’s FIL, Blake, Ruxpin and his M, Chauffer’s travel to NJ

Warm up 

10 hip circles each way (Delaware tornado)

20 fairy jacks 

20 cherry pickers 

20 windmill

Mosey to various corners 

Corner of E state St 

50 squats 

25 merkins 

Corner of E church St 

50 lbbs 

25 Freddy mercury 

Corner of union st 

50 calf raises 

25 American hammers 

Corner of main st (post office)

50 dips 

25 reverse crunches (gas pump)

DQ 3rd F 

We gather here today to celebrate national ice cream month, enacted by President Reagan in 1984. The month is typically commentated on third Sunday of the month in ice cream parlors. 90% of the US population enjoys ice cream. The exact date ice cream came about is debatable however, some date it to 550 bc, which means that Jesus probably loved ice cream too, Abraham at least did as the good book says “Isaac offered Abraham goats milk mixed with snow, telling him eat and drink the sun is torrid and you can cool down”. George Washington certainly loved ice cream as records show he spent approximately $200 on it in the summer of 1790, turns out New York prices have always been outrageous. 

Milk is mentioned 50 times in the Old Testament each time it being a spiritual blessing, and when milk is frozen its ice cream essentially making ice cream a holy food, thus making this months food celebrations a holy event. 

So tonight continue to celebrate ice cream, remind yourself it in-fact is biblical as you eat it, and our government unknowingly is celebrating Christianity this month as opposed to last month. 

Corner of church St 

50 squats 

25 merkins

Corner of Johnson alley 

50 lbbs 

25 Freddy mercury 

Corner of E state St 

50 calf raises 

25 American hammers

Cupola Park

50 dips 

25 reverse crunches 

Mosey back 

Namorama 

COT

Prayers: Quattro family, Ruxman family, Layfield family 

Announcement: we will celebrate Labor Day by performing labor on the beach