Nugget

Tic-Tac-Gohhh!

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It was great to once again have a Cousin Eddie with us. We had 2 PAX from different regions in SC last week and today we extended a warm (very warm!), humid, and sandy welcome to JAX FL, Gecko. Nothing like getting that F3 Passport stamped! That made it a 12-pack for the beatdown.

This Gloom’s “gameful employment” brought to you by Nugget’s influence. Our brother has a reputation for bringing games into his Q’s, so YHC, looking for a fresh Q idea, decided to throw-down with a man-sized game of sandbag Tic-Tac-Toe. a.k.a. Tic-Tac-Gohhh! Of course, we started with the warmup…

WARM-O-RAMA:

  • SSH – 18 IC
  • Swartz Jacks – 20 IC (just pay attention Leatherman, you’ll get ’em figured out)
  • Imperial Walkers – 20 IC
  • Hill Billy Walkers – 18 IC
  • Crab Flippers (a.k.a. Cherry Pickers) – 20 IC
  • Flying Squirrels – 10 OYO

Mosey down N. Bedford Street to the field on North Bedford Street Park, where PAX would find what pre-ruck rucker Ruxpin caught YHC red-handed setting up prior to the workout: A man-sized Tic-Tac-Toe painted on the field (shout-out to sprayable sidewalk chalk!) YHC should’ve taken a pic because, you have to admit, it did have a cool F3 symbol painted in the middle square.

PAX counted-off by 2’s…well, some of us did. Uh, hem, Doubtfire! It took a couple tries but we got it figured out. Nonetheless, 12 PAX beat the Fartsack to post for this highly excellent game! 12 PAX equals 2 teams of six. Y’all started your Saturday with 2 Six PAX! Here’s how it all went down:

THE THANG:

Teams were set up EXACTLY 100′ feet apart. Team X, with 5 40lb sandbags stacked at their cone marked with X’s. Team O, with 5 40lb sandbags stacked at their cone marked with O’s. On the count of 3, 2, 1 Gohhh! PAX took turns and had to carry a sandbag and carefully place it (like a baby, per Q’s instructions) into the tic-tac-toe design in the middle of the field trying to get 3-in-a-row-tic-tac-toe! Teams played to win the best of 7 rounds.

Round 1: O’s win! (wouldn’t you like to hear THAT more??)

  • Winners, Plank.
  • Losers, 25 Sandbag Squat Swings
    • (Yes kids, sometimes you win, sometimes you lose!)

Round 2: O’s win! (yep, you heard it here first, folks! O’s won 2 straight!)

  • Winners, Plank.
  • Losers, 25 Sandbag Squat Curls

Round 3: X’s win! O’s 2 – X’s 1

  • Winners, Plank
  • Losers, 25 OH Shoulder Press

Round 4: X’s win! O’s 2 – X’s 2

  • Winners, Plank
  • Losers, 25 Bulgarian Ball Busters

Round 5: X’s win! O’s 2 – X’s 3

  • Winners, Plank
  • Losers, 25 Sandbag Pulls (vertical…sack to your Bombjacks!)

Round 6: O’s win! O’s 3 – X’s 3

  • Winners, Plank
  • Losers, 25 Plank Pulls

CHAMPIONSHIP ROUND, Round 7: Teams compete with their best line-up

  • Jack Wins! SOG…Son Ofa Gun!
  • Losers, 18 Burpees (both teams)

Great competition, great fun! We all got stronger, so yep, it looks like everyone actually did win. Hmm…

3rd F Breather: YHC shared a rinse and repeat of a 3rd Word he shared from a life experience which really drove home the Word of God:

Exodus 33:13-15. Moses said to the Lord, “You have been telling me, ‘Lead these people,’ but You have not let me know whom you will send with me. you have said, ‘I know you by name and you have found favor with Me.’ If you are pleased with me, teach me Your ways so I may know You and continue to find favor with You. Remember that this nation is Your people.” The Lord replied, “My presence will go with you, and I will give you rest. Verse 15 reads: Then Moses said to Him, “If your Presence does not go with us, do not lead us up [to the Promised Land] from here.“

  1. As leaders, what’s one thing we CANNOT do without? God’s presence!
  2. Earlier in verse 2 it says that an angel would go with them, but NOT God’s presence.
  3. In verse 3, going into the Promised Land, victory was promised
  4. BUT…God’s presence WOULD NOT go with them. Before Moses pleaded with God later in the chapter, we read that God had planned to withhold His presence from His people.

Have you ever thought about why? This used to confound me until I was walking a trail in the woods across the parking lot from my church years ago, with 2 of my 3 boys. After playing with every stick (guns/swords) and every rock (grenades) it was time to start heading down through the woods, across the field and parking lot toward home. But the boys would not stay with me! After repeated urgings for them to stay with me, without their corresponding response to do so, I, slightly ahead of them on the trail just simply stepped behind a large tree. I literally hid or withheld my presence. I’m their father, so I didn’t do it to be mean or even to make them suffer. I didn’t go home and cruelly leave them in the woods to fend for their 2-yr-old and 3-yr-old selves. I stepped behind the tree to hide my presence for one reason: To hear the words “Daddy, where are you?” They cried out almost immediately and I responded almost immediately. That’s when it hit me! When God hides His presence from us it’s not because He’s mean, wants us to suffer, and it’s not that He is cruel. He simply wants us to recognize His absence and to call out to Him and say, Daddy, where are you? I need your presence in my life, my leadership! I need you God. That’s what Moses cried out on behalf of himself and the nation. And God answered and said, “My presence will go with you, and I will give you rest.”

As men, husbands, fathers, and leaders what’s one thing we cannot do without in order to be HIM? God’s presence! When you notice His absence, repent (turn) and cry out to Him.

The Thang 2:

  • 10 Swerkins, run (kinda) across field – 20 Carolina Drydocks
  • 10 Swerkins, run (kinda) across field – 15 Split Jacks (15 each leg)
  • 10 Swerkins, run (kinda) across field – 10 Mtn. Man Poopers
  • 10 Swerkins, run (kinda) across field – 05 Nipple Scraper Merkins

Mosey back to AO for a 10 mins of Mary:

  • 15 Climb da Ladder -Compliments of Vanilla
  • 20 4-Count Freddies – Compliments of Hideous
  • 25 Reverse Crunch – Compliments of Nugget
  • 15 Big Boys – Compliments of Bovine
  • 20 Flutter Kicks – Compliments of Ying Ying (great cadence bro!)
  • 20 Groiners – Compliments of Doubtfire (some serious sucktology!)
  • 15 Burpees – Compliments of Cousin Eddie, Gecko from JAX, FL.
  • Great recall Nugget!

YHC heard the bells ringing; time to circle up.

  • Announcements: Get your shirts now, order window closes in few days and won’t open again for 6 or 8 months. order try this link:
F3 First State Semper Anticus Pre-Order October 2022
  • Prayers: Chappie’s teens; Gecko’s teens; Chattahoochee; etc. Thanx for taking the hand-off Vanilla!

Thanks for the opportunity to lead HIM! Thanks for your ear at Coffeeteria, Gecko. What are the odds that you show up in DE and post at exactly the same time we’re working through almost identical issues with sons? Perhaps Soul-Q might’ve had a hand in our schedules.

Chappie, out!

Texas Hold’em

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Waterfall was the dealer (on Q)

Warm Up: 20IC side strattle hop, 20IC Moroccan night club, 20IC Windmills, 20IC seal jacks

The Thang: Poker with 2 decks of cards and the ball of suck (a die with different exercises on each face). We did this with 11s with dips on one side of the parking lot and squats on the other side. The cards and ball of suck were in the middle. Paired up into teams of two. Each team started with 2 cards face down. To get a card, as you went by, you had to roll the ball of suck and do the exercise to get a card. If you didn’t want a card, you could pass and keep doing your 11s. The team with the best hand at the end of the workout won.

The Message: Romans 12:1-2 Offer your bodies as a living sacrifice and do not be conformed to this world but be transformed by the renewing of your mind. I talked about not getting sucked into the us vs. them mentality in our culture. Instead be conformed to the Bible.

Count-A-Rama, Name-A-Rama, COT

Winning hand was 5 Kings!

Wheelbarrows and 45’s

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QIC Semi


Warm-a-Rama
All i/c
20 seal jacks
20 Windmills
20 seal waves
20 Cherry pickers
20 mountain man pooper

The Thang

Mosey to new HOB entrance

Pax pair off

Big boy 45’s.
Wheelbarrow to light pole
Sumo squat 45’s I/c
Wheelbarrow to light pole
Leg lift 45’s.
Wheelbarrow to light pole
Legs 6″ squats. I/c
Wheelbarrow to light pole


3rd F
All in
Talked about how Abraham was all in sacrificing his son Issac for the Lord.
Genesis 22

Mosey back to CHOP

13 HIM showed – semi, Ruxpin, leatherman, Vanilla, Chappie, Wildwing, Chairman, toy soldier, Waterfall, doubtfire, Fireplex, nugget, FNG gump

Number Rama

Name Rama

COT

Lucky # 7 on the ball field

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6/22/19

Nugget on Q 


Warm up. 25 SSH. 15 cherry pickers. 15 windmills. 15 mt climbers. 


Mosey to baseball field. 


Bearcrawl 1-2-3. Partner. Pax 1 bear craws then crawl bears while partner to is doing exercises. Both must complete 100 merkins. 200 lbcs. 300 squats. 


7 of diamonds. Rep increases by 7 each time around bases. 7 burpees. 14 4ct flutter kicks. 21 merkins. 


3rd F. Message on genealogy of Jesus. How he came from a lineage of people with some skeletons in their closet. But he uses everyone from all walks of life. 


Blue Falcon. Split into teams. Each team has 30 seconds to come up with a 2 minute workout. They tell each other their workouts. Then hey do theirs and switch and do the other teams workout. First team to complete both workouts win!


Mosey to circle. 

Stations of Pain @CHOP and sweat…many stations of sweat.

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June 18 2019

QIC – Summit 

AO- CHOP

Warmup- 

SSH- 15 

Imperial Walker – 15

Mountain Climber- 15 

Arm circles – 15

Reverse arm circles – 15 

Bolt 45s 

Mosey around block back to AO

The Thang- 

Each PAX Pick a station to start

Stations- 

  1. Burpees
  2. Squats with 50lb sandbag
  3. Merkins
  4. LBC’s
  5. Hair Burners – with Cindy 
  6. Squat – Overhead Press w/cindy
  7. Dips on bench 
  8. American Hammer
  9. Burpjacks
  10. Plank

Work Each station for 60 seconds , Q calls next and move to next station for 60 sec. 

10PAX 10 stations. 

After 3 stations complete , all Pax go for Mosey around block. Return for 3 stations, mosey , last 4 stations then Mosey.

Meet in middle for –

3rd F – https://www.success.com/rohn-4-tips-for-setting-powerful-goals/

Rinse and repeat for 30 seconds with no mosey in-between.   Go until time. 

Woof.     God work men.  ????

Name-a-Rama

COT 

Normandy 75th Ruck Q

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More great numbers for a Saturday, 11 PAX posted for a beatdown at the Aegis–including 1 FNG. Welcome shout out to Ox! Again, brother, remember it doesn’t get easier but you get better/stronger/faster. Keep posting. A few PAX got in some pre-ruck action: Shout out to Ruxpin, Leatherman, & Summit (bought a ruck, so he’s neck-deep now! 😉 )

Most of what was done and most of what YHC shared was captured in screenshots, so after the warmup info, those items will simply be posted. So here goes…

Warm-O-Rama:

  • SSH – 30 IC
  • Seal Jacks – 30 IC
  • Crab Flippers – 30 IC (a.k.a. Cherry Pickers)
  • Windmill – 15 IC
  • Sebif – 15 IC (Something Else But I Forgot)

All warmup repetitions were either 30-count or combined to be a 30-count, as esplained by YHC in recognition of his grandfather’s unit — the 508th PIR — which jumped into Normandy and subsequently fought for the next 33 days til getting a reprieve and being sent back to England to prep for their next mission. This day marked day 3 since jumping in…so the countdown was on at 30 reps.

508th PIR – “Red Devils”

PAX were informed through commo channels to bring a ruck if they owned one. A few extras were on hand, but 40# sandbags sufficed otherwise. The Thang, courtesy of GORUCK, would commence at Georgetown’s WWII Memorial since this past Thursday was the 75th Anniversary of D-Day.

The Skinny:

Ruck Q courtesy of GORUCK

PAX rucked 1 Mile to the field at the corner of W. North & Pleasant Streets, completed the above workout following YHC’s 3rdF, then rucked 1 Mile to return to the WWII Memorial at the Georgetown Circle. The excellent pace was set by the PAX doing a 30-steps shuffle during the ruck to and fro.

1 mile 2x

Here’s the 3rdF shared for a breather:

YHC took the PAX into a little OT, but no one’s feelings were hurt…at least he doesn’t think so.

Number-Rama: 11!

Name-O-Rama: Not sure what happened but Bovine got really confused; he thought he was Doubtfire! 🙂 FNG named Ox. Welcome to the tribe!

COT/BOM:

  • Announcements/Prayers
  • A few met up for coffeeteria at what America runs on, and had some great 2ndF.

Grateful for the opportunity to Q at the Aegis…more grateful for the opportunity to share about my Pappap and the 508th…and ever grateful for that greatest generation! Aye! Thanks for your ear, men! Awesome push by all.

Chappie, out!

Ace of Bases VQ Beatdown

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Ace of Bases VQ Beatdown

May 25, 2019 Doubtfire VQ

Warmup: 15 Flying Phelps, Butt Kickers around the fountain, 15 SSH, 15 Cherry Pickers, 15 Windmills

The Thang: Mosey to Little League Fields for Ace of Bases. Bear Crawl to each base and do 10 Bobby Hurley Burpees, Then Crawl Bear to each base and do 20 Merkins

3rd F Paul Tripp: The grand illusion of every act of sin is that we can be disloyal to God and everything will work out in the end.

We all do it sometimes and in some ways. In little and not so little moments of disloyalty to God, we work to excuse ourselves and convince ourselves that it will all be okay in the end. In private moments of moral self-conversation we say: “I can handle this, it will be okay.”, “I’ll only do it this once.”, “I really didn’t have much of a choice.”, “It’s not really such a big deal.”, “Other people do it all the time.”, “It’s not really clearly forbidden by the Bible.”, “What else could I do?”, “I just chose the lesser of two evils.”, “God is good, he’ll forgive me.”, “It’s not like I do this all the time.”, “Doesn’t God want me to be happy?”

Each statement is designed to relieve the burden of conviction. Each is meant to mask the reality that we have chosen to be disloyal to God, rebellious to his authority, and resistant to his call. Each is meant to cover the true allegiance of our hearts. Each is designed to enable us to feel okay about what God clearly says is not okay. Each is meant to make sin look not so sinful after all. Each is meant to ease our fear that sin really is destructive and that it rally does lead to death.

These are moments when we are all tempted to give in to the delusional logic of Adam and Eve in the garden of Eden. In the mundane moments of our daily lives, we buy into the fallacy that we can step over God’s loving and wise moral boundaries without consequences.. In myriad little moments, we’re morally disloyal to the One who is our wisdom, righteousness, and hope. And what’s important about this is that the character of a life isn’t set in three or four big moments of life, but in ten thousand little, virtually unnoticed moments. These acts of disloyalty expose the war that still rages for the rulership of our hearts and the depth of our ongoing need for rescuing and forgiving grace. Isn’t it good to know that that grace is ours in Christ Jesus!

Mosey to JOP for Dorrice Burns: PAX in plank position in circle facing inward. Rotate to adjacent PAX position after each exercise while remaining in plank position in clockwise manner after each exercise. 1st position – plank for 30 count, 2nd position – 10 merkins IC, 3rd position – 10 angle grinders IC, 4th position – 30 count plank, 5th position – 10 groiners IC, 6th position – 10 zebra butt kickers IC.

Mosey back to AO for Mary: 20 flutter kicks, 20 LBC’s, 20 American Hammers

Name o rama, COT, Welcome FNG (Zach Hayes AKA Bovine) Total 2.67 miles, Coffeteria Memorial day pre plan at Starbucks

Full body beat down

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5/18/19. Georgetown,DE. Nugget on Q.

Warm up- SSH, cherry picker, windmill, hairy rocket, mountain climbers.

Mosey to alley for mike Tyson set. 5 M.T.’s then bear crawl, 4 times.

Mosey around the corner to court house for bolt 45 set.

Mosey to middle school for 3rd F on proverbs 12 “to learn you must love discipline, it is stupid to hate correction…”

Four style ‘crawls’ inchworm to first side walk, bear crawl to second, duck walk to third and dragon crawl to fourth.

Mosey to church for ab set. 10 windshield wipers, 20 leg raises, 30 reverse crunches, 40 long arm crunches, 50 lbcs.

Mosey to next church for arm set. 10 each of merkins, pike press, ranger style, diamond style and tricep extension.

Mosey to circle!

We welcomed my brother in law to the F3 group today, Kolbi, and he received the nick name ‘Truck Stick’! Welcome brother!

Monkey-A-Round

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5/14/2019

QIC: Vanilla

Warm-O-Rama

Here’s the truth…QIC hit snooze and was late to his own beatdown. So, truth be told, the on-time PAX lead the Warm-O-Rama and I don’t have a clue what they did! Shoutout to the dozen PAX who extended grace for my tardiness and still followed my lead upon arrival!

Once QIC arrived, we got right to it w/ a “Friendly” Patriot Run to Milton Memorial Park

The Thang: Monkey-A-Round

PAX rotated between 5 stations doing as many reps as possible for as many rounds as possible. Rotation happened when PAX running at station 5 completed their loop.

  1. Pull Ups
  2. Swerkins w/ Tuck (Complete a merkin with feet in swing then pull feet in for a tuck – BRUTAL!)
  3. Box Jump to Incline Merkin
  4. Forearm Plank
  5. Run loop around gazebo

PAX completed 6 rounds in 20 minutes.

3rd F Message: Excerpt from “Finishing Strong” by Steve Farrar on Vision

Patriot run back to AO

Ended with Number-Rama, Name-O-Rama, & COT/BOM

Humbly Your QIC,

Vanilla

https://youtu.be/FCWpirde8gk

The Semi “Colon” 2.0

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QIC. Semi

Warm up
20 Seal jacks. I/c
15 Cherry picker. I/c
Capri lap
20 SSH. I/c
15 Windmill. I/c
Capri lap
20 seal waves. I/c
15 Peter parker. I/c


The Semi “colon”

Mosey 1 block north from circle, 1 block east, and 2 blocks south to Domino’s.

Wall sit – 10 count
Bttw merkin

10 count from each HIM for 2 rounds

Mosey to firehouse

Plank – 10 count
Merkin

10 count from each HIM for 2 rounds

Mosey to school parking lot

3rd F

Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, casting all your anxieties on him, because he cares for you. Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour. Resist him, firm in your faith, knowing that the same kinds of suffering are being experienced by your brotherhood throughout the world. And after you have suffered a little while, the God of all grace, who has called you to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish you.
1 Peter 5:6‭-‬10 ESV
A good affirmation that you are not alone in your struggles. There is season for everything. God will restore, confirm, strengthen, and establish you.

SEMI’S “Suicides” consisted of nurs, jailbreaks, bear crawls, side steps, woseys, moseys, crawl bears, karaokes, lt. Dan’s, and LT. Dangers back and forth across width of parking lot.

Mosey to old napa store

5 burpees mosey around building, 5 merkins mosey around building, 5 squats mosey around building for 2 rounds.

Wosey to 1 block from AO, then jailbreak the rest of way in.

toy soldier set
30 lbcs
20 k2e per side
15 big boys
Mosey around circle for 2 rounds

Finish with AYG high and low plank switched at Q’s call.

 5 HIM showed today. Semi, Fireplex, Vanilla, Chattahoochee, nugget

Number Rama

Name Rama

COT

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