Milton, DE

Milton, Delaware

More chest pump

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Warm-a-Rama

15 seal jacks i/c
10 mountain man pooper i/c
30 merrockin night club i/c
15 plank jacks i/c
10 hip circles each direction oyo
15 seal waves i/c

The Thang

Bolt 45 with toes raised

Split into 4 groups

Timer group
Jail breaks across parking lot and nur back x 2

Other groups are AMRAP of the following exercises:

Abyss merkins
Swerkins
Pretzel sticks

3rd F
WHY DOGS LIVE LESS THAN HUMAN

Here’s the surprising answer of a 6 year old child.

Being a veterinarian, I had been called to examine a ten-year-old Irish Wolfhound named Belker. The dog’s owners, Ron, his wife Lisa, and their little boy Shane, were all very attached to Belker, and they were hoping for a miracle.

I examined Belker and found he was dying of cancer. I told the family we couldn’t do anything for Belker, and offered to perform the euthanasia procedure for the old dog in their home.

As we made arrangements, Ron and Lisa told me they thought it would be good for six-year-old Shane to observe the procedure. They felt as though Shane might learn something from the experience.

The next day, I felt the familiar catch in my throat as Belker‘s family surrounded him. Shane seemed so calm, petting the old dog for the last time, that I wondered if he understood what was going on. Within a few minutes, Belker slipped peacefully away.

The little boy seemed to accept Belker’s transition without any difficulty or confusion. We sat together for a while after Belker’s Death, wondering aloud about the sad fact that dogs’ lives are shorter than human lives.  Shane, who had been listening quietly, piped up, ”I know why.”

Startled, we all turned to him. What came out of his mouth next stunned me. I’d never heard a more comforting explanation. It has changed the way I try and live.

He said, ”People are born so that they can learn how to live a good life — like loving everybody all the time and being nice, right?” The six-year-old continued,

”Well, dogs already know how to do that, so they don’t have to stay for as long as we do.”

Live simply.
Love generously.
Care deeply.
Speak kindly.

Remember, if a dog was the teacher you would learn things like:

• When your loved ones come home, always run to greet them.
• Never pass up the opportunity to go for a joyride.
• Allow the experience of fresh air and the wind in your face to be pure Ecstasy.
• Take naps.
• Stretch before rising.
• Run, romp, and play daily.
• Thrive on attention and let people touch you.
• Avoid biting when a simple growl will do.
• On warm days, stop to lie on your back on the grass.
• On hot days, drink lots of water and lie under a shady tree.
• When you’re happy, dance around and wag your entire body.
• Delight in the simple joy of a long walk.
• Be faithful.
• Never pretend to be something you’re not.
• If what you want lies buried, dig until you find it.
• When someone is having a bad day, be silent, sit close by, and nuzzle them gently.

That’s the secret of happiness that we can learn from a good dog.

Round 2

Timer group  –  side shuffle across the parking lot and back

Derkins
E2K
Hand release merkins

BTW for 5 chicken peckers i/c

Round of Mary
Gas pumpers
4 count Freddie
Flutter kick
Hello dollies
Crab jacks

Number-Rama
NAME-A-RAMA
COT

18 HIM Showed today: Semi, Fireplex, Chattahoochee, Wood, Bunt, Quattro, Hoss, Streudel, Wildwing, Deez, Flatbottom, Piglet, Snagelpuss, Kewzie, Whirlybird, Looney Toons, Yukon, Probe

https://photos.app.goo.gl/ibngzY7U6D5uvYGMA

Yup!

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F3 Workout 3.8.2023 – 1st Town

Warmup VQ (Rooster)

Side Straddle Hops (20 reps)

WindMills – 20 Reps

Moroccan Night Club – 20 Reps

Mercans(10 reps) – 1st Rep Lean Left and Right in middle of Mercan)

Hip Circles – 10 each direction

Flutter Kicks – 20 reps

Mosey around Parking Lot

Tip Toe Squats

Running Leg Kicks

Dips – 30 Reps OYO

Wojo Squats(20 OYO) – slap pavement

Indian Run – front person steps aside and does 15 merkins then sprints to the back of the line

ATMs – 15 Alternating Shoulder Taps, 10 Tempo Merkins, 10 Fast Merkins

3rd F

ANGER – Ways to deal with Anger, hold them in or let them out.  I heard in a homily a few weeks back the following questions:

How much anger do you have in your heart on a scale of 1-5?

Who are the people you are tempted to get angry at?

Is there anyone you find yourself calling names that you can’t or shouldn’t say in Church?

With whom do you just need to clean up some hurt feelings?

With whom do you need to reconcile?  What percentage of that problem is your responsibility and what do you need to own?

What are your thoughts on the difference between forgiveness and reconciliation?

I used to hold in my anger and feelings which beat me up and lead to feelings towards people that lead down a dark path.  I have made a commitment in 2023 to change that.  In Proverbs 4:23 it tells us to “Above all else guard your heart, for from it flows the well-spring of life”.  If there is anger in your heart, do your best to have it washed clean and filled with love and compassion.

20 Plank Jacks

20 Crab Jacks

15 Dips by each HIM in Circle while others hold Dip Form until First HIM Completes Set

50 LBCs, 25 E2Ks, and 15 Big Boys

Name-o-Rama – Mr. Mom, Rooster, Looney Tunes, Gee Eye, WildWing, T-Rex on Q.

Women’s day beat down, no women invited

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Warm up
International Women’s day was created on 3/8/1910
To honor the women we partook in a dadbod eliminator

10 hip circles each way
20 fairy jacks
20 cherry pickers
1 minute sleepy man

The thang

25 squats
“Snake” run from one side of area to the other
25 squats
Snake back

25 merkins
Snake
25 merkins
Snake back

25 LBC
Snake
25 LBC
Snake back

Leadership….

Our goal is to invigorate male community leadership

There is an array leadership of opportunities

Our households most importantly as it pertains to women on woman’s day(Ephesians 22-25)

22 Wives, follow the lead of your husbands as you follow the Lord.

23 The husband is the head of the wife, just as Christ is the head of the church. The church is Christ’s body. He is its Savior.

24 The church follows the lead of Christ. In the same way, wives should follow the lead of their husbands in everything.

25 Husbands, love your wives. Love them just as Christ loved the church. He gave himself up for her.

Other opportunities within our lives are easily found here, in our jobs, and in civic organizations

The most important thing that I’ve found as a very young leader, often the youngest in the room by 20 years, is to stand up for your people, and to more importantly to it with tenacity in the public eye. Being a strong advocate your your people and sticking up for them at the local and state levels and in public will go far in your endeavors.

And so you hear it from me, yes I did tell a councilwoman like it was to her face and I did point at her and tell her that she was wrong in the eye of the public at the council meeting.

As a seal was being promoted to brass as he was leaving the team he was asked by a member of the team how he will change now that he wasn’t on the same level as them, he replied,

“Never above you, never below you, always with you.”

We carry that throughout our workouts as we never leave anyone behind, and we are all equals, just as we should act as we are our leading in whatever aspect it may be.

25 big boys
Snake
25 big boys
Snake back

25 American hammers
Snake
25 American hammers
Snake back


Announcements:
3/11- DU Fundraiser
3/12- St. Patrick’s Day Festivities in Milton
3/17- Shamrock Ruck
4/28- MacDaddy Ruckathon

Prayer Request
TRex’s father and Family
Dunkin grandfathers

COT

Roll & Rock

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QIC: Chappie

Date: 2/28/23

A double-deuce of PAX (22) won #thatfirstbattle and posted for YHC’s Roll & Rock workout: I.e. Roll the dice and rock out the reps and run. So it could be called Reps & Run as well, but that’s just not as catchy. YHC has been on a hiatus so it was good to be back out in the Gloom. Welcome to this morning’s two FNG’s: Lil’ Joe (yes, Hoss brought him) and Snagglepuss; so named because he posted last week, but he exited Stage Left after YHC Rick Rolled him. IYKYK. Oh, there were many other nickname options like Houdini, Stage Left, Casper, Walk-Off, etc., however, when an FNG states he doesn’t particularly like a name, well, he gets THAT name–it’s just the F3 way! Lol. Again, welcome to F3FirstState Lil Joe and Snagglepuss! That being said, here’s how things went down…

COP/Official Disclaimer given

WARM-O-RAMA:

  • SSH – 18 IC
  • Hip Circles – 10 L, 10 R OYO
  • The MOTIVATOR – Always a crowd-pleaser
  • Cherry Pickers – 18 IC
  • Imperial Walker – 15 IC

THE THANG: (no standing around, no stopping, only Planking acceptable)

The Brief: Roll the Dice & Rock the reps, then run. Clydesdales run the short lap (.27 miles); Shivering Whippets run the long block (.05 miles)

Round 1 – Rolled a 14

  • Burp-Jacks – 14
  • 4-Count Freddie’s – 14 IC
  • A2G Squats – 14 IC

Run around respective blocks

Shared 3rdF, check it out at this link: https://www.instagram.com/reel/CnmhFsXL0Z0/?igshid=YmMyMTA2M2Y=

Here’s YHC’s adapted hard copy:

This is from Skip Bertman when he was head baseball coach at LSU and led the Tigers to 5 National Championships: Let’s say you have 25 nickels to represent 25 guys on the team, in your group, or at your respective workplaces. (Bertman stacks the nickels)

Boy, they’re easy to stack, aren’t they? We can put ’em right on top…on top of one another, and you can stack all 25, not much of a problem. We can stay together, we can be one. But, boy, if you have one guy, bent out of shape, not in the system; some guy who’s not with it (kinda just settled on doing his own thing his own way). I guess we could carry him for awhile [places bent nickel on top of stack]. If you had two guys, maybe we can carry…maybe two guys like that [places 2nd bent nickel on stack]. But they can offer no foundation, you see. If they’re bent out of shape, not with the team, group, or company) there’s no chance that we’re going to be able build on top of these guys [places bent nickels on bottom and tries placing others on top]. There’s no chance they can help any of us. If we try and put ’em in the middle and we try and stack some guys on them, but they’re bent out of shape—their altitudes are different than the rest…it’s just not going to happen, boys! [Bertman places bent nickels in middle with nickels on top, they fall]. You can’t be bent out of shape (just doing your own thing, in your own way, if your part of something bigger). HIM gotta be with the team (the group, the company and they gotta stay together and gotta be One as they strive to carry out the mission of that team, group, or company that hired them. Or as Skip Bertman said, “You gotta remember the nickel demonstration.”

Time to roll again…

Round 2 – Rolled a 6

  • Bearcrawl out/Crawlbear back (count only left step) – 6 steps
  • Dying Cockroaches – 6 IC (double count)
  • Lunges (count only left step) – 6 out/back

Run respective blocks

Round 3 – Rolled a 15

  • Hand-Release Merkins – 15 OYO
  • Triple Threat Gas Pumpers (side-middle-side) – 15 IC
  • MJB’s – 15

Omaha due to time: All PAX run short block

  • Clydesdale total run distance = .81 miles
  • Shivering Whippets total run distance = 1.27 miles

Note to self: Mumblechatter Radar detected words to the effect, that, “We need to do some more running...”

COT:

  • Number-Rama – 22 PAX
  • Name-O-Rama – FNG’s named Lil Joe & Snagglepuss
  • Announcements: Happy 51st Birthday to Ruxpin…REEESPECT! ShamRuck (family ruck) coming up Friday, March 17 @ 6:30. Stepping off from the Aegis AO. ShamRuck FAQ’s: see Deez.
  • Prayers: T-Rex’s dad; travel mercy for Chauffer; Blockbuster’s success going before Soldier-of-the-Month Board today, etc., and for God to help us all to be HIM instead “bent nickels”

YHC is glad to be back out. Thanks men!

Chappie, out!

Quattro Depot

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2/18/2023 0700

F3 FirstState Aegis

PAX: @quattro, Sink-O, Gee-eye, Wood, Mr Mom (F3’s Only Fans Representative), Bunt, @semi, Harry Potter, @looney-tunes, @whirlybird, @chattahoochee, Probe, @fireplex, Bubba

Warm-O-Rama:
22 SSH IC, 22 Goofballs IC, 10 Burpees because… THE TRAIN! 22 Windmills IC, 10 (5 each side) Pretzil Merkins IC, ARAP Squats and Hip Circles to 80’s hairband Ratt song: “Round and Round”

Thang: Chattahoochie Patriot Run(like a regular PR but when you have the flag, you may call out a number of Merkins, all PAX -except for the one holding the flag- must immediately stop and do said number of Merkins, to Given’s Alley. Once at the alley, A set of 11s doing Mike Tysons with bear-crawls in the transition. Then we proceeded with the “C-P-R” to the Old Depot. At the Depot, PAX partnered up. teams split 25 Burpees, 50 Big Boys, 100 double-count American Hammers. YQIC then brought the 3rd F in sharing about the joy he witnessed in El Salvador while on a mission trip referencing II Chronicles 7: 13-15. All PAX continued the C-P-R back to the circle.

Number-Rama, Name-O-Rama, Circle-of-Trust followed by a tour of town with Hairy-Potter looking for his “displaced” Jacket which contained his cell phone and car keys! We hope his M is not too mad at all of us for her having to make the trek down to pick up her HIM! Good News: all of Hairy’s belongings were recovered, thanks to Georgetown PD! Some “kind” homeless person must’ve thought his buddy mistakenly left their coat on the circle during his fentinol-induced trip to lala-land and took it into tent city!

Crawling is for Pooh

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Date: 02/07/2023

AO: CHOP, Milton, DE 19968

QIC: Pooh – Warmup VQ & Fireplex – Q

Warm-up

SSH – 21 IC

Cherry Pickers – 15 IC

Moroccan Night Clubs – 20 IC

Windmills – 20 IC

The Thang

Bolt 45’s – IC (4 Count) – 15 squats to halfway down.  15 squats halfway to full down.  15 full squats.

Pax completed a Toy Soldier set consisting of 100 LBC’s, 50 E2K’s each side, and 25 Big Boy ‘s.

Hydraulic Squats – 10 IC (6 Count)

“Chairman Lap” out the back driveway of the CHOP, to the left on Willow, left on Union and to the left back to CHOP parking lot.  Approx. .25 miles.

All Pax were asked to complete a set of 21’s approx. 30 yards apart. Complete 20 merkins and bear crawl approx. 30 yards and complete 1 Bobby Hurley.  Bear crawl back the @30 yards and complete 19 merkins, then bear crawl back and complete 2 Bobby Hurleys.  Continue until you complete 15 merkins and 6 Bobby Hurleys. Pax took a breather for the F3 message after which they finished strong with 10 Burpees, a 30 yard bear crawl, 10 burpees, and a 30 yard bear crawl.

F3 Message 02/07/2023

BOUNCING BACK WHEN YOU BLOW IT – #3801

Monday, August 6, 2001

I’m about 5’8″. You probably know that because I sound about that tall, right? Years ago, I was carrying 210 pounds on this little 68″ body. Goodyear actually offered me a job as their blimp. But thankfully, I have weighed about 45 to 50 pounds less than that for a lot of years. Of course, I’ve still got the same metabolism that inflated this body many years ago. So, ohhh, do I know about dieting! And I also know the point at which your diet is in the greatest danger. OK, you’ve really been good…the scale has been giving you good news the last couple of weeks…your diet discipline is holding. Then somebody offers you something that you just can’t resist–let’s say, a few french fries. You consume them in one bite. So, you buy a whole order of fries for yourself. And now you feel bad. You have blown your diet. You could just get back on track right then. But no–you say to yourself, “I blew it! I’ve failed! Oh well, what’s the use? I might as well have a milk shake to wash down those fries. Hey, and anybody got the number of Pizza Heaven?” Yeah, you messed up. So you give up–and soon return to your former roundness.

I’m Ron Hutchcraft and I want to have A WORD WITH YOU today about “Bouncing Back When You Blow It.”

Now, it’s a shame when one or two failures make you give up on your diet. Or, more importantly, on living like Jesus wants you to live.

Maybe it’s a pattern you know all too well. Like a dieter, you’ve made up your mind to change–to do things Jesus’ way. You’re living right, you’re doing well. But one day you mess up and fall back into something the old you would do. And you feel ashamed. Now right here is the point–in dieting or being a disciple–that will determine whether or not this is a brief detour or a huge defeat. What will you do when you’ve blown it? Now, you can clean up or give up. And, believe me, Satan is gonna be right there whispering, “What’s the use? You tried this Christian thing, and look at you! You’re a spiritual lose. You’ll never make it. This is too hard for you. Give it up, man.”

Now, Jesus said Satan is capable only of telling lies–and this is no exception. But he wants to take one defeat and turn it into many defeats…to use this one detour to get you to turn back completely. And maybe you have. Well, it’s time for the truth. Our word for today from the Word of God, Proverbs 24:16, “Though a righteous man falls seven times, he rises again.” Notice it doesn’t say, “a righteous man never falls.” It says that when he falls, he gets right back up and starts walking again! See, that’s God’s intention for you when you’ve messed up.

That’s why He invites us in 1 John 1:9 to “confess our sins” because “He is faithful and just to forgive us our sins and purify us from all unrighteousness.” It’s not Jesus standing there, condemning you for falling. God says, “there is no condemnation in Christ Jesus” (Romans 8:1) No, that’s your enemy trying to pull you into a cycle of defeat. Live right…then mess up…then feel ashamed…then you give up…then you mess up a lot more…and then you crash spiritually. That’s the cycle of defeat. But Jesus is saying, “One failure is one failure. And the only people who never fell down are people who aren’t trying to walk. Bring that sin to My Cross. Let me clean you up. Tomorrow’s a new day!”

So when you mess up spiritually, it’s either the cross or a crash. Bring that sin straight to Jesus’ cross, and you can get up and keep going. Believe the “what’s the use?” lie, and you’ll crash. Because of Jesus, no failure is final. If you’ve fallen, you can get up, in the forgiveness and power of your Savior.

Now take it from a veteran dieter–it’s a terrible mistake to give up just because you mess up. Today’s failure doesn’t have to sink you tomorrow. You have a Savior who makes each new day a brand new beginning.

Respectfully Submitted,

Pooh & Fireplex

Frozen Ultimate

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Frozen Ultimate
QIC: Semi

Warm-a-Rama
Side shuffle around circle, switch directions halfway
15 seal jacks i/c
10 screaming lunges per leg oyo
15 seal waves i/c
10 mountain man pooper i/c
High knees around circle, switch to butt kickers halfway

3rd F
Play The Man • Devotional

Will Power!

Mosey to field by the church

Ultimate frisbee
3 bombjacks for team with dropped disc
Scored exercises were;
Screaming lunges
Diamond merkins
Merkins
Frog burpees
Burpees
Flutter kicks

Mosey back to the circle
25 gas pumpers i/c, slowed tempo from 15-20

Number-Rama
NAME-A-RAMA
COT

15 HIM showed today; Semi, Fireplex, Chattahoochee, Quattro, Gee-AYA, Bubba, Whirlybird, Pick, Bolt, Yukon, Wildwing, Probe, Pedals, Ruxpin, Chauffer

https://photos.app.goo.gl/ysbGnetW9DpKiiMz6

Ye Old 4×4

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PAX: Baaa, Chappie, Chattahoochee, Chauffer, Drago, Fireplex, Flat Bottom, Focker, Probe, Quattro, Rooster, Roscoe, Ruxpin, Semi, Streudel, T-Rex, Whirlybird, Wildwing, Woodstock,

QIC: Chappie

DATE: 1/31/23

PAX at CHOP won #thatfirstbattle and posted for yet another surprise Chappie Q, who stood in the gap for Bunt who “called in sick.” YHC jumped at the opportunity and jumped into action with an oldie but a goodie–Ye Old 4×4! That is, 4 corners around the block x 4 exercises at each corner, plus the transitions from corner to corner around the CHOP’s .5 mile square. This workout has been done before and has been returned to from time to time as a bit of a measuring stick. It has been awhile, so…

WARM-O-RAMA:

YHC was all set up for a good warmup and completely forgot Roscoe was scheduled for his VQ Warm-O-Rama. Fortunately said PAX was mingling in the circle and ready to go. YHC doesn’t recall all the warm-up exercises, but kudos to Roscoe who did a great job leading. Thanks brother for being ready and NOT slipping into the shadows thinking maybe you could just do it another time. After that, off we went to get in the 4×4…

THE THANG:

PAX moseyed from the AO to the dentist office parking lot

Corner #1: Merkins (Corner of Union & Tobin)

  • 05 Diamond Merkins
  • 10 Ranger Merkins
  • 15 Regular Merkins
  • 20 Hand-Release Merkins

Transition to next corner: Lt. Danger to light pole, Mosey to corner #2…

Corner #2: Abs (Corner of Tobin & Mulberry)

  • 20 X’s & O’s
  • 20 E2K’s
  • 35 4-Count Freddie’s IC – A real crowd-pleaser
  • 60 Dying Cockroaches

Transition to next corner: Bearcrawl to power pole, Dragoncrawl to light pole, Karaoke rest of the way

**3rdF attached below was shared here after a 10-count (see below)

Corner #3: Legs (Corner of Mulberry & Willow)

  • 18 Smurf Jacks IC
  • 30 Calf-Raises OYO
  • The Bolt 45
  • 05 Compass Squats (Omaha’d from 10 for time’s sake)

Transition to next corner: 50% Jailbreak to church driveway, 75% Jailbreak to next corner)

Corner #4: Full body (Corner of Willow & Union)

  • 10 Burpees
  • 10 Plank Jacks (4-count)
  • 05 8-Count Body Builders (Omaha’d from 10 for time’s sake)
  • 10 Mule Kicks

Transition back to AO: Just a good ol’ fashioned Mosey

Returned to the AO at 0602 hrs. (apologies to the PAX). Had a few extras ready just in case there was time:

  • Jack Webb
  • Hands of Time

**3rdF shared at Corner #3:

In the OT book of Exodus, Ch. 7 begins a record Moses’ repeated visits with Pharaoh (King/Ruler) of Egypt to plead with him to “Let my people go!” God called Moses to lead Israel out of 430 years of Egyptian slavery. Each time Moses met with Pharoah he said no, or he said yes, only to turn around and recant Israel’s release to freedom.

Throughout this exchange with Pharoah, Moses warned with plague after plague–10 to be exact–and repeatedly we read that Pharaoh hardened his heart. But we also read the peculiar verse in Ex. 9:12 which says “the Lord hardened Pharoah’s heart.” I’ve always wondered about this, even at times fearing that God, in my own stupidity and rebellion, might harden my heart. But this goes against the concept of Free Will (the idea the we have the ability to interact with God voluntarily and NOT under compulsion).

I want to share some thoughts on this I recently discovered that helped me understand the verse. “Maybe you have your own thoughts on this verse, but let’s look at it another way–through the lens of a metaphor: Let’s say God is the sun, and let’s say Pharaoh is a leaf that IS NOT connected to the vine, and Moses is a leaf connected to the vine.

Now keep in mind the verse in John 15:5 where Jesus says, “I am the vine; you are the branches. If you remain in Me and I in you, you will bear much fruit.” We know the sun is the same today, forever, and always, but it will have a drastically different effect on the leaf that is connected to the vine, compared to the one that is not. The sun causes the vine and everything connected to it to flourish and to have life in itself. While on the other hand, it causes the unattached leaf to harden, shrivel up, and to eventually die. The same sun, the same leaves. The difference is one is connected to the Vine and one is not.” (Source: kingdom.story.films )

COT:

  • Number-Rama – 19 PAX
  • Name-O-Rama
  • Announcements: Take a look at the nation site F3Nation.com and check out the information for GRT Event coming up in D.C. Mar 24, 25, 26. This is THE premier F3 event. Sign Up today.
  • BOM/Prayer: Praise for the outcome/justice in the trial mention in previous prayers; strong finish for Swartz’ wrestling season and for his school work as his marking period is coming to a close; prayers for YHC’s parishioner who lost her husband to suicide yesterday; prayers for Bunt to get well soon and return to action; prayers for other requests mentioned–forgotten as of this writing by YHC, but never forgotten by Sky-Q, our great God and King who will continue to keep our hearts pliable and teachable and full of life IF we remain connected to Him through faith in Jesus.

Always honored to Q and appreciate the call from Bunt to fill in.

Chappie, out!

Moving Parts, Too Many?

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Date: 1/12/23

QIC: Chappie

YHC jumped in to fill the gap as requested by Bunt who was out of town. 23 PAX won #thatfirstbattle and posted for yet another multi-station workout, which YHC confesses may have had too many moving parts. Nonetheless, those who did the work got “gassed”–says Quattro. Several PAX dressed in red to honor Cardinal from F3Knoxville, who actually collapsed and died during his VQ just yesterday, 1/11. (Forgive Streudel’s laughter in Name-O-Rama, he wasn’t aware why the PAX next to him announced “Cardinal!“) Cardinal leaves behind his M, Andrea, and 2 young children, Clay and Evie. Our hearts go out to the family and F3 PAX who were with him when he died. There are no guarantees that we’ll have our next breath…let’s live like it! And let’s be prepared for eternity!

As mentioned, there may have been too many moving parts. Still, here’s how it all went down…

WARM-O-RAMA:

  • SSH – 51 IC
  • Imperial Squat Walker – 15 IC
  • Tempo Merkins – 10 IC
  • Italian Night Club – 51 IC
  • Cherry Pickers – 15 IC

>>>>>>Mosey to H.O.B.

THE THANGITY THANG: (WORKOUT RULES below)     

PAIR UP for Stations: Run counter-clockwise aroun stations, stopping to do the workour (if bags are available)

CONE #1 • 40lb sandbags – 40 OH Presses, then go to next station; if there’s no sandbag, keep running all the way around…

CONE #2 • 40lb sandbags – 40 Sandbag Curls, go to next…

CONE #3 • Long Sit/Cross Legs – 30 reps, Single Count (Grab a card, do exercise, before moving on. KEEP YOUR CARDS!)

CONE #4 • 40lb GORUCK BAGS – 10 Sandbag Burpees (clean & toss), go to next…

CONE #5 • 20lb Medicine Balls – 10 OH Squat Thrust & Catch or Slams, go to next.

CONE #6 • X’s & O’s – 25 Single count (Grab a card, do exercise, before moving on. KEEP YOUR CARDS!)

CLOSING GAME OF WAR:  2 lines/2 teams: I. De. Clare. War! Winners: No exercise Losers: Exercise on winning card.

OVERALL WORKOUT RULES:

  1. Move in Pairs
  2. Spread out among 6 stations/directions are in chalk at each CONE.
  3. GOAL: Keep moving! Rule: If you see a PAX walking you may Grab a card from the deck, charge them with it (they do exercise) AND you get to exchange it with and keep the highest card from their hand (no exercise charged to you!)
  4. If there’s no bags at a station, rock on! (Keep running till you’re able come around and complete all stations.)
  5. After each time at the ab stations (3&6), grab card from deck, do the exercise, but keep your cards to the end. Try to get 3 cards.
  6. Once you’ve done a station you’ve completed that station. By-pass it if already done. DO NOT throw down actual sandbags!

Bonus: RETURN TO AO WITH ALL THE COUPONS, AND WITH WATER IN MOUTH (Spit it out/Swallow it no Burpees!) Due to time no Burpees were rewarded, however, several PAX did them after BOM. Growing success—most of the PAX succeeded at this crazy exercise invented by the Apache Indians (who ran great distances while holding water in their mouths)

Wait a second! 23 PAX/24 Waters…who didn’t drink up?

3rdF shared prior to the round of I Declare War:

Navy Seal, Admiral McRaven, told this training story during a commencement address:

He said, “Every day during training you were challenged with multiple physical events. Long runs. Long swims. Obstacles courses. Hours of calisthenics, something designed to test your mettle. Every event had standards, times you had to meet. If you failed to meet those times, those standards, your name was posted on a list. And at the end if the day those on the list were invited to a circus.

A circus was 2 hours of additional calisthenics, designed to wear you down, to break your spirit, and to force you to quit. No one wanted a circus. A circus meant for that day that you didn’t measure up. A circus meant more fatigue, and more fatigue meant that the following day would be more difficult, and more circuses were likely. But at some time during training everyone, everyone, made the circus list.

An interesting thing happened to those who were constantly on the list: Over time those students who did 2 hrs. of extra calisthenics got stronger and stronger; the pain of the circuses built inner strength and physical resiliency.

Life is filled with circuses. You will fail. You will likely fail often. It will be painful. It will be discouraging. At times it will test you to your very core. IF YOU WANT TO CHANGE YOUR WORLD—don’t be afraid of the circuses!”

In 1 Cor. 9:24-27 Paul used this kind of physical training as an illustration to tell of something of greater importance—living for Christ.

“Don’t you not know that those who run in a race all run, but only one receives the prize? Run in such way that you may win. And everyone who competes in the games exercises self-control in all things. They do it to receive a perishable wreath, but we an imperishable. (More important.) Therefore I run in such a way, as not without aim; I box in such a way, as not beating the air; but I beat my body [discipline] and make it my slave, lest possibly, after I have preached to others, I myself should be disqualified.”

The Bible gives this allegory to tell us that to cross the finish line effectively it’s going to take work. Not to earn it, but it just takes work AND because, like any athlete or any man, there will be times when we just don’t feel like putting in the work [out]. T.D. Jakes reminds us, “Your feelings will never cooperate with your dreams. Beat your feelings into captivity. Because when you beat your feelings into captivity, that is what discipline is!”

This sounds like Admiral McRaven, except that it stretches across the spectrum from physical training to the things we face in our everyday world… “Life is filled with circuses. You will fail. You will likely fail often. It will be painful. It will be discouraging. At times it will test you to your very core.”  IF YOU WANT TO CHANGE YOUR HOME, YOUR WORKPLACE, YOUR COMMUNITY, AND YOUR WORLD—IF YOU WANT TO BE A H.I.M., don’t be afraid of the circuses!” [Anticipate and expect to do the extra work]

COT:

  • Name-O-RAMA – 23 PAX
  • Announcements: SLT Meeting tonight @ Tequila Real, 6:30 pm; Roving RuckF3st Friday stepping off at Georgetown Circle in the Gloom; Quattro need girls clothing and school supplies for trip to girls orphanage
  • Prayers: Quattro as he’s preparing for mission trip to El Salvador; Cardinal’s M and children and the PAX with Cardinal when he died during the workout.

Honored to stand in for Bunt in his absence, thankful for the opportunity to Q

Chappie, out!

“LID” UP

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Date: 01/07/2023

AO: Aegis, Georgetown, DE

QIC: Fireplex

Warm up

SSH – 20 IC

Windmills – 15 IC

Bolt 45’s IC (4 Count) – 15 squats to halfway down.  15 squats halfway to full down.  15 full squats.

Cherry Pickers – 15 IC

Hydraulic Squats – 10 (6 Count)   

The Thang

Round #1 – Karaoke around the circle switching directions at halfway and complete 10 hand release merkins.  Round #2 – Nur around the circle and complete 20 LBC’’s.  Round #3 – ass kickers around the circle and complete Aiken legs – 10 squats, 10 box jumps, 10 lunges (5 each Leg), 10 Mike Tyson’s (5 each Leg).  Round #4 – high knees around the circle and complete ATM’s – 10 alternating “merkin” shoulder taps, 10 tempo merkins, and 10 fast merkins.  Round # 5 – Lieutenant Dan around the circle and complete 10 four count mountain climbers.  Round #6 – Toy Soldier march around the circle and complete a set of 11’s.  1 big boy to 1 merkin, two big boys to 2 merkins ascending to 11 of each.  Round #7 – mosey 10 laps around the circle and complete ascending Burp & Merks up to 10 merkins.  The twist is we are going to repeat each of the previous exercises before starting the next lap around the circle.

F3 Message – 01/07/23

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


GOD ALL OVER YOUR DAY – #8016

Monday, October 2, 2017
 
When I’m on the road and staying in a motel, I’m often leaving pretty early that day for the responsibilities I have. But by the time I return late that night, something amazing has happened. The bed is made and I didn’t make it! I’ve got new, clean towels! I didn’t find them. Everything’s straightened and neat. I even get these cool little soaps now that are in the bathroom! The Room Fairy has been there! Now, I know that not because I’ve seen the maid (actually I haven’t), but because I can see the results of her work all over the place.
I’m Ron Hutchcraft and I want to have A Word With You today about “God All Over Your Day.”
He is, you know. It’s not unlike that maid scenario. You may not see the one who made the difference, but you can sure see the difference that He made, if you’re looking for it.
If you’ve ever been to one of those church meetings where they ask people to share their favorite verses, you’ve probably heard somebody mention our word for today from the Word of God. It’s a lot of people’s favorite verse. Proverbs 3:5-6, “Trust in the Lord with all your heart and lean not on your own understanding.” Notice what’s the opposite of trusting in the Lord with all your heart: trying to figure it out for yourself, doing what you think is best – leaning on your own understanding.
Now comes a formula for finding out what God wants you to do in any given situation. Well, we need that. Verse 6 says, “In all your ways acknowledge Him, and He will direct your paths.” Now, God says, “If you want to know My heart for you, acknowledge Me in every situation you’re in.” You know what acknowledge means. Have you ever been in a new place or a roomful of people and you’ve gone totally un-greeted, un-noticed? Well, you were saying to yourself, “Hey, I wish someone would acknowledge me. I wish someone would notice I’m here.” See, God knows that feeling. He shows up all through our day, and we often never notice Him. We don’t acknowledge Him.
The other day I was really blessed in a place not normally associated with blessing-the dentist’s office. I was in the waiting room and I saw an old friend with his wife-they’re both in their 90’s. He’s working very hard to care for his wife because her health is deteriorating. Because it had been raining when they came in, my friend asked the dentist if he could help him get his wife out to the car. My dentist came back in, really touched by what had happened in those two minutes-so touched that he brought it up two more times. He said, “When I went out with George and his wife, it wasn’t raining. And George said, ‘Isn’t it great that the Lord stopped the rain long enough for us to get out to the car?’ Then he just looked heavenward and said, ‘Thanks, Father.'”
Now that’s acknowledging Him. That’s noticing God’s working in the details of your day. And that’s where praise comes from, where joy comes from, where a victorious attitude comes from in the toughest of times. But you have to go into your day looking for God at work. If you don’t, you’ll miss God and you’ll miss the joy. But if you do train your heart to go on a daily God-hunt (God-sightings, you know), you’ll experience what the great preacher Charles Spurgeon talked about when he said, “He who looks for providences (or God-actions) will never lack a providence to observe.”
If you haven’t been seeing God a lot lately, it’s because you haven’t been looking. You may have been focused on your circumstances, or other people, or yourself or what’s stressing you out. You’ve missed the fingerprints of God all over your day. The little mercies, the small miracles, the interventions, the protection, the encouraging surprises, the bad things that didn’t happen. I know there’s never a day where He doesn’t show up because the Bible says His “mercies are new every morning!”
In those transformed motel rooms, I seldom see the maid, but I see the results of her work. In the little and big moments of your day, you may not see God, but you can see the results of His work on your behalf because you’re His much-loved child. You’ll see God all over your day if you’re looking for Him.

Respectfully Submitted,

Fireplex

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