Warm up – 30 SSH -15 Cherry Pickers – 15 Moroccan Night Clubs – Arm circles forward and reverse.
Its the All Star Break for MLB so we Mosied to the ball fields for the beat down .
The Thang : two teams broke off one team held plank while first team started the Workouts
Home Plate to 1ST base – walking lunges
1st Base -15 Squats with 3 second hold at the bottom.
1st base to 2nd Base – Bear Crawl.
2nd Base -15 Merkins.
2nd Base to 3rd Base – Walking high knees.
3rd Base – 15 E2KS each side.
3rd Base to Home Plate – Crawl Bears.
Home Plate – 10 Burpees
Repeat for two more rounds .
We broke for 3rd F Message:
I do not know who wrote the quote . But in my quick 3rd F fashion I hit on how this can impact us as Men. Ruxpin added to it since we all need a little more of a break lol . Thanks brother !!!
The Thang 2 :
We took a wosey to the Tennis Courts and pulled out the Corn Hole Boards broke off in to teams again. Throwing 6 bags each. if your bag landed on the board the team had ten merkins if you miss you owe 10 merkins. if the bag drops in the hole the team owes 20 merkins. we played this for the last 10 min of the workout .
WARMARAMA: 20 Moroccan Nightclubs IC , 20 SSH IC , 20 Copperhead Squats IC, 20 Cherry Pickers IC, 20 Mountain Climbers, 15 SSH IC
The Thang 1: Mosey to Shipbuilders Village and partnered off. Partner 1 runs to Spinnaker Lane and nurs back while partner 2 is doing merkins and then switch. Then Partner 1 runs to Genoa Ln and nurs back while partner 2 is doing side plank leg lifts switching sides at 10 counts. Then switch with partner.
Thang 2: Mosey to Post Office circle. Same partners. Partner 1 bearcrawls halfway around circle and crawlbears the second half of the circle while Partner 2 does 80/40/20 super toy soldier set. Then switch.
3rd F – First Watch Psalm 143:8 Let the morning bring me word of your unfailing love, for I have put my trust in you. Show me the way I should go, for to you I entrust my life.
I have struggled all of my life with a shallow relationship with my heavenly father. I have tried since I was 15 years old to have a daily quiet time with him. I have had spurts of success, but never sustained. Some events in my life over this past year have caused me to reflect on that issue and I have made some major changes accordingly. I belong to a Christian business leaders group called C12 Group. About 5 years ago I was at a C12 conference in Orlando the founder, Buck Jacobs gave a stirring message about how important it is to have a consistent daily time in the Word of God and prayer. He said the best success for that time is the first hour of every day, no matter what you do. Make it non-negotiable. At the prompting of a very good friend of mine, Herb Troyer, whom I ironically introduced him to C12 4 years ago, he suggested I revisit that message. I did, and I have successfully adopted this routine into my life now 138 days straight (Buck is on day 10,000+-). I would encourage each of you to consider this to be part of your life, a non-negotiable start to your day. God will redeem your time and rest.
Apart from Christ, we are all creatures of our fleshly desires and habits. Even though He promises that our salvation is secure, our commitment to living under the Lordship of Christ must happen one day at a time as we react to the many challenges and temptations which come our way. Our ability to provide Godly leadership stems solely from our daily intimacy with Christ. Unless we abide in Him by routinely accessing His means of Grace (i.e., Bible, prayer, worship, fellowship, witnessing), it is easy for us to get off track and be compromised in our ability to be ambassadors and make disciples.
Start small, 10-15 mins everyday. Routines become habits, habits become part of us, good or bad. This will change your life, I promise you.
Psalm 119:11 Thy word have I hid in my heart, that I might not sin against you.
Ephesians 6:13 ..put on the whole armor of God, so that when the day of evil comes you may be able to stand your ground, and after you have done everything, to stand.
The Thang: Mosey to the covered pavilion for 2 pain stations.
STATION 1 Pavilion: 20 Dips OYO; 20 Derkins OYO; 20 Wide Arm Merkins OYO; 20 Staggered Arm Merkins OYO (10 each hand forward).
STATION 2 Pavilion: 20 Big Boys OYO; 20 E2K each side OYO; 20 Gas Pumpers OYO; 20 Reach Through Crunches OYO.
Third F Message: Please see below.
STATION 3 Wheelhouse Parking Lot: Sprints @ 50%, 75%, 100% speed with 20 Squats after the speed set. (x2). Wosey to the draw bridge for a Bear Crawl to the top with 20 Bobby Hurleys looking out over the canal.
STATION 4 The BIKE RACK: Wosey to the Rack for 20 Pull Ups & 20 Double count Flutters. Mosey back to the courts.
Count off, Name-O-Rama, COT.
Third F Message on Dates surrounding Independence Day:
APRIL 19, 1775: The Revolutionary War begins with shots fired at Lexington and Concord in Massachusetts.
JUNE 7, 1776: Richard Henry Lee introduces a motion in a meeting of the Continental Congress that the United States IS AND SHOULD BE DECLARED free from ties to Great Britain. Delegates disagree about the wisdom of the idea, which comes to be called the “Lee Resolution”. Eventually, the Congress appoints a Committee of Five to draft a Declaration of Independence for consideration.
JUNE 11, 1776: John Adams convenes the Committee of Five to draft a Declaration of Independence. The five members of the committee are John Adams, Benjamin Franklin, Thomas Jefferson, Robert Livingston and Roger Sherman. The committee chooses Jefferson to write the first draft.
JULY 2, 1776: The Continental Congress votes to declare independence from Great Britain, formally adopting the Lee Resolution. The next day John Adams writes in a letter to his wife that, “The second day of July, 1776, will be the most memorable epocha in the history of America….It ought to be solemnized with pomp and parade, with shows, games, sports, guns, bells, bonfires, and ILLUMINATIONS, from one end of this continent to the other, from this time forward, forevermore”.
JULY 3, 1776: The Continental Congress begins debating and editing the draft Declaration, eventually making 86 edits and cutting the length by about a fourth.
JULY 4, 1776: The Continental Congress approves the final draft of the Declaration, formalizing what had already been decided on July 2. Congress hires printer John Dunlap to print copies of the Declaration to be distributed throughout the colonies.
JULY 9, 1776: A copy of the Declaration of Independence had reached New York City. With Hundreds of British Naval ships occupying New York Harbor, revolutionary spirit and military tensions were running high. George Washington, commander of the Continental forces in New York, read the document aloud in front of City Hall. A raucous crowd cheered the inspiring words, and later that day tore down a nearby statue of George III. The statue was subsequently melted down and shaped into more than 42,000 musket balls for the fledgling American Army.
PAX partnered up for B.O.M.B.’s on
the Hill. One PAX Soldier Crawls
(Spiderman Crawl) up the hill and mosey’s back down while his partner completes
a series of exercises. Each team completed
a total of 50 burpees, 100 Overhead Claps completed as SSH’s, 150 Merkins, 200
Big Boy Situp’s, and 250 Squats.
However, Q had each PAX carry his own weight and complete half of that
total exercise amount before moving on to the next exercise….25 Burpees, 50
Overhead Claps completed as SSH’s, 75 Merkins, 100 Big Boy Situp’s, 125 squats. A little chatter in regards to the pain
station prompted a response by Q to blame it on the milkshake he indulged at
the fireworks display last night.
F3 Message – See below
Mosey .5 miles back to CHOP by way of
the Patriot Run.
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Please keep all our HIM in your thoughts and prayer. Save travels and a shout out to Bovine and Chappie as they were completing a 17.76 mile Ruck during this morning’s beat down.
F3 Message 07/04/19 – Excerpts were utilized by Q from the re-post below from Christianity Daily as well as Billy Graham Evangelistic Association.
Happy Independence Day 2017: Bible Verses
and Quotes To Reflect On What Freedom Means In America
JUL 02, 2017 07:26 PM EDT
From Christianity Daily.com
Fourth
of July marks the moment in history when representatives of a new government
uprising signed the Declaration of Independence in the United States on July 4,
1776. The document listed grievances suffered by the U.S. colonies under
British monarchy and justified a desire for liberty. It was penned by Thomas
Jefferson. Also known as Independence Day, it is an annual holiday that
symbolizes freedom. It is celebrated nationwide in 2017 on Tuesday, July 4.
Although declared in 1776,
Americans were not delivered from bondage until 1783. The high cost of freedom
was paid for in blood, in what historians estimate to be the death of 25,000
American Patriots. It took eight years, four months, and fifteen days of war between
America and Great Britain during the American Revolution to be fully attained.
The Oxford dictionary defines
freedom as “the power or right to act, speak, or think as one wants
without hindrance or restraint.” It is also defined as the “absence
of subjection to foreign domination or despotic government,” and “the
state of not being imprisoned or enslaved.” Christianity Daily compiled a
list of Bible verses and quotes that shed light on the true meaning of freedom.
As
the United States of America celebrates Independence Day on July 4, it’s worth
noting the nation was founded upon the idea that God created human beings to be
free. The Declaration of Independence states that people “are endowed by their
Creator with certain unalienable Rights, that among these are Life, Liberty and
the pursuit of Happiness.”
But
what is “liberty,” exactly? Is freedom based upon the country where you live,
or can it have a deeper meaning?
Here
are some key ideas from the Bible about freedom—including how to find true
freedom in your life.
1. People have been searching for it for thousands
of years.
The
quest for freedom is a theme found throughout the Bible, from Genesis to
Revelation. Just three chapters into the story of God’s creation, humanity gave
up its freedom by choosing to rebel against God. From that time forward, the
perfect freedom God created in the Garden of Eden was gone, and the long-term
effects were both physical and spiritual.
The
Old Testament of the Bible records how God’s people lost their physical freedom
time and again as various empires overtook them (most notably the Egyptians, as
recorded in the book of Exodus).
The loss of physical freedom was often
tied to spiritual disobedience like worshiping false gods. But time and again,
the one true God forgave His people and rescued them. When God freed the
Israelites from slavery in Egypt, He was foreshadowing the arrival of Jesus Christ,
who came to free humanity from sin—the spiritual slavery that leads to death.
Today, many people are living in
spiritual slavery without realizing it. They chase false gods of money,
success, personal comfort and romantic love—only to realize they still have an
emptiness that can’t be filled by any of those things.
2. God’s answer to our loss of freedom has always
been Jesus Christ.
When Jesus began his short period of
ministry on the earth, He announced He was the One that God’s people had been
waiting for since the fall of humanity. He did this by reading a particular
passage from the book of Isaiah—a passage his listeners knew was referring to
the Messiah, or the Savior of the world.
The words had been written hundreds of
years earlier and spoke of a new freedom that was coming in the future. When
Jesus stood up to read, He was saying the future had arrived. Liberty would come through Him.
“And the scroll of the prophet Isaiah was given to him. He
unrolled the scroll and found the place where it was written,
‘The Spirit of the Lord is upon me, because he has anointed me to proclaim good news to the poor. He has sent me to proclaim liberty to
the captives and recovering of sight to the blind, to set at liberty those who are
oppressed, to
proclaim the year of the Lord’s favor.’
And he rolled up the scroll and
gave it back to the attendant and sat down. And the eyes of all in the
synagogue were fixed on him. And he began to say to them, ‘Today this
Scripture has been fulfilled in your hearing’” (Luke 4:17-21, emphasis added).
“For
God so loved the world, that he gave his only Son, that whoever believes in him
should not perish but have eternal life” (John 3:16).
The Good News—the best news ever—is
that faith in Jesus frees us from the death we deserve for sinning against God.
It frees us from the punishment that would be inflicted upon us at the end of
our lives for the evil things we’ve thought and done.
While Christ followers still battle
with sin, they are no longer slaves to it. Through the power of Christ, His
people can be set free from the bondage of greed, vanity, pride,
pornography, addiction, abusive behavior, gluttony, selfishness—and any other sin under the
sun. Here’s what Jesus
said about the freedom He offers:
“If
you abide in my word, you are truly my disciples,and you will know
the truth, and the truth will set you free” (John 8:31-32).
“Truly, truly, I say to you, everyone
who practices sin is a slave to sin.The slave does not remain in the house
forever; the son remains forever. So if
the Son sets you free, you will be free indeed” (John 8:34-36).
God created human beings, not robots.
We don’t have to accept the freedom He offers us through Jesus Christ. He gives each person the free will to accept or reject His salvation.
But the Bible warns that hell is a real place where real people end up when
they knowingly reject the truth.
Likewise,
those who choose Christ are not forced to obey Him at every turn. But God makes
it clear: the best life is one that’s devoted to honoring Him. As the Apostle
Paul explained to some of the first Christians:
“’All things are lawful for me,’” but not all things are
helpful. ‘All things are lawful for me,’ but I will not be dominated by
anything” (1 Corinthians 6:12).
“For you were called to
freedom, brothers. Only do not use your freedom as an opportunity for the
flesh, but through love serve one another” (Galatians 5:13).
From cover to cover, God’s Word points
to freedom in Christ. And God doesn’t leave us wondering how to grab hold of
the freedom He offers. It starts with acknowledging our brokenness—and
admitting we are slaves to sin. And it ends with choosing Jesus and following Him daily. Only He
can break the bonds of slavery and lead us to true freedom, now and forever.
Milton Mustard Seed welcomes our brother from Charleston, SC today.
Side Straddle Hop 20 IC
Seal Jacks 20 IC
Smurf Jacks 20 IC
Plank Jacks 20 IC
Hairy Rockets 15 IC
Mountain Man Poopers 15 IC
Cherry Pickers 15 IC
The Thang
Caterpillar Snake Run with 12 pound medicine ball to 4 locations with exercises at each location.
First stop H&R Block
Merkins 20 IC
Air Drama Squats 25 OYO
Flutter Kicks 25 IC
Second stop Adkins Law Firm
Diamond Merkins 15 IC
Ballerinas Toe Squats 25 OYO
American Hammers 25 IC
Third stop field behind apartments
Hand Release Merkins 20 OYO
Bobby Hurley 20 OYO
Absolution 10 IC
Final Stop field behind AO
Walking lunges across field passing medicine ball
Burpees 10 OYO
Toy Soldier Set 40/20/10
F3 Message: New Beginnings bud around you and within you every day. You don’t need a clean slate. God is in the business of making all things new.
2 Corinthians 5:17 Therefore if anyone is in Christ, the new creation has come: The old has come the new is here.
Peter 1:3 Praise be to theGod and Father of our Lord Jesus Christ! In His great mercy he has given us new birth into a living hope through the resurrection of Jesus Christ from the dead.
Jeremiah 29:12 For I know the plans I have for you declares the Lord, plans to prosper you and not harm you, plans to give you hope and a future.
Warm Up: 20IC side strattle hop, 20IC Moroccan night club, 20IC Windmills, 20IC seal jacks
The Thang: Poker with 2 decks of cards and the ball of suck (a die with different exercises on each face). We did this with 11s with dips on one side of the parking lot and squats on the other side. The cards and ball of suck were in the middle. Paired up into teams of two. Each team started with 2 cards face down. To get a card, as you went by, you had to roll the ball of suck and do the exercise to get a card. If you didn’t want a card, you could pass and keep doing your 11s. The team with the best hand at the end of the workout won.
The Message: Romans 12:1-2 Offer your bodies as a living sacrifice and do not be conformed to this world but be transformed by the renewing of your mind. I talked about not getting sucked into the us vs. them mentality in our culture. Instead be conformed to the Bible.
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!
Warm-a-Rama
All i/c
20 seal jacks
20 Windmills
20 seal waves
20 Cherry pickers
20 mountain man pooper
The Thang
Mosey to new HOB entrance
Pax pair off
Big boy 45’s.
Wheelbarrow to light pole
Sumo squat 45’s I/c
Wheelbarrow to light pole
Leg lift 45’s.
Wheelbarrow to light pole
Legs 6″ squats. I/c
Wheelbarrow to light pole
3rd F
All in
Talked about how Abraham was all in sacrificing his son Issac for the Lord.
Genesis 22
Mosey back to CHOP
13 HIM showed – semi, Ruxpin, leatherman, Vanilla, Chappie, Wildwing, Chairman, toy soldier, Waterfall, doubtfire, Fireplex, nugget, FNG gump
