<?xml version="1.0" encoding="UTF-8"?><rss version="2.0"
	xmlns:content="http://purl.org/rss/1.0/modules/content/"
	xmlns:wfw="http://wellformedweb.org/CommentAPI/"
	xmlns:dc="http://purl.org/dc/elements/1.1/"
	xmlns:atom="http://www.w3.org/2005/Atom"
	xmlns:sy="http://purl.org/rss/1.0/modules/syndication/"
	xmlns:slash="http://purl.org/rss/1.0/modules/slash/"
	
	xmlns:georss="http://www.georss.org/georss"
	xmlns:geo="http://www.w3.org/2003/01/geo/wgs84_pos#"
	>

<channel>
	<title>The Aegis &#8211; Vae Victis &#8211; F3 First State</title>
	<atom:link href="http://f3firststate.com/tag/the_aegis/feed/" rel="self" type="application/rss+xml" />
	<link>http://f3firststate.com</link>
	<description>Fitness. Fellowship. Faith.</description>
	<lastBuildDate>Sat, 18 Feb 2023 18:01:33 +0000</lastBuildDate>
	<language>en-US</language>
	<sy:updatePeriod>
	hourly	</sy:updatePeriod>
	<sy:updateFrequency>
	1	</sy:updateFrequency>
	<generator>https://wordpress.org/?v=6.4.8</generator>

<image>
	<url>http://f3firststate.com/wp-content/uploads/2017/06/cropped-f3_logo_small-32x32.png</url>
	<title>The Aegis &#8211; Vae Victis &#8211; F3 First State</title>
	<link>http://f3firststate.com</link>
	<width>32</width>
	<height>32</height>
</image> 
<site xmlns="com-wordpress:feed-additions:1">215522161</site>	<item>
		<title>Quattro Depot</title>
		<link>http://f3firststate.com/2023/02/18/quattro-depot/?utm_source=rss&#038;utm_medium=rss&#038;utm_campaign=quattro-depot</link>
					<comments>http://f3firststate.com/2023/02/18/quattro-depot/#respond</comments>
		
		<dc:creator><![CDATA[Jay Baxter]]></dc:creator>
		<pubDate>Sat, 18 Feb 2023 18:01:31 +0000</pubDate>
				<category><![CDATA[Milton, DE]]></category>
		<category><![CDATA[The Aegis - Vae Victis]]></category>
		<guid isPermaLink="false">http://f3firststate.com/?p=400137</guid>

					<description><![CDATA[2/18/2023 0700 F3 FirstState Aegis PAX: @quattro, Sink-O, Gee-eye, Wood, Mr Mom (F3&#8217;s Only Fans Representative), Bunt, @semi, Harry Potter, @looney-tunes, @whirlybird, @chattahoochee, Probe, @fireplex, Bubba Warm-O-Rama:22 SSH IC, 22 Goofballs IC, 10 Burpees because&#8230; THE TRAIN! 22 Windmills IC, 10 (5 each side) Pretzil Merkins IC, ARAP Squats and Hip Circles to 80&#8217;s hairband &#8230;<p class="read-more"> <a class="" href="http://f3firststate.com/2023/02/18/quattro-depot/"> <span class="screen-reader-text">Quattro Depot</span> Read More &#187;</a></p>]]></description>
										<content:encoded><![CDATA[
<p><strong>2/18/2023 0700</strong><br><br><strong>F3 FirstState Aegis</strong><br><br><strong>PAX:</strong> @quattro, Sink-O, Gee-eye, Wood, Mr Mom (F3&#8217;s Only Fans Representative), Bunt, @semi, Harry Potter, @looney-tunes, @whirlybird, @chattahoochee, Probe, @fireplex, Bubba<br><br><strong>Warm-O-Rama:</strong><br>22 SSH IC, 22 Goofballs IC, 10 Burpees because&#8230; THE TRAIN! 22 Windmills IC, 10 (5 each side) Pretzil Merkins IC, ARAP Squats and Hip Circles to 80&#8217;s hairband Ratt song: &#8220;Round and Round&#8221;</p>



<p><strong>Thang:</strong> Chattahoochie Patriot Run(like a regular PR but when you have the flag, you may call out a number of Merkins, all PAX -except for the one holding the flag- must immediately stop and do said number of Merkins, to Given&#8217;s Alley. Once at the alley, A set of 11s doing Mike Tysons with bear-crawls in the transition.  Then we proceeded with the &#8220;C-P-R&#8221; to the Old Depot. At the Depot, PAX partnered up. teams split 25 Burpees, 50 Big Boys, 100 double-count American Hammers. YQIC then brought the <strong><em>3rd F</em></strong> in sharing about the joy he witnessed in El Salvador while on a mission trip referencing II Chronicles 7: 13-15. All PAX continued the C-P-R back to the circle. </p>



<p><strong>Number-Rama, Name-O-Rama, Circle-of-Trust</strong> followed by a tour of town with Hairy-Potter looking for his &#8220;displaced&#8221; Jacket which contained his cell phone and car keys! We hope his M is not too mad at all of us for her having to make the trek down to pick up her HIM! <strong>Good News</strong>: all of Hairy&#8217;s belongings were recovered, thanks to Georgetown PD! <em>Some &#8220;kind&#8221; homeless person must&#8217;ve thought his buddy mistakenly left their coat on the circle during his fentinol-induced trip to lala-land and took it into tent city!</em></p>
]]></content:encoded>
					
					<wfw:commentRss>http://f3firststate.com/2023/02/18/quattro-depot/feed/</wfw:commentRss>
			<slash:comments>0</slash:comments>
		
		
		<post-id xmlns="com-wordpress:feed-additions:1">400137</post-id>	</item>
	</channel>
</rss>
