Head & Chest Crud — Why Not a Trip to the Hospital?

QIC: Chappie

Date: 8/29/18

YHC was pumped to Q 2x in less than a week, though he wasn’t 100% sure he was even going to be able to make after battling head & chest crud since Friday evening. Skipped what sounds like a serious beatdown at the hands Leatherman who Q’d at CHOP yesterday. The goal was to try to rest up and stay/get healthy for today. #summercoldsuck

Seven awesome PAX posted in Lewes, DE at the Primis AO for a trip to the hospital. Well, actually there were only 6 of us til deer slayer himself, Chairman, rolled in after bringing the gavel down on Bambi. She did a job on your ride, man! Here’s what YHC’s ride looked like when he showed up at the Aegis AO one Saturday morning right after the AO was planted…

Have to get a shot of your ride and post it for posterity purposes. Looks like we’ve got a special way of initiating new AO’s; don’t say anything to the insurance companies! Chairman, we’re all glad you’re okay brother. …and this just in…

Of course, anytime you’re in an accident they say its best to go to the hospital to get checked out. So, here’s how that developed…


  • Disclaimer…uh, thought about…kinda. It’s hard to think when you have a cloud raining down snot inside your head.
  • SSH – 10 IC
  • Nipple Scraper Merkins – 10 IC
  • Hello Dolly – 20 IC
  • Windmill – (we heard him coming — enter the deer slayer, so YHC forgot the rep count)

Omaha’d the Weinke due to time constraints: Also had planned to do Peter Parkers, Merican Hammers, Shell Picker/Crab Flippers, and Delmarva Drydocks. It’s not a bad trip to the hospital from the AO, but last time YHC ran out of time and had to make a withdrawal from PPB (the PAX Patience Bank) to get the job done. So off we go with a steady  mosey to Beebe Hospital’s parking garage.

The Thang:

  • Swift Mosey up Level 1
    • 25 Merkins
    • 25 Gas Pumpers
  • Swift Mosey up Level 2
    • 50 Merkins
    • 50 Gas Pumpers
  • Swift Mosey up Level 3
    • 10 Burpees
  • Double Decker Mosey up Level 4 & 5
    • 100 LBC’s
  • Double Decker Mosey up Level 6 & 7
    • 10 Burpees
  • Swift Mosey up Level 8
    • 50 E2K’s

Top-O-The-Garage, great location for 3rd F:  Did you know that at the age of 67, Thomas Edison watched a fire destroy much of his work and equipment? Time to retire? Time to hang up the old lab coat? No way! “All our mistakes are burned up,” the inventor said, “now we can start anew.” There is a time to retire but Edison knew this time had not come. The fire that consumed his work didn’t destroy the fire that burned within him to continue his work. Edison’s commitment remained.

People tend to associate commitment with emotions. If they feel the right way they can follow through on their commitments. But true commitment doesn’t work that way. Commitment is not an emotion. It is a character quality that enables us to reach our goals. Emotions go up and down all the time, but commitment must remain rock solid. A solid team, whether it is in sports, business, workplace, marriage, or ministry, must have team members who are solidly committed.

3 things we need to know about being committed:
1. Commitment is usually discovered in the midst of adversity. You never know the level of your commitment until things get tough. Commitment is revealed, not necessarily built, by adversity.
2. Commitment is revealed in choices, not conditions.
3. Commitment lasts when it is based on values. Establishing commitment from a team is a critical piece of leadership. The only way to sustain commitment is to link it with personal values. Values drive your choices and they stand up to the test of adversity.
(Adapted: TFC President’s letter, D.O. Young)

  • Psalm 37:5 ESV
    Commit your way to the Lord; trust in him, and he will act.
  • Proverbs 16:3 ESV
    Commit your work to the Lord, and your plans will be established.
  • 2 Timothy 4:7 ESV
    I have fought the good fight, I have finished the race, I have kept the faith. Now there’s a man, along with our Savior, Jesus Christ, who was committed regardless of conditions!

Commitment. One character trait of leaders leading leaders—of HIM!

As they say, what goes up must come back down; here goes on the descent back to Level 1:

  • Lt. Dan (1 of YHC’s favorites, especially descending…hits the muscles a little differently)
  • Nur to Level 5, waiting for the six, we realized we were in a motorcycle parking spot. So…
    • 20 Four-Count Freddies IC (get on your bike and ride!)
    • 20 Derkins (high wall created some chatter from Chattahoochee. Hmm…name change? Chatterhoochee? Oops! Didn’t mean to poke the bear, he’s on Q in the Gloom.)
  • Lt. Dan once more
  • Bearcrawl (Whoa! watch the traffic! The PAX definitely created some chatter as the shift change was nearing and people were racing to their parking spots and trying to kill the bears. Hey, YHC thought this was deer season. Chairman?)

We made it! Kind of funny to hear hospital employees talking about what they saw as they arrived for work at the hospital. Parking Garage Playa’s! Aye!

Mosey back to the AO.

Great group of HIM to workout with today. YHC was pushed and pulled (mostly pulled) on this Gloom. Ruxpin you’re a beast brother! You jumped right in to the crazy amazing thing called F3 and nothing has stopped you. Seriously, that’s commitment! Think about where you’ll be a few months from now. Vanilla, thanks for posting even while you’re battling the same kind of head & chest crud–Site Q leadership! Summit, what can be said? If YHC’s not mistaken you led the mosey all the way back to the AO. You against you, better and faster! Not to mention, Chairman who was right up there with you — it’s like he was looking for deer or something. Leatherman, you’re bringing beatdowns that leave the PAX chattering, and then you post for another Q’s serving the next day. Way to step it up, keep raising the bar brother (brothers)! Chattahoochee, always appreciate you “picking up the 6” — you never fail. Never leave a man behind, but never leave him where you found him.

After a little trip to the hospital, we made it back on time.



  • Run, White, & Blue 5k, next Thursday, Sep 6 at Del-Tech
  • Monday, Sep 3, First State F3 Annual Labor-Day Beach Day Beatdown Convergence: 7 am north end of the boardwalk. See the Pre-blast. (Site Q’s bring your AO Shovel-flag)


  • Troopers involved in shooting yesterday at Harbison
  • YHC and his M as they’re raising teenagers — tough times (but praise God anyway!)


Honored to lead again. Thanks for the op!

~Chappie, out


And, oh, who was that doing 60 catch-up Squats? LEA-THER-MAAAAN!

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Blackjack Beatdown

Pax: Chappie, Fireplex, Chattahoochie, Toy Soldier, Ruxpin, Leatherman, Summit, & Chairman

Posted in: Milton, DE

QIC: Chairman

Date: August 23, 2018

The Warmup: 20 SSHs IC, 22 Smurf Jacks IC, 21 Seal Jacks IC, 21 Moroccan Night Clubs IC, 21 Cherry Pickers IC

The Thang: Mosey to Union St, Tobin Dr, Mulberry Street to grass field in front of Shipbuilders Village.  All rounds add up to 21 reps starting with 1 American Hammer (side to side back to center = 1), 55 yd dash, 20 Merkins, 55 yd dash; 2 AHs 55 yds, 19 Merkins, 55 yds…until 20 AHs, 55 yds, 1 Merkin, 55 yds.  In a display of teamwork, the 6 was picked up with all Pax joining for last  3  rounds.

Break for F3 message about character.  Q discussed the need for character to do whats right whether be in your job or in general and how surrounding ourselves with other HIM is important.  Bible references were Corinthians 15:33 Bad company corrupts good character. Phillipians: 4:8 Finally, brothers and sistets, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable – if anything is excellent or praiseworthy – think about such things. Galatians 5:22-23 But the fruit of the Spirit is love, joy, peace, forbearance, kindness, goodness, faithfulness, gentleness and self-control.  Against such things there is no law.  Proverbs 10:9 Whoever walks in integrity walks securely, but whoever takes crooked paths will be found out.  Psalm 25:21 May integrity and uprightness protect me, because my hope, Lord, is in you.  Titus 2:7-8 In everything set them an example by doing what is good.  In your teaching show integrity, seriousness, and soundness of speech that cannot be condemned so that those who oppose you may be ashamed because they have nothing bad to say about us.

The Thang2: Mosey Mulberry St to Willow St back to AO.  Super Toy soldier set 50 LBCs 25 E2Ks 20 Big Boys.  Finish off with 21 Burpees with all Pax jumping in to finish off ladt 2 rounds with the 6.

Number -O-Rama & Name-O-Rama.  Prayers for 2.0s going to college and Toy Soldiers friends Dad.  My apologies if I am forgetting any of the prayers.


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Pre-Blast…Labor-day Beach Day Beatdown

Our 2nd Annual Labor Day Beach Day Beatdown

Date: Monday, Sept. 3

Location: North end of the boardwalk. Park in the public parking at the corner of Lake Ave. & Surfside Place (no fees that early in the Gloom).

Time: 7 a.m. sharp

What is it? A workout on a different day and at a different location. This year it will be more of a “convergence” (i.e. all Site-Q’s bring your AO Shovel-flag. We’ll plant ’em all in the sand). Commit now, men, maybe Labor Day will be the day we get to record numbers!

Each HIM come prepared with a few of your favorite exercises because we’ll be “passing the baton” from PAX to PAX. Don’t forget we’ll have some different elements that “add value” to the beatdown: Sand & Water. To some degree, you can think CSAUP. Plan on going home nasty!! Ohhhh, yeahhh!

(Being so close to the coast I’m not sure we use the beach enough–let’s not take it for granted!)

Guys, this is a great time to invite some FNG’s too, so hit up those guys you’ve been working on. This promises to be a great way to start your Labor Day. Last year we jumped into some waves after the COT/BOM and got a good cool down compliments of the Atlantic. Plan some time afterwards to hang out with your M and 2.0’s on the beach, or just plan to grab some Coffeeteria with some of the other PAX for some of that 2ndFYOU DON’T WANT TO MISS THIS!

Shot from last year:

~Chappie, out!

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Staying Power

QIC: Chappie

DATE: Aug. 25 2018

6 HIM posted for a beatdown in perfect weather. It’s still August but several mentioned the temptation to wear long sleeves or turn on the heat in vehicles on the way in. It’s been cooler than normal, Chappie still wants Summer!

Let’s talk about staying power. YHC announced that today’s workout would tag-team with Vanilla’s 3rd F message from Wednesday (See “Finishing Strong” Backblast from 8/22). Vanilla’s message spoke of 3 ambushes which most men will face at one point or another (maybe even repeatedly) throughout their life:

  • the ambush of another woman
  • the ambush of money
  • the ambush of neglected family

These were written about in the book Finishing Strong by Steve Farrar. Great book and a recommended read for all men! Today’s workout (based on the book as well) was designed to complement what Vanilla shared on Wednesday, and revolved around how to avoid or overcome the aforementioned (that sounds sophisticated, ain’t?) ambushes—the workout itself will be offered as today’s 3rd F.

So here’s how it went down:

Chatter about the wet grass? OMAHA! To stay out of the wet grass, PAX moseyed to parking lot in front of Justice the Peace Court.

Disclaimer given. Made it official, even though no FNG’s were present. Practice makes perfect.


  • SSH – 20 IC
  • Imperial Walker – 18 IC
  • Windmill – 18 IC
  • Shell Pickers – 15 IC
  • Calf Raises – 30 OYO (toes in)
  • Calf Raises – 30 OYO (toes out)
  • FULL Squats – 10 OYO (not that we don’t always do full squats)
  • GoFMerkins (Good Form Merkins) – 10 (single count cadence on YHC’s d/u – not that we don’t always use good form)

Mosey down Pine St. to ARNG Armory…

The Thang:

How do you avoid the 3 ambushes of another woman, money, & neglect of family?

By STAYING in the Scriptures (each exercise begins with S for Scriptures)

PAX were asked by YHC at each pain station to pick the number of rep counts prior to each exercised being announced. Fun! (generally we did 20 reps, but Chattahoochee did call out 22 to keep us mindful of the avg. number of veterans who take their own life every day)

  • Seal Jacks
  • Stagger Merkins
  • Squat Jacks w/cross
  • Sphinx Merkins (Do Not do these on asphalt! Lol. We switched to the grass at the half)

Mosey to side lot of Georgetown Middle School… Same question about the ambushes:

By STAYING close to a Friend – (someone you can share your challenges with and who will ask you the tough questions – F is for friend)

  • Fiddler Crab to cone, switch at the half
  • Finger-tip Merkins
  • Flying Squirrel
  • Flutter Kick

Mosey to Wall 2.0 on the opposite side of the school…

By STAYING away from other Women – (set up protective hedges to keep yourself from the ambush of another Woman)

  • Wall Plank (interesting, kinda)
  • Windmill
  • Wheel of Merkin (5 rotations)
  • Wall of Fire: PAX hold Air Chair, while in turn each does 10 Merkins, 10 LBCs, & 10 Burpees

Mosey back toward AO to lot behind building on the corner of W Market & N. Front Streets…

By STAYING Alert to the tactics of the enemy (A is for Alert – “Be of sober spirit, be on the alert. Your adversary, the devil, prowls around like a roaring lion, seeking someone to devour” 1 Peter 5:8)

  • ATM’s: 10 Alternating Shoulder Taps, 10 Tempo Merkins, 10 Merkins Fast)
  • Air Squared
  • American Hammer
  • Aiken Legs: 20 Squats, 20 Box Jumps (skipped), 20 Lunges, & 20 Split-Jacks, all OYO)

Mosey back to AO…


Announcements: Labor Day Beach Day Beatdown. Rehoboth Beach, North end of the boardwalk near Henlopen Hotel. Start Time: 7 a.m.


  • Those taking 2.0’s to school
  • Waterfall/Felicia and newborn bay girl 2.0
  • Meg & Rachel (Vanilla & Stretch’s M’s) – both due to deliver 2.0’s in Nov
  • Prayers for all PAX to have STAYING POWER and avoid the ambushes of other women, money, and neglect of family by STAYING in the Scriptures, STAYING close to a Friend, STAYING away from other Women, and STAYING Alert to the tactics of the enemy. After all, it’s what HIM do!
  • Prayer for YHC, who has a sore throat and is preaching a funeral message later in the morning

Honored to lead the 6 HIM who posted at the Aegis on a beautiful (perfect weather for a workout) Saturday morning. Thanks for the push, men!

~Chappie, out!

The book:



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Finishing Strong


QIC: Vanilla

AO: Primis: Lewes, DE

PAX: Chappie, Canvas, Chairman, Ruxpin, Vanilla


SSH – 20 IC

Seal Jacks – 20 IC

Smurf Jacks – 20IC

Plank Jacks – 20IC

Cherry Pickers – 20 IC

Windmill -20 IC

Mosey to Shipcarpenters Square

The Thang: Four Corners

PAX Completed 20 Powerjacks OYO at the first corner, Nur to 2nd corner for 20 Lunge Jumps, Bear Crawl to 3rd Corner for 20 Star Jumps, Karaoke (Switch half way) to 4th Corner for 20 Skater Lunges, Crawl Bear back to first corner to complete.

Mosey to George HP Smith Park playground

The Thang 2: Colonel Trautman

PAX split into two groups. First Group ran  20 yards, completed 3 pull ups, ran back to relieve group 2. Group 2 completed 10 Merkins and then held plank until group 1 returned. Groups rotated for 5 rounds.

Break for Third F: Finishing Strong

QIC is currently reading “Finishing Strong” by Steve Farrar, a book for men on how to Finish this life well. Statistically, only 1 in 10 men will finish well in their lifetime, meaning 9 out of 10 will experience moral failure in some category. Farrar shares that this is predominately due to Men not being able to “Survive the Ambushes” of life when they come. There are three primary ambushes that men will face:

  1. The Ambush of another woman
  2. The Ambush of Money
  3. The Ambush of neglected family

Farrar shares that in a study of nearly 250 Christian men who fell for the ambush of another woman, there were 4 key components that nearly all of them had in common. First, none of the men had regular accountability. Second, all had ceased to spend time daily in prayer & scripture. Third, 80% of them became sexually involved from counseling a woman other than their wife. Fourth, all 250 were convinced that moral failure would NEVER happen to them.

We can learn from these men who did not finish well and again we see that F3 can provide a barrier of protection to assure that all of us can finish well. F3 assures that a man is surrounded by other men who are glad to hold them accountable in all areas of life, not just fitness. F3’s COT provides a time of daily prayer and the Third F often provides biblical insight to speak life and truth into all PAX who post. F3 is for men only, so the nonsense relationships with women other than our wives that too often can come from “the gym” are never gonna happen with this group. F3 keeps us on our toes. Sure, it keeps us in shape physically. But I believe that the greater value of F3 is the shield of protection that we men provide for one another to assure that we all have the best shot to Finish Strong.

Mosey back to AO

Ended with the “Little Baby Flutter Crunch (LBFC)” – PAX are on their six doing flutter kicks while simultaneously completed crunches. Don’t count the flutter kicks, count only the crunches. Completed 20 OYO.

Ended with Number-Rama, Name-O-Rama, & COT/BOM

Humbly Your QIC,



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Charlie Beatdown


Q Sharkbait

Pax Dr Crawfish & You Betcha


SSH 25

IW 20

Hill Billies 20

Abe Begota 20

Walking Planks 15

The Thang

Charles Bronson

SSH, Merkins, Burpees & Sumo Jump Squats.

Lung Walk around the cones.


The Therkin 5 rounds

Scissor Kicks 20

LBC’s 20

Rosalita 10

Notice and appreciate the common blessings in our lives.  Time with family and the  joy of new experiences.

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Little Baby Beatdown

Waterfall Brings the Little Baby Beatdown (His 2.2 to be born soon)

August 18, 2018 at The Aegis

QIC:  Waterfall

The warmup:  37 SSH IC (37 because we are at 37 weeks) Diaper pickers (formerly shell pickers, formerly cherry pickers) 21 little BABY crunches (because she will be born on the 21st) and windmills

The THANG:  Mosey to a little field next to the little league fields.  At this point Leatherman joined us because he was rolling in way past hot.  LOL I am calling this the LITTLE BABY BEATDOWN.  We started with three exercises: Little baby crunches, little baby arm circles, and little baby merkins.

OK, I made up the little baby merkins “LBMs”.  You take the plank on your elbows position and do merkins on your elbows.

After the 3 exercises you push your partner across the field and they push you back.  Because you have to push the baby out!  This beatdown is descending.  I think we got down to about 31 LBCs, LBACs, and LBMs.

We mosied back to the AO and used the ball of suck a couple of times along the way.  More merkins and mexican jumping beans!

Countarama, Namarama, and COT

We had the ceremonial passing of the shovel flag to Summit.  Way to step up Summit!!

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500 flutter kicks?

7 PAX rolled in ready to get their sweat on this Gloom.    A lot of chatter about two strong Qs back to back with Fireplex and Leatherman bringing the heat Tuesday and Wednesday.    Pressure was on…
  • Warm-a-Rama
SSH- 15
Cherry pickers – 15
Moroccan Night Club- 15
Bolt 45s- IC
  Standing to half way- 15 .
  Half way to full squat- 15
  Full squats -15
SSH- 15
  • Mosey to Ace parking lot.
Split into 2 groups.
1st group – 4x4s oyo
2nd group – Nur across lot. Lt Dan back.
Groups switch once all Pax return
Rinse and repeat for 2 rounds.
  • Mosey  to Dr office lot.
Pair up
One partner stays and does exercise while other runs circle around dr office. Switch when partner gets around circle. Group Totals. PAX keep count.
Total of 150 dips on curb.
Once finished dips move on to total of 500 flutter kicks.
  • 3rdF-  I had a message typed out that was on my heart.  About consistency in all areas of life and how true High Impact Men stay consistent to develop trust, always add value and lead from the front.   But when I arrived to the AO this morning I opened up F3 nation and when I selected QSource a message popped up from nearly two ears ago written by ‘Dancing Idiot’ on ‘the Q’
Immediately when I read it I thought of our local leader , Chappie , who with out him I wouldn’t be here today at 5am preparing to start my day with other Men who likely have been influenced by him as well.    We  are grateful for you leading the way in your Chappie style. And excited to expand F3 throughout the state with your guidance.  Maybe it was fitting he was on vacation today, but we all appreciate your vision and have grabbed ahold of it ourselves.  Each of us are better because of it.
  • Full 3rdF message is below –
  • Mosey back to CHOP
To the Wall
10 count wall sit
10 diamond merkins
10 count wall sit
10 wide merkins
10 count wall sit
10 merkins
10 count wall sit
10 ranger merkins
10 count wall sit
10 wide merkins
10 count wall sit
10 ranger merkins
10 count wall sit
10 hand release merkins
Go dominate your day.
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Super 21 – “Rump Skin” or Ruxpin

Date: 08/14/18

QIC: Fireplex

Warm up

SSH – 21 IC

Cherry Pickers – 21 IC

Prisoner Squats – 21 IC

Windmills – 21 IC

Patriot Run around the block – .48 mile

The Thang

The Super 21 as it appears in the Exicon.  1 Merkin to 1 Big Boy Sit up.  2 Merkins to 2 Big Boy Sit-ups.  3 Merkins to 3 Big Boy Sit-ups, etc., etc., etc.  But wait there is a twist….after each set completed of #1 though #5 complete 21 Imperial Walkers.  After each set completed of #6 through #10 complete 21 Mountain Climbers.  After each set completed of # 11 through #15 complete 21 Monkey Humpers.  After each completed set of #16 through #20 complete 21 Prisoner Squats.  After the final set of 21 Merkins & 21 Big Boys then finish strong with 21 Burpees.

Q received multiple reports of the loss of “Rump Skin” due to PAX choice of completing the set on the asphalt instead of the available wet grass that was just steps away.  I think our FNG dodged the bullet on this one when he received his F3 name…:)…Welcome Ruxpin…..

F3 Message

Q spoke about several characteristics of leadership as gleaned from an article by Thomas A. Merrill as it appears on fireengineering.com.  “Mr. Merill  is a 35-year fire department veteran and a former chief of the Snyder Fire Department in Amherst, New York. He is a fire commissioner for the Snyder Fire District. He served 26 years as a department officer including 15 years in the chief officer ranks. Merrill recently completed five years as chief of department. He has conducted various fire service presentations throughout the Western New York area as well as at FDIC. He also is a fire dispatcher for the Amherst (NY) Fire Alarm Office.”  Mr. Merrill stated that ” it is important for leaders to exercise good judgement and strive to lead their department in a positive manner; otherwise, so much of what I call wasted energy is invested in leadership quandaries that can truly bog down an organization and prevent good work from getting done.  It can also cause good people to leave.”  This observation can be applied to any business, group or organization.  Mr. Merrill went on to identify 8 “must have” traits that all leaders should possess.  The first is ownership and responsibility for any success or failure.  The ability to admit mistakes, be accountable, and move forward.  The second is consistency.  “A good leader will do jobs for which he is responsible in a consistent and regular manner, all while maintaining a positive attitude.  The third is being tired.   “All leaders should expect to be tired.  Simply, if you are doing your job as a leader, you will be tired.”  You may need to put in the extra time and effort to accomplish tasks with excellence.  The fourth is a positive example.  “All great leaders have learned to lead by their own personal example.  “Learn to lead by the power of your example, not by examples of your power.”  The fifth trait is organization.  “All leaders need to develop an organizational plan that works for them.  Find a system that works for you and strive to be as organized as possible.”  The sixth is Integrity.  “People are watching you all the time; they pay attention to what you say and how you handle yourself.  Once it’s lost you may never get it back.  A leader without integrity is certainly not a professional in any organization.”   The seventh identified trait of a great leader is honesty.  “Coupled with integrity, honesty is equally as important. Don’t ever think your people won’t know if you lie to them. Similar to losing integrity, once you are branded a liar, it sticks to you forever and your people will lose all trust and confidence in you. It’s okay to not have an answer to a question. It’s okay to not know how to do something. It’s not okay to make up answers and pretend to be something you are not. Be upfront and honest with your membership at all times, and don’t ever lie to them.”  The last trait identified by Mr. Merill is trust.  “All good leaders are trustworthy. Your members must know that you have their backs at all times. They need to know that when you tell them you will do something or get an answer for them, you will follow through and do it.  Learn to gain your members trust, and more importantly, work hard to maintain it.”

Our Lord and Savior, Jesus Christ, possessed all of the traits identified by Mr. Merill and so many more.   As a leader and teacher he was judged and scrutinized mercilessly.  He humbly served and provided the ultimate sacrifice in laying down his life so that we might have the opportunity to choose everlasting life.  Is he your President, Chief, Chairman, CEO…..??

James 3:1 New King James Version (NKJV)  1 My brethren, let not many of you become teachers, knowing that we shall receive a stricter judgment.

James 4:10 New King James Version (NKJV)  10 Humble yourselves in the sight of the Lord, and He will lift you up.

Matthew 20:26 New King James Version (NKJV)  26 Yet it shall not be so among you; but whoever desires to become great among you, let him be your servant.

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Welcome to FNG (Ruxpin).  Prayers the Savini Family, Betts Family, and Sanders.  Please keep all our HIM in your thoughts and prayers as we go about the business of being HIM.

Respectfully Submitted,


Name-O-Rama 8/14/18

A beatdown so brutal Chappie forgot his age, FNG tried to name himself, and Q forgot how to work his own phone. Too many fumbles to count in this Name-O-Rama and we wouldn't have it any other way. Fireplex brought he heat! Backblast coming soon. #f3nation #f3firststate #miltonde #miltondelaware #fitness #fellowship #faith

Posted by F3 First State on Tuesday, August 14, 2018

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99 Problems

8/11/18 Georgetown, DE beat down.

Nugget on Q!

4 HIM posted to get a full body beat down.

Warm-up. 20 ssh. 15 windmills. 15 cherry pickers. 15 maracon night clubs. High knee lap half way around circle. Switch and do other half as butt kicks. Mosey to middle school.

Leg station. 3 workouts, 33 times =99 sets and a problem at the end. 1. Single leg lunge. 2. High jump squat. 3. Scissor jacks. Problem was wall sit til Chatahoochee said stop. Mosey to microtel.

Arm station. Same 3×33+pain station. 1. 1,2,3 tempo merkins. 2. Elbow extensions. 3. Dips. Pain station. Balls to wall til vanilla says. Mosey to circle.

3rd F on Excuses. Proverbs 22:13. The lazy person says, “There’s a lion out there, if I go outside I might be killed!” F3 says, “Go chase that lion!”💪

Mosey to fire hall. Ab station. Same style. 1. Reverse crunch. 2. Superman’s. 3. Big boys. Pain station 6” till 7:59:40 and 20 seconds of insane courage to finish with a sprint to the circle. Except for summit because he though he saw a sniper. 😆🤐

End in COT and name a rama!

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