Mary no mercy!

9 PAX posted this morning for too much Mary! Waterfall on Q.

The Warm Up: 20 SSH IC, 20 Moroccan Night Club IC, 20 Cherry Pickers IC, Bolt 45 (AKA zoo keeper special)

The Thang: PAX teamed up in pairs of two. Half shuffled with their ruck sacks around the church. The other half did Mary. Then they swapped. We did Mary off of this sheet provided by Waterfall’s M, “Flamingo.” See the sheet here: We got through the “side jack knives” before we ran out of time.

The Message: Q read from the Easter story, John chapter 20. Waterfall commented that he is like Peter because he is always getting outrun.

Countarama, Namarama, COT

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True Confessions

Date: 4/9/19

QIC: Chappie

Okay, as you can see by the BB title YHC has to come clean. True Confession: Tuesday’s workout, as quickly perceived by the astute Vanilla, had a hidden two-fold motive–1) YHC signed on to complete the GORUCK April #RuckingChallenge and needed to get in Day 1, so WE did, and, 2) A “ruck” workout without a ruck (sandbags instead) might just be a catalyst for someone to step into the circle and buy a ruck, and hence, get into rucking. Did it work? THAT is the question.

12 PAX won THAT FIRST BATTLE and got jump-started with a good Warmup VQ by Doubtfire, then those who did not have a ruck with them (ruckers were alerted night before) were directed to the shed to grab a sandbag coupon. Shout out to Leatherman, each bag NOW weighs 40lbs. PAX circled up again in the parking lot where YHC esplained the forthcoming routine…

Day 1 of the GORUCK Lucky 7 Rucking Challenge: 7 Ruck workouts 7 days during April.

PAX would carry either a 40lb ruck or a 40lb sandbag throughout the workout. PAX went 2x around the block to complete 1 mile by doing the Double-Deuce shuffle. That’s 22 shuffle/mosey steps to remember that the average of American Servicemen and women who take their own lives on a daily basis is 22. The average is said to have come down to 20, but even 1 is too many. So we shuffle 22 steps, with PAX taking turns to call a bit of a cadence, then we stepped for 22. Rinse and repeat for the entire mile.

While doing the Double-Deuce the PAX circled up for pain at corners #1 and #3:

Corner #1: PAX paired up and alternated back & forth to complete 10 sets x 10 Ruck/Sandbag Squats each…Double-deuce to corner 3.

Corner #3: PAX paired up and alternated back & forth to complete 10 sets x 10 Ruck/Sandbag Merkins each (#brutal!). Continue Double-Deuce shuffle around block to circle up again at corner 1…

Corner #1: PAX paired up and alternated back and forth to complete 10 sets x 10 Ruck/Sandbag American Hammers (a.k.a. Russian Twists) each. Continue Double-Deuce Shuffle all the way around the block, back to the AO to complete 1 mile.

Upon returning to the AO we circled to close it out with the following 3rdF:

At the beginning of March YHC posted a meme on our GroupMe that said:      “THERE’S A FIGHT RIGHT AROUND THE CORNER, JUST WAITING…” The idea is to get ready for whatever the fight might be. In the last couple of months, I’ve been walking through fights with people who never saw them coming. Health battles. Marriage battles. Financial battles. Emotional battles. Pornography battles. Anger battles. Etc. But my point is that I’ve NOT been in these battles with people JUST because I’m a pastor.

We tend to read or hear a statement like the above and respond individually. While it takes a personal response, that phrase was/is meant to move us into the arena of that fight corporately/together (whatever the fight may be). I.e. We are supposed to battle along side one another. After all isn’t that the 2ndF part of what of why we get together?

You can try to prove me wrong on this, but you’ll find it to be true: Did you know that almost ALL of the references to spiritual growth in the Bible are corporate/plural? That means you don’t have to read between the lines. It means that the best (if not, the only) way to grow, to fight, to gauge a victory is through/by way of the relationships we have with one another. As Maverick as we like to be, or think we should be, this means we were NEVER meant to fight alone.

Some of these thoughts were formulated from Friday’s 43 Feet Podcast (great one, listen to it). Practically speaking, we need about 3-4 other men to lock shields with. When our shields are locked together with other men beside us, we notice when they’re down. And they’ll notice when we are. So…who’s backed away, faded away, fallen aside and left a gap where once there was a shield? If you’re not sure how to answer or if you can answer that question, you may need to reevaluate your commitment to FELLOWSHIP–the 2ndF of F3.

To be honest, we don’t often see a fight coming either. Nonetheless WE CAN PREPARE. A phrase I heard on Friday’s 43 Feet podcast really caught my attention: “RELATIONAL ARRHYTHMIA” Think about that. It is TOTALLY DESCRIPTIVE! The question that follows is: Are you out of sync? In your relationships with your M, your 2.0’s, and your F3 brothers you’ve got to be in rhythm. If you’re out, it’s called relational arrhythmia. Your M will tell you when you’re out if rhythm. Your 2.0’s will tell you when you’re out of rhythm, but what about other guys? On the 43 Feet Podcast Dark Helmet said, “Without the 3 P’s you do not have a shield lock and you’re not ready/prepared for the fight. What are the 3 P’s? In short:

1) PROXIMITY: You gotta see each other, there’s gotta be physical contact (elbows, forearms touch in a shield lock). Proximity builds trust. Meeting together with a real purpose. Proximity is key because until you’re beside a man, you don’t know how he feels. You might not even notice he’s backed away from the line.

2) PURPOSE: Meet together for mutual benefit and mutual defense. Why? Because we’ve all got to have 3-4 brothers to get thru the flux of life (fights/mountains/valleys). This is the living out of Ecclesiastes 4:12, “A cord of three strands is not quickly broken.”

3) PERIODIC: The point the Dark Helmet was making here on the podcast was simply to lock down when you’re gathering, lock down EXACTLY when you’re going to get together and maintain a shield lock.

There’s a fight right around the corner, just waiting. Being prepared for it means being ready for the unexpected, while staying ready for the expected. The most important part of being ready for the fight is to be a part of a shield lock.

HIM shield lock with other men for mutual defense and mutual advantage.

YHC had a bunch of extras on his Weinke, like RR Tracks, Plank Pull Throughs, Ruck high Pulls, and, of course, Mary. However, time was called. Actually, we went into a little bit of OT; thanks for your patience, men. Great work today by all. The workout was harder than YHC thought it would be. But hey, we all completed 100 Ruck Squats, 100 Ruck Merkins, 100 Ruck American Hammers, & a 1 Mile Double-Deuce shuffle carrying 40 lbs.! Well done!

Once again we had double-digits. More often than not, that is happening and we’re no doubt on the verge of hitting some record numbers. So everybody KEEP POSTING. Awesome to see Ying Ying back out there again–he’s the only PAX in the Name-O-Rama that gets celebrated with onamonapia. Whaaat! Also, welcome Circuit, YHC was wondering if you were just a made-up “Unicorn” PAX who supposedly posted up when he was out. You’re real!

Number-Rama: Dirty Dozen




  • Fundraiser mentioned by Chairman, he will post it on the GroupMe.
  • PAX are to begin thinking through Memorial Day Mini, a bit of a CSAUP 2-hour workout at CHSP. Maps and recon suggested as each PAX is asked to bring a portion of the heat.


  • Jay, Bob, Brenda & Denny, Doubtfire’s friend/co-worker, and a few others were lifted up in prayer.


As always, it was an honor for YHC to Q it up. Site-Q’s don’t forget to add Doubtfire to your Q list for the cycle. Everyone, keep posting. Aye!

~Chappie, out! (And 6 Days to go. Who’s in?)

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17 Again

Date: 04/02/19

AO: CHOP, Milton DE.

QIC: Fireplex

Warm up

SSH – 17 IC

Cherry Pickers – 17 IC

Bolt 45’s…er…Bolt 51’s – IC (4 Count) – 17 squats to halfway down.  17 squats halfway to full down.  17 full squats.

Windmills – 17 IC

Moroccan Night Clubs – 18 IC – Q was Daydreaming

The Thang – Q had provided this beat-down about a year ago, and with Baseball season underway, felt it appropriate to bring it back.

Mosey to open lot at Shipbuilders. PAX counted off and paired up. As one PAX worked on each leg of the Cycle, the other PAX worked on the Super 21 routine rotating after each base of the Cycle was completed.

Super 21 Routine – 1 Merkin & 1 Big Boy Sit up, 2 Merkins & 2 Big Boy’s, 3 Merkins & 3 Big Boy’s, repeat until reaching 21 of both.  Equals 231 of each exercise.

The Cycle – From home plate, bear crawl to 1st base, 3 burpees, crawl bear back to home…. from home plate, bear crawl around the bases to 2nd base, 6 burpees, crawl bear back to home…. from home plate, bear crawl around the bases to third base, 9 burpees, crawl bear back to home…. from home plate, bear crawl around the bases to home plate. FYI…bases are 90 ft. apart.

Toy Soldier Set – 50 LBC’s, 25 E2K’s x2, 25 Big Boys OYO. If PAX completed the Super 21 prior to their partner completing the natural cycle, then a toy soldier set would fill the down time.

Wosey back to AO with F3 Message en-route as time was a factor.

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Please keep all our HIM in your thoughts and prayer. 

F3 Message 04/02/19

© Chris Sperry, Baseball/Life, LLC 

Written bChris Sperry

Chris Sperry is a baseball consultant who develops players and amateur coaches, assists professional scouts, and counsels families of prospective college-bound student-athletes. He holds a Bachelor’s of Business Administration from the University of Portland, the same institution at which he served as head baseball coach for 18 years. His key interests are in player and personal development as they pertain to a life in and beyond sports.

In Nashville, Tennessee, during the first week of January, 1996, more than 4,000 baseball coaches descended upon the Opryland Hotel for the 52nd annual ABCA convention. Nineteen times since, many of the same professional, college, high school, youth, and a slew of international coaches from passionate and developing baseball nations have gathered at various convention hotels across the country for two-and-half days of clinic presentations and industry exhibits. Sure, many members of the American Baseball Coaches Association have come and gone in those years; the leadership has been passed, nepotistically, from Dave Keilitz to his son, Craig; and the association — and baseball, in general — has lost some of its greatest coaches, including Rod Dedeaux, Gordie Gillespie, and Chuck “Bobo” Brayton. I have attended all but three conventions in those nineteen years, and I have enjoyed and benefited from each of them. But ’96 was special — not just because it was held in the home of country music, a town I’d always wanted to visit. And not because I was attending my very first convention. Nashville in ’96 was special because it was there and then that I learned that baseball — the thing that had brought 4,000 of us together — was merely a metaphor for my own life and those of the players I hoped to impact. While I waited in line to register with the hotel staff, I heard other more veteran coaches rumbling about the lineup of speakers scheduled to present during the weekend. One name, in particular, kept resurfacing, always with the same sentiment — “John Scolinos is here? Oh man, worth every penny of my airfare.” Who the hell is John Scolinos, I wondered. No matter, I was just happy to be there. Having sensed the size of the group during check-in, I woke early the next morning in order to ensure myself a good seat near the stage — first chair on the right side of the center isle, third row back — where I sat, alone, for an hour until the audio-visual techs arrived to fine-tune their equipment. The proverbial bee bee in a boxcar, I was surrounded by empty chairs in a room as large as a football field. Eventually, I was joined by other, slightly less eager, coaches until the room was filled to capacity. By the time Augie Garrido was introduced to deliver the traditional first presentation from the previous season’s College World Series winner, there wasn’t an empty chair in the room. ABCA conventions have a certain party-like quality to them. They provide a wonderful opportunity to re-connect with old friends from a fraternal game that often spreads its coaches all over the country. As such, it is common for coaches to bail out of afternoon clinic sessions in favor of old friends and the bar. As a result, I discovered, the crowd is comparatively sparse after lunch, and I had no trouble getting my seat back, even after grabbing a plastic-wrapped sandwich off the shelf at the Opryland gift shop. I woke early the next morning and once again found myself alone in the massive convention hall, reviewing my notes from the day before: pitching mechanics, hitting philosophy, team practice drills. All technical and typical — important stuff for a young coach, and I was in Heaven. At the end of the morning session, certain that I had accurately scouted the group dynamic and that my seat would again be waiting for me after lunch, I allowed myself a few extra minutes to sit down and enjoy an overpriced sandwich in one of the hotel restaurants. But when I returned to the convention hall thirty minutes before the lunch break ended, not only was my seat not available, barely any seats were available! I managed to find one between two high school coaches, both proudly adorned in their respective team caps and jackets. Disappointed in myself for losing my seat up front, I wondered what had pried all these coaches from their barstools. I found the clinic schedule in my bag: “1 PM John Scolinos, Cal Poly Pomona.” It was the man whose name I had heard buzzing around the lobby two days earlier. Could he be the reason that all 4,000 coaches had returned, early, to the convention hall? Wow, I thought, this guy must really be good. I had no idea. In 1996, Coach Scolinos was 78 years old and five years retired from a college coaching career that began in 1948. He shuffled to the stage to an impressive standing ovation, wearing dark polyester pants, a light blue shirt, and a string around his neck from which home plate hung — a full-sized, stark-white home plate. Seriously, I wondered, who in the hell is this guy. After speaking for twenty-five minutes, not once mentioning the prop hanging around his neck, Coach Scolinos appeared to notice the snickering among some of the coaches. Even those who knew Coach Scolinos had to wonder exactly where he was going with this, or if he had simply forgotten about home plate since he’d gotten on stage. Then, finally. “You’re probably all wondering why I’m wearing home plate around my neck. Or maybe you think I escaped from Camarillo State Hospital,” he said, his voice growing irascible. I laughed along with the others, acknowledging the possibility. “No,” he continued, “I may be old, but I’m not crazy. The reason I stand before you today is to share with you baseball people what I’ve learned in my life, what I’ve learned about home plate in my 78 years.” Several hands went up when Scolinos asked how many Little League coaches were in the room. “Do you know how wide home plate is in Little League?” After a pause, someone offered, “Seventeen inches,” more question than answer. “That’s right,” he said. “How about in Babe Ruth? Any Babe Ruth coaches in the house?” Another long pause. “Seventeen inches?”came a guess from another reluctant coach. “That’s right,” said Scolinos. “Now, how many high school coaches do we have in the room?” Hundreds of hands shot up, as the pattern began to appear. “How wide is home plate in high school baseball?” “Seventeen inches,” they said, sounding more confident. “You’re right!” Scolinos barked. “And you college coaches, how wide is home plate in college?” “Seventeen inches!” we said, in unison. “Any Minor League coaches here? How wide is home plate in pro ball?” “Seventeen inches!” “RIGHT! And in the Major Leagues, how wide home plate is in the Major Leagues?” “Seventeen inches!” “SEV-EN-TEEN INCHES!” he confirmed, his voice bellowing off the walls. “And what do they do with a a Big League pitcher who can’t throw the ball over seventeen inches?” Pause. “They send him to Pocatello!” he hollered, drawing raucous laughter. “What they don’t do is this: they don’t say, ‘Ah, that’s okay, Jimmy. You can’t hit a seventeen-inch target? We’ll make it eighteen inches, or nineteen inches. We’ll make it twenty inches so you have a better chance of hitting it. If you can’t hit that, let us know so we can make it wider still, say twenty-five inches.’” Pause. “Coaches …” Pause. ” … what do we do when our best player shows up late to practice? When our team rules forbid facial hair and a guy shows up unshaven? What if he gets caught drinking? Do we hold him accountable? Or do we change the rules to fit him, do we widen home plate? The chuckles gradually faded as four thousand coaches grew quiet, the fog lifting as the old coach’s message began to unfold. He turned the plate toward himself and, using a Sharpie, began to draw something. When he turned it toward the crowd, point up, a house was revealed, complete with a freshly drawn door and two windows. “This is the problem in our homes today. With our marriages, with the way we parent our kids. With our discipline. We don’t teach accountability to our kids, and there is no consequence for failing to meet standards. We widen the plate!Pause. Then, to the point at the top of the house he added a small American flag. “This is the problem in our schools today. The quality of our education is going downhill fast and teachers have been stripped of the tools they need to be successful, and to educate and discipline our young people. We are allowing others to widen home plate! Where is that getting us?” Silence. He replaced the flag with a Cross. “And this is the problem in the Church, where powerful people in positions of authority have taken advantage of young children, only to have such an atrocity swept under the rug for years. Our church leaders are widening home plate!” I was amazed. At a baseball convention where I expected to learn something about curveballs and bunting and how to run better practices, I had learned something far more valuable. From an old man with home plate strung around his neck, I had learned something about life, about myself, about my own weaknesses and about my responsibilities as a leader. I had to hold myself and others accountable to that which I knew to be right, lest our families, our faith, and our society continue down an undesirable path. “If I am lucky,” Coach Scolinos concluded, “you will remember one thing from this old coach today. It is this: if we fail to hold ourselves to a higher standard, a standard of what we know to be right; if we fail to hold our spouses and our children to the same standards, if we are unwilling or unable to provide a consequence when they do not meet the standard; and if our schools and churches and our government fail to hold themselves accountable to those they serve, there is but one thing to look forward to …” With that, he held home plate in front of his chest, turned it around, and revealed its dark black backside. “… dark days ahead.” Coach Scolinos died in 2009 at the age of 91, but not before touching the lives of hundreds of players and coaches, including mine. Meeting him at my first ABCA convention kept me returning year after year, looking for similar wisdom and inspiration from other coaches. He is the best clinic speaker the ABCA has ever known because he was so much more than a baseball coach. His message was clear: “Coaches, keep your players — no matter how good they are — your own children, and most of all, keep yourself at seventeen inches.” He was, indeed, worth the airfare.

Proverb 22:6 New King James Version (NKJV)Train up a child in the way he should go,
[a]And when he is old he will not depart from it.

Matthew 7: 13-14 New King James Version (NKJV)13 “Enter by the narrow gate; for wide is the gate and broad is the way that leads to destruction, and there are many who go in by it.14 [a]Because narrow is the gate and [b]difficult is the way which leads to life, and there are few who find it.

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Sally Hurley


Q: Chairman

PAX: Billboard, Chappie, Chattahoochie, Fireplex, Leatherman, Ruxpin, Semi, Summit, Toy Soldier, Waterfall

Warmup: All In Cadence – 25 SSH 20 Cherry Pickers 18 Windmills 18 Moroccan Night Clubs 18 Mountain Climbers Mosey to Willow to Union and back to CHOP

The Thang 1: Super Toy Soldier Set. 50 LBCs 35 E2Ks 20 Big Boys. Bring Sally Up Merkin Challenge. Bring Sally Up Squat Challenge. Hurley Merkins – OYO 25 Bobby Hurleys 25 Hand Release Merkins 25 Bobby Hurleys 25 Diamond or Ranger Merkins 25 Bobby Hurleys 25 Merkins 25 Bobby Hurleys OYO 25 Merkins.

F3 Mesaage. Giving Thanks. Need to concentrate on what we have to be thankful for rather than what we dont have or what we want. Psalm 118:19. I will extol the Lord at all times; His praise will always be on my lips. …Psalm 34:1-3. I thank you, Lord, with all my heart; I sing praise to you before the gods. …Psalm 138: 1-2. I will give thanks to the Lord because of his righteousness;

The Thang 2: Suicides. Sprint to 1st line and Luitenant Danger Back Sprint to 2nd line Nur back. Sprint to grass Bear crawl to 2nd line and sprint back. Karoake to grass and back. 50 Merkins. 10 Burpees.

Circle of Trust: Number-O-Rama, Name-O- Rama, Announcements & Prayers

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Catch me if you can!

3/26/19. Milton, DE. Nugget on Q.

Warm Up. 20 SSH, 15 windmill, 15 cherry picker. Capri lap.

Catch me if you can… partner up, person A runs to bottom of hill while person B does 7 burpees then runs to bottom of hill. If person B catches person A before the bottom of the hill person A has to do 13 burpees. (we will rotate on way back to AO.)

March Merkin Madness. 10 tricep extensions. 20 rangers. 30 hand release merkins. 40 merkins for a total of 100 merkins, ouch!

Crawl bear up Milton hill and bear crawl down just for fun.

Catch me if you can back to AO. (switch positions, same format.)

3rd F talked about a post I saw on instagram from a Pastor who’s instagram name is dad.tired. title was ‘God is using your wife and kids to make you more like him.’

Ultimate football. when team in possession drops ball they have to do 1 burpee before resuming play. at the end of the game the winning team has to do X amount of ranger merkins while losing team does twice the amount but in regular merkins. MVP was the dynamic duo of Doubtfire and Fireplex. Great push HIM!

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Ruxpin BDay

Date 3/12/19

QIC: Semi

Warm up

19 Seal jacks. I/c
7+1 Cherry picker. I/c
19 Seal wave. I/c
7+1 Windmill I/c
19 Ssh. I/c
7+1 Jimmy cricket. Oyo

2/28 (47)

Patriot run around block

Pair off

47 tire flips
1 pair flips tire while rest of pairs AMRAP other exercises

Split leg squats
Dock loaders
Side lunges

3rd F

Read from True Competitor book. #21 Fired up

Reverse toy soldier set

19 big boys
35 e2k per side + 1
47 lbcs

10 HIM showed – semi, Wildwing, Chappie, Waterfall, Fireplex, Chattahoochee, Chairman, leatherman, doubtfire, summit

Number Rama

Name Rama


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Merlot? Hill No!

DATE: 3/14/19

QIC: Chappie

We’ve a pain location nicknamed “O Hill No!” due to the nature of the beatdowns which have occurred there, and, it’s a hill. Don’t tell Vanilla but the first use of that hill was prior to his being jumped-in to this gang we call F3. The workout involved some cindy coupons that Santa had left at the bottom of the hill because he found no Christmas Tree nearby — he had to leave the blocks somewhere! Still, Vanilla gets some credit because the first beatdown he Q’d there left the PAX saying, “O Hill No!” and so the hill was dubbed. However, right next to that location is a portion of Behringer Ave. which for obvious reasons was dubbed Merlot Hill (as was the FNG so named that day in March 2017). He promptly got married and moved up to O-H-I-Ohh…the extent to which some will go so they’ll NEVER have to post again! Lol, just kidding, YHC has kept in touch with Merlot and HE still talks about that humbling day. Anyway, you had to be there. Yet, from time-to-time YHC tries to recreate the aforementioned (language borrowed from Wildwing) experience. Here’s a little of what that looks like:


  • SSH – 20 IC
  • Imperial Squat Walkers – 10 IC
  • Cherry Pickers, Crab flippers, Hairy Chiggers – 18 IC
  • “Swartz Jacks” – 18 IC (Combo of Seal Jacks + 4-count SSH’s YHC’s beloved gym teacher taught in elementary school)
  • Suzanne Somers – 30 out, 30 in OYO
  • Drydocks – 40 OYO (butt up, Chairman!)
  • Low Slow Squats – 10 IC


Indian Run mosey to the bottom of the hill at the intersection of Behringer Ave. & Chandler St., nice easy pace then picked up last 1/4 mile.

Round trip 2x = 1 mile

11’s (Merkin Merlot March Madness) from the pole at the bottom to the pole at the top of the incline. 1 Merkin at the bottom, 10 at the top. 2 Merkins at the bottom, 9 at the top. Rinse & repeat until reaching 10 at the bottom, 1 at the top.

PAX moved from bottom to top/top to bottom with a variety of mix/match transitions: Mosey’s, Lt. Dan’s, Nur, Accelerating Man, etc.

3rd F Breather:

Indian Run mosey return to AO, picked up the pace crossing over Union St., into the Willow St. entrance to the CHOP AO.

Still 7 minutes on the clock? What the what?? Time to intro some new ones borrowed from “Band of Brothers” [extras] :

Atomic Sit-ups: PAX in sit-up position, side-by-side, right arm over top & left arm under. PAX do sit-ups in-sync — Up then 3rd of way down, back up. 10 Reps.

Caterpillar Merkins: PAX all in 1 line, feet on shoulders of man behind you (Chairman, pleeeeease plank…get your butt out of my face!). In sync, IC. Surge “Up!”, “Down.” 10 Reps.

Great push by all 9 PAX who won THAT FIRST BATTLE and posted. Hey, Bo Derek, where were you? Broke out the shorts with a nice taste of Spring. Let’s go warm weather! Great time to EH and rescue the Sad Clowns. Record breaking PAX numbers are near future. So, post and post regularly.

By the way…was there Merlot today? O Hill no!


  • ANNOUNCEMENTS: “Shamruck” this Sunday (St. Patty’s Day). Georgetown Circle @3:17 p.m. Bring the whole family, wagons, strollers, etc. Easy ruck. Fun time. Great 2ndF between all our families.
  • PRAYERS: Chairman’s parents: Brenda/Denny, healing; Doubtfire’s daughter, Leah; Waterfall’s sis-in-lo, Leah

That’s about it. Appreciate the opportunity to Q it up!

Chappie, out!

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Big Bang Beatdown

Date: 03/07/19

AO: CHOP, Milton, DE.

QIC: Fireplex

Warm up

SSH – 25 IC

Cherry Pickers – 20 IC

Thigh Masters – 15 IC Each Leg

Windmills – 20 IC

Jimmy Crickets – 10 OYO

The Thang

Captain Therkins at CHOP – 1 big Boy to 4 American Hammers; 5 Merkins .  2 Big Boys to 8 American Hammers; 5 Merkins….You see the pattern…. complete in ratio up to 10:40 with 5 Merkins for each cycle.

The Sheldon Cooper Routine (Big Bang Beatdown) at the CHOP.  10 Burpees, 10 Squats, 10 Merkins, 10 Big Boys.  A lap around the block @.25 miles.  9 Burpees, 9 squats, 9 merkins, 9 big boys.  A lap around the block @.25 miles. PAX worked the descending routine until all HIM completed the round of 6 of each exercise.   

F3 Message – See Below  

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Prayers were offered for multiple needs within the attending PAX including healing prayers for Waterfall’s Grandfather and Chairman’s Mom and Dad.  Please keep all our HIM in your thoughts and prayers.

Q provided the F3 Message from the internet as copied and utilized from the Ron Hutchcraft Ministries Website. Q was on call for the past two weeks for jury duty in the Superior Court of Delaware and was able to find a strong word from Mr. Hutchcraft. Q tried to tie it all together as it pertains to having a Savior that paid for our sins when we are all guilty and not worthy of the gift of eternal salvation that Jesus provided for us by way of the Cross. All we have to do is accept, receive and trust Him as our Lord and Savior and live a life that keeps him in the center of all we do.

NOT GUILTY by Ron Hutchcraft Ministries

“There are verdicts given in court rooms all over the country every day, but most of them don’t affect you. One verdict that really does affect you is the one that determines where you’ll spend eternity.

It’s God’s verdict. You ask: “Was I good enough? Will I make it to heaven when I die? Was I guilty or not guilty with God?” The verdict is not in a sealed envelope. It’s in an open book, and you don’t have to wait to find your verdict from God.

The Word of God in Romans 3:19 says, “Every mouth will be silenced. The whole world held accountable to God. No one will be declared righteous in His sight by observing the law…” That means doing good things. Chapter 3:10 says, “There is no one righteous, not even one…” Everyone is guilty. Verses 22-23 say, “for all have sinned and fall short of the glory of God.” ( Romans 3)

The verdict is in on each of us – Guilty before God. We have broken His laws over and over. We’ve hijacked the life our Creator gave us and run it ourselves. We’ve been our own god. Not only is the verdict in, the sentence has been pronounced. In Romans 6:23 it says, “The wages of sin is death.” Some are going to try to plead the good they have done. It’s not enough. No one is righteous, not even one.

A death penalty cannot be paid by doing good. Someone has to die. Our sin leaves us condemned in the court room of God. Our sentence is described in one word – hell. This reading of the verdict is followed by an amazing offer of a pardon. It says in the next verses that we are justified freely by God’s grace through the redemption that came by Christ Jesus through faith in His blood. In other words, someone has come to pay your death penalty – God’s own Son.

Our only hope of ever being right with God, of ever going to heaven, is placing all our hope in Jesus Christ, the One who died as our substitute. If you think that your religion or your goodness is going to satisfy God’s verdict, the Bible says it won’t. Jesus died so He could forgive your sin and erase it from God’s book, and trade the death penalty you deserve for the eternal life you don’t deserve. You just have to put your total trust in Him to be your Savior. If you never have, if you’re not sure you have, don’t risk another day without Him. The bad news is that you’re guilty before God. We all are, and the sentence is death. If you belong to Jesus Christ, because you have put your trust in Him, you can have the Son of God as your defense attorney before His Father, and a guaranteed verdict of “Not Guilty” – free to go home to the heaven He has prepared for you.”

Respectfully Submitted,


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John Q’sack

Ten HIM won that first battle this morning to post in the Gloom, only to wait for the 11th man—our missing Q. Semi? Semi, hello? You there? Guess not. And after all that sandbag chatter? Well, hang tough brother. Sometimes things happen that side-track us, keep us up all night, or whatever. We had your back and Bo Derek (10 of us) went right to work and put together what turned out to be a seriously great baton-pass beatdown. Keep the Weinke you had prepared, sounds like you had a good one planned! (BTW…we bust your chops because we love ya bro!)

YHC is not going to even going to come close to remembering all the pieces of the puzzle, but here’s most of the skinny:


PAX circled up and took turns bringing some heat to get us limbered up and going. No, Chairman, you DID NOT forget your Q (though we should’ve just run with that and had some fun at your expense). Let’s see, we did… SSH, Windmill, Cherry Picker, Merkins, and Moroccan Night Clubs—all IC (log in and enter missed warm-up exercises here: _______________________)

The Thang:

PAX went to the wall and suffered some beatdown there at the hands of Waterfall, Leatherman, Chattahoochee, & who else?

  • 1/4 – People’s Chair/MJB’s – Waterfall
  • 4×4 – 4 Merkins, 4 Mt. Climbers, 1 Burpee (10 rounds) – Leatherman
  • Capt. Thor 1/4 ratio of Big Boys/AH’s up to 40 – Chattahoochee
  • Who/What else? Insert here: _________________________________

Vanilla took it from there and mosey’d us short way around the block with a complement of Lt. Dan to first power pole and Bearcrawl from second power pole to Union St. Fireplex threw in the beloved Dragoncrawl to Chiropractor’s Sign then a semi-inverted Toy Soldier set on Chappie’s front lawn before bringing us back around. (YHC will have to invest in some no trespassing signs!) No recollection of what we did from there to the Grace Church sign? But from there Wildwing put a good pace on the mosey to continue around the block to the corners of Tobin & Mulberry Streets where PAX circled up again.

At Tobin & Mulberry we had a short 3rd Word from Doubtfire, sharing how God has been meeting him in some life circumstances through Psalm 46:10: “Be still and know that I am God.” (NASB) “Step out of the traffic! Take a long, loving look at Me, your High God.” (The Message). Supremely great counsel from the Word of God! “Sit down and shut up.” (The Doubtfire Paraphrase Version)

Wildwing added to the discussion by asking PAX to name what it is they do as soon as they get out of bed in the morning. Responses were—as any could imagine in a circle of men—interesting! But our brother brought us back around to the advice shared by Admiral William McRaven: “If you want to change the world, start off by making your bed. If you make you bed every morning, you will have accomplished the first task of the day.” Check out the full video here:

Fireplex, again, jumped into action to get us swigging from his legendary bottle of Bolt 45 before we realized we were down to 5 mike mikes. Get back Jack! Mosey return to the AO, traffic stops and all.


  • Announcements: Last day for FebNG (Thanks for the reminder, fellas!); 12th Annual St. Patrick’s Day Parade & 5k – Milton on 3/1
  • Prayers: Chairman’s 2.0

YHC is sure to have missed someone or something (he can’t even remember what he added to the beatdown), but it was an awesome exhibition of Sua sponte leadership at work in the absence of today’s Q (Cf. Lexicon). Every PAX took ownership of the situation and it turned out to be a pretty doggone good burner!

What’s missing? Look closely, you might come up with a Semi-good idea? Ha, ha!
Q’sacking iss vaddy, vaddy bahd!

Privileged to write it up.

Chappie, out!

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The Warm Up:

  • Side Strattle Hops IC
  • Cherry Pickers IC
  • Moroccan Night Clubs IC
  • Windmills IC
  • 3 Inch Warm Burpees

The Thang #1

Overhead carried concrete blocks to the wall of burpees. Each PAX took the seat on the wall while holding his block. Starting on one side we took turns doing 3 burpees till each PAX did 3. Then we each did 2 burpees and then 1. We finished up with some windmills to stretch ourselves out.

The Thang #2

We overhead carried our blocks to the dentist parking lot for some more suck. Teamed up and did 75 curls, 75 irkins, and 75 squats, each with the blocks as a team. One PAX ran the length of the parking lot while the other did the exercise. Overhead carried our blocks back to the wall.

3rd F Message

Our message was about courage and taking action. Read the whole thing at

The Thang #3

Next we did Mike Tysons and Overhead presses with the blocks. We started with 10 of each and descended to 6 of each. Overhead carried our blocks back to where they belong. Finished up with a few minutes of Mary. COR, NAR, COT

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