Summit

Aching Arms In Lewes

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6/26/19

QIC- Summit

PRIMIS – Lewes , DE

Warm up- 

Lap around courts 

SSH- 15 

Mountain climber – 15 

Moroccan NC- 15 

Cherry picker- 15 

Imperial Walker – 15 

The Thang- 

Mosey to park pavilion 

Station 1- 

1- tricep dips- 20 reps. make sure fingers are pointed towards your feet. 

2- T – Merkins- 20 sets.  Merkin, followed by right side plank. Return to plank, do merkin ,then left side plank. Return to high plank , merkin.  Rinse and repeat. Total of 40 merkins.

3- plank ups.    20 reps. Start in high plank, lower right arm to rest on Forearm , them lower left arm down to rest on forearm , then push up to complete merkin. 

4- inch worms with shoulder taps – 20 reps 

5- Supermans – 20 reps in 4 count cadence 

Mosey to public lot by bridge 

Station 2- 

1- Toy soldier set-

  30 little baby crunches 

  15 ETK- each side. Concentrate on form. Legs in figure 4, one arm out and be other on back of head.  Twist and lift abs to connect elbow to your knee. Leaving arm out on ground with hand flat. 

  10 big boy sit ups. 

2- diamond merkins 20 reps 

3- irkins- 20 reps. inclined merkin -hands on guard rail , feet on ground. 

4- walking merkin- 20 reps. start in full plank, Side step to the right 2 steps keeping body straight.  Do merkin, return to high plank, side step left 2 steps , perform merkin, repeat.  

5- inch worm merkins – 20 reps.  Start in standing position, inchworm to high plank, preform merkin , inch worm back to toe touch position, stand up = 1 rep

Mosey to back to tennis courts .. 

Station  3 –

1- flutter kicks – 10 reps in cadence 

2- hand release merkin- 10 reps 

3- dips with leg lift – dip on bench with feet bent at 90 Degree- raise one leg when you dip  then another , 10 reps each leg. 

4- Derkin- 10 reps – declined merkin with feet on bench 

5- merkin- 10 reps – start high plank and do standard merkin. 

Name-A-Rama 

COT 

Great push by all! Another beautiful morning in Lewes!

Sally loves Hot Apple Turnovers

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Location: Primis

Q: Chairman

Pax: Doubtfire, Leatherman, Ruxpin, Summit, Wild Wing

Warmup: 43 SSH IC, 18 Moroccan Night Clubs IC, 20 Shell Pickers IC, 18 Mountain Climbers

The Thang Part 1:
Bring Sally Up Merkin Challenge
Air Squared Air chair with 20 OH claps
Mosey to foot of drawbridge
Hot Apple Turnover: Crawl Bear up bridge, Crab Walk along flat metal section Bear Crawl down bridge, 10 Count
Nur up bridge, Lt Dan along flat metal section, Bear Crawl down bridge. Wosey to municipal lot.

F3 Message about dedication. HIM must be dedicated to post and then hard work follows once you post just like how HIM have to be dedicated and work hard in their professions. At least 1 of us has already put in their time working and now is dedicated to staying in shape. While not mentioned during message, our dedication also applies to our families. Bible versus quoted:

“The Lord God took the man and put him in the Garden of Eden to work it and take care of it.” – Genesis 2:15

“For even when we were with you, we gave you this rule: ‘The one who is unwilling to work shall not eat.’ We hear that some among you are idle and disruptive. They are not busy; they are busybodies. Such people we command and urge in the Lord Jesus Christ to settle down and earn the food they eat.” – 2 Thessalonians 3:10-12

“Whatever you do, work at it with all your heart, as working for the Lord, not for human masters, since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving.” – Colossians 3:23-24

“All hard work brings a profit, but mere talk leads only to poverty.” – Proverbs 14:23

“The craving of a sluggard will be the death of him, because his hands refuse to work.” – Proverbs 21:25

The Thang Part 2: Wosey across street and Mosey to 2nd Street to AO. Super Toy Soldier Set 50 LBCs 35 E2Ks 20 BBs.
Bring Sally Up Squat Challenge
10 Burpees

Number-O-Rama, Name-O-Rama, and COT. Announcements. Sat 7 22 @ 1500 F3 Family Bike ride Five Points to Wild Wings house for Hopkins Creamery treats! Prayers for Chattahoochee as he recovers and has the wisdom to listen to doc’s orders, Semi vehicle situation gets resolved, and Chappie for not posting (????????????) wherever he may be.

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 

VQ2 Rain of Pain

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NAME O RAMA

GLOOM FACTOR: 05:15 66° and raining

10 Pax showed for a rainy morning beatdown at the hands of Doubtfire

WARMARAMA:

20 SSH IC

20 Windmills IC

20 Cherry Pickers

20 Smurf Jacks IC

THE THANG:

Mosey to Food Lion, Bear Crawl from light pole to light pole and do 25 Burpees, Crawl Bear back to opposite light pole and do a 60/30/15 Toy Soldier set

Mosey to Car Wash via Morris Ave.

3rd F: PRAYER

Prayer is much more than bringing to God your list of wants, desires, and needs. It is a radical act of worship that reminds you of who you are, who God is, and what life is all about. Prayer is surrender:

  1. Prayer is surrender to the reality that there is someone more ultimate than you.
  2. Prayer is surrender to the reality that life isn’t just about you.
  3. Prayer is surrender to the reality that you need help.
  4. Prayer is surrender to the reality that there is wisdom greater than ours.
  5. Prayer is surrender of your right to live as you choose.
  6. Prayer is surrender of your hopes to God’s grace.

PAX were encouraged to step up their prayer life and to make it a daily habit to be prayer warriors and to consistently lift our M’s, 2.0’s, careers, and community to our heavenly Father.

THE THANG continues at the carwash:

Crab Walk to end of Island and do 25 Groiners

Walk Crab back and do 20 Merkins

Mosey back to AO

MARY:

6″ leg lift – 30 count

6″ leg lift – 30 count (thanks Fireplex)

Dolly’s – 10 IC

Big Boyz – 15 OYO

Elbow Plank – 10 count by 10 PAX (total 100 count)

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!

Toy Soldier’s D-Day Beatdown

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Date: 6/6/19

QIC: Toy Soldier

Warm-up: SSH, Sun Goddess, Smurf Jacks, Hairy Rockets, Mountain Man Poopers.

The Thang

Mosey to HO Brittingham Elementary School. Share 10 facts about D-Day throughout the workout.

  • High Knee run from 1st light post to 2nd
  • Lt. Dan from 2nd post to 3rd
  • walking lung 3rd post to 4th
  • bear crawl 4th to 5th post
  • merkin crawl (merkin and move laterally and merkin until arrows on road)
  • 30 Burpees
  • 30 Bigboys
  • Mosey around parking lot
  • 20 Bobby Hurleys
  • 20 Flutter Kicks
  • Mosey around parking lot
  • 10 Iron Mikes IC
  • 10 Outlaws
  • Mosey to AO

On 6 June 1944, British, US and Canadian forces invaded the coast of Normandy in northern France.The landings were the first stage of Operation Overlord – the invasion of Nazi-occupied Europe – and aimed to bring an end to World War Two. By night-time, around 156,000 Allied troops had arrived in Normandy, despite challenging weather and fierce German defences. At the end of D-Day, the Allies had established a foothold in France and within 11 months Nazi Germany was defeated and the war was over.

Here are 10 things you may not have known about the operation:

1. Photography appeal

As early as 1942, the BBC launched a bogus appeal for photographs and postcards from the coast of Europe, from Norway to the Pyrenees. It was actually a way of gathering intelligence on suitable landing beaches and Normandy was settled on. Millions of photos ended up being sent to the War Office and, with the help of the French Resistance and air reconnaissance, military bosses were able to target the best landing spots for D-Day.

2. Phantom army

The Allies put a lot of effort into trying to convince the Germans that the invasion was going to be near Calais, not Normandy. They invented phantom field armies based in Kent as part of their D-Day deception plan, named Operation Fortitude. They built dummy equipment – including inflatable tanks – parachuted dummies, used double agents and released controlled leaks of misinformation which led the Germans to believe the Allies were going to invade via the Pas-de-Calais and Norway. The Germans took the bait so much that even after D-Day they held many of their best troops in the Calais area expecting a second invasion.

3. Two million troops

By 1944 more than two million troops from more than 12 countries were in Britain preparing for the invasion. On D-Day, Allied forces consisted primarily of US, British and Canadian troops but also included Australian, Belgian, Czech, Dutch, French, Greek, New Zealand, Norwegian, Rhodesian [present-day Zimbabwe] and Polish naval, air and ground support.

4. Weather watching

The officers organising the operation were very particular about the timing of D-Day. They wanted a full moon with a spring tide so they could land at dawn when the tide was about half way in – but those kind of conditions meant there were only a few days that could work. They chose to invade on 5 June, but ended up delaying by 24 hours because of bad weather. It was Group Captain James Martin Stagg who made the vital forecast and persuaded General Eisenhower to change the date.

5. Rommel’s shoes

In fact, the forecast was so bad that the German commander in Normandy, Erwin Rommel, felt so sure there wouldn’t be an invasion he went home to give his wife a pair of shoes for her 50th birthday. He was in Germany when the news came of the invasion.

6. Sleeping Hitler

When the D-Day forces landed, Nazi leader Adolf Hitler was asleep. None of his generals dared order reinforcements without his permission, and no-one dared wake him.Crucial hours were lost in the battle to hold Normandy. When Hitler did finally wake up, at around 10am, he was excited at news of the invasion – he thought Germany would easily defeat the Allies.

7. Commonwealth strength

While America formed the biggest national contingent, the combined force of Commonwealth service personnel – mostly British and Canadian – was greater. Of the 156,000 men who landed in France on 6 June, 73,000 were American, and 83,000 British or Canadian. The Commonwealth naval contingent was twice that of the Americans.

8. Bloody Omaha

There were five beaches that were chosen for the operation, codenamed, from east to west, Sword, Juno, Gold, Omaha, Utah. Casualties varied widely – on “Bloody Omaha”, where around 4,000 men were killed or wounded, one US unit landing in the first wave lost 90% of its men.On Gold Beach, by contrast, casualty rates were around 80% lower. The fighting during the Battle of Normandy, which followed D-Day, was as bloody as it had been in the trenches of World War One. Casualty rates were slightly higher than they were during a typical day during the Battle of the Somme in 1916.

9. Smashed toilets

The vibration of HMS Belfast’s guns firing during D-Day was so powerful it actually cracked the crew’s toilets.

10. Pub test

Having been given his top-secret mission to attack the Merville battery on D-Day, Terence Otway had to be certain his men wouldn’t spill the beans ahead of 6 June 1944. He sent 30 of the prettiest members of the Women’s Auxiliary Air Force, dressed in civilian clothes, into village pubs near where his soldiers were training.

Keep em burnin while their burnin

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QIC : semi

Warm up

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

THE THANG

Mosey to pavilion across bridge

20 derkins
BB 45
15 Upper big boy
15 Lower big boy
15 Full big boy
20 erkins
40 lbcs

Mosey to parking lot by bridge

Nur, side shuffle, side shuffle, jailbreak from one end of parking lot to the other

Squats
Toes out. 20 i/c Sumo style
Feet 6″ apart 15 i/c
Should width 15 I/c hold in squat on 15 count

3rd F
Thanked the guys for accountability on beating the fartsack and sharing the gloom with me.

Mosey back to AO

Round of Mary
Flutter kick, hello dollies, leg lifts, lbcs, Dying cockroach, e2k, and plank hold

7 HIM showed – semi, Ruxpin, leatherman, summit, Chappie, Wildwing, Chairman

Number Rama

Name Rama

COT

It Ain’t Over

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Date: 06/01/19

AO: Aegis, Georgetown, De.

QIC: Fireplex

Warm up

SSH – 20 IC

Chilly Jacks – 15 IC

Cherry Pickers – 15 IC

Bolt 45’s IC (4 Count) – 15 squats to halfway down.  15 squats halfway to full down.  15 full squats.

Mountain Climbers – 15 IC

Windmills – 15 IC

Dips – 15 IC

The Thang

Mosey to County Building Steps.  Each PAX crosses the steps without skipping any steps.

Mosey to Armory steps and completes Aiken legs – 20 squats, 20 box jumps, 20 lunges (10 each Leg), 20 split Jacks (10 each Leg).  The twist is that each PAX will take each step up and each step down at the Armory before performing each exercise.  Rinse and Repeat.

Mosey to Library and complete the Burp & Merk – Burpee with ascending merkins up to 10.  Each PAX will Bear Crawl to each parking space line (parallel parking spaces) and complete a Burpee with a hand release merkin.  Bear Crawl to the next space and complete a Burpee with two hand release merkins. Bear Crawl to the next space and complete a Burpee with three hand release merkins. You see the pattern now….:)…..Continue until completing a Burpee with ten hand release merkins over the course of 10 parallel parking spaces. @250 ft. 

Mosey to School and complete the bottom feeder/deconstructed toy soldier set exercise.  Crab walk to first sidewalk and complete 50 LBC’s.  Crab walk to second sidewalk and complete 15 E2K’s each side.  Crab walk to third sidewalk and complete 15 E2K’s each side.  Crab walk to fourth sidewalk and complete 20 big boy sit-ups. The overall length of the exercise area was approx. 435 ft.

F3 Message – See below

Mosey back to Aegis.  PAX completed @.9 mile mosey excluding the pain stations.

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

F3 Message 06/01/19

Ron Hutchcraft Ministries

IT AIN’T OVER! – #2581
“Well, some of us had to wait almost 20 years for it – but the 1996 New York Yankees finally won the World Series. Now they had to be the champs to do it – the Atlanta Braves. And after the first two games of the best-of-seven series, I thought the Yankees had gone into a coma – they got creamed. Ah, but that’s when it got exciting – they came back to win next two games. The series was tied at two games apiece, of course – and the then Yankees appeared to doze off again in Game Five – they were behind 6-0! Speaking of dozing off, that’s what at least one Yankee fan did – including the guy I heard buying a newspaper the next day. He saw the headline announcing that the Yankees had come back and won that game 8-6! He grabbed that newspaper, saw the outcome of the game, and then said some things I can’t quote – after which he said, “I can’t believe it! I gave up on them in the seventh inning and went to sleep!” He missed a great victory.

Well, I’m Ron Hutchcraft and I want to have A Word With You today about “It Ain’t Over!”

Our word for today from the Word of God is a verse we need at least several times a year, I think. Maybe this is one of your days for it and God knew that. Galatians 6:9 – “Let us not become weary in doing good, for at the proper time, we will reap a harvest if we do not give up.”

God is challenging the mistake we make so often that costs us His best – we give up too soon. Like that sleeping Yankees fan. He looked at the way the game seemed to be going, decided it was as good as over, and he missed a great victory. Well, God doesn’t want you to make that same mistake with something you’ve been hoping for – something that looks like it just isn’t going to happen. You’re tempted to give up. But God is flagging you down to say, “Don’t become weary in doing good – the harvest you’ve hoped for is coming.” Like Yogi Berra said, “It ain’t over ’til it’s over.”

The problem is we look at the score right now and lose hope. But on God’s scoreboard, it’s only the third inning, or maybe the sixth or the seventh. But, you may be saying, “There just isn’t enough time for it to happen now,” or “I can’t see any way it could happen now” – be careful. You’re underestimating your all-powerful God – the One who delivered an entire nation from Egypt in one night!

But we tend to assume what the final score will be based on the score in the middle of the game. And that’s when we give up and start taking God’s will detours – we panic, we put together some patchwork solution of our own, we start leaning on our own understanding instead of trusting in the Lord with all our heart, or we just stop hoping, or praying, or working for it.

Which leads me to that wonderful challenge I heard years ago from a seasoned old saint – “Never doubt in the darkness what God has told you in the light.”

Or, don’t give up in the middle of the game, or don’t give up even if it’s near the end of the game. You can’t tell what God is going to do for a wonderful finish to this game. God has a way of hitting a bases loaded, grand slam home run in the bottom of the ninth with two outs – if you don’t give up before that harvest comes! I just hope you don’t miss that grand finish because you gave up on the game too soon!” From Ron Hutchcraft Ministries #2581″

Dawn and I were blessed with the opportunity to share an incredible blessing with a terminally ill seven year old.  He had an inoperable brain tumor.  We attended a Phillies game through a great organization where Dawn coordinated the efforts on the families behalf.  The young man and his family are huge Phillies fans.  The game we attended happened to be the ring ceremony for 2008 World Series champions, but the 2009 Phillies had yet to win.  Down 10 – 3 in the seventh the Phillies put together an improbable rally that included four walked in runs by the Atlanta Braves.  I’ve coached little league teams that haven’t matched that feat.  I’m not convinced that God is a Phillies fan, but I choose to believe that he may have answered a very sick little boys prayers on that day.  We were blessed to have been a part of that special game, and to share in comforting that very brave young man before the Lord took him home. 

Respectfully Submitted,

Fireplex

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

Aiken Legs

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May 21, 2019

Warmup: 30 SSH, 18 Cherry Pickers, 18 Windmill, 18 Moroccan Night Clubs, 18 Mountain Climbers

The Thang:

Mosey to HOB
Aiken Legs: 2 Rounds of 20 Squats 20 Box Jumps 20 Lunges (10 each leg) 20 Split Jacks (10 each leg forward) Brief discussion about HOB, Q’s elemetary school.


Mosey to Rogers Signs, 10 Burpees, brief discussion about Q spending time as kid at old sign shop.

Mosey to Big Johns
20 Hand Release Merkins 20 Werkins 20 Merkins 10 Diamond Merkins 10 Ranger Merkins. Brief discussion about passing of John Megee and Q spending lot time as kid between John’s house, Q’s Mom Mom’s house, and Far (fire) House.

Mosey to Bodies. Brief discussion about Q’s baby sitter at corner Magnolia and Mulberry Street. Toy Soldier set: 35 LBCs 25 E2Ks 15 Big Boys

Mosey back to CHOP.

Number-O-Rama & Name-O-Rama. Circle of Trust with prayers for Semi’s field trip to DC and Chayanne ad her baby.

Watch “May 21 F3 Workout, CHOP, Milton, DE” on YouTube
https://youtu.be/ctkV8LTgBfM

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