Milton, DE

Milton, Delaware

Baker’s Dozen

Date: 05/07/19

AO: Chop, Milton, DE.

QIC: Fireplex

Warm up – Welcome to FNG and Disclaimer Given

SSH – 20 IC

Cherry Pickers – 20 IC

Ballerina Toe Squats – 20 IC

Mountain Climbers – 20 IC

Windmills – 20 IC

The Thang

Mosey to H.O.B. circle – approx. .3 mile

Sheldon Cooper – Pax completes one lap around the circle then completes, 10 Burpees, 10 Squats, 10 merkins & 10 Big Boys descending to 1 each of each exercise. The circle is approx. .08 tenths of a mile or 400 linear feet/135 yards….but who’s measuring….:)…

F3 Message – see below

Mosey back to CHOP – approx. .3 mile

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

F3 Message 05/07/19

Below are excerpts from the blog site ActiveChristianity.org by Brunstad Christian Church in reference to Forgiveness.

Forgiving others can be really difficult

“Forgiving others is important, but sometimes it can be really difficult to do. Why should I forgive, and how can I do it?

“Then Peter came to Him and said, ‘Lord, how often shall my brother sin against me, and I forgive him? Up to seven times?’ Jesus said to him, ‘I do not say to you, up to seven times, but up to seventy times seven.’” Matthew 18:21-22.

“For if you forgive men their trespasses, your heavenly Father will also forgive you. But if you do not forgive men their trespasses, neither will your Father forgive your trespasses.” Matthew 6:14-15.

Forgiving others who have wronged you, whether for a relatively small thing, or for a seriously damaging act against you, can sometimes seem like an insurmountably difficult thing to do. In some cases it’s a process that really takes time. Yet, the Bible is crystal clear on the necessity of it. And there are no caveats such as “unless,” “if,” or “but.” As in all things, we need to look to our Forerunner, Captain, and Master as our example.

“Father forgive them”

Christ suffered unrighteousness—even cruel unrighteousness. No one could have suffered more unrighteously than Christ. And some of the last words He ever uttered were: “Father forgive them, they know not what they do.” Is it easy? No. Is it impossible? “All things are possible to him who believes,” said Jesus. (Mark 9:23) All things.

And when you don’t have the power, when you know that it is not in you to forgive, then you have to find it in Christ. “I can do all things through Christ who strengthens me.” Philippians 4:12-13. Does forgiving negate the pain you have suffered? Does it reverse the things that have happened to you? Does it mean the person who wronged you doesn’t have to take responsibility for his/her actions? No, but you will be free from the thoughts of hatred and bitterness and the burden they are. Forgiveness is not only done for the sake of the one you are forgiving, but for your own sake, so that you don’t have to live with the burden.

“But to you who fear My name the Sun of Righteousness shall arise with healing in His wings; and you shall go out and grow fat like stall-fed calves.” Malachi 4:2.

The fact that you forgive someone does not condone what they have done, nor does it by any means make it all right. Trust is not implicit in forgiveness, nor is forgetting obligatory. “Forgive and forget” is not a Biblical quote. It is one thing to be wary and aware, and another thing to hate and resent.

God is righteous

Ideally the one who has harmed you would repent and atone for what they’ve done as well. But make sure your healing is independent of that. You should forgive regardless of their attitude. Their sins are between them and God. It is right for someone to face up to the consequences of their actions according to earthlyRefers to everything of this earth, as opposed to heavenly things. Example: Earthly treasures/heavenly treasures. The earthly things pass away (are temporal), but the heavenly things are eternal. (Matthew 6:19-21;authority and law, and they will also someday stand before God’s face and have to give account for their actions, and God is righteous above all else. But judgment and vengeance belong to God.

It is important to note that forgiveness is not a feeling, it is a choice. Choosing forgiveness will mean that you have to go to God on your knees for the power to forgive. It’s choosing not to let thoughts of hatred rule in your heart. It’s choosing to go to God to find help and comfort instead of dwelling on the past, even when our feelings would rather do anything but. The power we need for this we get from the Holy Spirit. Jesus, “when He was reviled, did not revile in return; when He suffered, He did not threaten, but committed Himself to Him who judges righteously.” 1 Peter 2:23.

Draw near to God, and in His love you’ll find everything you need.”

Respectfully Submitted,

Fireplex

Going Postal

Date: 5/2/19

QIC: Chappie

YHC is a little behind the ball on getting this BB posted, but its better late than never. Last Thursday workout was brought to you by Bo Derek…i.e. 10 HIM won the first battle, struck down the fartsack, and posted for a Chappie beatdown. First we got in the Warm-O-Rama, then we mosey’d to the Post Office. YHC figured a federal building would be a the best place to workout on our nation’s National Day of Prayer. Here’s how it all went down…

Warm-O-Rama:

Disclaimer stumbled through

  • SSH – 18 IC
  • Cherry Pickers – 18 IC
  • Nipple Scraper Merkins – 5 OYO (remain planked)
  • Merkins – 10 IC
  • Seal Jacks – 18 IC

Patriot Run to the “oval track” in front of the Post Office. You gotta love running with Old Glory!

The Thang:

Once reaching at the Post Office, PAX circled up while YHC stationed two 40# sandbags (restrictor plates) at each end of the oval. PAX paired up and completed the following exercises. One rule: No one could pass a sandbag. If there was a sandbag in your lane around the oval, you had to carry it half-way around (opposite end). 3rd F was introduced, then shared at the end of each round. Since it was the National Day of Prayer, each portion was contained in a letter that volunteers opened and read amongst the PAX

Intro:

Exercises: (Partners switched back and forth until the accumulated reps was accomplished)

  • 100 Merkins
  • 200 Squat Jumps (side-to-side)…YOWZA!!
  • 300 American Hammers

Chattahoochee said something about Burpees, so…YHC shared the following, encouraging PAX to take some time to pray throughout the day. This was followed by the PAX doing Burpees while Chattahoochee ran the oval one last lap.

PAX collected the 2 sandbags, the shovel flag, and mosey’d back to the AO to return right on time – 0600hrs.

COT:

  • Announcements: Aegis closed Saturday, workout to be held at CHOP; Mystery Dinner at Milton Firehall Saturday evening 5-9, etc.
  • Prayers: Continued prayers for Brenda & Denny, Chairman’s mom & Dad; PRAYER FOR OUR NATION, not just today but especially today

BOM:

Great work by all the PAX, nothing but love expressed during those Jump Squats. Always appreciate the chatter! He, he! As always YHC was humbled and honored to lead.

~Chappie, out!

C’mon -Lewes is fun! EH the men!

QIC- Summit 

WarmUp  IC 

Chairman lap around the courts

SSH 

Moroccan NC

Wind Mill 

Cherry Picker 

Mountain Climber 

SSH 

The Thang-

Before leaving the Courts- 

Modified Toy Soldier set – IC 

20 lbc 

15 etk 

10 big boy sit-ups 

1 round of Bolt 45s 

Mosey to Park Pavilion 

3 rounds of merkin/squats/lunges 

20 merkins 

20 squats 

20 lunges (10 each leg) 

Mosey to park behind Museum

3 rounds of dips/step ups/sit-ups 

20 dips 

20 step ups (10 each leg)

20 Ruxpin Sit ups  

Mosey to public Parking Lot 

3 rounds of Parking lot suicides 

Lt dan to 1/3 way and back 

Nur to 2/3 way and back 

Side shuffle to end and back 

Mosey to steps by bathrooms – split group in half 

1 round of burpees/merkins/ Am Hammer

1 group does burpees at bottom of steps 

Run up steps 

20 wide merkins 

20 American Hammers  

Switch for 1 round 

Mosey back to courts 

Quick 3rd F- 

Never let someone’s opinion or rejection of you dictate who you are.   Often their response to you is simply a lack of self image on their part.  

Name-A-Rama 

COT 

Body Temp Rising

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

On the run

QIC : semi
4/24/19
Warm up

25 Seal jacks. I/c
20 Cherry picker. I/c
Capri lap
25 Seal wave. I/c
20 Windmill I/c
Capri lap
25 Ssh. I/c

THE THANG

Mosey to alley by bank

10 chicken peckers i/c

10 derkins i/c

Mosey to grassy hill along water south of bridge

Crawl bear down hill,
5 burpees
Bear crawl up hill,
5 burpees

X 2

Mosey to parking lot by bridge

Danger lt. Half way across lot, jailbreak back to start.
Nur full length of lot mosey back to start
Side shuffle across lot, 25 lbcs, side shuffle back to start

Mosey back to AO

3rd F

From True Competitor, #50, Don’t believe everything you believe. Train your brain.


10 HIM showed – semi, Chairman, Chattahoochee, Ruxpin, leatherman, summit, Wildwing, hideous, FNG (rocky), FNG (megabit)

Number Rama

Name Rama

COT

Mary no mercy!

9 PAX posted this morning for too much Mary! Waterfall on Q.

The Warm Up: 20 SSH IC, 20 Moroccan Night Club IC, 20 Cherry Pickers IC, Bolt 45 (AKA zoo keeper special)

The Thang: PAX teamed up in pairs of two. Half shuffled with their ruck sacks around the church. The other half did Mary. Then they swapped. We did Mary off of this sheet provided by Waterfall’s M, “Flamingo.” See the sheet here:
https://darebee.com/ab-exercises.html We got through the “side jack knives” before we ran out of time.

The Message: Q read from the Easter story, John chapter 20. Waterfall commented that he is like Peter because he is always getting outrun.

Countarama, Namarama, COT

The Robert Mueller Report

APRIL 18, 2019

PAX: Chappie, Fireplex, Chattahoochee, Ying Ying, Summit, Chairman, Ruxpin, Waterfall, Semi, Toy Soldier, Wildwing

POSTED IN: CHOP, Milton

WARMUP (IC x 20):  Jumping Jacks, Morrocan Nightclub, Cherry Pickers, Windmill

THE THANG:  Based upon irrefutable press reports, the PAX received an early summary of the investigation:

1.  “The Wall”:  Lt. Dan carries cinder blocks from point to point.  And back.  Mosie one block.  20 jumping jacks.

2.  Russian Meeting – Junior’s Report:  one block interval run with 20 jumping jacks. Mosie to parking lot.  2x

3.  Clinton Russian Reset:  Bear crawl 20 yards, 10 jumping knee touches at “Reset” 6x

4.  Pelosi Virtual Wall:  Al Gore’s with partner doing 20 American Hammerjacks.  3x

5.  Clinton Reset repeated

6.  Mosie to corner for F3 summary of “3 blank page” method for resolving conflicts with others – one page with their positive attributes, one page with negative attributes, one page with action steps such as ignore, contront, accept, or fire.

7.  Russian Meeting – Jared’s Report: two block interval run using “30-20-10 ” methodology

8.  Unbuild Wall – Lt Dan cinder block removal at CHOP

Count-o-Rama and Name-o-Rama

COT

Wildwing on Q (with thanks to Cpt Mueller, recipient of Bronze Star and Purple Heart).

Rain & Wind… just another day at the AEGIS

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….

Lt. Danger Bridge

4/4/2019

QIC : semi

10 HIM showed this beautiful morning. The thang took to long so we had mosey back without a 3rd F.
Warm up

22 Seal jacks. I/c
19 Cherry picker. I/c
22 Seal wave. I/c
19 Windmill I/c
22 Ssh. I/c

THE THANG

Mosey to park

Pair off

1 pair of HIM mosey to bridge and lt. danger across and danger lt. back across bridge and mossy back to pax. Rest of pax will AMRAP the other exercises.

Derkins
Pull ups
Burpees
Swirkins


Mosey back to AO

10 HIM showed – semi, summit, Chappie, Chairman, leatherman, Chattahoochee, doubtfire, Fireplex, toy soldier, Ruxpin

Number Rama

Name Rama

COT

Just the 2 of us

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

Scroll to Top