Nugget beatdown

11/29/18. Milton, DE. Nugget on Q.

Warm up- 20 SSH. 15 windmills. 15 cherry pickers. 15 shoulder taps. Capri lap.

C2C (corner to corner) sprint in between telephone poles and plank until 6 is in to food lion parking lot for beatdown.

8 pax divide into 2 lines of 4. first guy does a crawl exercise about 20 yards then does 10 hand release merkins then does another crawl exercise back. while second guy does calf raises. while third guy does squats. while fourth guy does SSH. 1st crawl exercise was lt. dan there and jump squat back. 2nd was bear crawl there and crawl bear back. third was dragon crawl there and inch worm back. 

3rd F on Planning. Make sure we plan our lives to live out God’s plan and to fulfill ultimately His purpose and good works and not for our own selfish plans. Make sure you use God’s word for counsel and the wisdom from others who have achieved success in what you are looking to accomplish to help you reach your goals.

12 tricep extension push ups. 25 mule kicks. 50 big boys, all OYO. Mosey home back to AO for COT. 

Good push HIM!

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Date:  11/27/18

AO: Milton, De.

QIC:  Fireplex

Warm up

SSH – 20 IC

Cherry Pickers – 15 IC

Windmills – 15 IC

Bolt 45’s – 15 squats full up to half way down, 15 squats half way down to full down, & 15 squats full motion.  All completed IC as a 4 count.

Mosey approx. ½ mile to “Oh Hill No” amidst “joyful” grunts and groans of anticipation from all HIM…J…

The Thang

Lovingly dubbed  “Leftovers” as the routine refers to the completion of a previous Q that was stopped short due to time, high temperatures and humidity.

The Sheldon Cooper was completed utilizing the hill.  Each PAX Completed 10 Burpees, 10 Squats, 10 Merkins & 10 Big Boys.  Nur up the hill and mosey down to complete 9 Burpees, 9 Squats, 9 Merkins, & 9 Big Boys.  Descending until reaching a set of 5 of the exercises.  Some PAX worked ahead and completed down to the round of 1 in the designated time.  When the 6 was in at the set of 5, we took a break for the F3 Message.

Mosey back ½ mile to the AO.

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Prayers were offered for multiple needs within the attending PAX, but please keep all our HIM in your thoughts and prayers.

 F3 Message – 11/27/18

Q shared a message from that spoke to being thankful and grateful for what God has provided and how we should all have a heart of thanksgiving.  The message was written by Debbie McDaniel who is a writer, pastor’s wife, mom to three amazing kids (and a lot of pets).

Excerpts from the post by Debbie McDaniel:   

“We have so much to be grateful for in this life. Each and every day. But reality is that sometimes constant life demands, struggles, and worries give more room to defeat than to a heart of thanks. Or we forget, in the midst of busyness and pressures, just to pause and give thanks, for all that God has done, and continues to do in our lives.  Sometimes it really is a sacrifice to offer praise and thanks. We may not feel like it. We’re struggling. We’re weary. Or maybe, we feel like He let us down. We think God seems distant, like he’s far away, or doesn’t really care about what’s troubling us. Painful life blows and losses might have recently sent us spiraling.  But here’s what can make a lasting difference. We have a choice, every day, to give him thanks. And with a heart of thanksgiving, we realize that no matter what we face, God doesn’t just work to change our situations and help us through our problems. He does more. He changes our hearts. His power, through hearts of gratitude and focused minds on Him, releases the grip our struggles have over us. We’re strengthened by His peace, refueled by His joy.  God’s Word is filled with many reminders of how powerful and vital a thankful heart can be in this world.”

The Power of a Grateful Heart, 7 Things It Can Do:

-“It gets our eyes off ourselves, and helps us to focus back on God”.

– “It reminds us we’re not in control, but that we serve a Mighty God who is. It keeps us in a place of humility and dependency on Him, as we recognize how much we need Him.”

– “It helps us to recognize we have so much to be thankful for, even all of the little things, which often we may forget to thank Him for…but they really are the biggest, most important things in this life. It takes our attention off of our problems and helps us instead to reflect on, to remember, the goodness of His many blessings.”

-“It reminds us that God is the Giver of all good gifts. We were never intended to be fully self-sufficient in this life. A grateful heart reminds us that ultimately God is our Provider, that all blessings and gifts are graciously given to us by His hand”.

– “A heart of gratitude leaves no room for complaining. For it is impossible to be truly thankful and filled with negativity and ungratefulness at the same time.”

– “It makes the enemy flee. The forces of darkness can’t stand to be around hearts that give thanks and honor to God. Our praise and thanksgiving will make them flee.”

– “It opens up the door for continued blessings. It invites His presence. Our spirits are refreshed and renewed in Him. God loves to give good gifts to His children. He delights in our thankfulness and pours out His Spirit and favor over those who give honor and gratitude to Him.”

“O Come, let us sing for joy to the Lord; Let us shout joyfully to the rock of our salvation. Let us come into his presence with thanksgiving; let us make a joyful noise to him with songs of praise! For the Lord is a great God, and a great King above all gods.”  Ps. 95:1-3

“Enter his gates with thanksgiving, and his courts with praise! Give thanks to him; bless his name! For the Lord is good; his steadfast love endures forever, and his faithfulness to all generations.” Ps. 100:4-5

“Give thanks to the Lord for he is good, his love endures forever.” Ps. 118:29

Respectfully Submitted,




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The Semi “colon”

Warm up
20 Seal jacks
15 Cherry picker
20 SSH
15 Windmill
10 Imperial walker

The Semi “colon”

Mosey 1 block north from circle, 1 block east, and 2 blocks south to Domino’s.

Wall sit – 10 count
Bttw merkin

10 count from each HIM for 2 rounds, total of 8 bttw merkins

Mosey to firehouse

Plank – 10 count

10 count from each HIM for 2 rounds, total of 8 merkins

Mosey to school parking lot

3rd F

Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, casting all your anxieties on him, because he cares for you. Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour. Resist him, firm in your faith, knowing that the same kinds of suffering are being experienced by your brotherhood throughout the world. And after you have suffered a little while, the God of all grace, who has called you to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish you.
1 Peter 5:6‭-‬10 ESV
A good affirmation that you are not alone in your struggles. There is season for everything. God will restore, confirm, strengthen, and establish you.

SEMI’S “Suicides” consisted of nurs, jailbreaks, bear crawls, side steps, woseys, moseys, and LT. Dangers (Thanks Chattahoochee) back and forth across width of parking lot.

Mosey to old napa store

5 burpees mosey around building, 5 merkins mosey around building, 5 squats mosey around building for 2 rounds.

Wosey to 1 block from AO, then jailbreak the rest of way in.

toy soldier set
30 lbcs
20 k2e per side
15 big boys
Mosey around circle for 2 rounds

Finish with AYG high and low plank switched at Q’s call.


Number Rama

Name Rama


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Burpsgiving Beatdown

4 HIM beat the fartsack on this beautiful brisk 30 degree morning to burn of some calories  so they can prepare to partake  in a big meal with family and friends later today.


15 SSH, 15 Seal Jack’s, 15 Cherry Pickers, 15 Windmills, 15 big arm circles forward, 15 Backwards

The Thang-

The Burpee mile- Mosey to HOB  15 Burpees, Mosey to the old Norma’s for 15 more Burpees, Mosey up to top of the Hill you got it 15 more Burpees,  Mosey to Milton elementary  for 15 more burpees where we to a very short break for a 3rd of to touch on the 1st Thanksgiving. Then had to workout the Abs a little before heading back to the AO.

30 flutter kicks IC

30 American Hammers

30 LBCs

Mosey back to the AO into a stiff headwind going back up Mulberry street. Upon arrival at the AO with 5 minutes left the number 48 did not sit well with me so we hit another 12 burpees  for a total of 60 burpees and somewhere in the neighborhood of a 2 mile mosey plus abs

Finished up with Number-rama, Name-o-rama and COT

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HOB walk and crawl

7 HIM posted on thos fine morning for a pre-thankgiving beatdown

Warmup – 25 ssh, 20 sealjacks, 15 cherrypickers,15 windmills,15 MNC

The Thang- Mosey to HOB access road

1st light pole 25 monkey jumpers, lt xan to 2nd pole for 20 squats toy soldier to 3rd pole for 15 Bobby Hurley’s, butt kickers  to 4th pole for just  10 burpees 

Mosey around parking lot and picked a nice spot for ascending curb crawls bear crawl to opposite curb 1 derkin, bear crawl back for 2 derkins rinse and repeat until 10 deakins, a short break for a little message on leadership  from former navy seal commander Leif Babin followed by 25 flutter kicks  IC and a super toy soldier set 40 LBC, 30 E2K, 20 big boys. 

Mosey on back to the AO it pays to be up front the first 4 HIM stopped at back lot on mulberry and picked up Chappie s sandbags and returned to his shed with the other coupons finished up with Count-0-rama, Name-0-rama and COT

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QIC: Vanilla

AO: CHOP: Milton, DE

PAX: Chappie, Chattahoochee, Chairman, Fireplex, Leatherman, Ruxpin, Summit, Toy Soldier, Vanilla, Wildwing


SSH – 20 IC

Seal Jacks – 20 IC

Smurf Jacks – 20 IC

Plank Jacks – 20 IC

Cherry Pickers – 10 IC

Windmill – 10 IC

Patriot Run to “The Hill”

The Thang: OH HILL NO! 3.0

Prison Break (Spring) Up, Mosey Down

10 Burpees

Nur Up, Mosey Down

9 Burpees

Bear Crawl Up, Mosey Down

8 Burpees

Crawl Bear Up, Mosey Down

7 Burpees

Boo Boo Bear Up, Mosey Down

6 Burpees

Lt. Dan Up, Mosey Down

5 Burpees

Prison Break Up, Mosey Down

4 Burpees

Inchworm w/ Merkin Up, Mosey Down

3 Burpees

Side Shuffle Up, Mosey Down

2 Burpees

Side Shuffle Up (Switch), Mosey Down

1 Burpee

Third F

“There’s a tenacity to persistence that’s easy to overlook. Day after day it just doesn’t let go regardless of obstacles. Dad (Truitt Cathy) was joyfully persistent; with his principles and his focus on excellence. The persistent leader is quietly tenacious and delightfully determined.” -Dan Cathy (CEO Chick-fil-A)

In my own life, I feel that I’ve always been persistent. However, to be joyfully persistent is a whole different story. I’ve spent most of my ambitious life “pissed-off persistent” if anything. I recently heard an Entrepreneur talk about the moment when he realized that he was committed to finishing what he started. He explained that if he was committed to finishing, than he might as well quit being angry through the process and choose to be joyful. Being “quietly tenacious and delightfully determined” takes an internal decision to choose “Joy” even in obstacles. So, with that, lets be joyfully persistent, quietly tenacious, and delightfully determined  to finish this and every beatdown! Aye!

Mosey Back to AO

Toy Soldier Set (30 LBC- 20 E2K- 15 Big Boys)

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

Humbly Your QIC,


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10 cones and was that a Fox!?

QIC- Summit

Warm up – all in cadence 

SSH – 30

Cherry picker- 20

Merkins- 10

SSH- 15

Windmill  – 10
Mosey around block back to AO 

10 Cones are set up approx 10yards apart 

1/2 mosey to tenth cone do 10 merkins and mosey back with block  -1/2 stay back and do ‘blockees’ – burpees with blocks. Switch. 

9th- All pax side shuffle cone. 9 merkins. side shuffle back to start 

8th – lungewalk to cone. at each even # cone on way back stop and do amount of merkins per cone you are at. Just because. 🤷🏼‍♂️

7th – NUR to cone, 7 merkins. NUR back 

6th-   lt dan to cone ,6 merkins , lt dan back, stopping at even cones to do amount of merkins.

NUR to cone 7 for toy soldier set NUR back for 3rd F  

5th – repeat cone 10 routine but to 5th 

4th-  side shuffle to cone with block .4 merkins, 40 lbcs , side shuffle back. 

3rd- lunge walk to cone with block, 3 merkins, 30 lbc , lunge walk back 

2-  inch worm to cone. 2 merkins , 20 lbc.  inch worm  back 

1 mosey to come, 1 merkin , 10 lbc.  Burpee broad jump back 

Count off  / Name a Rama / COT on blocks 

Great  Push by all! 


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Milton Murph


Nugget on Q
Warm up20 SSH 15 windmills 15 cherry pickers 15 mountain climbers. 
Mosey to Milton park for the Milton Murph. 
We completed 3 out of the target 4 rounds, so we finished with 75 pull-ups/dips if needed to modify, 150 push ups, 225 squats and 1.75 miles! 

3rd F was about how what we can accomplish together. Example was 2 horses could individually pull 8,000 lbs. But 2 together pulled 24,000 lbs. Lock arms with the men who are fighting the same fight and are in your corner and you’ll be amazed at what you’ll accomplish. 

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Good Grief

Date: 10/23/18

QIC: Chappie

This Backblast is so titled because as YHC was preparing his Weinke, he discovered it had been nearly a month since he Q’d a workout. Whaaat! GRIEF? Yeah, maybe a little grief because Q’ing is awesome fun and we all look forward to bringing the heat. There’s nothing like bringing a well-appreciated (chatter-filled/good grief) beatdown, and so when you don’t get to pull out the Weinke for a while…well, you COULD get a case of butt hurt (grief). GOOD? You betcha! The reason YHC hasn’t Q’d for nearly a month is because we’ve got a good flow of Q’s in the pipeline and the Q Schedule is packed. That is awesome, good grief! Fact is, Ruxpin has already gotten in his warmup VQ and tomorrow (Sat. 10/27) at the Aegis (potentially in a Nor’easter) he’ll be getting in a full VQ, thereby putting him in rotation on the Q list. Calling all PAX – if you can make it in the Gloom, POST!

In the meantime, here’s YHC’s catchup from Tuesday’s workout: YHC went back to what has become a bit of a standard of measure for workouts at CHOP: The 4×4 – we keep going back to this one because it does show a measure of advancement. PAX can look back and [hopefully] say, “This time it wasn’t as bad as last time!” You against you! It doesn’t get easier, you get stronger. This workout is made up of 4 COP’s on 4 corners around the block. Here’s an image of the block…


  • Disclaimer claimed
  • SSH – 18 IC
  • Windmill (Windsock if you’re watching Chairman!) – 10 IC
  • Low/Slow Squat – 18 IC
  • Cherry Picker/Crab Flipper – 18 IC 
  • Shoulder Tap – 10 OYO

4×4 Introduced – Mosey to corner #1

The Thang:

Merkins Corner — Tobin & Union Streets:

  1. Wide-Arm – 5 OYO
  2. Diamond – 10 OYO
  3. Regular – 15 OYO
  4. Erkins (chest to curb) – 20 OYO

     *All Merkins done continuously

Transition to next corner: Lt. Dans to light post (approx. 40 yds.), mosey to next corner.

Abs Corner – Mulberry & Tobin Streets:

  1. X & O’s – 20 OYO
  2. E2K’s – 20 each leg OYO
  3. Dying Cockroaches – 60 OYO
  4. 4-Count Freddies – 35 IC 

Transition to next corner: Bearcrawl to 1st Pole, Dragoncrawl to 2nd Pole

10 Count. Wosey to hidden pile of sandbags – a special stash for Leatherman! Partner up and share coupon for rest of 4×4 workout. Mosey to next corner…

Legs Corner – Willow & Mulberry Streets:

  1. Smurf Jacks – 18 IC
  2. Calf Raises – 30, toes in w/ Sandbag; 30 toes out w/o Sandbag OYO
  3. Coupon Squats – 15 w/ Sandbag; 15 w/o Sandbag OYO
  4. MJB’s – 30 OYO

3rd F Message:

Recently YHC was sharing with someone about doing some of the longer distance rucks (not to mention the usual 5k Rucks on Fridays) and the times we start, and their response was, “WHY?”

YHC has gotten the same response to EH’ing during my few years of doing F3 workouts, and you have too, when you tell someone the time we meet. It’s all good, their interest is peaked, they express interest, and may even say, “It sounds like just what I need.” Then the inevitable happens: You tell them the time and often even their countenance changes, right before they ask the same question: “WHY?”

There are practical reasons for why. The most obvious being the fact that we all have busy lives with family, church, work, school, hobbies, etc. The time we meet, 05:15 (a.k.a. O-Gawd-Thirty), is about the only time any of us have available to break free to get in what we enjoy here: some Fitness, Fellowship, & Faith. That’s probably THE practical reason.

One of the other reasons we meet at this time is simply because it is tough. It is hard to get up and out of the fartsack. That’s the reason WHY we do this thing…WE’RE NOT LOOKING FOR COMFORT!! Actually, we might be, but as I mentioned a while back, we make decisions against ourselves. Playing the part of King David in A Tale of Three Kings, Gene Edwards says nearly the same thing: “I judge my heart first and rule against its interests.” That’s because we’ve set our minds to do the hard thing, to “embrace the suck,” and it IS in fact the hard thing that most others simply will not do.

The whole concept translates easily to other areas of leadership in our lives, whether at home, the workplace, or where we’re serving in our communities. That’s why Paul compared self-discipline in ministry to the self-discipline an athlete must have to compete well and to win. In 1 Cor. 9:27 he said, “but I buffet (discipline) my body and make it my slave…” Also, what we do is comparable to the narrow gate Christ spoke of in Matt. 7:13, “Enter by the narrow gate; for the gate is wide, and the way is broad that leads to destruction, and many are those who enter by it.” Of course, He was talking about entering real life, eternal life. But it also applies in the sense that we’ve essentially decided against taking the broad or easy way.

YHC’ll wrap with a quote he recently wrote down because it aligns with all we do in F3: “If you want to build mental toughness you have to inconvenience yourself. …the early morning workouts; if you hate early morning, …the late night workouts; …the snowy, the cold (F3 principle: rain of shine, hot or cold)…the worst conditions you can get, put yourself in them, and make it really inconvenient. And then you start to get a genuine expectation of winning/overcoming in relation to the price you had to pay.” ~Chael Sonnen

(Btw, this is ALL long term stuff!) Think about one final thought when you face that daily battle, that first battle…and think about it every time you EH yet one more guy: “Do not regret the fight, pity those that never knew the privilege of it.” (The warrior Oath)


Back to work. Transition to final corner: Mosey 50%, 75%, 100%

Full Body Corner – Union & Willow Streets:

  1. Burpees – 10 OYO
  2. Plank Jacks – 10 OYO
  3. Flying Squirrel – 10 OYO
  4. Mule Kicks – 10 OYO

     *This last corner of the 4×4 always brings YHC near Splash mode

4×4 Complete, mosey back to the AO


  1. Number-Rama: 11 PAX
  2. Name-O-Rama 

BOM: Announcements/Prayers

There you have it! Good chatter throughout and at the end. YHC will take that as a compliment. Thanks to Site Q, Chattahoochee for putting YHC on the Q Schedule! Yet, its never a problem to pass it on to the new guys to make sure they get regular experience. YHC loves that we keep building a strong list of Q’s — that’s leadership. Leaders leading leaders. Yet, YHC is always happy and humbled to Q an awesome group of HIM. Thanks for posting men!

Chappie, out!


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Stiff and Thor

Date: 10/20/18

AO: Georgetown, De.

QIC:  Fireplex

Warm up

SSH – 25 IC

Cherry Pickers – 20 IC

Windmills – 20 IC

Bolt 45’s – 15 squats full up to half way down, 15 squats half way down to full down, & 15 squats full motion.  All completed IC as a 4 count.

The Thang

As a first pain station, all PAX completed a round of Captain Thor – 1 Big Boy sit up to 4 American hammers in ratio up to 10:40 before leaving the CHOP to complete three additional pain stations.

Mosey to Georgetown Public Library where we Bear Crawled for 8  parking spaces (@80 ft.) and completed ATM’s – 15 alternating shoulder taps (4 count), 10 tempo Merkins, and 10 fast merkins.  Crawl Bear back (@80ft.) and completed another evolution of said ATM’s.

Mosey to the front steps of the Georgetown Elementary School and completed a toy soldier set that included 50 LBC’s, 30 E2K’s each side, and 20 big boys.

F3 message before leaving second pain station.

Mosey to old NAPA store where we completed a descending round of Super 21 without any recovery exercises between the rounds.  21 merkin, 21 big boy.  20 merkins, 20 big boys, etc. descending to the round of 10.  Time was a factor and Q challenged each HIM to complete the descending rounds to 1 merkin, 1 big boy OYO at home.

Mosey back to CHOP.  Total – 1.0 mile overall mosey

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Prayers were offered for multiple needs within the attending PAX, but please keep all our HIM in your thoughts and prayers.

F3 Message

Q shared a message in regards to Fellowship.  The online definition of fellowship is a “friendly association, especially with people who share one’s interest.”  Q went on to describe Christian fellowship as found on  Q shared excerpts from that teaching as part of the F3 Message as posted below.

Lesson 4: True Christian Fellowship (Philippians 1:3-8)

True Christian Fellowship means sharing together in the things of God

There are five strands of true fellowship in the verses of Philippians 1:3-8.

1.  True fellowship means praying for one another (Philippians 1:3-4).  In Ephesians 6:18 we’re told to “pray at all times in the Spirit, and with this in view, be on the alert with all perseverance and petition for all the saints.” In 1 Thessalonians 5:17 we’re told to “pray without ceasing.” Romans 12:12 tells us to “be devoted to prayer.” These verses do not mean that we are to quit our jobs and spend all day every day in prayer.  But the prayers of the saints are part of God’s method for accomplishing His sovereign will. And He uses prayer to change the heart of the one doing the praying, as well as to work in the hearts of others.  If you’re having trouble with another believer, even if it’s your mate or a family member, pray often for that person. It’s hard to stay angry at someone you’re praying for daily! James Boice states, “I think that ninety percent of all the divisions between true believers in this world would disappear entirely if Christians would learn to pray specifically and constantly for one another” (Philippians, An Expositional Commentary [Zondervan], p. 49).

2.  True fellowship means serving God together (Philippians 1:5 & 7).  The church is a fellowship of those who serve Jesus because He bought them with His blood.  Every Christian has a role to fulfill by serving in Christ’s army. The Lord saved you to serve, and serving Him isn’t always easy or free from strife and conflict. But it knits us together in fellowship when we join in serving Him. True fellowship means praying and serving Christ together.

3.  True fellowship means trusting in God’s sovereign working in one another (Philippians 1:6).  Verse 6 means that I’m not responsible to change others. I am responsible to minister God’s love and truth to others in a sensitive manner. If a brother is clearly wrong about a major truth or in sin or immature in the way he’s living, I am responsible to come alongside and do all I can to help him change and grow. If it’s a serious heresy or sin that he’s involved in, I may eventually need to separate from him. But at the same time, I can trust that it’s God’s job to change that brother. If God has truly saved him, God will finish the job. So I can relax, accept him where he’s at with the Lord, encourage him in areas of weakness, but also learn from him in areas where I need to grow.

4.  True fellowship means partaking together of God’s grace (Philippians 1:7).  Grace doesn’t mean that we tolerate sin and shrug off sloppy living. We sometimes need to confront; we need to help one another face and overcome faults. But if we remember that we’re all partakers of God’s undeserved favor, we’ll give one another more room to grow. We’ll be more patient and forbearing with one another. True Christian fellowship is a sharing together in God’s abundant grace.  Thus true fellowship means praying and serving together; it means trusting in God’s faithfulness and grace.

5.  True fellowship means heartfelt affection for one another (Philippians 1:8).  Sin divides us from those who are different from us racially, culturally, or in other ways. But the love of Christ unites us, not just intellectually, but with heartfelt love. Such love isn’t manipulative, trying to use the other person for our own advantage. It truly seeks God’s best for the other person, even at personal inconvenience or sacrifice.

Philippians 1:3-8 New International Version (NIV)  I thank my God every time I remember you. In all my prayers for all of you, I always pray with joy because of your partnership in the gospel from the first day until now, being confident of this, that he who began a good work in you will carry it on to completion until the day of Christ Jesus.  It is right for me to feel this way about all of you, since I have you in my heart and, whether I am in chains or defending and confirming the gospel, all of you share in God’s grace with me. God can testify how I long for all of you with the affection of Christ Jesus.

Respectfully Submitted,






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