Slower Lower Beat Down

9/4/2018

QIC: Vanilla

AO: CHOP: Milton, DE

PAX: Chappie, Chattahoochee, Chairman, Leatherman, Fireplex, Ruxpin, Summit, Skipper, Vanilla, Waterfall, FNG – Semi 

Warm-O-Rama

SSH – 20 IC

Cherry Pickers – 20 IC

Smurf Jacks – 20IC

Windmill -15 IC

Shoulder Taps – 20 IC

Plank Jacks – 20IC

The Thang: Slower Lower Beat Down

Mosey to H.O.B.

20 Slow Low Merkins – IC 

20 Slow Low Squats – IC

20 4-Count Big Boys – IC

Mosey to Mill Park Dock

20 Slow Low Dips – IC

10 Slow Low Single Leg Squats (Each Leg) – IC

20 4-Count Freddie’s – IC

Mosey to Library

20 Hand Release Merkins

20 Lt. Dans

20 4 Count Leg Lifts

Mosey back to AO

Slow Low Wall Sit – 10 Count

Balls to Wall – 10 Count

Slower Lower Wall Sit – 10 Count

Third F: Slow Down to Speed Up

“Give me six hours to chop down a tree and I will spend the first four hours sharpening the axe.” -Abraham Lincoln

To get the results we are seeking, we often need to slow down. Excellence takes time and patience. Sometimes this looks like returning to the basics and focusing on fundamentals. Other times it looks like growing your skill set and increasing your capacity. Either way, 100% of the time it is about taking personal responsibility for your personal growth. Constant growth of self is the key component to going the distance in your fitness, family, relationships, faith, etc. Sometimes this process is slower than you’d like it to be. But slowing down to improve, helps you to speed up in the long haul and most importantly, finish strong. 

“Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.” -Galations 6:9

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

Special Welcome to our newest High Impact Man, Semi! It won’t get easier, but you’ll get better. 

Humbly Your QIC,

Vanilla

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Dora “Not” the Explorer

Date: 09/01/18

AO: Aegis at Georgetown, De.

QIC: Fireplex

Warm up

Windmills – 25 IC

Cherry pickers – 20 IC

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

Happy Jacks – 5 SSH IC followed by 2 bomb jacks.  5 evolutions completed in succession.

Merkin Mile – each ¼ mile Pax stopped and completed 25 merkins.  Pax completed half a mile on the way to the site of the “Thang” completing two sets of Merkins.  Pax completed the second half of the merkin mile with two sets of merkins in returning to the Aegis.

Chappie rolled in hot after Rucking around nine miles to the Aegis.  The man is a beast.

The Thang

From the Exicon – Doracides – Two Pax worked together to reach exercise reps of 100, 200, 300, & 400 of 4 different exercises.  One Pax worked on the exercises while the second Pax completed suicides to three designated waypoints.  The extra twist is at the waypoint of each suicide run; the Pax completed 1 burpee, then 2 burpees, and finally 3 burpees before returning to the starting point.  Once all three suicide sprints were completed, the Pax switched stations until all reps of each exercise were completed.  The exercises completed are as follows:  100 American Hammers, 200 Merkins, 300 LBC’s, & 400 squats.

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Continue to pray for Chappie’s family, the Savini family, the Draper family, Vanilla’s co-worker, and for our Nation as we approach another anniversary of 911.  Please keep all our HIM in your thoughts and prayers.  

F3 Message – Q shared the Third F before returning to the Aegis.

I was thinking hard about the upcoming anniversary of the death of my boss, my friend, and my mentor Thomas H. Draper.  He died on September 08, 2017 after suffering injuries sustained from a motor vehicle hitting him while riding his bicycle.  There is no easy way to handle the passing of those close to you, especially when you want to understand why God allows such tragedies to happen.  We are fast approaching the 17th anniversary of 911 where many lost their lives in such a horrific act of terrorism.  Why does God allow this?  I found this article by John Hawkins on Townhall.com that he had written after the Sandy Hook mass shooting that offers wisdom and insight as to why God allows tragedies.  I hope you find the same comfort and peace as I did when I read Mr. Hawkins words.

5 Reasons God Allows Tragedies Like the Sandy Hook Massacre To Occur by John Hawkins as written on Townhall.com

Posted: Jan 01, 2013 12:01 AM

“As a Christian, it can be difficult to reconcile all the evil that happens in the world with an all knowing, all powerful loving God who could stop it if He wants, but chooses not to do so. If our hearts break for the innocent children who were senselessly murdered at Sandy Hook Elementary, how can a God who loves us not feel the same way? If any of us had known what Adam Lanza was going to do, we would have done anything in our power to stop him, so why didn’t God? All too often we tend to quote some arcane scripture, chalk it up to God “moving in mysterious ways” and shrug our shoulders. While none of us have the authority to speak for God, there are plausible explanations for why God would choose not to intervene to prevent a tragedy.

1) He gives us free will: God didn’t make robots who were designed to execute His will. Instead He gave us the freedom to make our own decisions. He lets us choose between being right and wrong, good and evil or wise and foolish. We can follow Him or scorn Him. We can obey Him or ignore Him. We can take His advice or go our own way. It’s our choice…and sometimes choices have terrible consequences. But, of course, how could it be otherwise and still be a choice?

2) It’s a necessity for faith: “If God wanted to remove all doubt about his existence, He could do so — but, He doesn’t because the cornerstone of Christianity is faith. Imagine what would happen if bad things DIDN’T happen to good people. What if when an airline crashes, only the non-Christians die while all the believers walk away unscathed? What if the moment someone becomes an atheist, he is immediately struck by lightning and killed? What if every rape, murder, robbery, and painful illness only happens to non-believers? If that were the case, then no faith would be required to be a Christian.” 

3) He has a different perspective: Our God gave His only begotten Son, that whosoever believeth in Him should not perish, but have everlasting life.” Imagine being in his place as Jesus was jeered, whipped and had to suffer and die in agony on the cross. What would run through your mind as your Son was crucified and uttered the words, “My God, My God, why have you forsaken me?” when you had the power to free Him, heal His wounds and strike down His tormentors at will. Our God made that sacrifice for each and every one of us so that we could be saved. That’s how much He cares for us. Yet and still, God has known the hopes, hurts, loves and secret dreams of all of us who’ve come into this world, lived our lives and passed on. After watching billions of people He cares for die and shouldering responsibilities we can’t even begin to fathom, God doesn’t see the world through the same eyes as we do.

4) We often turn to God in times of tragedy: One of the sad truths of human nature is that when we’re happy, healthy, loved, secure and our pockets are full, most of us think we already have all the answers and don’t turn to God. As C.S. Lewis wrote“God whispers to us in our pleasures, speaks to us in our conscience, but shouts in our pains: It is His megaphone to rouse a deaf world.” It’s not that God wants us to ache, causes it, or wishes for it to happen, but He realizes that’s often what spurs us in His direction. A long pleasant existence full of leisure, contentment and pleasure that ends with a trip to Hell because there was never a need to reach for God is a failed life.

5) Ultimately it’s about Heaven, not earth: What we do with our lives is no small matter. We should try to make the most of our talents, do what we can for others and make the most of what we have. But, it’s worth remembering that Billy Graham was right when he said, “My home is in Heaven. I’m just traveling through this world.” Our lives seem long and crucially important because it’s all we can see, hear, and touch, but God knows there’s an eternity that stretches beyond our time here. It can be incredibly painful when our time here ends with those we care about, but God gets to see the reunions in the next lifetime.”

John 16:33 New International Version (NIV) –  33 “I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.”

John 3:16 New International Version (NIV) – 16 For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.

Respectfully Submitted,

Fireplex

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Sunspot’s 3 Year MANiversary

3 years ago I decided to post to this thing called F3 after grabbing a flyer from the church bathroom. I had the pleasure of spending 2 years @F3NWInd where I met many PAX, held various leadership roles, and had my life changed forever. When I relocated to Lancaster, PA, there was NO WAY that I wasn’t going to have F3 in my life. Within 3 weeks of moving we had our first workout with 3 PAX. Today we have an average of 15 PAX every Saturday. I never would have imagined we would have grown as fast as we have and I thank every day for having all of you guys in my life. #F3Lanco has helped tremendously to make this feel like home.

Today, 14 PAX came out to celebrate my 3 year MANiversary.

PAX: Tattoo, Inspector, Garden State, Squared, Fridge, Quigley, Herbie, 10AC, Marvel, Eagle, Turnpike, Skater, Sunspot (Q)

WARM-UP:

Mosey 0.25mile
IST x3ic
Toy Soldier x6ic
Arm circles x9ic / each arm
Diamond merkins x12ic
Perfect squats x15ic
Motivator 11-1

CELEBRATION TIME:

Grab some blocks OH carry to front hill…
Block Complex / Burpee ladder 11-1
Block rows x9ic
Block curls x15ic
Block Swing x12ic
quick Mosey to parking lot…
Tuck Jump-icides x6 lines
quick mosey back to coupons…
Block chest press x12ic
Block Curls x15ic
Block Squats x15ic
Block curls x15ic

MARY:

VA-W x9ic
American Hammer x12ic
Bay city scissors x9ic
WW2 x15 oyo
Leg levers x15ic

With this being my 3 year MANiversary Q, everything had to be in multiples of 3. The motivator was a nice challenge as that was 264 reps! I wanted to throw a tough Q at you guys and you pushed through like champs! That front hill ladder was a doozy and loved seeing all the PAX pushing everybody when they were hitting the wall. Thanks for posting with me and celebrating my MANiversary!

Until next time, Sunspot OUT!

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