Trion – Page 2 – F3 First State

Block Work at CHOP

Beeker, Chairman, Chappie, Chattahoochee, Doubtfire, Fireplex, Gump, Phyfe, quattro, Ruxpin, Streudel, Trion, Waterfall / Leave a Comment / CHOP / By Jordan Warfel

Or “Shut up you loud crazy people!!”

Waterfall on Q for a warm but moist gloom at CHOP.

We warmed up with the usual: Side Strattle Hop, Cherry Picker, Moroccan Night Club, Seal Jack.

The Thang: Overhead carry the blocks to the tooth pulling place. Pair up for block work. 100 squats, 100 LBCs, 100 presses, all with the blocks. Done as a team. While one partner does the exercises the other lunges across the parking lot and mosey back. We stopped when a neighbor opened the window and yelled at us.

Carried our blocks back to the AO to finish. Then we mixed things up. One partner side steps across the parking lot while the other does the UPS. Each partner does the parking lot twice. Then partner mosey across the parking lot and nur back while the other partner holds the block in Al Gore position. Each partner does the parking lot twice.

F3 Message. Don’t let your New Year’s resolutions just be wishful thinking. 1. “Budget” your plans. Know what it is going to take and how you are going to get there. 2. You need “councilors.” Tell your M and your friends about your plans. 3. “Commit to the Lord.” Make sure your plans are consistent with God’s will for your life.

Finished up with some Mary.

Count-a-rama Name-a-rama

New FNG is named “Beeker.” He is a science teacher. Welcome Beeker!!

COT

Gifts around the block

Chairman, Chattahoochee, Doubtfire, Fireplex, Gump, Leatherman, quattro, Ruxpin, Semi, Streudel, Trion, Waterfall / Leave a Comment / CHOP, Milton, DE / By Alan Jackson

13 HIM beat the fartsack and posted at the CHOP on this nice brisk morning for a little 4X4 action around the block 4 corners 4 exercises per corner. Transition between corners varies. Oh and Chappie made it back from picking up his 2.0 just in time for the name-o-rama and COT.

Warm-up- 25 SSH + 10 more just because, 20 Windmills, 20 Mountain Climbers, 20 Cherry Pickers, 20 MNC.

The Thang- Mosey to dental office –

20 Merkins, 20 Widearm Merkins, 15 Diamond Merkins, 15 Ranger Merkins.

Lt. Dan to first light pole mosey to shipbuilders.

30 LBCs OYO, 25 Flutterkicks IC, 20 Freddie mercuries IC, 15 big boys OYO.

Bear crawl down mulberry street to first light pole mosey to Drs office.

20 Imperial walkers IC. 20 Squats, 20 lunges 10 each leg, 20 monkey jumpers. I believe some pax performed a few extra monkey humpers to entertain a lone car going by and some how we ended up with 10 bombjacks at this stop.

Mosey on to final corner at union street.

20 American hammers, 20 mountain climbers, 20 splitjacks and everones favorite gift was 10 hand release burppes.

Mosey back to CHOP for a stop at the wall.

Wall sit with 10 overhead clamps

Balls to wall 10 Australian mountain climbers IC.

Wall sit with 15 overhead hand claps

After all that Christmas eve fun we still had time for a few minutes of Mary which indo not recall what exactly consisted of.

Finished up with Number-rama

Name-o-rama along with giving our FNG his F3 nickname welcome Phyfe and ending with the COT.

12 Days for 12 HIM…

Bovine, Chattahoochee, Doubtfire, Fireplex, Forky, Leatherman, quattro, Streudel, Summit, Trion, Vanilla, Wildwing / Leave a Comment / CHOP, Milton, DE / By Anthony Savini

12 men braved the 16 degrees for a 12 days of Christmas beatdown. MERRY CHRISTMAS!

Warm up – IC

SSH- 15

Arm circles – 15 fwd. 15 back.

Squats – 15

Cherry picker- 15

Imperial Walker- 15

The Thang-

Mosey around block and come back to CHOP. ParkingLot

For 12 days of Christmas …(do in format of the timeless classic Christmas song )

1- side shuffles from pole to pole and mosey back to start for 1-6 , lt Dan back for 7-12..

2- burpees 1

3- hand release merkins 2,1

4- side straddle hop IC 3, 2,1

5- tricep dips- 4,3,2,1

6- mountain climbers ….5,4,3,2,1

Break for 3rd F

7- American hammers ….

8- good form merkins …

9- little baby crunches ….

10- alternating lunges ….

11- big boy sit ups ….

12- deep squats …

A little surprise for round 12….. we finished with 12 of EACH exercise

Name A Rama

COT

3rd F-

Duty Is Yours, Results Are God’s

By Jason Benham, Jul 10, 2019

John Quincy Adams once said, after losing case after case after case in a seemingly hopeless cause to set the slaves free, “Duty is mine, results are God’s.”

This sums up what every person should believe concerning the thing God wants them to do. We can’t focus on results, otherwise we’ll deal at the level of the mind and not the heart – we’ll try to figure out how to make the thing happen, when God wants us to just put our faith in Him and trust Him with our hearts.

A statement from the Apostle Paul in Acts 20:22 echoes this – “And now, behold, bound by the Spirit, I am on my way to Jerusalem, not knowing what will happen to me there….”

Check this out:

“And now I am on my way to building this business, not knowing how it’s going to turn out.”

“And now I am going to have another baby, not knowing how I’m going to feed her.”

“And now I am going to tell the truth, not knowing if it’s going to cost my job.”

“And now I am going to expose the lie, not knowing what’s going to happen to my reputation.”

“And now I am going to stand and fight, not knowing if I will win or lose.”

See how this works – all we have to do is our duty, the one given to us by God. Let Him handle the rest. He’ll take care of the results.

When you keep your focus on God you will continue to operate at the level of the heart, which is where faith is found. You can trust Him, you don’t ever have to worry about the results.

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