14 PAX including an FNG post on a beautiful Tuesday morning at the CHOP to take part in Drago’s warm up VQ ( Good job brother) After the warm up Chattahoochee took over we had a nice friendly mosey to the rear of the original HOB elementary to have fun on the play ground starting with a toy soldier set 50LBCs, 30E2Ks, 20 BIGBOYS. followed up by a little CINDY to work on that beach body for the upcoming CSAUP. 5 pull-ups, 10 merkins 15 squats rinse and repeat 10 times. Before we headed back to the AO another toy soldier set 30,20,10 then a nice friendly mosey back to the CHOP just in time to name the FNG . Matt Cranford F3 Code red
Warm-a-Rama 20 ssh i/c 15 seal wave i/c 15 mountain man pooper i/c 20 plank jack i/c
The Thang Mosey to park behind library While waiting on 6 we did one leg hip thrust Pax pairs off, while one HIM completes lap around gazebo other HIM completes exercises. Laps are: mosey, side shuffle, and nur Exercises are: merkins, swerkins, fire hose
3rd F
and the face cloth, which had been on Jesus’ head, not lying with the linen cloths but folded up in a place by itself. John 20:7 ESV https://bible.com/bible/59/jhn.20.7.ESV The culture back then when you were done eating you tossed your napkin on the table. If your were leaving the table but planned on coming back you folded your napkin. Jesus folded HIS head wrap symbolizing HE plans on coming back!
Mosey back to CHOP
While waiting for 6 another round of single leg hip thrust and 15 hello dollies i/c
Dan lt to top of bridge 5 burpees Lt dan rest of way across bridge
Toy soldier set 50 lbc 25 e2k 15 big boys
25 derkins Backwards lunge to top of bridge Forward lunge back down
3rd F
==================================== But I say to you… Love your enemies! ====================================
Matthew 5:43-48 ESV “You have heard that it was said, ‘You shall love your neighbor and hate your enemy.’ But I say to you, Love your enemies and pray for those who persecute you, so that you may be sons of your Father who is in heaven. For he makes his sun rise on the evil and on the good, and sends rain on the just and on the unjust. For if you love those who love you, what reward do you have? Do not even the tax collectors do the same? And if you greet only your brothers, what more are you doing than others? Do not even the Gentiles do the same? You therefore must be perfect, as your heavenly Father is perfect. https://bible.com/bible/59/mat.5.43-48.ESV
Love your enemies!
50 urkins Side shuffle to top of bridge Side shuffle back down
31 reverse crunch Karaoke across bridge switching sides halfway
Mosey back to AO
25 Single leg hip thrust per leg 15 backwards big arm circles 25 split squats
12 HIM posted at the aegis for some fun cardio with a flying disc this morning with a fun filled game of ultimate frisbee after a warm up at the circle
The Thang consisted of a short mosey down to the Park beside the church for roughly a 35 minute game of ultimate frisbee. Followed by a mosey back to the circle. Should of been no contact but there was just a little contact made a few times I believe mostly by Quattro not because he was being rough but because he was so into the game. Lots of good cardio losing team had to do 10 burpees winning team only 5. Hopefully good times were had by all that were able to participate.
20 Seal jack i/c 20 Windmill i/c 20 seal wave i/c 20 mountain climbers i/c 20 mountain man pooper i/c 20 cherry picker i/c
The Thang
Frisbee golf
On this nice foggy morning green disc flew through the air. Following behind were 11 HIM completing exercises to the ‘hole’ or at the ‘hole’ depending on what the Q called out. 9 holes were played with a bonus hole to finish the morning. Exercise completed were: Dan Lt. Merkins Nur Side shuffle both directions Burpees Toy soldier set 25,15,10 Lbcs Lt. Dan Bonus – bear crawl
3rd F
Intimacy As men we usually think of sex when we hear that word. But there are other forms of intimacy: Intellectual Recreational Spiritual Financial Emotional Physical I have been listening to a podcast called One Extraordinary Marriage. Toni and Alisia wrote a book, Stripped Down, 13 keys to unlocking intimacy in your marriage. It has opened my eyes that I need to work on other areas of intimacy with my wife. These intimacies don’t just apply to marriage, they can be used in your everyday interactions. Take F3 for an example, we come together as a band of brothers for Spiritual, Emotional, Recreational, Intellectual, and Physical intimacy. Especially in the times we are in we need this group of brothers!
Number-Rama NAME-A-RAMA COT
11 HIM showed today: Semi, Fireplex, Chattahoochee, Quarto, Ruxpin, Woodstock, Struedel, Whirlybird, and welcome back Toad, Summit, and Toy Soldier
MOROCCAN NIGHT CLUB-30 IC; WIND MILL-20 IC; BLADES OF STEEL-10 IC
QUICK MOSIE TO THE SUSSEX COUNTY GOVERNMENT OFFICE BUILDING STEPS FOR PLANK HOLDS WHILE PAX TAKE TURNS WITH 5 MERKINS AT THE TOP OF STEPS.
ANOTHER QUICK MOSIE AROND BACK TO PARKING AREA FOR A ROUND OF STATIC HOLDS. 1) HOLD AL GORE, SIDE STEP L/C/R/C IC. 2) HOLD HIGH PLANK, TO UNEVEN PLANK-DROP LEFT FOREARM TO THE GROUND AND HOLD; BACK UP TO HIGH PLANK; DROP RIGHT FOREARM TO THE GROUND AND HOLD; BACK UP AND SPREAD TO A STAR PLANK AND HOLD. 3) STATIC LOUNGE CHAIR; ON YOUR 6, LEAN BACK & HOLD; ROTATE RIGHT & HOLD; BACK TO CENTER & HOLD; ROTATE LEFT & HOLD; BACK TO CENTER.
USING THE PARKING STOPS: ROUND 1 OFFSET MERKINS-30 LH ON BLOCK, PLANK WALK OVER TO RH ON STOPS BIG BOYS-30 HOOK HEELS ON STOPS FOR STABILITY CALF RAISES-30 USING STOPS DRY DOCKS-30 FEET ON PARKING STOPS AMERICAN HAMMERS-30 ALTERNATING JUMP SQUATS-30 SIDE TO SIDE JUMP SQUATS USING STOPS
3F: PRESIDENTS TRUMP’S 1776 REPORT INTRODUCTION
In the course of human events there have always been those who deny or reject human freedom, but Americans will never falter in defending the fundamental truths of human liberty proclaimed on July 4, 1776. We will—we must—always hold these truths.
The declared purpose of the President’s Advisory 1776 Commission is to “enable a rising generation to understand the history and principles of the founding of the United States in 1776 and to strive to form a more perfect Union.” This requires a restoration of American education, which can only be grounded on a history of those principles that is “accurate, honest, unifying, inspiring, and ennobling.” And a rediscovery of our shared identity rooted in our founding principles is the path to a renewed American unity and a confident American future.
Today, however, Americans are deeply divided about the meaning of their country, its history, and how it should be governed. This division is severe enough to call to mind the disagreements between the colonists and King George, and those between the Confederate and Union forces in the Civil War. They amount to a dispute over not only the history of our country but also its present purpose and future direction.
The President’s Advisory 1776 Commission presents this first report with the intention of cultivating a better education among Americans in the principles and history of our nation and in the hope that a rediscovery of those principles and the forms of constitutional government will lead to a more perfect Union.
21 All i/c Seal Jacks Seal waves Imperial walkers Mountain climbers Ssh Windmill
The Thang
Mosey to the playground behind old HOB
2 Rounds
2 plankswerkins (hands in swing, merkin, extend arms out like superman, return to start) 4 pull ups 8 swerkins 12 hanging knee raises 16 big boys
3rd F Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness. And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing. If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him. But let him ask in faith, with no doubting, for the one who doubts is like a wave of the sea that is driven and tossed by the wind. For that person must not suppose that he will receive anything from the Lord; he is a double-minded man, unstable in all his ways. Let the lowly brother boast in his exaltation, and the rich in his humiliation, because like a flower of the grass he will pass away. For the sun rises with its scorching heat and withers the grass; its flower falls, and its beauty perishes. So also will the rich man fade away from the midst of his pursuits. Blessed is the man who remains steadfast under trial, for when he has stood the test he will receive the crown of life, which God has promised to those who love him. Let no one say when he is tempted, “I am being tempted by God,” for God cannot be tempted with evil, and he himself tempts no one. But each person is tempted when he is lured and enticed by his own desire. Then desire when it has conceived gives birth to sin, and sin when it is fully grown brings forth death. Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights, with whom there is no variation or shadow due to change. Of his own will he brought us forth by the word of truth, that we should be a kind of firstfruits of his creatures. James 1:2-18 ESV
2 rounds
2 hanging leg lifts 4 pull ups 8 swerkins 12 hanging knee raises 16 big boys
Mosey back to CHOP
Round of Mary 20 big boys 11 big boys i/c, 1 up, 2-3 down
Number Rama Name Rama COT
11 HIM showed today: Waterboy, Doubtfire, Fireplex, Chattahoochee, Chappie, Ruxpin, Strudel, Looney Tunes, Woodstock, Semi, Quarto
