Aegis

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

And We Were Swerkin’

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Date: 3/23/19

QIC: Chappie

Another double-digit Saturday at the Aegis AO in Georgetown, DE. Hey, this is starting to look like a habit. Now, its time to start getting in some regular coffeeteria. YHC, along with Doubtfire and his 2.0 (FNG Fly Catcher) enjoyed some o’ that 2ndF following Saturday’s workout. Always well worth it!

11 PAX posted for what turned out to be a sunny Saturday at the Aegis–a rare sunny day, albeit rather breezy. It seems to rain more often than not at the Aegis, so we’ll take the sun any day. It went a little something like this:

DISCLAIMER

WARM-O-RAMA:

  • SSH – 18 IC
  • Moroccan Night Club’s – 18 IC
  • Italian Night Club’s – 18 IC
  • Cherry Picker, Crab Flipper, Hairy Chigger – 18 IC (CPCFHC’s)
  • Planks Jacks – 18 IC
  • Imperial Walker’s – 18 IC

THE THANG:

PAX led to YHC’s vehicle where each one received a paver & a frisbee (seriously, a frisbee).

Mosey to North Bedford Street Park carrying said coupons, holding paver OH every other block. Once arriving at the park, PAX placed pavers spread out along a line perpendicular to the swing set.

From the line of Pavers, PAX tossed their frisbee. Goal: Toss frisbee to distant picnic table in as few throws as possible (like in disc golf). Number of throws = the number of Swerkin Rounds per PAX. First 3 rounds = 25 Swerkins, subsequent rounds = 10 Swerkins (see video above for Swerkin demo). About half the PAX hit the picnic table in 3 throws (3 rounds), other half in 4 throws (4 rounds).

  • Frisbee Seal Crawl back to paver line.
  • Swerkin Round 1 – 25 Swerkins
  • Paver Drag to park bench, OH Press back to line.
  • Swerkin Round 2 – 25 Swerkins
  • *Frisbee Seal Crawl to picnic table was planned, but due to the number of broken frisbees from the first round YHC had to Omaha: Paver Drive to picnic table. *Apparently frisbees have a weight limit.
  • OH Lunge Press return to line.
  • Swerkin Round 3 – 25 Swerkins (those things carry some suck factor!)
  • Paver Drag to park bench, mosey return to line.
  • Subsequent Round – 10 Swerkins, while 3-Round PAX did a varied mosey around perimeter of field: Nur, Karaoke, mosey. Upon completion of Swerkins, other PAX caught up on perimeter mosey.

In midst of Swerkin rounds, PAX took a 3rd F breather. Because of sore throat and oncoming head-cold, YHC had to abbreviate his 3rdF. Here’s the full account of what was prepared/borrowed from the Q Source:

PAX stacked the pavers and frisbees for post-workout pick-up. Shout out thanks to Chattahoochee for the reload assistance!

Still time on the clock, so we circled up for a little introduction of Jack Webb (1/4 ratio).

Mosey return to AO

NUMBER-RAMA: 11 PAX, nice double-digits again! Let’s keep up the EH’ing; it’s that time of year when it’s a little easier to get new PAX to post. Hit ’em up men! Great push by all, especially Doubtfire’s 2.0 FNG!

NAME-O-RAMA: Welcome to Doubtfire’s 2.0, Harrison, now known as Fly Catcher. This young HIM is, in his own words, a “bird nerd.”

BOM:

  • Announcements
  • Prayers

Coffeeteria followed at Dunkin. Nor worries, we ate healthy and had some good fellowship between Doubtfire, Fly Catcher, and YHC.

Honored to Q it up at the Aegis!

Chappie, out!

North, East, South and West

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March 9, 2019

QIC- Summit 

Another damp morning at the georgetown circle but that didn’t slow us from hitting double digits for the first time at the AEGIS! Great push by all men!

Warmup- 

Merkins IC 

Arm circles forwards / backwards 

SSH ICCherry Picker IC

Windmill IC

 Moroccan NC IC

Mountain Climbers IC 

The Thang-


North- 

Mosey to church lot for Abs 

Super Toy Soldier Set -In Cadence 

25- lbc, 10 e2k, 10 Big boys 

Flutter kicks 15 IC 

American Hammers – 25 IC

 Mosey back to Circle 


East- 

Mosey to Masonic Lodge parking lot.

Aiken legs set 

20 squats

20 wall jumps 

20 lunges (forward, 10 each leg)

20 split jacks 

Wrap up with each pax runs up 2 flights of stairs and back down 

Mosey back to circle 


Break for 3rdF-  ‘Say Not’ 


South- 

Mosey to opposite side of Fire Hall 

Partner up -one partner holds plank while other partner does merkins. Switch for each set of 20. 

Merkins- 

20 reg 

20 wide 

20 hand release 

20 ranger 

20 reg 

Mosey back to circle. 

 West- 

Mosey to M&T bank lot   – 

Partner up one partner does dips while other partner does merkins. Switch for each set of 10 Merkins- 

10 reg 

10 wide 

10 hand release 

10 ranger 

10 reg 

Mini Aiken legs 

10 squats

10 curb jumps 

10 lunges (forward, 10 each leg)

10 split jacks 

Mosey back to circle.


Wrap up with toy soldier set 

30 lbc. 15 e2k,  10 big boy 


CoT


3rdF- ‘ Say Not’ from Mark Battersons book ‘Play the Man’  The hardest part of the body to subdue is the tongue. So, let’s issue a gentleman’s challenge. What we refer to as locker room talk, the Bible calls sin.    Nor should there be obscenity, foolish talk of course joking, which are out of place.
     Here’s a simple rule of thumb: don’t say something about someone that you wouldn’t say if they were standing here. And above all, honor your wife with your words. If you’re going tot all about her behind her back, make sure you are bragging!    There is a powerful little phrase repeated in Scripture: “ say not”     Whatever you verbalize, you give power to. When you voice negative thoughts, you’re reinforcing what’s wrong. Over time, it often becomes a self-fulfilling prophecy.    Instead of verbalizing negativity, speak words of faith.    Instead of verbalizing complaints, speak words of praise.   When God called Jeremiah to be a prophet, Jeremiah felt overwhelmed and under qualified. He used inexperience as an excuse, and God rebuked his excuse.    Say not, I am a child. 
So Quit making excuses!I’m too old.  I’m too young. I had bad parents. I’ve made too many mistakes. I don’t have the education. I don’t have the experience. SAY NOT!       What needs to go on your “say not” list?  You can start with obscenities, foolish talk and course joking.  While you are at it, add gossiping and lying. And to top it off, quit insulting others or bragging about yourself.       If we can subdue our tongues, there is no part of our bodies we cannot control. James likened the tongue to the rudder of a boat— it turns the whole ship.       “ When we put bits in the mouths of horses to make them obey us, we can turn the whole animal. Or take ships as an example. Although they are so large and are driven by strong winds, they are steered by a very small rudder wherever  the pilot wants to go.  Likewise, the tongue is a small part of the body, but it makes great boasts.”Say not!   


99 problems… and then some.

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warm up

20 ssh. 15 windmills. 15 cherry pickers. butt kicks. high knees. L & R shuffle.

mosey to alley to do 11’s (almost) of Mike Tyson’s w/ a bear crawl in-between sets.

Mosey to Pine st. and do patriot run with last pax doing a burp before he sprints to front of line, all the way to the middle school.

3rd F. on scheduling/planning/calendar. Luke 14:28 For which of you, desiring to build a tower, does not first sit down and count the cost, whether he has enough to complete it?

99’s- in front of middle school with sets of sidewalks, run to 1st side walk do 33 pike press, nur to start. run to second sidewalk do 33 bicep curls(each arm), nur to start. run to 3rd do 33 merkins, nur to start. new round, same format but do 33 leg raises, 33 reverse crunches and 33 big boys.

mosey to AO for COT.

good push HIM!

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