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lower bod beatdown

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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.

Gritt Mill 12/5/19

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Warm-o-Rama

  • 25 SSH IC
  • 12 CHerry Pickers IC
  • Bolt 45
  • 12 Windmills
  • 25 smurf Jacks
  • 20 Rosalita Wip

The Thang

  • Mosey .25 to parking lot, Welsh Dragons across parking lot, 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 PJ, and 2 shoulder taps etc. all the way until we reached other side of parking lot.
  • COntinued Mosey another .25 Miles over Milfords beautiful riverwalk bridge until we got to our pain destination
  • At our pain destination we did 10 Burpees, did a lap around church, did 10 burpees and 20 jumping beans did lap around church, did 10 burpees, 20 jumping beans, and 30 Merkins, did lap around church, Inster F3 message here details are down below. Did 10 merkins 20 MJB, 30 merkins, and 40 Prison Squats, lap around church. FInally 10 Burpees, 20 MJB, 30 Merkins, 40 Prison squats, and 50 LBC.
  • Mosey back to AO

COURAGEOUS LEADERSHIP daily devotional

John Haggai defines leadership as, “the discipline of deliberately exerting special influence within a group to move it toward goals of beneficial permanence that fulfill the group’s real needs.” I feel that the most significant word in this sentence is ‘influence’ and so we can say in brief, “Leadership is Influence.” Growing up, the image I had of a leader was that of someone who headed an institution. But I soon realized that I was a leader in my home, in my church and in my friends’ circle because of the influence I exerted on these groups. As we go higher in our leadership position we influence more people. We can identify people as good or bad leaders depending on what kind of influence they exert. The recent ‘Arab Spring’ exposed so many leaders in the Middle East and Africa who exerted a bad influence on their countrymen. 

Nehemiah is an example of an excellent leader. When it was reported to him about the miserable state of the Jerusalem wall, he was a captive in a foreign land. His immediate reaction was of great sorrow. But he also fasted and prayed, confessing the sins of the Israelites and asking for God’s guidance in his future endeavors. He saw the need and heard the call. He already had a good job of being the king’s cup bearer, but took the risk of pursuing a difficult task. He faced mockery but continued to deal with injustice. Indeed he motivated and gave leadership and direction to a hopeless and demoralized people. Nehemiah’s dependence on God and his positive influence on the people enabled them to rebuild the wall in fifty two days. Not only did he rebuild the wall he also made the people confess their sins and affirm their faith in God’s Law. The book of Nehemiah ends with a simple prayer, “Remember me with favor, O my God.”

When we look around us we will notice that people are looking for good leaders. Jesus was moved with compassion when He saw the multitudes that “were harassed and helpless, like sheep without a shepherd.” (Matt.9:36). Are we ready to be the godly influencers

Proverbs 11

Where there  is no counsel, the people fall; But in the multitude of counselors there  is safety.

Proverbs 11:14 NKJV

Irish Road Bowling

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PAX: Chairman, Chappie, Gump, Leatherman, Ruxpin, Semi, Summit

POSTED IN: : Lewes, Delaware

QIC: Wildwing

WARM UP: Side Straddle Hop x 21 IC, Windmills x 21 IC, Morrocan Night Clubs x 21 IC, Annie x 21 IC, Failure to Launch x 5 IC

The Thang: In small towns across Ireland, the sport of road bowling has a long history. Teams roll or throw a ball down the road, chase after it, and throw it again until you come to the next village.

Today, Lewes had its first practice session when the Pax sprinted after their ball down Second Street and stopped periodically to enjoy this routine:

Burpees x 5-10 IC, Alabama Ass Kickers x 5-10 IC, Boat And Canoe on command, Bobby Hurleys x10-20 IC, Three Amigos Circle Walk.

THIRD F: The Science of Charity: Modern research indicates that charitable acts and giving have both economic and psychological benefits for the giver.

… The Turtle Story: On his way to an important meeting, an F3 member decided to not crush a turtle sitting in the middle of the road. Instead, he pulled over, grabbed the turtle, and placed him safely in tall grass off the road. Turtle winks at F3 driver. Good vibes all around. Next to turtle is $82 in cash. Moral: Charity pays.

…Kitty Studies: members of group each given $100 and told they can either keep the money or contribute to kitty that their leader can share equally with everyone. Some folks pocket their $100. These individuals rarely chosen as the leader. Instead, the chosen leader is often the first person to put their $100 into the kitty. Moral: Charity creates leaders and / or leaders are charitable.

See : Why Giving Matters, Arthur Brooks, AEI,

  • Back to Post: Bruce Lee Super Set (Amerian Hammer, Leg Raise, LBC, Heel Touch x 20 IC)

Count Off and Name A Rama

COT

Respectfully submitted – Wildwing

CHOP Crunchville

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Date: November 14, 2019

QIC: Wildwing

Lovely 22 degree morning greeted HIMs at the CHOP. Little known fact (since she never told anyone her age): Wildwing’s Mom would be 100 years old today.

WARM-O-RAMA: Side Straddle Hop, Imperial Walker, Windhills, Cherry Picker, Morrocan Night Club (IC x 20)

Stage I: CHOP circuit run

Stage II: Thirty and Ten Workout: Intense exercise for 30 seconds followed by 10 second recovery

  • Firefighter, Knee Crunch, Glute Bridge, Bike Crunch, High Knees, Reverse Crunch, Mountain Climber, Windshield Wiper, One Leg Bridge Crunch, Spiderman Crunch Standing Side Crunch

Stage III: Lt. Dan’s with blocks

Stage 4: Thirty and Ten Workout Repeated

Third F: The theme was Leadership and Elections. Once upon a time, the President faced dismal reelection prospects because the country had largely lost faith in his Administration. Losses in the Wilderness and in the Crater Massacre outside Petersburg were astounding. Lincoln met quietly with Grant and warned that he should expect McClelland to be elected President within months. A few weeks later, Sherman entered Atlanta and Lincoln was reelected.

Query: How often do Presidents (or any leader) display the following qualities that help define an ethical leader?

  • Justice
  • Respect for others
  • Honesty
  • Humane treatment of others
  • Commitment to team building
  • Value driven decision making
  • Intolerance of unethical behaviors

These are not the easiest standards to uphold and Lincoln, like all HIMs, certainly missed here and there. Nonetheless, it is still worth aiming high even when we fall short.

NUMBER-RAMA, NAME-O-RAMA

COT – BOT

Friends facing medical diagnoses and nephews on deployment along with any number of requests that were unspoken over the years.

Respectfully, Wildwing

F3 Monterey-Iron Pax Challenge Week 4

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Date: September 28 2019

Participants: ThisOneTime, Sharkbait (respect), Bergundy (respect), Psyc, Screech, BreuHaha,

Warm up: sidestraddle hops, imperial walkers, and arm circles

  • The workout (3 rounds for time)
  • 100 merkins and/or squats
  • 100 yard coupon carry out and back (200 total)
  • 100 coupon swings and/or Bonnie blairs
  • 100 yard coupon carry out and back (200 total)
  • 100 coupon thrusters and/or traveling lunges
  • 100 yard coupon carry out and back (200 total)

Result: Workout called at 0800. Recorded times: Burgendy at 52:50 (Respect!)

Primis Cooper workout

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Warm-o- Rama-

20 SSH, 20 Cherrie pickers, 20 moracin nightclub, 20 windmills

The Thang:

PAX stayed at basketball court for a few ab exercises:

  • Growing Paing
    • 30 LBC OYO
    • 30 Big Boys OYO
    • Superman 30 count IC
  • Sweat angels- PAX layed on backs with hands and feet 6 in off ground and made beautiful sweat angels 22 IC
  • Short mosey to baseball diamond followed by the Cooper routine:
    • PAX moseyed around perimeter of baseball field ( not baseball diamond)
      • Once we reached home plate we did 10 burpees, 10 squats, 10 merkins, and 10 Big boys, followed by another lap around baseball field only to do 9 of each, rince and repeat until we passed 5 burpees, 5 squats, 5 merkins, and 5 Big boys where we read the F3 Message.

John 15 1-17:

John 15 1-17 “I am the true vine, and My Father is the vinedresser.  Every branch in Me that does not bear fruit He takes away; and every branch that bears fruit He prunes, that it may bear more fruit.  You are already clean because of the word which I have spoken to you. Abide in Me, and I in you. As the branch cannot bear fruit of itself, unless it abides in the vine, neither can you, unless you abide in Me. “I am the vine, you are the branches. He who abides in Me, and I in him, bears much fruit; for without Me you can do nothing.  If anyone does not abide in Me, he is cast out as a branch and is withered; and they gather them and throw them into the fire, and they are burned. If you abide in Me, and My words abide in you, you will ask what you desire, and it shall be done for you. By this My Father is glorified, that you bear much fruit; so you will be My disciples. “As the Father loved Me, I also have loved you; abide in My love.  If you keep My commandments, you will abide in My love, just as I have kept My Father’s commandments and abide in His love. “These things I have spoken to you, that My joy may remain in you, and that your joy may be full. This is My commandment, that you love one another as I have loved you. Greater love has no one than this, than to lay down one’s life for his friends. You are My friends if you do whatever I command you.  No longer do I call you servants, for a servant does not know what his master is doing; but I have called you friends, for all things that I heard from My Father I have made known to you. You did not choose Me, but I chose you and appointed you that you should go and bear fruit, and that your fruit should remain, that whatever you ask the Father in My name He may give you. These things I command you, that you love one another.

After a short Bible message we continued the Cooper routine until all PAX reached 0 For a total of 11 Laps around the baseball field 55 burpees, 55 squats, 55 merkins, and 55 bigboys. We finished our beatdown with a COT

Escalator

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Welcome FNG Papa Bear!

Warm Up: Side Strattle Hops IC, Cherry Pickers IC, Seal Jacks IC, Windmills IC

The Thang: The Escalator with 6 pain stations.

The way this works is that you start with 10 reps of an exercise at the first station. At the next station you add 20 reps of a different exercise to the first. At the next station you add 30 reps of another exercise and so on. Our exercises were as follows. 10 Burpees, 20 Australian Snow Angels, 30 E2Ks each side, 40 squats, 50 high knees, and 60 LBCs. Australian Snow Angels is when you lay on your belly in the superman position and then move like you are making snow angels.

The Message: I talked about how my M was attacked by a dog and how God and her self defense training protected her. I read a few verses about God’s protection and wisdom’s protection. The take away is two fold protection. We need to be wise and depend on God. The verses are here.

Sunny Sunrise

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20190821

Q Sharkbait 

Pax Burgundy, Flea, High Ball & Beach

Warm Up

SSH 50

IW 50

Don Quixote 20

The Thang

Super 21

Super 21: Do 1 merkin followed by 1 situp; 2 merkins / 2 situps; 3 merkins / 3 

situps, etc., etc. ……. up to 21 merkins/ 21 situps (total of 231 merkins and 231 

situps). Insert other exercises in between to allow for recovery (Super 21 

#1 – #10,Monkey Humpers x 21, Super 21 #11-#15, Squats x 21, 

Super 21 #16-#18 Calf Raises).

 Imperial Walker Squats 10 OYO.

Gas Pumps IC 20

COT

Nine of 48

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20190817

Q Sharkbait 

Pax Burgundy, Bruhaja, Cleveland Rocks, Beach, Butter Knife, This One Time, FNG Psyc & Flea 

Warm Up

SSH 50

Imperial Walkers 50 IC

CooperHead Squats 30 IC

Imperial Squat Walker 10 OYO

The Thang

Bearpees- from goal line, Bear crawl to the 10, 1 Burpee, Bear crawl to the 20, 2 Burpees, Bear Crawl to 

the 30, Bear crawl to the 40, 4 Burpees, bear crawl to the 50, 5 Burpees. Return to the Goal line in 

reverse. 5 Burpees, Crawl bear to the 40, 4 Burpees, Crawl bear to the 30, 3 Burpees, Crawl Bear to the 

20, 2 Burpees, Crawl bear to the 10, 1 Burpee, Crawl bear to the goal line.

11’s Merkins and Under Dogs

COT

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