Month: October 2018

Stiff and Thor

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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 Bible.org.  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)  3 I thank my God every time I remember you. 4 In all my prayers for all of you, I always pray with joy 5 because of your partnership in the gospel from the first day until now, 6 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.  7 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. 8 God can testify how I long for all of you with the affection of Christ Jesus.

Respectfully Submitted,

Fireplex

 

 

 

 

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F3Lanco 1 Year Anniversary

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1 year ago we launched F3Lanco with 2 guys willing to meet me at a park to workout. 3 PAX Strong in the beginning to have 19 PAX strong in the summer. We had the pleasure of F3-Lehigh Valley & F3-Valley Forge join us today in celebration. With the celebration we had another 19 PAX strong ready for a solid beatdown. Here is what we did…

PAX: Eagle, Uptown Girl, Side Effects, Open House, Inspector, Tattoo, Skater, Squared, Turnpike, Dos Equis, Spike, Excel, Long Haul, Hershey Kiss, Fridge, Herbie, Flame, Wheels, Sunspot (Q)

WARM-UP: Short Mosey

Finkle Swings x10ic/leg

Annie x10ic/arm

The Motivator 10-1

THE THANG:

Bear Snake

Decline Burpees/Squats 10-1 w/ Quadrifilia up hill

Monkey Humpers x15ic

Merkin Time Bomb x10

Tunnel of Love

Diamond Merkins x15ic

Flying Squirrel x10ic

Mosey to back of park

Step ups x20ic

Calf Raise x10ic

Derkins x15ic

Gorilla Humpers x10ic

Mosey to front of park

Burpees x10oyo

Merkins x15ic

MARY:

Flutter kicks x20ic

Box Cutters x20ic

Freddie Mercury x20ic

LBC x30 oyo

I can’t even begin to say how much all of you MEN mean to me! It’s a pleasure each and every Saturday to work out with you guys! I love seeing the camaraderie among the PAX and everybody challenging each other to be better than they were yesterday. Thanks for the love from the PAX from Lehigh Valley & Valley Forge! Can’t wait to converge on your location for your anniversaries! This is yours to #GiveItAway and keep EH’ing your connections as we all know LOTS of men that need F3. What better way to start your weekend than sharpening iron with your fellow man! 

Until next time, Sunspot OUT!

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Captain Thor

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October 18, 2018

The cold hit us hard for a chilly game of Captain Thor poker.  We warmed up with a mosey around the block, some cherry pickers, and windmills.  

Next was The Thang.  Here are the rules.  We divided into 4 teams.  Each team started with 3 cards.  The goal is to get the best poker hand.  There were 2 decks of cards to draw from.  We did a modified Captain Thor while working our hands in between.  We started with 15 big boys and ran to the center of the parking lot.  In order to draw a card, you have to roll the ball of suck (a dice with a bunch of exercises on it).  After doing the exercise you rolled, you can draw a card for your hand.  Next you run to the other end of the parking lot for 60 American hammers single count.  You run back and forth doing the captain Thor descending while rolling the ball of suck and working our hands.  Vanilla and summit won the game and the losers had to do 20 jump lunges.  The fastest team got down to 4 big boys and 16 American hammers.  

The F3 message was about parenting. Ephesians 6:4 Fathers, do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord. 

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Goodyear nope just Blimps

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6 HIM posted in lewes this morning for the beatdown

Warmup-  25 SSH, 20 CHERRY PICKERS, 20 SEAL JACKS, all in cadence then a little annie 10 circles each arm while in plank position

THE THANG

Mosey to parking lot by bike shop for 3 rounds of blimps with a ten count between rounds

B   5 burpees 

L.  10 lunges each leg

I.   15 imperial walkers 4 count

M  20 meekins

P 25 plank Jack’s

S 30 squats

Mosey to lot by drawbridge for just a little ab workout

25 flutter kicks, 20 4count freddies, 20 boxcutters all IC then 30 LBC oyo

Mosey to and up second street and back to AO for a round of mary which I do not recall all 6 exercises

The message for today were a few qoutes from Eric thomas

1 which was I’ve got a dream worth more than my sleep

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William Wallace and Friends

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October 16, 2018, Milton, DE

9 PAX posted

Q: Chairman

Warmup: 20 SSH, 15 Cherry Pickers, 10 Finkle Swings each leg, 10 Nancy Kerrigans each leg.

The Thang 1: Mosey up Union Street to 16 and back Mulberry Street to Shipbuilders field. William Wallace: 4 Corners with  Teams of 2 with Q jumping in as a 3rd wheel! Round 1: Corner does LBCs while teammate sprints to middle of field and does 25 Burpees and sprints back; Round 2:Corner Plank & Middle Field 25 Merkins; Round 3: Corner American Hammers & Middle Field 50 Squats; Round 4: Corner Plank & Middle Field 25 Hand release Merkins. 10 Count and break for F3 message.

F3 Message: Friendship. We all have friends but do you know your true friends? Proverbs 12:26 The godly give good advice to their friends; the wicked lead them astray.  Proverbs 16:28 A troublemaker plants seeds of strife; gossip separates the best of friends.  Proverbs 17:17 A friend is always loyal, and a brother is born to help in time of need.  Ecclesiates 4:9-12 Two people are better off than one, for they can help each other succeed. If one person falls, the other can reach out and help. But someone who falls alone is in real trouble. Likewise, two people lying close together can keep each other warm. But how can one be warm alone? A person standing alone can be attacked and defeated, but two can stand back-to-back and conquer. Three are even better, for a triple-braided cord is not easily broken.

We have a lot of aquaintaices but we need to know who are true friends are.

The Thang 2: Mosey back up Mulberry, cut over to Union with jail break at end. 10 Count.  Super Toy Soldier Set 50 LBCs-30 E2Ks-20 Big Boys. 15 Ranger Merkins 15 Diamond Merkins 15 Wide Armed Merkins 25 Flutter Kicks.  Toy Soldier led ABCs lower case and Hideous led 4 Count Freddie.

Count off followed by Name-O-Rama.  Circle up.  Thanks to all those that posted and be with those who didnt post.  Prayers and thanks for Toy Soldiers friends Dad Sandy pulling through coma and continue to be with him and his famiy, continued prayers for Qs mom, prayers for healing of Hideous’s ankle and Chappie’s chest, and prayers for all those in harms way on daily basis whether our troops or 1st responders.

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Steps of Fire

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October 4, 2018

9 PAX: Chappie, Fireplex, Chattahoochee, Ruxpin, Toy Soldier, Summit, Leatherman, Semi, Skipper

Q: Chairman

Warmup: 20 SSH, 15 Cherry Pickers, 15 Moroccan Night Clubs, and 15 Windmill all in cadence

The Thang 1: Mosey to fire house.  Run up 21 fire house steps and run down.  21 Merkins. Repeat running up and down steps with descending Merkins count from 21 to 1.  Mixed in some ranger and diamond merkins from 8 count down to last rep being a hand release burpee.

F3 Message: Thinking about Darth Visor and dealing with Tragedy.  Everyone has to deal with tragedy when someone dies unexpectedly, whether mother, father, sibling, child, friend, etc.  During those times we put our faith in God.  The bible says: Psalm 55:22 “Cast your cares on the Lord and he will sustain you; he will never let the righteous be shaken.” Psalm 56:3 “When I am afraid, I put my trust in you.”

The Thang 2: Mosey back to AO. 10 Burpees.

Number-O-Rama and Name-O-Rama with all PAX giving shout out to Darth Visor.  Video file size too big to upload.   My apologies for forgetting all the prayers and announcements due to lag in posting backblast.

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Worry-Free Beatdown

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10/10/2018

QIC: Vanilla

AO: Primis: Lewes, DE

PAX: Chattahoochee, Chairman, Ruxpin, Vanilla

Warm-O-Rama

SSH – 15 IC

Seal Jacks – 15 IC

Smurf Jacks – 15 IC

Cherry Pickers – 15 IC

Windmill – 15 IC

The Thang: Classic String of Pearls

Mosey to Canalfront Park Benches

20 Merkins, 20 Derkins, 20 Irkins, 35 Squats, 50 LBC’s

Mosey to Zwaanendael Park

20 Dips, 20 Shoulder Taps IC, 30 Step Up’s (Alt. Legs), Hold 60 Count High Plank

Mosey to 2nd Street

30 yard Lt. Dan

Mosey to St. Peter’s Wall

20 Seated Overhead Claps, 20 Count by Chattahoochee, Drop 2 inches, 20 Count by Chairman, drop 2 inches, 20 count by Ruxpin

Break for Third F Message

So often we find ourselves paralyzed by worry when God reminds us that worrying adds no value, fixes no problem, and ultimately creates more damage in difficult situations. Surrendering our burdens to God doesn’t mean that he will fix every problem like a genie in bottle, but it does mean that he hears our concern and wants to carry our burden for us. We need to cast our cares and have the faith that God truly cares for us. Whether the challenge is finances, health, family, relational, etc., we need to remember that worry adds zero value and only intensifies the issue at hand. Living worry free does not mean that you are “care-free.” We must work like it depends on us and pray like it depends on God. There is true freedom in prayer, petition, and thanksgiving.

Philippians 4:6

Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.

Luke 12:25-31

25 Who of you by worrying can add a single hour to your life[a]? 26 Since you cannot do this very little thing, why do you worry about the rest?

27 “Consider how the wild flowers grow. They do not labor or spin. Yet I tell you, not even Solomon in all his splendor was dressed like one of these. 28 If that is how God clothes the grass of the field, which is here today, and tomorrow is thrown into the fire, how much more will he clothe you—you of little faith! 29 And do not set your heart on what you will eat or drink; do not worry about it. 30 For the pagan world runs after all such things, and your Father knows that you need them.31 But seek his kingdom, and these things will be given to you as well.

Back At It!

Mosey to Canalfront Park Steps for “Deep Sea Diver” (Dive 4 steps, 5 reps IC per step)

Mosey back to AO – 20 Flutter Kicks IC, Alphabet A-M, Toy soldier set (35-25-20)

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

Humbly Your QIC,

Vanilla

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Sore without Thor !

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Date: 10/11/18

AO:  Milton, De.

QIC:  Fireplex

Warm up

SSH – 25 IC

Cherry Pickers – 20 IC

Windmills – 20 IC

Squats – 15 IC (4 Count)

The Thang

Patriot run to two pain stations.  We didn’t make it to the Toy Soldier or the Captain Thor stations as time became a factor.  Q will save the second two stations for a future beat-down.

  1. Patriot Run .4 tenths of a mile to Food Lion. Bear Crawl across parking spaces (@82 ft.) and complete ATM’s – 15 alternating shoulder taps (4 count), 10 tempo Merkins, and 10 fast merkins.  Crawl Bear back (@82 ft.) and complete another evolution of said ATM’s.
  2. Patriot Run .4 tenths of a mile to Ace Hardware. Completed a round of Super 21 without any recovery exercises between the rounds. 1 merkin, 1 big boy.  2 merkins, two big boys, etc. ascending to 21.  Brutal….a lot of grunting and wind breaking.

Patriot Run .3 tenths of a mile back to the AO

Total: 1.1 mile overall patriot run

F3 Message

Several excerpts below from Ron Hutchcraft Ministries, Courage for the Unknown #8180

“Our word for today from the Word of God in 1 Thessalonians 5:24. “The One who calls you is faithful and He will do it.” Your Heavenly Father says, “Look, I got you onto this road. Take hold of My hand because I’m going to lead you and I’m going to take care of you all the way.”  Listen to Moses’ summary of what God does for us when He is leading us into the unknown. “Do not be terrified…the Lord your God, who is going before you, will fight for you. In the desert you saw how the Lord your God carried you, as a father carries His son…He went ahead of you on your journey…to show you the way you should go” (Deuteronomy 1:29-32).  Well, there’s your guarantee. You can keep walking confidently into the unknown because your Father is committed to coach you as to where to step next, to carry you when you can’t go any farther, to cover you with His protection from harm, and to care for you, providing every need. He’s called you. He’ll do it!  So no matter how dark the road ahead looks, no matter how many bears there are, no matter how scared you feel, would you just grab hold of your Father’s hand and just keep walking in the direction that He is leading. ”

Q also shared a favorite poem along the same lines that reminds us that our Lord never leaves us or forsakes us even when we think we are going about things on our own…very comforting !

Footprints

“One night I dreamed a dream.
As I was walking along the beach with my Lord.
Across the dark sky flashed scenes from my life.
For each scene, I noticed two sets of footprints in the sand,
One belonging to me and one to my Lord.

After the last scene of my life flashed before me,
I looked back at the footprints in the sand.
I noticed that at many times along the path of my life,
especially at the very lowest and saddest times,
there was only one set of footprints.

This really troubled me, so I asked the Lord about it.
“Lord, you said once I decided to follow you,
You’d walk with me all the way.
But I noticed that during the saddest and most troublesome times of my life,
there was only one set of footprints.
I don’t understand why, when I needed You the most, You would leave me.”

He whispered, “My precious child, I love you and will never leave you
Never, ever, during your trials and testings.
When you saw only one set of footprints,
It was then that I carried you.”

By Mary Stevenson

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Continue to lift up Chappie, Chairman’s Mom, and Chattahoochee as they face various medical issues and procedures.  Please keep all our HIM in your thoughts and prayers.  Also, keep those in the path of Hurricane Michael lifted up.

Respectfully Submitted,

Fireplex

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Monkeying Around

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10/3/18 Leatherman on Q

PAX: Leatherman, Ruxpin, Chattahoochee, Chairman

Warm Up: 

SSH 15 I/C

Prison Squats 15 I/C

Cherry Pickers 15 I/C 

The Thang: 

4 HIM went for a mosey around Lewes stopping throughout for some fun exercises. We made our way to Bethel Church stopping along the way for 10 Derkins . Mosey to the Church Steps for 10 Erkins. Picked back up and Mosey across Savannah Rd. for a little Nur to Kings Highway found a little grass and did 15 Big Boys Mosey back towards BeBe and did 10 Monkey Humpers on Savannah Rd to give the hospital a show. Mosey to empty parking lot lunged across parking spaces and Lt. Dan back. Mosey over to the graveyard for some Mummy Walks arms extended out  kicking legs straight out Left leg to Right Hand and so on alternating steps down the parking lot. then to the wall for Dips feet on the ground and Dips feet on parking block. Mosey back to Graves Uniform Parking Lot for some more Monkey Humpers.  We picked back up and went down on the docks for some AB work Hanging off the docks we did Leg Lifts and Gas Pumpers. Bear Crawls from the dock up to Pilot Town Rd. Mosey back to the Compass by The Overfall Ship and did plank work. Wosey back to A/O.

Ended with CoT . 

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Ultimate football

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10/2 Nugget on Q. 


Warm up. 20 each. SSH. Plank jack. Cherry picker. Windmill. Tempo merkins. Tempo squats. Tempo big boys. (Kinda). 


Ultimate football!
Like ultimate frisbee. Can only take two steps once caught. If team with possession drops they have to do 2 burpees while opposing team can move down field. When team scores they call out exercise all PAX do BUT the team that got scored on does double the reps! Play for 30 minutes!
3rd F. On the platform we have and I used the Eagles as an example for when they won the Super Bowl and glorified all the glory to God rather than beating their chest.

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