Milton, DE – Page 30 – F3 First State

Coupons and Mountaintops

Bore, Bovine, Chairman, Chappie, Chattahoochee, Fireplex, Forky, Gump, Leatherman, quattro, Ruxpin, Semi, Streudel, Summit, Vanilla, Waterfall / Leave a Comment / CHOP, Milton, DE / By Jay Baxter

January 14, 2020, 05:15

VQ: Quattro

Disclaimer: Given

Warmup:

SSH IC
Windmill IC
Cherry Picker IC
Bolt 45
Playboys 10 count each leg (to keep the sniper off our back)
Pretzel Merkins 7 each arm IC (once called Yoga-bare Merkin)

the Thang:

Mosey around the block (because what’s a block party without it!)
Grab a pair of coupons, meet at the edge of parking lot
Coupon crawl across grass to first cone, plank for 6
10 Abyss Blerkin
Coupon crawl to second cone, plank for 6
20 incline Bigboys holding 1 block
Coupon crawl to next cone plank for 6
30 Block presses
Coupon crawl to sidewalk
Colt 45s IC single count

Gather at Skreet light for 3rd F

Exodus 17: 8-16

Read devotional from Turning Point Ministries:

In today’s reading, we find the nation of Israel engaged in combat with the Amalekites. While Joshua led the troops, Moses went up onto a hill overlooking the battlefield and, in an attitude of prayer, observed the action. The Lord gave the Israelites success as long as Moses’ arms were raised, but whenever he lowered them, the enemy gained the advantage. So Aaron and Hur helped him to maintain the posture that assured victory.
This historical account teaches an important lesson for every believer: Life’s battles are won or lost in the place of prayer. We may think that conflicts are decided on the battlefield, but victory depends on children of God coming before their Father and seeking His face. It is not the size of our army or the strength of our opponents’ forces that ultimately determines the outcome. When we spend time alone with God, we will be equipped by the One who knows the end from the beginning and understands the reality of all circumstances, regardless of appearances.
God foresees every snare and temptation of Satan just as He discerns what people are thinking and plotting. So it is wise to trust His battle plan instead of our own instincts—and we can do so with confidence that we will not suffer defeat.
Faith will allow you to keep your eyes focused on the Lord, even in the midst of frightening circumstances. When you acknowledge Him as the source of everything you need, your sense of direction will become clear. No matter what enemy is facing you, God will reveal what needs to be done.

Wosey Double-time back to the coupon magazine to re-stack coupons

Number-rama 16 in all!

Name-O-Rama with one FNG… Welcome @bore

COT: Holding each other’s arms up in prayer

lower bod beatdown

Chattahoochee, Doubtfire, Fireplex, fly catcher, fng poncho, Gump, Nugget, Papa Bear, quattro, Ruxpin, Summit, Trion / Leave a Comment / Aegis, Georgetown, Milton, DE, Uncategorized / By Josh Walstead

1/11/2020. georgetown. aegis. nugget on Q.

warm up-20 ssh, cherry pickers, windmills…butt kicks, high knees, L & R kareoke.

mosey to alley for mike tyson set of 5s. mosey back to circle.

leg station-50 step ups, 25 single leg squats (each leg), 50 scissor jump squats.

wosey to stairs. line up in plank position. lead guy runs (two touch each stair) up and down stair case to back of line. 3 x. wosey to circle for 3rd f.

galations 6:7

mosey to middle school for quarter pounder…sprint to 1st, 25 american hammers, nur back…sprint to 2nd, 25 leg raises, nur back…sprint to 3rd, 25 reverse crunch, nur back…sprint to 4th, 25 big boys, nur back…mosey to circle.

1/9/2020

Chairman, Chappie, Loose wheel, Papa Bear, Ruxpin, Semi / Leave a Comment / DE, Milford, The Grit Mill / By Jason Dypsky

QIC: Semi

WARM-A-RAMA

20 All i/c
Seal jack
Plank jack
Windmill
Ssh
Seal wave
Cherry picker

THANG

Mosey to front steps of library
10 box jumps
10 hand release merkins
Up the steps 2 at a time and back down
10 each leg split squats
20 wide merkins
Up the steps 1 at a time and back down
5 tempo squats-3 count i/c
5 diamond merkins
Up the steps 2 at a time and back down

Mosey to park across the river
Using walls in park
4 rounds
10 derkins
10 urkins
20 double count flutter kicks

3rd F
Marriage after God – podcast
Communication
Date night
Community

Toy soldier set
50 lbcs
30 e2k
15 big boys

Mosey to bridge – crawl bear across
Mosey back to library

6 HIM showed today; semi, Chappie, Ruxpin, papa bear, Chairman, FNG loose wheel

Number Rama
Name rama
Cot

Record numbers for a short jog around the block

Beeker, Bovine, Chairman, Chappie, Chattahoochee, Doubtfire, Forky, Leatherman, Phyfe, quattro, Ruxpin, Semi, Streudel, Summit, Trion, Vanilla / Leave a Comment / CHOP / By Zach Hayes

https://youtu.be/Qw3gp30gllw

Warm Up-

20 each IC

SSH

Cherry Pickers

Have a lot to get in a short period of time…

The Thang:

Mosey to HR Block where we completed a Toy Solider set 60,40,20

Mosey to Food Lion bear craw from first light pole to second for 20 hand-release merkins. Lt. Dan to 3rd light pole for 50 double count flutter kicks.

Take a right out of Food Lion and Mosey down to Morris Av and back up to the car wash.

Break for 3rd F.

Wall sit while each PAX completes 10 V-ups.

Mosey back to CHOP.

Name-O-Rame

COT

Primis 1/8/2020

Chappie, Summit, Wildwing / Leave a Comment / Lewes, Primis / By Anthony Savini

1/8/2020

QIC- Summit

Warm up-

20 each IC

SSH

Mountain climbers

Arm Circles

WindMill

Cherry pickers

The Thang–

Mosey to public parking lot

1 set of Bolt 45s

1 toy soldier set

Mosey to pavilion on other side of bridge

25 dips IC

High plank for 30 count , Low plank for 30 count

15 dips IC

HP for 15 count , LP for 15 count

10 dips IC

HP for 10 count , LP for 10 count

Mosey to wheel house sign.

Lt Dan across lot, 10 Mexican jumping beans.

Lt Dan back, 10 Mexican jumping beams.

Mosey back to parking lot.

1 Toy soldier set

1 set Bolt 45s

Break for 3rd F

Mosey to basketball courts –

40 lbc

40 merkins

Name-O-Rama

COT

3rd F- (Thank you Vanilla For sharing this yesterday)

“BE CAREFUL WHERE YOU

GET YOUR COUNSEL

Blessed is the man who walks not in the counsel of the

ungodly, nor stands in the path of sinners, nor sits in

the seat of the scornful; But his delight is in the law of

the LORD, and in His law he meditates day and night.

He shall be like a tree planted by the rivers of water,

that brings forth its fruit in its season, whose leaf also

shall not wither; And whatever he does shall prosper.

PSALM 1 : 1 – 3

The brilliant first psalm contrasts the righteous and the wicked. Leaders, take note because the difference between the two seems to be where they get their counsel! Observe how a foolish leader can be led astray by a corrupt inner circle:

1. The leader begins to browse for the wrong counsel.

2. The leader begins to listen to the wrong voices.

3. The leader joins the wrong inner circle.

A wise leader meditates on God’s Word day and night.

Note the results of receiving counsel from the right inner circle:

1. Stability

2. Inward nourishment and refreshment

3. Fruitfulness and productivity

4. Strength and durability

5. Success

The Maxwell Leadership Bible”

Excerpt From

Leadership Promises for Every Day

John C. Maxwell

https://books.apple.com/us/book/leadership-promises-for-every-day/id614745863

This material may be protected by copyright.

Dreary day beatdown

Leave a Comment / Aegis, Georgetown / By Alan Jackson

QIC- Chattahoochie

6 HIM beat the fartsack and endured the raindrop to post at the aegis for a little stroll out to rt 113 and back

Warm up- 25 SSH, 20 Windmills, 15 Seal jacks, 15 Cherry pickers, 15 Smurf Jacks all in cadence

The Thang- Mosey out west market street to rt113 M&T parking lot for the first pain station

20- Bobby Hurleys

20 Merkins

Captain Thor- 1 Big Boy 4 American Hammers 1:4 ratio up to 10:40

Mosey thru Parking lot to side street and back to Georgetown middle school

for 2 rounds of BLIMPS across front school yard.

5 burpees

10 walking Lunges each leg

15 Imperial walkers 4 count

20 Merkins

25 Plank Jacks

30 Squats

Mosey back to the circle for (5) 8 count body builders

(1) Squat, (2) legs out to plank position, (3)/(4) Merkin, (5)/(6) Plank Jack, (7) Legs back in to Squat position, (8) stand back up.

Dragon Crawl 1/4 way around circle, bear crawl 2nd 1/4, crab walk 3rd 1/4 duck walk 4th 1/4

Followed up with number rama, Name-o-rama and COT

3rd F borrowed from the Q source

Men hunt best in a pack.

Eyes to the side have animals that hide

Eyes to the front have animals that hunt

mans eyes are up front. We are hunters not hiders in fact we are the aoex predator of the worlds apex predators. but unlike the other hunters are success is not based upon our strength, speed or size of out fangs. it is our ability to hunt together in a very complex way that puts man at the very top of the food chain. no other animal can do that. some animals like wolves hunt in packs because they have envolved to be more successful that way, but their focus is based upon their prey, what they see before them their eyes are up front. when they claim their prey it is distributed along a vertical pecking order starting with the alpha male of the pack.

the man pack hunts differently instead of focusing on its prey a man works cooperatively with other men in the pack to see what may be behind them he realizes that his eyes up front can only see from 9 through 12 to 3 o’clock he is blind to his 6 unless another man watches it for him. After all what good is the hunt if the hunter himself is taken out from something that sneaks up on him from a place that he himself can not observe. no man can see his own 6. having hunted that way as part of a team man also distributes the catch that way. instead of vertical distribution driven by status man shares the bounty horizontally in reconition of the value of each member brings to the overall success of the effort. the man that watches the 6 is just as important as the man that throws the spear.

1/2/2020 CHOP

Beeker, Doubtfire, Fireplex, Forky, Gump, Phyfe, quattro, Streudel, Trion, Wildwing / Leave a Comment / CHOP, Milton, DE / By Brian Ney

WARM-O-RAMA

20 SSH IC

20 WINDMILLS IC

20 CHERRY PICKERS

BOLT 45

20 SMURF JACKS

15 morocan nightclubs

THE THANG

Welsh remained in parking lot stay in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. Go until you get to 10 reps each

Chairman lap– Took lap around block

Doracides

Dora’s twin sister and she is a lil’ cray cray. Use the same concept as the regular Dora, 2 PAX work together to reach cumulative exercise goals of 100, 200, 300, and 400 reps. The difference comes in the sprint, instead of running 100 yards you will do suicides instead. 1 PAX member will execute as many reps as possible while PAX 2 sprints to cone 1 (or use a pole, tree, etc. for your point of turnaround), 1 burpee, sprint back to partner, touch, sprint to cone 2, 2 burpees, sprint back to partner, touch, sprint to cone 3, 3 burpees, sprint back, switch with partner. PAX member picks up where PAX member doing the exercises left off.

· 100 merkins

· 200 LBC

· 300 squats

· 400 Overhead air-presses

F3 Message

We just celebrated the New Year 2020. Rougly 41 % of all Americans make New Years resolutions, and only 4% of those will actually stick to their resolutions. Failure overtakes the new year new you mentality, and before you know it, here we are again a whole year youfailed to commit to something. everyone has failures. most successful people aren’t those that have never failed. Rather, after they failed, learned from their mistakes. Just like the stats prove most americans will set goals and they will start out really well but temptation creeps in and they will slip a little, and they will slip a little more, and then before you know it resolution 2019 gets labeled as a year characterized by failure. And you find yourself by february with the “Well 2019 i didnt stick to my resolution but next year I will do something about it” Praise the Lord that God does not think the same way about us. You see his mercies are new everyday. Everyone fails but the fact is that God will forgive us immediately. We no longer have to wallow in our shame and despair. If we believe in Christ we are still going to make mistakes and be riddled by failures but the fact remains, God loves us unconditionally and we don’t have to wait until the New Year to resolve our problems.

Through the Lord ’s mercies we are not consumed, Because His compassions fail not. They are new every morning; Great is Your faithfulness. “The Lord is my portion,” says my soul, “Therefore I hope in Him!” The Lord is good to those who wait for Him, To the soul who seeks Him.

Lamentations 3: 22-25

Therefore, if anyone is in Christ, he is a new creation; old things have passed away; behold, all things have become new.

II Corinthians 5:17

Block Work at CHOP

Beeker, Chairman, Chappie, Chattahoochee, Doubtfire, Fireplex, Gump, Phyfe, quattro, Ruxpin, Streudel, Trion, Waterfall / Leave a Comment / CHOP / By Jordan Warfel

Or “Shut up you loud crazy people!!”

Waterfall on Q for a warm but moist gloom at CHOP.

We warmed up with the usual: Side Strattle Hop, Cherry Picker, Moroccan Night Club, Seal Jack.

The Thang: Overhead carry the blocks to the tooth pulling place. Pair up for block work. 100 squats, 100 LBCs, 100 presses, all with the blocks. Done as a team. While one partner does the exercises the other lunges across the parking lot and mosey back. We stopped when a neighbor opened the window and yelled at us.

Carried our blocks back to the AO to finish. Then we mixed things up. One partner side steps across the parking lot while the other does the UPS. Each partner does the parking lot twice. Then partner mosey across the parking lot and nur back while the other partner holds the block in Al Gore position. Each partner does the parking lot twice.

F3 Message. Don’t let your New Year’s resolutions just be wishful thinking. 1. “Budget” your plans. Know what it is going to take and how you are going to get there. 2. You need “councilors.” Tell your M and your friends about your plans. 3. “Commit to the Lord.” Make sure your plans are consistent with God’s will for your life.

Finished up with some Mary.

Count-a-rama Name-a-rama

New FNG is named “Beeker.” He is a science teacher. Welcome Beeker!!

COT

1/1/2020 Field of…….Dreams??

Chairman, Chattahoochee, Gump, Phyfe, quattro, Ruxpin, Semi, Wildwing / Leave a Comment / Lewes, Primis / By Brian Ney

Warm-o-rama

20 SSH IC
20 Crab flippers IC (see what I did there?? 2020 AYE!!)
Bolt 45 (uggg)
20 windmills
20 smurf Jacks (double uggg)

The Thang

We stayed at the basketball courts for the first part of our beatdown and did the Webiside routine. A standard suicide but instead of touching each line the pax does an increasing number of merkins at each line. Run to the first line, do one merkin, run back to start, run to next line, do two merkins, and so on until you get to 10. A running form of the Jack Webb
Moseyed over to the baseball diamond where we started the field of dreams routine Start out by counting off by fours. 1s start at First Base AMRAP Squats until relieved. 2s at Second Base do AMRAP Mercans until relieved. 3s at Third Base do AMRAP LBC’s until relieved. 4s at Home Plate will perform 15 Burpees then run to First, relieving the Pax there. Continue until all Pax have done the Burpees.
Insert first part of F3 Message here: Q Gump read the final speech from the movie courageous details will be at the end of the Backblast.
Continued the field of dreams routine this time we swapped the exercises to all mary exercises. Home plate still did 15 Burpees, 1st base did sets of 2 BBSU and 10 overhead presses AMRAP, 2nd base did American hammers, and 3rd base did flutterkicks
Started the Bear Crawl Ring of fire: PAX lined up and bear crawled around the baseball diamond upon Q’s “halt” the first person in line did 10 merkins, while everyone else planked, than “crawl” everyone crawled until again the Q “halted” then the next HIM would do 10 merkins while everyone planked and than “crawl” rinse and repeatuntil everyone in line did 10 merkins.
2nd 3rd F message inserted here where QIC Gump read “The Resolution” (Image at end of BB)
Everyone gave quatro a Big High five after this one during the last Bear Crawl ring of fire quatro accidentally said the words “Crawl bear” so the next exercize was inspired by quatro. During this exercise we started the “Crawl Bear ring of fire” it was just as fun as bear crawl ring of fire except it super sucked. as you can imagine we craw bear’d around the baseball diamond and on the “halt” command everyone planked while 1 HIM did merkins than “crawl” and everyone crawled until “halt” than the next HIM took his turn doing 10 merkins while everyone else planked rinse and repeat until everyone did 10 merkins. and we had to crawl bear home.
Wosied back to the basketball diamond where we ran 3 sets of suicides , ran to foul shot line touched line, back to basketball hoop, half court and back, opposite foul shot line and back, and opposite out of bounds line and back, opposite foul shot line and back, half court and back, foul shot line and back was 1 round with 10 count in between each set.
Number o rama
Name o rama
COT

Overcomer

Chappie, Papa Bear, Ruxpin, Semi, Waterfall / Leave a Comment / DE, Milford, The Grit Mill / By Jason Dypsky

QIC: Semi

WARM-A-RAMA

20 All i/c
Seal jack
Plank jack
Windmill
Ssh
Seal wave
Cherry picker

THANG

Mosey to intersection of front str. and walnut str.

10 mike Tyson’s
Nur to top of hill

Mosey to playground behind Milford church of God

3rd F

“Overcomer”
What defines who you are? Your job? Your spouse, your partner, your accomplishments? Does your sense of well-being and satisfaction come from dependence on your position or friends or appearance or skills?
What would you do if all that were taken away?
“Cross country is a very difficult sport. From the time you start, you do not stop or pause until you cross the finish line. And in many regards, that’s like our life; that’s our journey of faith.”
“Being an overcomer means there is pain, discomfort, inconvenience, life’s tough, and yet you have joy and peace and all the stuff that you can only have if there is an anchor in your soul.”
“Being an overcomer means you keep your head up and you know that you’re going to get through it; you figure out a way to get through it, you keep your faith strong, you get through it, and you just thank God.”

3 rounds of 15
Swerkins
Hanging knee raises
big boys

Mosey back to library

Side plank for 20 count each side

5 HIM showed today; semi, Chappie, Ruxpin, Waterfall, papa bear

Number Rama
Name rama
Cot