Aegis

Heck on the “Rumpskin”

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

10/5/2019

Qic Semi

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

Number Rama
Name rama
Cot

3rd F
Difference Makers Devotional Plan • Devotional
https://bible.com/reading-plans/14159/day/1?segment=0

Heat Treated

Date: 09/28/19

AO: Aegis, Georgetown, DE

QIC: Fireplex

Warm up

SSH – 20 IC

Cherry Pickers – 20 IC

Ballerina Toe Squats – 20 IC

Hairy Rockettes – 20 IC

Windmills – 20 IC

Mosey .47 miles to the School.   

The Thang

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.

Be encouraged! You’re becoming good wood.

Respectfully Submitted,

Fireplex

fun & games

9/14/19. nugget on Q. Georgetown, DE.

Warm up. 20 SSH, windmill, cherry pickers… high knees, butt kicks, L & R karaoke.

mosey to alley. Mike Tyson set of 7’s with a bear crawl in-between.

mosey to ballfields. 1st game. race around the bases. split into teams. at home do 10 burpees, than bear crawl to first and do 20 big boys, run to second and do 30 merkins, nur to 3rd and do 40 alternating lunge squats jumps then crawl bear to home. first team with 2 PAX to finish win.

2nd game. keep away. one team starts inside the grass baseball diamond with a football and try to keep away from other team that all starts at the pitchers mound then goes after the team with the ball to either tag the person with the ball or intercept/block a pass which stops the time. winning team after 3 rounds using their best time does 5 burpees and losing does 10 burpees.

3rd game. ultimate football. to score you have to pass the ball up the field, once you have the ball you can only take 3 steps. when the possession changes the team that just lost possession needs to do an up-down before they play defense.

mosey to circle for COT! good times fellas, thanks for being HIM!

3rd F on the song reckless love by Cory Asbury and how we have a Father, a heavenly Father that loves us. But although there is a heavenly Father that loves everyone of us, we need to be the best earthly fathers for our families and an example for our family friends and the community because like my wife and I there is an epidemic of people who grow up without dads. I am learning that I want to be a role model for them, but one of those most important jobs in that role is to be a doorway to their heavenly Father. And to help them grow a relationship with Him.

Empty Nest Blues

Warm up: SSH 20 IC, Windmill 20 IC, Cherry Pickers 20 IC, Plank Shoulder Taps 25 IC, Plank Knee to Opposite Elbow 20 IC.

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!!!!!

the Rocky workout

nugget on Q. 8/10/19. Georgetown, DE.

warm up. 25 SSH. 25 seal jacks. 15 cherry pickers. 15 windmills.

1st station. 50 of each, single leg hip thrust. Bulgarian split squat. feet elevated merkin. alternating step up jumps.

mosey .25 mile and back.

2nd station. 50 of each, jump up to step down. elevated donkey kicks.

mosey .5 mile to fence.

3rd station. 50 rows. single arm rotation row, 25 each.

3rd F on inspiration. and ‘Rocky’ or merely Sylvester Stallone’s story of “going the distance”!

mosey to white building with stairs.

4th station. groups split in half. one group does 25 pull ups or 50 muscle ups while other lt dan’s until the 6 is in for pull ups. then switch. run up the stairs hitting every step and back down. run up the stairs hitting every other step (rocky dance on top) and back down… mosey to circle for COT.

Gtown beatdown

Qic Semi

Warm-a-Rama
20 semi wave. i/c
20 ssh. I/c
Nur to opposite side of circle
20 plank Jack. i/c
20 seal Jacks. i/c
Side shuffle to opposite side of circle
20 should taps. I/c
20 Windmill. I/c
Side shuffle (opposite side) to opposite side of circle
20 mountain climbers i/c
20 Cherry pickers. I/c

Thang
Mosey to church on Bradford street

10 swerkins
15 leg lifts on bench
X 3

Mosey to wall on other side of the tracks

5 derkins, hop wall, 5 urkins
X 5

Mosey to Domino’s

5 chicken merkin
I/c 8 count

Mosey to parking lot by court house

Semi suicides
Nur, side shuffle, jailbreak, bear crawl, lt Dan, crawl bear, mosey, and lt danger

Mosey to circle

Round of Mary

15 Superman plank i/c, 20 reverse crunch, 20 e2k, 25 flutter kick i/c, 20/10/5 toy soldier set, 15 hello dollies

10 HIM showed today: semi, bovine, doubtfire, nugget, Fireplex, Chattahoochee, toy soldier, Waterfall, Vanilla, Wildwing

Number Rama
Name rama
Cot

3rd F. All in
1 kings 18:20-40
Prophets of baal defeated

COMEBACK BEATDOWN

Chattahoochee on Q

5 HIM posted for my Comeback beat down at the circle on this beautiful saturday morning

WARM UP– 25 SSH, 25 windmills, 25 MNC, 25 cherry pickers, 25 imperial walkers.

The Thang- Mosey out west market street to the bank at 113 cut thru parking lots to possum point players.

15 diamond merkins 10 SSH

15 Ranger merkins 10 SSH

15 Finger tip meekins 10 SSH

15 wide arm merkins 10 SSH

15 Merkins 10 SSH

Mosey to steps on the east side of GMS for Aiken legs 20 Squats, 20 box jumps on steps, 20 Lunges each leg, 20 split Jack’s (4 count)

Mosey to Armory 25 Flutter kicks IC, Toy soldier set 35 LBC, 20 E2Ks each side, 20 box cutters.

Mosey to circle 20 forward arm circles, 10 backward arm circles, IC 20 seal claps, 20 overhead claps.

Every set back is a set back for a comeback God wants to bring you out better than you were before. Unfortunately failure and setbacks are a part of life. No way around it, gotta go through it. However just because folks are experiencing a personal setback whether it be an injury, illness, job loss, financial pitfalls or just hard times in general it does not mean you are forever doomed. It is important to remember that a setback is just where a person is right at the moment not where they will always be. With time, patience and trust in God it is possible for everyone to comeback one way or another both physically and mentally

A Friendly 82

Warm up

SSH – 20 IC

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

Cherry Pickers – 15 IC

Chilcutt Plank Jacks – 15 IC

Windmills – 15 IC

Mosey .5 miles by way of the merkin mile to the school.  Each ¼ mile, all Pax stopped to complete 25 merkins.

The Thang

 Q brought a modified Super 21 beatdown for the hot and humid morning that Summit dubbed “a friendly 82” degrees at 7:00 a.m.  1 Merkin to 1 Big Boy Sit up.  2 Merkins to 2 Big Boy Situps.  3 Merkins to 3 Big Boy Situps, etc., etc., etc.  Since we had excessive heat and humidity, Q elected to start at 21 in descending fashion.  Each merkin/big boy set was followed by 21 prisoner squats.  All Pax completed the round of 21 descending through the round of 16 before taking a break for the third F.  After the message, Pax completed the Super 21 descending through the round of 10.   

Mosey .5 miles back to Aegis.  Pax stopped twice on the return mosey and completed 25 merkins at each stop to complete the merkin mile.

Back at the Aegis, Pax completed the modified Super 21 from the round of 9 descending to the round of 1.

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

F3 Message 07/20/19 – Q shared from Ron Hutchcraft Ministries in regards to how Jesus, the Cross, and the Bible is being systematically removed or “stolen” from our daily lives because it offends someone. As Christians, we must remain vigilant and defend the One who sacrificed all for us.

Who Stole the Cross? – #6479

Thursday, November 10, 2011

“Somebody stole the cross! Go figure.

Well, I mean that was a news story that got my attention a while back. The missing cross was a six-foot-tall metal structure that was embedded in rock and concrete, and it was perched high up on Sunrise Rock in the Mojave Desert. Veterans actually placed it there to honor those who’ve died fighting for their country. And wow! It’s been there for 75 years—no problem; suddenly—problem. People who didn’t want it there argued against it all the way to the Supreme Court. And for the time being, the Justices said that it could stay. But then somebody just went up there and stole the cross. It’s crazy.

I’m Ron Hutchcraft and I want to have A Word With You about “Who Stole the Cross.”

As soon as I heard the story, something much more troubling hit me. The cross has gone missing a lot of places these days; places that matter a lot more to God than some mountainside in the desert. I’ve listened to lots of sermons and Christian radio programs, and sometimes I’ve heard little or nothing about Jesus’ cross. I’ve heard lots of Christian talk about how to have a great marriage, or how to raise your kids, how to manage your money, how to have a good self-image, but somehow they never got to the cross.

I’ve heard some great Bible teaching that was deep and powerful, but the cross was on the margins or not even on the page. We’ll talk a lot about important things like justice for the oppressed, compassion for the poor, and help for families, and God cares about all of them. But we never get to God’s game-changer for a sin-broken planet, and that’s the cross of Christ.

Sadly, I think of lost people I’ve known for a long time and talked to about a lot of things, but somehow I’ve never told them about the cross where Jesus died for them. I suspect I’m not alone. Too often, Christians talk a lot about their church or their faith, but not much about their Savior. Oh, yeah, somebody stole the cross…from our conversations, from our ministries, maybe even from the center of our hearts.

Oh, I know who took it. The one Jesus called “…the thief who comes only to steal, kill and destroy” (John 10:10). The devil hates the cross because as the Bible says, “having disarmed the powers and authorities, (Jesus) made a public spectacle of them, triumphing over them by the cross” (Colossians 2:15).

You know, Satan’s death warrant is signed in the blood of Jesus. He knows the power of that cross. The oft-quoted Charles Spurgeon called the cross God’s “magnificent magnet.” And in our word for today from the Word of God in John 12:32, Jesus said this about His cross: “When I am lifted up…I will draw all men to Myself.” No wonder Satan says, “Hey, go ahead. Talk about everything you want. Just don’t mention that cross.” Talk about your church. Talk about your faith. Talk about your family values. Don’t mention the cross! The enemy of our souls knows its power and does whatever it takes to erase the cross from our view.

Now, veterans are outraged that the cross was stolen from that hill. We should be outraged! We’ve allowed Jesus’ cross to be stolen from the center of our hearts, and our ministries, and our conversations. “The message of the cross,” 1 Corinthians 1:18says, “is…the power of God.” I need to be as passionate about elevating that cross as the world and the devil are about eliminating it.

I have the unspeakable privilege of taking a lost friend by the hand and walking with them up a hill the Bible calls Skull Hill, and standing there at the foot of an old rugged cross, and sharing with them the greatest love in the universe. “What He did here, my friend, was for you.” Without that cross, there is no hope…no heaven.”

Respectfully Submitted,

Fireplex

F3 ‘LAX’ (crab/bear soccer)

7/13/2019. Nugget on Q. 

Warm up. 20 SSH. 15 windmill. 15 cherry pickers. Butt kick around half  the circle, high knees other half. Right shuffle around half circle, left shuffle other half. Right karaoke around half circle, left karaoke around other half. 

Mosey to middle school. 

Start at first sidewalk (five total). Bear crawl to second and do 25 super squats. Lt Dan to third sidewalk and do 25 switch kicks. Lt Dan to fourth sidewalk and do 25 windshield wipers. Bear crawl to fifth and do 25 leg bicep curls each side. 

An set. 10 big boys. 20 leg raises. 30 reverse crunches. 40 long arm crunches. 

Do the same workout above except backwards, so we nurred where we lt danned and we crawl beared where we crawl beared. 

F3 LAX (crab vs bear soccer. Split into teams. And everyone on one designated side of field (offense or defense) did crabwalk and the other side did bear crawl, switch every goal. (15-20minute game). Ended 5-4 with a ruxpin game winning goal. 

3rd F on how to pray and the Lord’s Prayer Vs our prayers. 

Mosey to AO. End in COT.

Good push HIM!

Scroll to Top