Ruxpin

Coupon Sled

9 HIM showed today: Semi, Chappie, Fireplex, Wildwing, Chairman, Chattahoochee, Ruxpin, Waterfall, Vanilla


Warm up
20 Seal jacks
15 Cherry picker
20 Shoulder taps
15 Windmill
10 Imperial walker
20 Ssh

The Coupon SLED

1 HIM pushes sled back and forth across parking lot as rest of pax AMRAP following exercises:

Tire flip
Coupon curl
Coupon over head press
Mexican jumping bean
Blockey
Coupon carry
Ball slam
Coupon merkin

For 2 rounds

3rd F
Read the 2nd devotion out of True Competitor.
We do the training; God does the changing.
It talked about how athletes spend 95% of their time practicing and 5% competing. They have a plan on how to succeed.
We need to look at our spiritual life the same way. Most of us spend 99% on life and 1% on spiritual training. We need to give the same amount of discipline to our spiritual training as we do to our physical training.

His divine power has granted to us all things that pertain to life and godliness, through the knowledge of him who called us to his own glory and excellence, by which he has granted to us his precious and very great promises, so that through them you may become partakers of the divine nature, having escaped from the corruption that is in the world because of sinful desire.
2 Peter 1:3‭-‬4 ESV

For they disciplined us for a short time as it seemed best to them, but he disciplines us for our good, that we may share his holiness. For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it. Therefore lift your drooping hands and strengthen your weak knees,
Hebrews 12:10‭-‬12 ESV

Therefore, my beloved, as you have always obeyed, so now, not only as in my presence but much more in my absence, work out your own salvation with fear and trembling, for it is God who works in you, both to will and to work for his good pleasure. Do all things without grumbling or disputing,
Philippians 2:12‭-‬14 ESV

Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.
Philippians 4:8 ESV

All Scripture is breathed out by God and profitable for teaching, for reproof, for correction, and for training in righteousness, that the man of God may be complete, equipped for every good work.
2 Timothy 3:16‭-‬17 ESV

Semi suicides
Side step, nur, mosey, jailbreak, bear crawl, and Lt. Danger

toy soldier set
30 lbcs
20 k2e per side
15 big boys

Number Rama

Name Rama

COT

20181220_060137

Happy? Burpday

Date: 12/18/18

QIC: Chappie

Eight PAX broke the Fartsack chains and set off to the CHOP AO to start the workout week on a HIM note. Shout out to our peeps with the sleeps…you’re keeping us below the double-digits. Let’s get back to the discipline of posting regularly–we’re counting on you! (As PAX were getting ready for the workout by stretching and chatting, mention was made concerning the great quality of the 2nd F Christmas Party on Friday night. Someone mentioned that “we should do more of this!” YHC couldn’t agree more. Let’s make that happen.)

YHC had all kinds of plans for a board-game style of workout, but time and tyranny (the tyranny of the urgent) tied him up multiple times on Workout Eve. (“Board Game” is gonna have to wait for a later date.) No complaints on the tie ups, just some crises to help people through, added to a prior scheduled meeting. With that, YHC went in another direction with what turned out to be a Weinke-less workout. To the best of YHC’s recollection here’s how the whole thing went down:

WARM-O-RAMA:

  • SSH – 18 IC
  • Plank – 10 Count
  • Seal Jacks – 18 IC
  • Low Plank – 10 Count
  • IW – 18 IC

Mosey long(er) way to HOB via Union & Clifton Streets. Upon arrival at H.O. Brittingham Elementary, YHC shared the following the 3rd F Message:

The 3rd Word:  
Gather ten pennies sometime, shake them up in your hand, and pour them out in front of you. See if all ten come up “heads”. It’s not likely, so you’ll have to try again…and again…and…How many tries would you guess it would take to see ten Lincoln heads in front of you? I’m sharing this with you because I want to point out the validity of the Bible. Fulfilled prophecy verifies the fact that Jesus is the Christ, the Son of God. Looking at prophecies which preceded Jesus by hundreds of years and seeing how He fulfilled them in every detail reveals the authenticity of His claims. It’s Christmas, so that’s what I want to focus on this morning:

PROPHECY: Micah 5:2 “But you, Bethlehem, though you are small among the clans if Judah, out of you will come one who will be ruler over Israel, whose origins are from old, from ancient times.”  (That was written in 700 BC)

FULFILLMENT:  Its fulfillment was recorded in Matthew 2:1 “Jesus was born in Bethlehem in Judea.”

PROPHECY: Isaiah 7:14 “The virgin will be with child and will give birth to a son, and will call him Immanuel.”  (That too was written in 700 BC)

FULFILLMENT: and it was fulfilled by Jesus, as recorded Matthew 1:18  “His mother Mary was pledged to be married to Joseph, but before they came together, she was found to be with child through the Holy Spirit.”

There’s a much longer list than that which dates many more prophecies to 500, 900, and 1000 years BC! I shared only those two because I want you to think about them this Christmas. But here’s my point, John 3:13 says, “And no one has ascended into heaven, but He who descended from heaven, even the Son of man.”

Still wondering about those pennies and how many times you’d have to toss them to get all heads? On average, a person will have to pour out those coins more than a thousand times before he can expect to produce all “heads” even once! (That’s 1000 to 1!)

Think of ten pennies as ten prophecies concerning the promised Christ. Would you consider it coincidence…or convincing proof…if any one individual fulfilled all ten? How about if there were 20? Or what about 50?Here’s the amazing news: During His earthly life, Jesus Christ fulfilled more than 300 specific OT prophecies concerning Messiah! John’s gospel begins by telling us this: “In the beginning was the Word, and the Word was with God, and the Word was God…and the Word put on flesh and dwelt among us….” That’s the most concise summary of how God became a man to save us. It’s called the incarnation; it’s what we celebrate at Christmas! It was news first shared by an angel to some shepherds (i.e. regular guys) on a hillside outside Bethlehem. They rejoiced in the good news, went and proved its validity, and then went about sharing the good news of a great joy that a Savior was born for you! And HIM are regular guys who take this truth, prove it for themselves, and then pass it on to their families…and friends (because it’s news that changes them forever!). Or, you could say (because it’s more catchy) that HIM are wise men who still seek Him!

(Penny Illustration adapted from Christian Businessman’s Publication Finding the Way p. 8, 10)

The Thang:

PAX paired up on the sidewalk along the HOB entrance retention pond where YHC introduced Burpback Mountain

  • Partner 1 did Burpees while partner 2 mosey’d to the bottom, then Nur’d back to the top of the hill on the side of the retention pond, then switched. Partners did the rinse and repeat until 100 Burpees were completed.

YHC was tempted to go to the “Wall alley” on the back side of the school, but time prohibited an extended leg beatdown there. Next time.

Mosey return to the AO.

  • Bearcrawl/Merkin Ring of Fire – PAX circled up, took turns Bearcrawling around the outside of the circle until each had a turn; PAX in the circle did Plank, Merkins, HR Merkins, etc. 
  • 5 Minutes of Mary

COT

  • Announcements: Christmas Services at Crossroads Community Church(see Fireplex). Christmas Services at Grace Church (CHOP AO, see Chappie). Bring Diapers, baby wipes, baby vitamins for the homeless mother & child mentioned by Waterfall. NOTE: It’s the most wonderful time of the year to EH those Sadclowns. Hit ’em up and get ’em out while their making resolutions. Let’s pursue our F3 mission to plant, grow, and serve…
  • Prayers: Friend of Chairman’s who was revived after being found OD’d in a ditch last Friday. Homeless mother and child, etc.

BOM

Truly appreciate this group of men! As always, YHC was honored to be able to Q it up and lead the PAX for the first workout of the week. Awesome to be able to tap into a relatively untapped area that’s part of this AO — the new HOB. It was indeed a Burpday! BUT was it really happy? That’s the question!

~Chappie, out!

Burpees…..again.

Great morning with HIM!   Some good laughs along the way.   Felt good to be back in Lewes!   24 degrees was refreshing.

Capri Lap around courts 

Warm-up

SSH- 12 

CP- 19

IW- 18

WM- 12SSH- 19Squats – 18
Mosey through park over to public parking lot

 Burpee broad jump from tree to tree 

Lt Dan back 20 squats oyo 

Wait for 6 

Rinse and repeat for total of 4 rounds.    


Mosey over to pavilion

 1- Toy soldier set

2-  15 American Hammers IC

3- site Q ab pick

4- 15 flutter kicks IC

 5- Toy soldier set 


Mosey back to parking lot 


3rd F-  https://www.google.com/amp/s/www.allprodad.com/what-is-the-enemy-of-man/amp/
Mosey back to courts.

1-Side shuffle form one end to anotherBack the other way. 20 merkins 

2-NUR end to end Mosey back. 20 merkins

 3-Karaoke end to end Back the opposite direction 20 merkins 

 Name-A-Rama

COT 

Do not Rucking Quit!!!

Q: Leatherman 

Pax: Chairman, Chappie, Chattahoochee, Ruxpin, Wildwing

Warm Up-

SSH- 21

Cherry pickers-15

Windmill-15

Moroccan Night Club-15

The Thang:

Partner up and alternate exercises for 3 rounds

Exercise 1

Partner 1 Max Merkins with Ruck on 40lbs

Partner 2 Holds Plank without Ruck

Exercise 2

Partner 1 Dead lift to overhead press with Ruck 10X

Partner 2 Broad Jumps 10X no Ruck

Exercise 3

Partner 1 Flutter Kicks holding Ruck above head

Partner 2 Mosey to Hotel and Back ( Distance unknown but brought the Suck to the partner Flutter Kicking )

Exercise 4 

25 Partner Big Boys passing Ruck 

5 Burpees in between sets 

All Pax finished strong and no one QUIT 

Ended with COT and Prayer

 Leatherman 

Frosty 4×4

9 HIM beat the fartsack this morning for a little 4×4 action  to warm things up  at the CHOP

Warm up-  25 SSH,20 SEAL JACKS,20 WINDMILLS , 20 CHERRY PICKERS,20 MNC

The Thang- mosey to Mercer dental

20 Merkins, 20 Diamond merkins, 20 Wide arm,and 20 ranger meekins

Lt Dan to light pole mosey to shipbuilders

25 Flutter kicks OC, 35 LBC ,25E2Ks,15 big boys

Bear crawl to first light pole then mosey to next corner

30 squats,20 Bobby hurleys,20 monkey jumpers 20 Mexican jumping beans,

Mosey to next corner 50% to first pole,75% to next and 100% to corner

25 mountain climbers ic,20 4 count Freddie’s ic,15 mule kicks 15 burpees

Mosey back to AO to visit the wall  wall sit with 20 overhead claps, balls to the wall for 10 count by leatherman another wall sit with 20 overhead laps

A little mary to finish up

Crabby patties by hideous 

Hello dollies by Chappie 

Rosolitas by Chattahoochee  

And crab Jack’s by fireplex to finish it off

Nugget beatdown

11/29/18. Milton, DE. Nugget on Q.

Warm up- 20 SSH. 15 windmills. 15 cherry pickers. 15 shoulder taps. Capri lap.

C2C (corner to corner) sprint in between telephone poles and plank until 6 is in to food lion parking lot for beatdown.

8 pax divide into 2 lines of 4. first guy does a crawl exercise about 20 yards then does 10 hand release merkins then does another crawl exercise back. while second guy does calf raises. while third guy does squats. while fourth guy does SSH. 1st crawl exercise was lt. dan there and jump squat back. 2nd was bear crawl there and crawl bear back. third was dragon crawl there and inch worm back. 

3rd F on Planning. Make sure we plan our lives to live out God’s plan and to fulfill ultimately His purpose and good works and not for our own selfish plans. Make sure you use God’s word for counsel and the wisdom from others who have achieved success in what you are looking to accomplish to help you reach your goals.

12 tricep extension push ups. 25 mule kicks. 50 big boys, all OYO. Mosey home back to AO for COT. 

Good push HIM!

Leftovers

Date:  11/27/18

AO: Milton, De.

QIC:  Fireplex

Warm up

SSH – 20 IC

Cherry Pickers – 15 IC

Windmills – 15 IC

Bolt 45’s – 15 squats full up to half way down, 15 squats half way down to full down, & 15 squats full motion.  All completed IC as a 4 count.

Mosey approx. ½ mile to “Oh Hill No” amidst “joyful” grunts and groans of anticipation from all HIM…J…

The Thang

Lovingly dubbed  “Leftovers” as the routine refers to the completion of a previous Q that was stopped short due to time, high temperatures and humidity.

The Sheldon Cooper was completed utilizing the hill.  Each PAX Completed 10 Burpees, 10 Squats, 10 Merkins & 10 Big Boys.  Nur up the hill and mosey down to complete 9 Burpees, 9 Squats, 9 Merkins, & 9 Big Boys.  Descending until reaching a set of 5 of the exercises.  Some PAX worked ahead and completed down to the round of 1 in the designated time.  When the 6 was in at the set of 5, we took a break for the F3 Message.

Mosey back ½ mile to the AO.

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Prayers were offered for multiple needs within the attending PAX, but please keep all our HIM in your thoughts and prayers.

 F3 Message – 11/27/18

Q shared a message from Crosswalk.com that spoke to being thankful and grateful for what God has provided and how we should all have a heart of thanksgiving.  The message was written by Debbie McDaniel who is a writer, pastor’s wife, mom to three amazing kids (and a lot of pets).

Excerpts from the post by Debbie McDaniel:   

“We have so much to be grateful for in this life. Each and every day. But reality is that sometimes constant life demands, struggles, and worries give more room to defeat than to a heart of thanks. Or we forget, in the midst of busyness and pressures, just to pause and give thanks, for all that God has done, and continues to do in our lives.  Sometimes it really is a sacrifice to offer praise and thanks. We may not feel like it. We’re struggling. We’re weary. Or maybe, we feel like He let us down. We think God seems distant, like he’s far away, or doesn’t really care about what’s troubling us. Painful life blows and losses might have recently sent us spiraling.  But here’s what can make a lasting difference. We have a choice, every day, to give him thanks. And with a heart of thanksgiving, we realize that no matter what we face, God doesn’t just work to change our situations and help us through our problems. He does more. He changes our hearts. His power, through hearts of gratitude and focused minds on Him, releases the grip our struggles have over us. We’re strengthened by His peace, refueled by His joy.  God’s Word is filled with many reminders of how powerful and vital a thankful heart can be in this world.”

The Power of a Grateful Heart, 7 Things It Can Do:

-“It gets our eyes off ourselves, and helps us to focus back on God”.

– “It reminds us we’re not in control, but that we serve a Mighty God who is. It keeps us in a place of humility and dependency on Him, as we recognize how much we need Him.”

– “It helps us to recognize we have so much to be thankful for, even all of the little things, which often we may forget to thank Him for…but they really are the biggest, most important things in this life. It takes our attention off of our problems and helps us instead to reflect on, to remember, the goodness of His many blessings.”

-“It reminds us that God is the Giver of all good gifts. We were never intended to be fully self-sufficient in this life. A grateful heart reminds us that ultimately God is our Provider, that all blessings and gifts are graciously given to us by His hand”.

– “A heart of gratitude leaves no room for complaining. For it is impossible to be truly thankful and filled with negativity and ungratefulness at the same time.”

– “It makes the enemy flee. The forces of darkness can’t stand to be around hearts that give thanks and honor to God. Our praise and thanksgiving will make them flee.”

– “It opens up the door for continued blessings. It invites His presence. Our spirits are refreshed and renewed in Him. God loves to give good gifts to His children. He delights in our thankfulness and pours out His Spirit and favor over those who give honor and gratitude to Him.”

“O Come, let us sing for joy to the Lord; Let us shout joyfully to the rock of our salvation. Let us come into his presence with thanksgiving; let us make a joyful noise to him with songs of praise! For the Lord is a great God, and a great King above all gods.”  Ps. 95:1-3

“Enter his gates with thanksgiving, and his courts with praise! Give thanks to him; bless his name! For the Lord is good; his steadfast love endures forever, and his faithfulness to all generations.” Ps. 100:4-5

“Give thanks to the Lord for he is good, his love endures forever.” Ps. 118:29

Respectfully Submitted,

Fireplex

 

 

The Semi “colon”


Warm up
20 Seal jacks
15 Cherry picker
20 SSH
15 Windmill
10 Imperial walker

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, total of 8 bttw merkins

Mosey to firehouse

Plank – 10 count
Merkin

10 count from each HIM for 2 rounds, total of 8 merkins

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, and LT. Dangers (Thanks Chattahoochee) 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.

 

Number Rama

Name Rama

COT

Burpsgiving Beatdown

4 HIM beat the fartsack on this beautiful brisk 30 degree morning to burn of some calories  so they can prepare to partake  in a big meal with family and friends later today.

Warm-up

15 SSH, 15 Seal Jack’s, 15 Cherry Pickers, 15 Windmills, 15 big arm circles forward, 15 Backwards

The Thang-

The Burpee mile- Mosey to HOB  15 Burpees, Mosey to the old Norma’s for 15 more Burpees, Mosey up to top of the Hill you got it 15 more Burpees,  Mosey to Milton elementary  for 15 more burpees where we to a very short break for a 3rd of to touch on the 1st Thanksgiving. Then had to workout the Abs a little before heading back to the AO.

30 flutter kicks IC

30 American Hammers

30 LBCs

Mosey back to the AO into a stiff headwind going back up Mulberry street. Upon arrival at the AO with 5 minutes left the number 48 did not sit well with me so we hit another 12 burpees  for a total of 60 burpees and somewhere in the neighborhood of a 2 mile mosey plus abs

Finished up with Number-rama, Name-o-rama and COT

HOB walk and crawl

7 HIM posted on thos fine morning for a pre-thankgiving beatdown

Warmup – 25 ssh, 20 sealjacks, 15 cherrypickers,15 windmills,15 MNC

The Thang- Mosey to HOB access road

1st light pole 25 monkey jumpers, lt xan to 2nd pole for 20 squats toy soldier to 3rd pole for 15 Bobby Hurley’s, butt kickers  to 4th pole for just  10 burpees 

Mosey around parking lot and picked a nice spot for ascending curb crawls bear crawl to opposite curb 1 derkin, bear crawl back for 2 derkins rinse and repeat until 10 deakins, a short break for a little message on leadership  from former navy seal commander Leif Babin followed by 25 flutter kicks  IC and a super toy soldier set 40 LBC, 30 E2K, 20 big boys. 

Mosey on back to the AO it pays to be up front the first 4 HIM stopped at back lot on mulberry and picked up Chappie s sandbags and returned to his shed with the other coupons finished up with Count-0-rama, Name-0-rama and COT

Scroll to Top