Indian run with last man doing scissor jump to bridge
Bear crawl bridge. Partner 1 bear crawls while partner 2 does 10 merkins, 10 squats, 10 lbcs then runs to other side of bridge before picking up and continuing to bear crawl where partner 2 was. Partner 2 runs to start and does exercises. Rinse and repeat until there and back.
Wosey to Second St. C2C (corner to corner). Short sprint from start of Second St to Shipcarpenter Square, stopping and planking in-between each roadway/intersection. The sugar rays hold a plank until 6 is in then sprint to next stop.
3rd F on “all it takes is all you got”
AYG (all you got). One pax gets in middle of circle and calls an exercise for all pax to do until he gives AHG (all he got). We did merkins, 6 inches, four count freddys and x’s and o’s.
Mosey to courts for COT and handing the shovel flag and site Q responsibilities to Leatherman!
Mosey down to the Canal Public Parking we did 25 Merkins
Mosey a few stopped and did 25 Derkins
Mosey a few stopped and did 25 Erkins
Mosey did Wide Merkins
Mosey over to a Picnic Table near the Docks 25 dips some where in between these and the LBCs we had 3rd F message read below.
From there we mosey 25 LBCs
Mosey for some wall sits
Mosey to the water and did Some Carolina Dry Docks or as we called them the (Lewes Dry Docks ) stayed there for leg raises and E2Ks 25.
Finished with mosey back to the A/O .
We had COT and Name-O-Rama, welcomed FNG Wildwing
3rd F:
“ITS ALL IN YOUR MIND “
Whatever you hold in your mind will tend to occur in your life. If you continue to believe as you have always believed , you will continue to act as you have always acted. If you continue to act as you have always acted , you will continue to get what you have always gotten. If you want different results in your life or your work, all you have to do is change your mind.
-Anonymous.
So get rid of your old neg thoughts challenge yourself everyday. Do something you would have not done the yesterday. Keep showing up in the Gloom and striving to be better hen you were the day before.
20 Dips, 20 Shoulder Taps IC, 30 Step Up’s (Alt. Legs), Hold 60 Count High Plank
Mosey to 2nd Street
30 yard Lt. Dan
Mosey to St. Peter’s Wall
20 Seated Overhead Claps, 20 Count by Chattahoochee, Drop 2 inches, 20 Count by Chairman, drop 2 inches, 20 count by Ruxpin
Break for Third F Message
So often we find ourselves paralyzed by worry when God reminds us that worrying adds no value, fixes no problem, and ultimately creates more damage in difficult situations. Surrendering our burdens to God doesn’t mean that he will fix every problem like a genie in bottle, but it does mean that he hears our concern and wants to carry our burden for us. We need to cast our cares and have the faith that God truly cares for us. Whether the challenge is finances, health, family, relational, etc., we need to remember that worry adds zero value and only intensifies the issue at hand. Living worry free does not mean that you are “care-free.” We must work like it depends on us and pray like it depends on God. There is true freedom in prayer, petition, and thanksgiving.
Philippians 4:6
Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.
Luke 12:25-31
25 Who of you by worrying can add a single hour to your life[a]?26 Since you cannot do this very little thing, why do you worry about the rest?
27 “Consider how the wild flowers grow. They do not labor or spin. Yet I tell you, not even Solomon in all his splendor was dressed like one of these.28 If that is how God clothes the grass of the field, which is here today, and tomorrow is thrown into the fire, how much more will he clothe you—you of little faith!29 And do not set your heart on what you will eat or drink; do not worry about it.30 For the pagan world runs after all such things, and your Father knows that you need them.31 But seek his kingdom, and these things will be given to you as well.
Back At It!
Mosey to Canalfront Park Steps for “Deep Sea Diver” (Dive 4 steps, 5 reps IC per step)
Mosey back to AO – 20 Flutter Kicks IC, Alphabet A-M, Toy soldier set (35-25-20)
4 HIM went for a mosey around Lewes stopping throughout for some fun exercises. We made our way to Bethel Church stopping along the way for 10 Derkins . Mosey to the Church Steps for 10 Erkins. Picked back up and Mosey across Savannah Rd. for a little Nur to Kings Highway found a little grass and did 15 Big Boys Mosey back towards BeBe and did 10 Monkey Humpers on Savannah Rd to give the hospital a show. Mosey to empty parking lot lunged across parking spaces and Lt. Dan back. Mosey over to the graveyard for some Mummy Walks arms extended out kicking legs straight out Left leg to Right Hand and so on alternating steps down the parking lot. then to the wall for Dips feet on the ground and Dips feet on parking block. Mosey back to Graves Uniform Parking Lot for some more Monkey Humpers. We picked back up and went down on the docks for some AB work Hanging off the docks we did Leg Lifts and Gas Pumpers. Bear Crawls from the dock up to Pilot Town Rd. Mosey back to the Compass by The Overfall Ship and did plank work. Wosey back to A/O.
6 HIM showed up in the foggy gloom for an all around beat down. We stayed in the park, But hey, there is always fun to be had in the park!
Warm up -IC
SSH 20 Windmills-
10Moroccan NC- 20
Mountain climbers – 10
Cherry pickers – 20
Imperial Walkers – 10
Mosey around Park and back to basketball courts
PAX will do AMRAP of exercises until someone reaches 100. Once 100 is reached by one man, other men finish off to the next closest increment of 10. Each exercise is interrupted by a run around the park.
Exercises –
1.LBC
2. SSH
3. Flutter kicks
4. Merkins
5. Split jacks
Break for 3rd F
6. Squats
7. Hello dolly
8. Shoulder Taps
9. American Hammer
10. Burpees…… We each did 10.
Name-A-Rama
COT –
Remember Chairman’s mother as she endured another surgery and in recovery awaiting more test results.
3rd F- shared about emotions of 9/12 after 9/11. And how HIM need to live daily with intentional heightened emotion and passion.
We all remember exactly where we were when he heard of the 9/11 attacks. Some were near by, some working, some sleeping , but most of us remember watching as the the day unfolded , with all sorts of emotions, uncertainty, anger , speculation , fear , concern and helplessness. I know where I was. But do you remember the feeling on the morning of the 12th? Some of us couldn’t sleep. Some of us just wanted to be able to call a friend , family member or just go home. I was in college. I went to an all male, trade school outside of Philly. Close enough to the airport that is was eerily quiet when you stepped outside and didn’t hear planes. Campus was near a train station and multiple times many of us tried to get on , to head north and help. Do whatever we could. But were denied every Time. I watched people sneak on, do whatever they could to get closer to help. Some wanted to get to the city to check on family, friends , etc. some just wanted to help. Some how. I had one instructor who was a previous employee of the railroad… he got on with his badge and after two days was able to get up to ground zero. He helped on a bucket line, he helped feed people, he helped anyway he could. I already respected this man immensely. Fought in two wars, seen what most of us will never see, overcame obstacles in life that many of us couldn’t imagine…. but when he came home weeks later. He was a different man. It took him 6 months to be able to talk about it. You see, up there he saw horror, things nightmares are made of, carried body parts, carried people, peoples belongings, even found people that he knew … just not in a condition that you would want to. Ever. But… he also saw pride, unity, respect, love , passion, vigor, relentlessness, and so much more he couldn’t put into words. He saw America At its best just days after what seems it’s worst. It is these emotions that people felt on 9/12. I know we raised our flag on 9/12 with pride, stood at attention a little taller and even though it didn’t go up as high as is usually did. She went up. And flags went up all across the country. On overpasses , in front yards , on cars , at work, on desks and seemingly everywhere you looked. UNITY. PRIDE. Also on 9/12 , many left their homes differently than before. Maybe a longer hug, a meaningful kiss and ‘I love you’. A vivid reminder that no day is promised. And the future is unpredictable. As HIM , we need to be sure we are living out daily lives , especially every morning intentionally and with passion and vigor. Loving those closest to us and making sure they know. Through tragedy , we often see things differently …. but how long does it last? That is up to you and me. We need to be the men who cherish life daily and live it to its fullest. Never forgot what’s closest to you on any day. Your God. Your country. Your family.
YHC was pumped to Q 2x in less than a week, though he wasn’t 100% sure he was even going to be able to make after battling head & chest crud since Friday evening. Skipped what sounds like a serious beatdown at the hands Leatherman who Q’d at CHOP yesterday. The goal was to try to rest up and stay/get healthy for today. #summercoldsuck
Seven awesome PAX posted in Lewes, DE at the Primis AO for a trip to the hospital. Well, actually there were only 6 of us til deer slayer himself, Chairman, rolled in after bringing the gavel down on Bambi. She did a job on your ride, man! Here’s what YHC’s ride looked like when he showed up at the Aegis AO one Saturday morning right after the AO was planted…
Have to get a shot of your ride and post it for posterity purposes. Looks like we’ve got a special way of initiating new AO’s; don’t say anything to the insurance companies! Chairman, we’re all glad you’re okay brother. …and this just in…
Of course, anytime you’re in an accident they say its best to go to the hospital to get checked out. So, here’s how that developed…
Warm-O-Rama:
Disclaimer…uh, thought about…kinda. It’s hard to think when you have a cloud raining down snot inside your head.
SSH – 10 IC
Nipple Scraper Merkins – 10 IC
Hello Dolly – 20 IC
Windmill – (we heard him coming — enter the deer slayer, so YHC forgot the rep count)
Omaha’d the Weinke due to time constraints: Also had planned to do Peter Parkers, Merican Hammers, Shell Picker/Crab Flippers, and Delmarva Drydocks. It’s not a bad trip to the hospital from the AO, but last time YHC ran out of time and had to make a withdrawal from PPB (the PAX Patience Bank) to get the job done. So off we go with a steady mosey to Beebe Hospital’s parking garage.
The Thang:
Swift Mosey up Level 1
25 Merkins
25 Gas Pumpers
Swift Mosey up Level 2
50 Merkins
50 Gas Pumpers
Swift Mosey up Level 3
10 Burpees
Double Decker Mosey up Level 4 & 5
100 LBC’s
Double Decker Mosey up Level 6 & 7
10 Burpees
Swift Mosey up Level 8
50 E2K’s
Top-O-The-Garage, great location for 3rd F: Did you know that at the age of 67, Thomas Edison watched a fire destroy much of his work and equipment? Time to retire? Time to hang up the old lab coat? No way! “All our mistakes are burned up,” the inventor said, “now we can start anew.” There is a time to retire but Edison knew this time had not come. The fire that consumed his work didn’t destroy the fire that burned within him to continue his work. Edison’s commitment remained.
People tend to associate commitment with emotions. If they feel the right way they can follow through on their commitments. But true commitment doesn’t work that way. Commitment is not an emotion. It is a character quality that enables us to reach our goals. Emotions go up and down all the time, but commitment must remain rock solid. A solid team, whether it is in sports, business, workplace, marriage, or ministry, must have team members who are solidly committed.
3 things we need to know about being committed:
1. Commitment is usually discovered in the midst of adversity. You never know the level of your commitment until things get tough. Commitment is revealed, not necessarily built, by adversity.
2. Commitment is revealed in choices, not conditions.
3. Commitment lasts when it is based on values. Establishing commitment from a team is a critical piece of leadership. The only way to sustain commitment is to link it with personal values. Values drive your choices and they stand up to the test of adversity.
(Adapted: TFC President’s letter, D.O. Young)
Psalm 37:5 ESV Commit your way to the Lord; trust in him, and he will act.
Proverbs 16:3 ESV Commit your work to the Lord, and your plans will be established.
2 Timothy 4:7 ESV I have fought the good fight, I have finished the race, I have kept the faith. Now there’s a man, along with our Savior, Jesus Christ, who was committed regardless of conditions!
Commitment. One character trait of leaders leading leaders—of HIM!
As they say, what goes up must come back down; here goes on the descent back to Level 1:
Lt. Dan (1 of YHC’s favorites, especially descending…hits the muscles a little differently)
Nur to Level 5, waiting for the six, we realized we were in a motorcycle parking spot. So…
20 Four-Count Freddies IC (get on your bike and ride!)
20 Derkins (high wall created some chatter from Chattahoochee. Hmm…name change? Chatterhoochee? Oops! Didn’t mean to poke the bear, he’s on Q in the Gloom.)
Lt. Dan once more
Bearcrawl (Whoa! watch the traffic! The PAX definitely created some chatter as the shift change was nearing and people were racing to their parking spots and trying to kill the bears. Hey, YHC thought this was deer season. Chairman?)
We made it! Kind of funny to hear hospital employees talking about what they saw as they arrived for work at the hospital. Parking Garage Playa’s! Aye!
Mosey back to the AO.
Great group of HIM to workout with today. YHC was pushed and pulled (mostly pulled) on this Gloom. Ruxpin you’re a beast brother! You jumped right in to the crazy amazing thing called F3 and nothing has stopped you. Seriously, that’s commitment! Think about where you’ll be a few months from now. Vanilla, thanks for posting even while you’re battling the same kind of head & chest crud–Site Q leadership! Summit, what can be said? If YHC’s not mistaken you led the mosey all the way back to the AO. You against you, better and faster! Not to mention, Chairman who was right up there with you — it’s like he was looking for deer or something. Leatherman, you’re bringing beatdowns that leave the PAX chattering, and then you post for another Q’s serving the next day. Way to step it up, keep raising the bar brother (brothers)! Chattahoochee, always appreciate you “picking up the 6” — you never fail. Never leave a man behind, but never leave him where you found him.
After a little trip to the hospital, we made it back on time.
COT/BOM:
Announcements:
Run, White, & Blue 5k, next Thursday, Sep 6 at Del-Tech
Monday, Sep 3, First State F3 Annual Labor-Day Beach Day Beatdown Convergence: 7 am north end of the boardwalk. See the Pre-blast. (Site Q’s bring your AO Shovel-flag)
Prayers:
Troopers involved in shooting yesterday at Harbison
YHC and his M as they’re raising teenagers — tough times (but praise God anyway!)
Saboutit!
Honored to lead again. Thanks for the op!
~Chappie, out
And, oh, who was that doing 60 catch-up Squats? LEA-THER-MAAAAN!
