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:
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.
Don’t let the lava
build up; deal with issues right away.
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.
Don’t say anything at
all until you’re under control.
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?
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.
Warm-a-Rama 20 semi wave. i/c 20 ssh. I/c Nur around circle 20 plank Jack. i/c 20 seal Jacks. i/c Side shuffle around circle 20 should taps. I/c 20 Windmill. I/c Side shuffle (opposite side) around circle 20 mountain climbers i/c 20 Cherry pickers. I/c
Thang Mosey to church on Bradford street
10 swerkins, 30 lbcs 10 swerkins, 20 e2k 10 swerkins, 10 big boys
Mosey to Ruxpin’s distillery
Pax planks while one HIM goes up steps does 3 burpees on top then back in line. X2
Mosey to Domino’s
10 chicken peckers i/c 20 flutter kicks i/c
Wosey to parking lot by court house
Semi suicides Nur, side shuffle, jailbreak, bear crawl, lt Dan, crawl bear, mosey, and lt danger
15 per side Curb/bumper merkin (one hand on bumper/curb)
Mosey to circle
Toy soldier set 50 lbcs 30 e2k 20 big boys
9 HIM showed today: semi, summit, Chappie, doubtfire, quarto, toy soldier, bovine, Ruxpin, Vanilla
Pax completed the Hindenburg BLIMPS routine from the Exicon. Q had brought this routine in the past during a weekly 45 minute workout, and time did not allow us to finish. So….we started all over….We modified the sprint portion to a straight line between four light poles that were approx. .02 miles apart. Sprint to pole #1, perform exercise at pole #1, sprint to pole #2, perform exercise, sprint to pole #3, perform exercise. Then to pole #4, perform exercise. Plank it up until all PAX are in. That completes one round. Reverse directions and perform the second exercise working back through the 4 poles. Round #1 – 10 Burpees. Round #2 – 20 Lunges (10 each leg). Round #3 – 30 Imperial Walkers. Round #4 – 40 Merkins. Round #5 – 50 Plank Jacks. Round #6 – 60 Squats. We modified the merkin round down to 20 at each pole, but picked them back up at 4 waypoints as we moseyed the .47 miles back to the Aegis.
Excellent cherry pie and fellowship (2nd F) was enjoyed at the coffeteria at Baxter Farms immediately following the beatdown. We all love Quattro’s Grandmother, and hope that we get invited back…….Quattro isn’t so bad either as he cuts a very generous slice….:)….
F3 message 09/28/19 –The 3rd F was shared from Ron Hutchcraft Ministries after completing round #4.
Good Wood – #6657
Now,
if I said I was going to give you the great secrets of hitting a baseball, I
don’t think you’re going to go right out and try them. You’re going to be
skeptical, and you should be. But if one of the game’s greatest hitters were to
tell you the secret of hitting a baseball, well now you should pay attention.
Pete
Rose actually was one of those, and he was once interviewed for an article in
Sports Illustrated, and I like the title. It’s called Good Wood. And he said
that he liked a heat-treated bat. Now, I didn’t realize this, but he said that
you put the bat through an intense heat and that the heat would seal the pores
and it actually made the bat hit harder. Well, it worked for him! I guess it’s
true, heat-treated bats hit harder. Well, you know something? So do
heat-treated people.
I’m
Ron Hutchcraft and I want to have A Word With You today about “Good
Wood.”
Now,
our word for today from the Word of God is found in Romans 5:3-4, and it talks about, well, heat treating. Here we go. “We,
also, rejoice in our sufferings because we know suffering produces
perseverance, perseverance character, and character hope.” Those are
curious words. “We rejoice in our suffering?” This doesn’t mean that
Christian suffering feels any better than non-Christian suffering. It doesn’t.
It feels about the same, whether you’re a Christian or not. But if you’re a
believer, pain is just as painful, unemployment is just as demoralizing, and
pressure is just as stressful.
But
you rejoice, not because it feels better, you rejoice because in Christ, pain
has a point. A minus can be made into a plus. Suffering can be made into
perseverance, character and hope. Just ask Pete Rose’s bat. He said that heat
heals up the holes in the bat and makes it more solid. Well, could it be that
the heat that you’re undergoing right now is heat-treating you and the holes in
your life are being healed up by it and you’re becoming more solid because of
it? The heat you’re feeling is not to burn you up, even though it feels like
you might not make it through it. It’s to make you strong; to build into you
great perseverance, great character, great hope.
Right
now you are in a position to learn more about the resources of God than any
person who’s in a comfortable setting. Sure you’d like to be comfortable again.
I hope you will be. Sure you’d like this insecurity, this pain to pass. But
right now you have a chance to know the resources, and the power, and the grace
of God more deeply than you and those around you perhaps have ever known. You
are learning, or you can learn, how to wait, how to overcome, how to really,
urgently, desperately pray.
Perhaps
you’re being forced to close up some of the holes in your life; weaknesses,
un-confessed sin, broken relationships that have been called to your attention
by this hard time. Things you might not have given attention to any other way.
And you can, because of the fire, be forced to deal with the weaknesses that
you might otherwise still tolerate. And when you do, you have added a new kind
of strength.
The
fire turns spiritual wimps into spiritual warriors. So, rejoice as you see what
you are becoming or can become through heat-treating, and only through
heat-treating. You are becoming a heavy hitter in the hands of Almighty God.
One round of 20 reps OYO: Bench dips, Derkins, single leg lunges.
Mosie around the block to the low wall (try not to push it over)!!!
Round One: PAX holds a chair against the wall as one at a time we jump out for 5 Mike Tyson’s
Round Two: PAX holding chair lifts right leg for a single leg chair as one at a time we jump out for 3 Mike Tyson’s.
Round Three: PAX holding chair lifts left leg for a single leg chair as one at a time we jump out for 3 Mike Tyson’s.
Mosie to the church park.
One round of Wilt Chamberlains: 100 LBC – 25 yard mosie – 100 Squats – 25 yard mosie – 100 Flutters – 25 mosie – 100 Lunges (50 each leg). Take a Mosie around the park.
Third F Message (see below)
WMD Crawl: 5 Werkins – 10 wide arm bear crawl step – 5 Merkins – 10 regular Bear Crawl steps – 5 Diamond Merkins – 10 close hand Bear Crawl steps. Repeat this pattern for 25 yards.
Whole Lotta Rosie: “42-39-56 you could says she’s got it all”! 2 rounds: 30 mtn climbers – 42 LBC, 30 mtn climbers – 39 right side double tap crunch, 30 mtn climbers – 56 Flutter kicks. For the second round we omitted the mtn climbers for time sake and did 39 Left side double tap crunches to balance the love hands out.
Mosie back to the circle
Number-Rama, Name-O-Rama, COT.
Third F: I shared with the PAX my FEELINGS. The M and I have been going through some home dynamics changes in a very short period of time. Empty Nesting BIG TIME!! Our two oldest 2.0s have been engaged. They both just bought their first houses with their Fiancés. Seeing the empty room at our house has been bitter sweet. These are steps we prepared them for as best we could; but I don’t think we prepared ourselves. It’s been a crazy emotion month for my M and I. A lot of laughs, memories, tears………I’ve been staying strong for the family. I’ve been that shoulder a HIM needs to be for his M and 2.0s. But it hasn’t allowed me to release emotion that I’ve had bottled. Saturday PAX was that outlet for me and I thank you!!!!!
Break into 2 groups: G1 takes a lap around the Library while G2 does Erkins with an alternating K2E (knee to elbow). Groups 1 & 2 switch when Mosie groups has returned. (x2).
Mosie through downtown Milford.
7 of Walls!!! (Play on the 7 of Diamonds).
7: Mike Tyson’s at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.
14: Snow Angels at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.
21: Merkins at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.
28: Deadlift Squats at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.
Third F Message (see below)
21: Double Crunches at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.
14: 4 count alternating hand to wall planks at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.
7: Bobby Hurley’s at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.
WHETSTONE (Q1.8) March 31, 2019 by Dancing Idiot.
A man must be sharpened like a knife blade. Both a man and a knife are made to cut, but neither can be effective until properly honed. A knife is sharpened by a whetstone. While water is used to lubricant the whetstone prior to sharpening, that is not where the “whet” part comes from. To whet actually means to sharpen, like with a man’s appetite and curiosity. In other words, to whet both blade and man is to put on an edge, with a result that is sharp, dynamic, and ready to cut. The unsharpened man is dull and lethargic, in-effective as a leader and I’ll-prepared for the obstacles he will face in his life.
Just as a man’s appetite for pure food must be whetted, so must his appetite for the heavy responsibility that comes with leadership. The HIM acts as the stone to the younger man’s blade, providing the hard surface against which he becomes sharper and whetting his appetite for greater responsibility.
Through the whetstone, the blade receives something he lacked before, a honed edge to his life that he must posses to be effective and have impact on his community. But the stone gets something as well. In fulfilling his natural desire to pour into younger men he accelerates his own pursuit of proper personal alignment.
Bolt 45’s –
15 squats to halfway down. 15 squats
halfway to full down. 15 full squats
Windmills – 20 IC
Imperial Walkers – 20 IC
Mosey .5 miles to “Oh Hill No”.
The Thang
After a 10 count, PAX completed a “Toy Soldier Set” of 50 LBC’s, 30 E2K’s each side, and 20 Big Boys. Extra credit for completing the set on the incline of “Oh Hill No”. Next, we partnered up and completed the Burp Back Mountain routine as per the Exicon, but modified for time. One PAX Nurs up the hill and runs down the hill 5 consecutive times while the other completes burpees AMRAP. The switch was made so all could enjoy the burn.
F3 message – see below
Mosey .5 miles back to CHOP.
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Please keep all our HIM in your thoughts and prayers.
F3 Message 08/13/19 – Calming the Storm with Him Always Watching Your Six
Life is a journey of many trials and tribulations that shape and molds us into the person that we are or that we are to become. As men, we try and we do find some success in handling many of the smaller life issues on our own. Sometimes we develop an attitude that we can handle all or most things on our own. That is until the raging storm comes that is completely out of our control. We give everything we have on our own and we still aren’t handsome enough, young enough, wealthy enough, smart enough, or strong enough to overcome whatever situation that we may be going through. We don’t understand why God allows these storms to come, but we gotta trust and believe and have faith that God has a purpose that is far beyond our understanding. We have to remain steadfast in our faith and Let Go and Let God calm the storms of life that we encounter. He always has our “Six”. Allow Him to restore us to where He would have us to be, not where we think we should be. Faith as defined by the Billy Graham Evangelistic Association website is as follows –“ In the Bible, “faith” means believing in God, and in what Christ has done for us to make our salvation possible–and then committing ourselves to Him. In other words, faith has two parts to it, and both are equally important. The first part is belief–belief that God exists, and that He loves us and sent His son into the world to save us. Faith isn’t a vague hope that God might exist; it is a definite belief that what the Bible says about Him is true. The second part of faith is commitment–a definite decision not only to believe in our minds that Christ can save us, but to put our lives into His hands and trust Him alone for our salvation. True faith not only believes Christ can save us, but actually trusts Him to do it.”
God did not intend for our faith in Him to only be present in the best of times. He wants us to trust Him with all that we are even when we are facing the fiercest storm or the strongest adversary. He has our “Six”
Joshua 1:9 New King James Version (NKJV)
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.”
2 Corinthians 4:8-10 New King James version (NKJV)
8 We are hard-pressed on every side, yet not crushed; we are perplexed, but not in despair; 9 persecuted, but not forsaken; struck down, but not destroyed— 10 always carrying about in the body the dying of the Lord Jesus, that the life of Jesus also may be manifested in our body.
Psalms 107:28-31 New King James Version (NKJV)
28 Then they cry out to the Lord in their trouble, And He brings them out of their distresses. 29 He calms the storm, So that its waves are still. 30 Then they are glad because they are quiet; So He guides them to their desired haven. 31 Oh, that men would give thanks to the Lord for His goodness, And for His wonderful works to the children of men!
Psalms 9:9-10 New King James Version (NKJV)
9 The Lord also will be a refuge for the oppressed, A refuge in times of trouble. 10 And those who know Your name will put their trust in You; For You, Lord, have not forsaken those who seek You
As defined by the non profit organization “Got Your Six” and gleaned from their website.
“In the military, “got your six” means “I’ve got your back.” The saying originated with World War I fighter pilots referencing the rear of an airplane as the six o’clock position. If you picture yourself at the center of a clock face, the area directly in front of you is twelve o’clock. Six o’clock is what lies behind you. On a battlefield, your “six” is the most vulnerable. So, when someone tells you that they’ve “got your six,” it means they’re watching your back. By extension, that person expects you to have their back as well. “Got your six” is now a ubiquitous term in the military that also highlights the way military members look out for each other.”
Isaiah 58:8 New King James Version (NKJV)
8 Then your light shall break forth like the morning, Your healing shall spring forth speedily, And your righteousness shall go before you; The glory of the Lord shall be your rear guard.
