Do 5 side straddle hops in cadence then after the 5th one everyone does two jump squats. Like this… Side Straddle Hops IC: One, two, three, ONE! One, two, three, TWO! One, two, three, THREE! One, two, three, FOUR! One, two, three, FIVE! Quickly followed by two jump squats. Repeat 4x or until no one can breathe.
The Thang
Mosey to Dust Bowl
12 Burpees
Mosey to Plaza
12 Burpees
Escalator
10 jump-ups, 20 burpees, 30 merkins, 40 squats, 50 lunge-walks. Mix and match as long as reps go up by 10. Sometimes followed by a lap around a parking lot.
(Special Pennsylvania Guest Appearances by Skater and Quigley)
QIC: Wildwing
Date: 7/31/19
Beautiful morning for a tour of Lewes with visiting HIMs here on vacation from Lancaster, PA. Unusual number of citizens walking the streets which gave us a chance to introduce the F3 concept to the locals.
The Warm Up: Side Straddle Hop x21, Cherry Picker x21, Bobby Hurley x21, Moroccan Night Club x21 (In cadence)
The Thang:
(1) Canal Gazebo – Clock Merkins 5 merkins at each hour mark;
(2) Mosey to Lewes Museum – LBC x 42 and Derkins x 30;
(3) Mosey to Second Street for a 30 – 60 – 90 sprint ;
(4) St. Peter’s Wall – Dirty Hook Up x 10;
(5) Mosey on Second Street for another 30 – 60 – 90 sprint;
(6) Courtside Wrap Up: Bear Crawl, Bobby Hurleys x24, Bear Crawl, Burpees x24, Bear Crawl, LBC x24 – Easy Boy Recliners – Toy Soldier Set
The Message: Q returned from F3 event in Charlotte where he visited the Billy Graham Library and found this quote from the Reverend: Integrity is the glue that holds our way of life together. What young people want from elders is integrity , honesty, truthfulness, and faith. What they hate is hypocrisy and phoniness. Let them see us doing what we would like them to do. That said, sometimes the youngsters show the elders what they should be doing. Some of that was on display in Charlotte.
(BTW, next time in Charlotte stop in to see the BG Library and President Polk’s family home. Some would say Polk went all manifest destiny by grabbing Texas, paying Mexico for California, and stealing Oregon and Washington from England. Not a bad haul.)
COT: And best wishes to our compatriots from Lancaster.
Warm-Up: Leg Stretches Groin Stretches Hamstring Stretches Side Stradle Hop – 20 IC Arm Circles Back – 20 IC Toy Soldiers – 15 IC
The Thang: We filled out our DA-705 Forms and added in 5 Minutes of AMRAP Burpees for good measure. Thanks Royal H. Burpee for developing our best workout friend!
2 Minutes AMRAP Sit-Ups 2 Minutes AMRAP Push-Ups 5 Minutes AMRAP Burpees 2 Mile Run for time
Mary: Stretching
MOLESKIN: Solid workout guys! Here are the results. It wasn’t about Pass or Fail, but putting in the work! We know all have a great baseline. Hitting the 2 mile run after 5 minutes of burpees is no joke!
The Thang- Mosey out west market street to the bank at 113 cut thru parking lots to possum point players.
15 diamond merkins 10 SSH
15 Ranger merkins 10 SSH
15 Finger tip meekins 10 SSH
15 wide arm merkins 10 SSH
15 Merkins 10 SSH
Mosey to steps on the east side of GMS for Aiken legs 20 Squats, 20 box jumps on steps, 20 Lunges each leg, 20 split Jack’s (4 count)
Mosey to Armory 25 Flutter kicks IC, Toy soldier set 35 LBC, 20 E2Ks each side, 20 box cutters.
Mosey to circle 20 forward arm circles, 10 backward arm circles, IC 20 seal claps, 20 overhead claps.
Every set back is a set back for a comeback God wants to bring you out better than you were before. Unfortunately failure and setbacks are a part of life. No way around it, gotta go through it. However just because folks are experiencing a personal setback whether it be an injury, illness, job loss, financial pitfalls or just hard times in general it does not mean you are forever doomed. It is important to remember that a setback is just where a person is right at the moment not where they will always be. With time, patience and trust in God it is possible for everyone to comeback one way or another both physically and mentally
Q: Waterfall The PAX: Toy Soldier, Summit, Ruxpin, Ying Ying, Chairman, Gump, Doubfire, Chattahoochee
The Warm Up: 20 SSH IC, 20 Diaper Pickers IC, 20 Moroccan Night Club IC, 20 Windmill IC, and Superman Banana! Superman Banana starts in the superman position. When Q yells BANANA you roll over on to your back in a reverse of the superman so you are curled up like a banana. When the Q yells SUPERMAN you roll back. Rolled back and forth like a bunch of crazy people a few times.
The Thang #1: Route 66 and a bag of chips. We did the Route 66 from telephone pole to telephone pole. We did it decessending from 11 burpees at the first telephone pole down to 1 burpee at the last telephone pole for a total of 66 burpees. For added suck we also did LBCs ascending. I’m calling the additional exercise “and a bag of chips” since it was added on.
The Message: The story of the Rich Young Ruler. His good works weren’t good enough. Jesus invited him to follow him. But the young man went away sorrowful because he wouldn’t give up his lavish lifestyle to follow Jesus.
The Thang #2: Waterfall likes the wall! Wall of Burpee for an additional 3 burpees. Each PAX takes the chair. We go down the row doing 1 burpee each. Then we went down the row again doing 2 burpees each. Next we did Mexican jumping beans and overhead claps ascending up to 10 jumps and 40 claps. With a few minutes left we ended with some Mary.
The Thang: Mosey west on King’s Hwy to Lewes Presbyterian Church knee wall for 10 Derkins, 10 Dips & 30 Crunches with feet isolated on the wall to limit lower body movement.
Mosey to the Lewes Library for an arm/ab circuit.
10 Bike Rack Pull-ups to 30 American Hammers (LR double count).
Lt. Dan from bench to bench. Bench 1; 10 Dips & 30 feet isolated Cruches. Bench 2; 10 Derkins & 30 feet isolated Crunches. Bench 3; 10 Dips & 30 feet isolated Crunches. Bench 4; 10 Derkins & 30 feet isolated Crunches. Mosey back to the Bike Rack to begin round 2.
We only made it through the 1st bench set of round 2 before having to Mosey back because of time.
Number-O-Rama, Name-O-Rama, COT.
3rd F: Four Communication Styles
1. Passive Communication: This spouse tends to clam up, withdraw, and do all they can to avoid any confrontation. This can often lead to stress, anger, resentment, and bitterness in the passive person. For example, if finances are getting tight and stressful, the passive person will likely avoid the subject, change the subject, or overlook the subject, even when they see that a financial disaster is approaching.
2. Aggressive Communication: This spouse tends to attack, control, and provoke others. This tends to raise everyone’s stress levels, creating an atmosphere of fear and confrontation that seems, over time, to be insurmountable. And if unchecked, the aggressive person can become dangerous and destructive. In our earlier example, the aggressive spouse would see the financial stress and lash out at the family, blaming others, creating fear of financial ruin.
3. Passive-Aggressive Communication: This spouse tends to turn agitation, anger, and frustration into a more confusing reaction by dealing with it very indirectly. Often the passive-aggressive person will respond with more subtlety or hints, while acting like nothing is wrong. They will pretend not to notice how something they did was troubling or pretend that any offense they’ve caused is more due to someone else’s problem than theirs. They’re real feelings will be masked by conflicting attitudes and actions. Continuing the example of the financial problems, the passive-aggressive spouse, instead of addressing bad spending habits or overdue bills directly, would drop hints of frustration or unexpected snarky comments about purchases or payments, without being direct about what needs to be done to improve the situation.
4. Assertive Communication: This spouse achieves a much healthier result than the others by starting with a clear understanding of what they feel, what they think, and what they want. The assertive person deals directly, honestly, and most importantly, respectfully with others about what they are thinking and feeling. To finish our example, the assertive spouse would identify the real financial issue, and directly and honestly address the issue, without being angry or demeaning or confusing to the other spouse. They would accept responsibility for any part they played and would then offer some clear solutions and say something like, “We need to make some changes, and we need to work together to get through this. Here is what I suggest…..” would be a typical type of response from a healthy, assertive person.
Bolt 45’s –
15 squats to halfway down. 15 squats
halfway to full down. 15 full squats
Cherry Pickers – 15 IC
Chilcutt Plank Jacks – 15 IC
Windmills – 15 IC
Mosey .5 miles by way of the merkin
mile to the school. Each ¼ mile, all Pax
stopped to complete 25 merkins.
The Thang
Q brought a modified Super 21 beatdown for the hot and humid morning that Summit dubbed “a friendly 82” degrees at 7:00 a.m. 1 Merkin to 1 Big Boy Sit up. 2 Merkins to 2 Big Boy Situps. 3 Merkins to 3 Big Boy Situps, etc., etc., etc. Since we had excessive heat and humidity, Q elected to start at 21 in descending fashion. Each merkin/big boy set was followed by 21 prisoner squats. All Pax completed the round of 21 descending through the round of 16 before taking a break for the third F. After the message, Pax completed the Super 21 descending through the round of 10.
Mosey .5 miles back to Aegis. Pax stopped twice on the return mosey and completed 25 merkins at each stop to complete the merkin mile.
Back at the Aegis, Pax completed the modified Super 21 from the round of 9 descending to the round of 1.
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Please keep all our HIM in your thoughts and prayer.
F3 Message 07/20/19 – Q shared from Ron Hutchcraft Ministries in regards to how Jesus, the Cross, and the Bible is being systematically removed or “stolen” from our daily lives because it offends someone. As Christians, we must remain vigilant and defend the One who sacrificed all for us.
Who Stole the Cross? – #6479
Thursday, November 10, 2011
“Somebody stole the cross! Go figure.
Well, I mean that was a news story that got my attention a while back. The missing cross was a six-foot-tall metal structure that was embedded in rock and concrete, and it was perched high up on Sunrise Rock in the Mojave Desert. Veterans actually placed it there to honor those who’ve died fighting for their country. And wow! It’s been there for 75 years—no problem; suddenly—problem. People who didn’t want it there argued against it all the way to the Supreme Court. And for the time being, the Justices said that it could stay. But then somebody just went up there and stole the cross. It’s crazy.
I’m
Ron Hutchcraft and I want to have A Word With You about “Who Stole the
Cross.”
As
soon as I heard the story, something much more troubling hit me. The cross has
gone missing a lot of places these days; places that matter a lot more to God
than some mountainside in the desert. I’ve listened to lots of sermons and
Christian radio programs, and sometimes I’ve heard little or nothing about
Jesus’ cross. I’ve heard lots of Christian talk about how to have a great
marriage, or how to raise your kids, how to manage your money, how to have a
good self-image, but somehow they never got to the cross.
I’ve
heard some great Bible teaching that was deep and powerful, but the cross was
on the margins or not even on the page. We’ll talk a lot about important things
like justice for the oppressed, compassion for the poor, and help for families,
and God cares about all of them. But we never get to God’s game-changer for a
sin-broken planet, and that’s the cross of Christ.
Sadly,
I think of lost people I’ve known for a long time and talked to about a lot of
things, but somehow I’ve never told them about the cross where Jesus died for
them. I suspect I’m not alone. Too often, Christians talk a lot about their
church or their faith, but not much about their Savior. Oh, yeah, somebody
stole the cross…from our conversations, from our ministries, maybe even from
the center of our hearts.
Oh,
I know who took it. The one Jesus called “…the thief who comes only to
steal, kill and destroy” (John 10:10). The devil hates the cross because as the Bible says,
“having disarmed the powers and authorities, (Jesus) made a public
spectacle of them, triumphing over them by the cross” (Colossians 2:15).
You
know, Satan’s death warrant is signed in the blood of Jesus. He knows the power
of that cross. The oft-quoted Charles Spurgeon called the cross God’s
“magnificent magnet.” And in our word for today from the Word of God
in John 12:32, Jesus said this about His cross: “When I am lifted up…I
will draw all men to Myself.” No wonder Satan says, “Hey, go ahead.
Talk about everything you want. Just don’t mention that cross.” Talk about
your church. Talk about your faith. Talk about your family values. Don’t
mention the cross! The enemy of our souls knows its power and does whatever it
takes to erase the cross from our view.
Now,
veterans are outraged that the cross was stolen from that hill. We should be
outraged! We’ve allowed Jesus’ cross to be stolen from the center of our
hearts, and our ministries, and our conversations. “The message of the
cross,” 1 Corinthians 1:18says, “is…the power of God.” I need to be as
passionate about elevating that cross as the world and the devil are about
eliminating it.
I have the unspeakable privilege of taking a lost friend by the hand and walking with them up a hill the Bible calls Skull Hill, and standing there at the foot of an old rugged cross, and sharing with them the greatest love in the universe. “What He did here, my friend, was for you.” Without that cross, there is no hope…no heaven.”
Pax: Sharkbait, Great Clips, ThisOneTime, Chopper (FNG)
DISCLAIMER: Given
Warmup:
Abe Vigoda – 15 IC
Arm
Circles – fwd, back, overhead – x10 IC
Finkle
Swings – 10 OYO
Failure to Launch
THE THANG
-Pays to
be a winner sprints: one pax began bear crawling to a cone 20 meters and
sprinted back. Simultaneously the other pax raced down and back to a cone 40
meters away. The loser performed 5 burpee’s.
Repeated
with crawl bears.
At this point
we had a flying headlock and welcomed Chopper to our workout!
Repeated pays
to be a winner with crab walk.
Repeated with reverse crab walk.
Mosey on
over to the centrally located flags. All pax drew a 5 card hand from the
workout deck. Highest poker hand won:
Ace of Spades:
100 calf raises – OYO
Ace of
Clubs: 100 flutter kicks – IC
Queen of
Diamonds: 10 diamond merkins – IC
Four of
Hearts: 400m sprint
Four of
Diamonds: 4 Carolina dry docks
We
repeated the poker hand three times.
At this
point we began Elevens around the soccer field. Beginning at one corner we began
with 1 merkin and 10 squats, then all pax lunge walked the short distance to
the next corner and performed 2 merkins and 9 squats (all reps equaled up to
11). On the long side of the soccer field pax would sprint, on the short side
pax would lunge walk.
We were
able to make it around 8 merkins, and 3 squats when we ran out of time.
Words of
Wisdom
Being the 50th anniversary of the Apollo 11 splashdown…
“One truth I’ve discovered for sure: When you believe that all things are possible and you are willing to work hard to accomplish your goals, you can achieve the next ‘impossible’ dream. No dream is too high! – Buzz Aldrian
Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria
Coffeeteria was ‘tail-gate’ style right at the
La Mesa soccer fields!
