Aegis

Lucky # 7 on the ball field

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6/22/19

Nugget on Q 


Warm up. 25 SSH. 15 cherry pickers. 15 windmills. 15 mt climbers. 


Mosey to baseball field. 


Bearcrawl 1-2-3. Partner. Pax 1 bear craws then crawl bears while partner to is doing exercises. Both must complete 100 merkins. 200 lbcs. 300 squats. 


7 of diamonds. Rep increases by 7 each time around bases. 7 burpees. 14 4ct flutter kicks. 21 merkins. 


3rd F. Message on genealogy of Jesus. How he came from a lineage of people with some skeletons in their closet. But he uses everyone from all walks of life. 


Blue Falcon. Split into teams. Each team has 30 seconds to come up with a 2 minute workout. They tell each other their workouts. Then hey do theirs and switch and do the other teams workout. First team to complete both workouts win!


Mosey to circle. 

Normandy 75th Ruck Q

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More great numbers for a Saturday, 11 PAX posted for a beatdown at the Aegis–including 1 FNG. Welcome shout out to Ox! Again, brother, remember it doesn’t get easier but you get better/stronger/faster. Keep posting. A few PAX got in some pre-ruck action: Shout out to Ruxpin, Leatherman, & Summit (bought a ruck, so he’s neck-deep now! 😉 )

Most of what was done and most of what YHC shared was captured in screenshots, so after the warmup info, those items will simply be posted. So here goes…

Warm-O-Rama:

  • SSH – 30 IC
  • Seal Jacks – 30 IC
  • Crab Flippers – 30 IC (a.k.a. Cherry Pickers)
  • Windmill – 15 IC
  • Sebif – 15 IC (Something Else But I Forgot)

All warmup repetitions were either 30-count or combined to be a 30-count, as esplained by YHC in recognition of his grandfather’s unit — the 508th PIR — which jumped into Normandy and subsequently fought for the next 33 days til getting a reprieve and being sent back to England to prep for their next mission. This day marked day 3 since jumping in…so the countdown was on at 30 reps.

508th PIR – “Red Devils”

PAX were informed through commo channels to bring a ruck if they owned one. A few extras were on hand, but 40# sandbags sufficed otherwise. The Thang, courtesy of GORUCK, would commence at Georgetown’s WWII Memorial since this past Thursday was the 75th Anniversary of D-Day.

The Skinny:

Ruck Q courtesy of GORUCK

PAX rucked 1 Mile to the field at the corner of W. North & Pleasant Streets, completed the above workout following YHC’s 3rdF, then rucked 1 Mile to return to the WWII Memorial at the Georgetown Circle. The excellent pace was set by the PAX doing a 30-steps shuffle during the ruck to and fro.

1 mile 2x

Here’s the 3rdF shared for a breather:

YHC took the PAX into a little OT, but no one’s feelings were hurt…at least he doesn’t think so.

Number-Rama: 11!

Name-O-Rama: Not sure what happened but Bovine got really confused; he thought he was Doubtfire! 🙂 FNG named Ox. Welcome to the tribe!

COT/BOM:

  • Announcements/Prayers
  • A few met up for coffeeteria at what America runs on, and had some great 2ndF.

Grateful for the opportunity to Q at the Aegis…more grateful for the opportunity to share about my Pappap and the 508th…and ever grateful for that greatest generation! Aye! Thanks for your ear, men! Awesome push by all.

Chappie, out!

It Ain’t Over

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Date: 06/01/19

AO: Aegis, Georgetown, De.

QIC: Fireplex

Warm up

SSH – 20 IC

Chilly Jacks – 15 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.

Mountain Climbers – 15 IC

Windmills – 15 IC

Dips – 15 IC

The Thang

Mosey to County Building Steps.  Each PAX crosses the steps without skipping any steps.

Mosey to Armory steps and completes 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 at the Armory before performing each exercise.  Rinse and Repeat.

Mosey to Library and complete the Burp & Merk – Burpee with ascending merkins up to 10.  Each PAX will Bear Crawl to each parking space line (parallel parking spaces) and complete a Burpee with a hand release merkin.  Bear Crawl to the next space and complete a Burpee with two hand release merkins. Bear Crawl to the next space and complete a Burpee with three hand release merkins. You see the pattern now….:)…..Continue until completing a Burpee with ten hand release merkins over the course of 10 parallel parking spaces. @250 ft. 

Mosey to School and complete the bottom feeder/deconstructed toy soldier set exercise.  Crab walk to first sidewalk and complete 50 LBC’s.  Crab walk to second sidewalk and complete 15 E2K’s each side.  Crab walk to third sidewalk and complete 15 E2K’s each side.  Crab walk to fourth sidewalk and complete 20 big boy sit-ups. The overall length of the exercise area was approx. 435 ft.

F3 Message – See below

Mosey back to Aegis.  PAX completed @.9 mile mosey excluding the pain stations.

Count-O-Rama, Name-O-Rama, Naming of FNG (Welcome Kaisy !!) and the Circle of Trust.  Please keep all our HIM in your thoughts and prayer. 

F3 Message 06/01/19

Ron Hutchcraft Ministries

IT AIN’T OVER! – #2581
“Well, some of us had to wait almost 20 years for it – but the 1996 New York Yankees finally won the World Series. Now they had to be the champs to do it – the Atlanta Braves. And after the first two games of the best-of-seven series, I thought the Yankees had gone into a coma – they got creamed. Ah, but that’s when it got exciting – they came back to win next two games. The series was tied at two games apiece, of course – and the then Yankees appeared to doze off again in Game Five – they were behind 6-0! Speaking of dozing off, that’s what at least one Yankee fan did – including the guy I heard buying a newspaper the next day. He saw the headline announcing that the Yankees had come back and won that game 8-6! He grabbed that newspaper, saw the outcome of the game, and then said some things I can’t quote – after which he said, “I can’t believe it! I gave up on them in the seventh inning and went to sleep!” He missed a great victory.

Well, I’m Ron Hutchcraft and I want to have A Word With You today about “It Ain’t Over!”

Our word for today from the Word of God is a verse we need at least several times a year, I think. Maybe this is one of your days for it and God knew that. Galatians 6:9 – “Let us not become weary in doing good, for at the proper time, we will reap a harvest if we do not give up.”

God is challenging the mistake we make so often that costs us His best – we give up too soon. Like that sleeping Yankees fan. He looked at the way the game seemed to be going, decided it was as good as over, and he missed a great victory. Well, God doesn’t want you to make that same mistake with something you’ve been hoping for – something that looks like it just isn’t going to happen. You’re tempted to give up. But God is flagging you down to say, “Don’t become weary in doing good – the harvest you’ve hoped for is coming.” Like Yogi Berra said, “It ain’t over ’til it’s over.”

The problem is we look at the score right now and lose hope. But on God’s scoreboard, it’s only the third inning, or maybe the sixth or the seventh. But, you may be saying, “There just isn’t enough time for it to happen now,” or “I can’t see any way it could happen now” – be careful. You’re underestimating your all-powerful God – the One who delivered an entire nation from Egypt in one night!

But we tend to assume what the final score will be based on the score in the middle of the game. And that’s when we give up and start taking God’s will detours – we panic, we put together some patchwork solution of our own, we start leaning on our own understanding instead of trusting in the Lord with all our heart, or we just stop hoping, or praying, or working for it.

Which leads me to that wonderful challenge I heard years ago from a seasoned old saint – “Never doubt in the darkness what God has told you in the light.”

Or, don’t give up in the middle of the game, or don’t give up even if it’s near the end of the game. You can’t tell what God is going to do for a wonderful finish to this game. God has a way of hitting a bases loaded, grand slam home run in the bottom of the ninth with two outs – if you don’t give up before that harvest comes! I just hope you don’t miss that grand finish because you gave up on the game too soon!” From Ron Hutchcraft Ministries #2581″

Dawn and I were blessed with the opportunity to share an incredible blessing with a terminally ill seven year old.  He had an inoperable brain tumor.  We attended a Phillies game through a great organization where Dawn coordinated the efforts on the families behalf.  The young man and his family are huge Phillies fans.  The game we attended happened to be the ring ceremony for 2008 World Series champions, but the 2009 Phillies had yet to win.  Down 10 – 3 in the seventh the Phillies put together an improbable rally that included four walked in runs by the Atlanta Braves.  I’ve coached little league teams that haven’t matched that feat.  I’m not convinced that God is a Phillies fan, but I choose to believe that he may have answered a very sick little boys prayers on that day.  We were blessed to have been a part of that special game, and to share in comforting that very brave young man before the Lord took him home. 

Respectfully Submitted,

Fireplex

Ace of Bases VQ Beatdown

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Ace of Bases VQ Beatdown

May 25, 2019 Doubtfire VQ

Warmup: 15 Flying Phelps, Butt Kickers around the fountain, 15 SSH, 15 Cherry Pickers, 15 Windmills

The Thang: Mosey to Little League Fields for Ace of Bases. Bear Crawl to each base and do 10 Bobby Hurley Burpees, Then Crawl Bear to each base and do 20 Merkins

3rd F Paul Tripp: The grand illusion of every act of sin is that we can be disloyal to God and everything will work out in the end.

We all do it sometimes and in some ways. In little and not so little moments of disloyalty to God, we work to excuse ourselves and convince ourselves that it will all be okay in the end. In private moments of moral self-conversation we say: “I can handle this, it will be okay.”, “I’ll only do it this once.”, “I really didn’t have much of a choice.”, “It’s not really such a big deal.”, “Other people do it all the time.”, “It’s not really clearly forbidden by the Bible.”, “What else could I do?”, “I just chose the lesser of two evils.”, “God is good, he’ll forgive me.”, “It’s not like I do this all the time.”, “Doesn’t God want me to be happy?”

Each statement is designed to relieve the burden of conviction. Each is meant to mask the reality that we have chosen to be disloyal to God, rebellious to his authority, and resistant to his call. Each is meant to cover the true allegiance of our hearts. Each is designed to enable us to feel okay about what God clearly says is not okay. Each is meant to make sin look not so sinful after all. Each is meant to ease our fear that sin really is destructive and that it rally does lead to death.

These are moments when we are all tempted to give in to the delusional logic of Adam and Eve in the garden of Eden. In the mundane moments of our daily lives, we buy into the fallacy that we can step over God’s loving and wise moral boundaries without consequences.. In myriad little moments, we’re morally disloyal to the One who is our wisdom, righteousness, and hope. And what’s important about this is that the character of a life isn’t set in three or four big moments of life, but in ten thousand little, virtually unnoticed moments. These acts of disloyalty expose the war that still rages for the rulership of our hearts and the depth of our ongoing need for rescuing and forgiving grace. Isn’t it good to know that that grace is ours in Christ Jesus!

Mosey to JOP for Dorrice Burns: PAX in plank position in circle facing inward. Rotate to adjacent PAX position after each exercise while remaining in plank position in clockwise manner after each exercise. 1st position – plank for 30 count, 2nd position – 10 merkins IC, 3rd position – 10 angle grinders IC, 4th position – 30 count plank, 5th position – 10 groiners IC, 6th position – 10 zebra butt kickers IC.

Mosey back to AO for Mary: 20 flutter kicks, 20 LBC’s, 20 American Hammers

Name o rama, COT, Welcome FNG (Zach Hayes AKA Bovine) Total 2.67 miles, Coffeteria Memorial day pre plan at Starbucks

Full body beat down

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5/18/19. Georgetown,DE. Nugget on Q.

Warm up- SSH, cherry picker, windmill, hairy rocket, mountain climbers.

Mosey to alley for mike Tyson set. 5 M.T.’s then bear crawl, 4 times.

Mosey around the corner to court house for bolt 45 set.

Mosey to middle school for 3rd F on proverbs 12 “to learn you must love discipline, it is stupid to hate correction…”

Four style ‘crawls’ inchworm to first side walk, bear crawl to second, duck walk to third and dragon crawl to fourth.

Mosey to church for ab set. 10 windshield wipers, 20 leg raises, 30 reverse crunches, 40 long arm crunches, 50 lbcs.

Mosey to next church for arm set. 10 each of merkins, pike press, ranger style, diamond style and tricep extension.

Mosey to circle!

We welcomed my brother in law to the F3 group today, Kolbi, and he received the nick name ‘Truck Stick’! Welcome brother!

The Semi “Colon” 2.0

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QIC. Semi

Warm up
20 Seal jacks. I/c
15 Cherry picker. I/c
Capri lap
20 SSH. I/c
15 Windmill. I/c
Capri lap
20 seal waves. I/c
15 Peter parker. I/c


The Semi “colon”

Mosey 1 block north from circle, 1 block east, and 2 blocks south to Domino’s.

Wall sit – 10 count
Bttw merkin

10 count from each HIM for 2 rounds

Mosey to firehouse

Plank – 10 count
Merkin

10 count from each HIM for 2 rounds

Mosey to school parking lot

3rd F

Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, casting all your anxieties on him, because he cares for you. Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour. Resist him, firm in your faith, knowing that the same kinds of suffering are being experienced by your brotherhood throughout the world. And after you have suffered a little while, the God of all grace, who has called you to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish you.
1 Peter 5:6‭-‬10 ESV
A good affirmation that you are not alone in your struggles. There is season for everything. God will restore, confirm, strengthen, and establish you.

SEMI’S “Suicides” consisted of nurs, jailbreaks, bear crawls, side steps, woseys, moseys, crawl bears, karaokes, lt. Dan’s, and LT. Dangers back and forth across width of parking lot.

Mosey to old napa store

5 burpees mosey around building, 5 merkins mosey around building, 5 squats mosey around building for 2 rounds.

Wosey to 1 block from AO, then jailbreak the rest of way in.

toy soldier set
30 lbcs
20 k2e per side
15 big boys
Mosey around circle for 2 rounds

Finish with AYG high and low plank switched at Q’s call.

 5 HIM showed today. Semi, Fireplex, Vanilla, Chattahoochee, nugget

Number Rama

Name Rama

COT

Body Temp Rising

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4-27-2019

QIC: Leatherman

PAX: Summit, Semi, Doubtfire, Ruxpin, Fireplex

Words of Wisdom from SEMI before we got started.

ADD 20-25 DEGREES TO YOUR BODY TEMP WHEN WORKING OUT !! -SEMI-

Warm Up:

15 SSH

15 CHERRY PICKERS

15 SSH

15 MOROCCAN NIGHT CLUBS

15 SSH

15 MOUNTAIN CLIMBERS

15 SSH

15 WINDMILLS

15 SSH

First things first welcome back Doubtfire !!!!

The Thang:

Mosey to old Napa Building

-Round 1 –

25 Squats – Prison Break – 5 Merkins

20 Squats – Prison Break – 10 Merkins

15 Squats – Prison Break – 15 Merkins

10 Squats – Prison Break – 20 Merkins

5 Squats – Prison Break – 25 Merkins

-Round 2 –

5 Burpees -Lunge R/L down building- 5 BB

5 Burpess – Lunge R/L – 10 BB

5 Burpess- NUR – 15 BB

5 Burpees – Mosey- 20 BB

Break for Message or lack of lol.

You can’t win in life if you’re losing in your min. Change your thoughts and it’ll change your life. – Tony Gaskins

Get back to it !!!!

-Round 3-

Partner up

P1 Wall sits- P2 10 Merkins Switch

P1 Wall sits – P2 10 BB Switch

P1 Wall Sits – P2 5 Burpees Switch

P1 Wallsits – P2 10 Squats Swicth

Mosey back to Circle and due to time we took a detour back for extra mosey

Back at the Circle

15 Derkins on the bench lap around circle

15 Erkins on the bench lap around circle

15 Dips on bench lap around circle

15 Merkins lap around circle.

ended with 7 min MARY.

Count -O – Rama , Name- O – Rama and COT

Your Q Leatherman

Rain & Wind… just another day at the AEGIS

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QIC- Summit 

7 High Impact Men didn’t let the wind and pouring rain stop them from starting the day strong!   

And as always with this Squad- some high quality chatter helped distract from the conditions!!

Warmup – IC 

Windmills – 15

Moroccan NC- 15

Mosey Lap around circle 

SSH- 15 

Cherry Picker – 15 

Mosey lap around circle 

Mountain climbers- 15

Imperial walker – 15 

The Thang-

Mosey to large parking lot by church. 

For……. 10 cones!   10 cones set up across parking lot, spaced at every other parking spot.

Burpee broad jump to cone 1 

11 Merkin 

Nur back 

Inch worm to cone 2 

12 merkins

Nur back 

Lt dan to cone 3 

13 merkins 

Nur back

High knees to cone 4

14 merkins 

Nur back 

Mosey to cone 5

15 merkins 

Nur back

Side shuffle to cone 6

16 merkins

Nur back 

Side shuffle to cone 7 

17 merkins 

Nur back 

Karaoke to cone 8 

18 merkins

Nur back 

Karaoke to cone 9 

19 merkins 

Nur back 

Nur to cone 10 

20 merkins 

Nur back 

Mosey to cone 9 

9 merkins

Mosey back 

Karaoke  to cone 8 

8 merkins 

Karaoke back 

Side shuffle to cone 7 

7 merkins 

Side shuffle back 

Lt dan  to cone 6 

6 merkins 

Lt dan back 

High knees to cone 5 

5 merkins 

High knees back 

Nur to cone 4 

4 merkins 

Nur back 

Sprint to cone 3 

3 merkins 

Sprint back 

Burpee broad jump to cone 2 

2 merkins 

Burpee broad jump back 

Inch worm to cone 1 

1 merkin

Inch worm back 

3rd F message-  https://www.google.com/amp/s/www.crosswalk.com/faith/men/love-s-bottom-line.html%3famp=1

Before leaving the lot , we got a round of 10 cone Abs ! At each cone pax would do lbc’s – 5x the number of cone they were at …

Mosey to 10 cone

50 lbc 

Mosey back 

Mosey to 9 cone 

45 lbc 

Mosey back 

At cone 5 switched to The American Hammer / Mosey combo 

Finishing of at cone 1 with 5 American Hammers 

Mosey back to AO 

Count-a-Rama

Name – a- Rama 

COT 

Have a Blessed Easter! Remember , it’s not about the bunny….

Just the 2 of us

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QIC CHATTAHOOCHEE

2 HIM posted for A nice warm morning at the circle with no rain at first and then just a nice cooling mist followed by a good soaking down pour for about the last ten mins of the beat down I washed my weinke so hope my memory serves me correctly

WARM UP- 30 SSH , 25 Windmills, 20 cherry pickers, 25 MNC, Butt ki kersey half way around the circle followed by high knees then other half.

THE THANG– Mosey to the school bear crawl to first sidewalk 20 squats. LT danger to 2nd sidewalk 20 mountain climbers, NUR to third sidewalk 20 split Jack’s

Wosey to the wall- 10 4 count chicken peckers ( balls to the wall with alternating shoulder taps) followed by taking a seat against the wall for 20 overhead claps and 20 seal claps next we took a nice wosey to the opposite end of the school then a mosey to the library for an ab station.

30 flutter kicks IC

Toy soldier set- 50 LBCs, 30 E2Ks, 15 big boy

20 Xs and Os IC

Mosey to gazebo in front of Dominos luckily we had cover this is where the rain got heavier

15 Ranger merkins, 15 wide arm merkins, 15 regular merkins, 15 diamond meekins, 10 knuckle merkins 10 finger tip merkins followed by 1 last mosey down 2 blocks and back around to the circle

Firehouse Circuit

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Date: 3-30-2019

AO: Aegis, Georgetown DE

QIC: Ruxpin

The Warm-up: Imperial Walkers 20 IC Cherry Pickers 20 IC Windmill 20 IC Plank Keg Raises 20 IC

The Thang: @ the Circle Capri Lap #1 to 10 Derkins Capri Lap #2 to 20 Merkins Capri Lap #3 to 30 Wide Arm Merkins Capri Lap #4 to 40 Erkins Capri Lap #5 to 25 Bench Dips

With 2 Mini Coupons (paver bricks) in hand, Slow Mosie Shuffle to the Firehouse

Mini Coupon circuit: 3 rounds of 20 reps each Wall sit: 20 Curls to 20 Overhead Press to 20 Straight Arm Raises Drop to your 6: 20 Crunches to 20 American Hammers to 20 Flutter Kicks Wash, Rinse, Repeat x3.

3rd F: 10 tips for a health and balanced body 1. Healthy Diet and Nutrition (whole foods) 2. Get Adequate Rest (good REM patterns) 3. Stay focused in the Present (Avoid feelings of regret and worry about the past) 4. Exercise (a body in motion) 5. Mental Stimulation (challenge your mind to expand, grow, experience) 6. Pray & Meditate (feelings of peace, serenity, spiritual faith) 7. Support System (family and friends to lean on) 8. Laugh Often (release of stress and worry) 9. Positive Thoughts (positive, forward thinking, don’t dwell on negative) 10. Deal with Emotions (don’t hid them away, they will only build)

Firehouse Parking Lot: Lt. Dan to each parking spot, 1st spot-1 Merkin, 2nd spot-2 Merkins, 3rd spot-3 Merkins………..continue to 9th spot for 9 Merkins.

Mosie back to the circle for a round of Mary: PAX alternated calling out Ab exercises with Arm exercises as we Mary-go-Round

Number-O-Rama, Name-O-Rama, COT

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