Reel work

Pre-Blast F3 First State Christmas Party

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First State Christmas Party

  • When: Friday 12/13/19
  • Time: 7 p.m.
  • QIC: Ruxpin & Shawna

Who: PAX, M’s, & 2.0’s of F3 First State

What: Annual Christmas Party

When: Friday, December 13th — 7 pm…until we get kicked out

Where: Teddy McNamara’s (Ruxpin) — 20306 Applewood Drive | Lincoln, DE 19960

Why: Why not? You’ll regret not being there if you miss it.

Q&A:

Q: How much does it cost?

A: Not a dime. But each PAX/M is asked to bring a pasta dish of your choice, salad, & dessert (just bring something to share)

Q: BYOB?

A: Drinks will be provided. But booze…I think is BYOB. Check with Ruxpin

Q: When should I RSVP?

A: Yesterday. Since you can’t do that hit up Ruxpin on the GroupMe or DM him so that he and Shawna can start to get a headcount.

Q: What if I have any additional questions not covered here?

A: Reach out to Ruxpin or Chappie in the Gloom or on F# First State FB or IG.

Thanks ahead of time to Ruxpin and his M, Shawna, for hosting this always-a-fun-time event. Let’s get together, celebrate Christmas and another year of F3, and enjoy some 2ndF beyond a morning workout (i.e. lets introduce our families to each other…)

Oh hill no that’s a lot of Rucking steps

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Warm-o-Rama

  • 20 SSH IC
  • 20 windmills IC
  • 20 morocan nightclub IC
  • 20 cherry pickers IC

The Thang

  • This gloom in honor or GORUCK Selection Q Gump asked the PAX if they could bring their Rucks for the F3 selection edtion beatdown.
  • First the PAX teamed up. there were 4 rounds in the first exercise. FIrst round teammate 1 ran around library and ran up and down every set of steps (138 steps) while teammate 2 did overhead presses with Rucksack, once partner 1 returned, it was partner 2s turn.
  • Round 2 teammate 1 ran around library and hit every step while teammate 2 did ruck swings, switch
  • Round 3 Ruck squats
  • Round 4 flutter kicks with ruck above chest (552 total steps)
  • After round 4 the PAX Rucked up and performed 5 no pushup Burpees

Welch Dragons (ruck edition)

  • Remain in plank position the while 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 and do 2 merkins 2 plank jacks 2 sets of back of shoulder taps etc. Go to 5 reps each.

F3 message

  • Phillipians 4: 4-13

4 Rejoice in the Lord always. Again I will say, rejoice!5 Let your [a]gentleness be known to all men. The Lord is at hand.6 Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; 7 and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.

Meditate on These Things

8 Finally, brethren, whatever things are true, whatever things are noble, whatever things are just, whatever things are pure, whatever things are lovely, whatever things are of good report, if there is any virtue and if there is anything praiseworthy—meditate on these things. 9 The things which you learned and received and heard and saw in me, these do, and the God of peace will be with you.

Philippian Generosity

10 But I rejoiced in the Lord greatly that now at last your[b] care for me has flourished again; though you surely did care, but you lacked opportunity. 11 Not that I speak in regard to need, for I have learned in whatever state I am, to be content: 12 I know how to [c]be abased, and I know how to [d]abound. Everywhere and in all things I have learned both to be full and to be hungry, both to abound and to suffer need. 13 I can do all things through [e]Christ who strengthens me.

Crowd pleaser Ruck edition

  • After the F3 message QIC Gump felt the love of the group and decided to please the crowd with “the crowd pleaser”
  • Essentially a Merkin followed by a Groiner but done as a pyramid. For regular men going from 1:1 (1 merkin, 1 groiner) to 4:4 (4 merkins, 4 groiners) and back down to 1 :1. F3 men should go from 1:1 up to 5:5 and back down (Or from 1:1 to 4:4 with Rucks on!! HOORAH) to truly enjoy the moment.

Step ups

  • 10 step ups each leg with Ruck on

Irkin Ruck Edition

  • 10 Incine merkins with Rucks on

After this Brutal beatdown all the PAX successfully met the standard and was accepted for F3 selection!! Way to Go guys!!

Circle up for count o rama, name of rama. All the PAX surrounded FNG for nickname o rama after much discussion we decided to name FNG chillie!! WELCOME TO F3 FNG Chillie!! Chillie borrowed QIC Gumps spare ruck for the days beatdown and left his keys in the Ruck!! Things happen and although it put GUMP a little behind on getting 2.0 on the bus today is still going to be as beautiful day in the name of our LORD and SAVIOR JESUS!!

Announcements, Prayers. Have a blessed day everyone!!

24 and wheelbarrows – Gritt Mill

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QIC: Semi

WARM-A-RAMA

24 all i/c

Ssh
Seal wave
Cherry picker
Capri lap around upper parking lot
Side shuffle out, nur across, side shuffle in, and mosey across
Windmill
Plank Jack
Seal Jack

THE THANG

Mosey to playground near the ballparks.

Pair off.

Each pair will do 24 of each exercise then wheelbarrow across 6 parking spaces and switch persons and wheelbarrow back.
Odd man out does bear crawl out and crawl bear in.

sumo squats
6″ squats
Hanging leg raises
Wide Merkins
Ranger merkins
Hanging knee raises

Mosey back to AO

Number Rama
Name Rama
Cot

7 HIM showed today, Semi, Chappie, papa bear, circuit, Waterfall, reel work, and Ruxpin

https://bible.com/reading-plans/14159/day/2?segment=0

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