Category: CHOP

Critters Abound

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Date: 02/25/19

AO: CHOP, Milton , DE.

QIC: Fireplex

Warm up

Seal Jacks – 25 IC

Smurf Jacks – 25 IC

Crab Jacks – 25 IC

Monkey Humpers – 25 IC

Jimmy Crickets – 10 OYO

The Thang

Black Snake run ½ mile to “Oh Hill No”.  PAX split into teams of two.  One PAX dragon crawls up the hill and crab walks down while the PAX at the base of the hill performs crab cakes OYO AMRAP.  One PAX crawl bears up the hill and bear crawls down while the PAX at the bottom performs the Dancing Bear OYO AMRAP.   One PAX boo-boo Bear crawls up the hill and duck walk down while the PAX at the bottom performs Gorilla Humpers OYO AMRAP.

F3 Message: See Below

Mosey back Black Snake style 1/2 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 02/25/19 – Excerpts from the Ashes to Beauty Blog By Lily from California. June 13, 2014

To keep in theme of the beat-down using the animals or critters found in the exicon, Q found a teaching from a blog site from a young lady just identified as Lily that calls her blog “Ashes to Beauty”. She identified 10 different animals that we can learn spiritual lessons from….

  1. “Deer – sure footed, graceful and beautiful. Sure-footedness comes from the firm foundation of God in our lives, and the simplicity of God’s way. Gracefulness and beauty comes when we walk in the Spirit.   Our ‘spiritual’ feet like become like the feet of a deer; confident, able to gracefully make it through the obstacles of life.
    32 It is God who arms me with strength
        and keeps my way secure.
    33 He makes my feet like the feet of a deer;
        he causes me to stand on the heights. Psalms 18:32-33 (NIV)”
  2. “Eagle – Soaring, faithful and unafraid of storms. 31 but those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint. Isaiah 40:31 (NIV)”
  3. “Ants – Hardworking, purposeful, cooperative, foresightful.
    6 Go to the ant, you sluggard;
        consider its ways and be wise! Proverb 6:6 (NIV)”
  4. “Lamb and Sheep – Innocent, relational, knows the Shepherd’s voice.
    27 My sheep listen to my voice; I know them, and they follow me. John 10:27 (NIV)”
  5. “Camel – Persevering, steady pace, sojourner.
    14 I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus. Philippians 3:14 (NIV)”
  6. “Locusts – Powerful when unified, initiative.
    27 locusts have no king,
        yet they advance together in ranks; Proverbs 30:27 (NIV)”
  7. “Dove – Innocent, Harmless, symbolic of peace.
    16 “I am sending you out like sheep among wolves. Therefore be as shrewd as snakes and as innocent as doves. Matthew 10:16 (NIV)”
  8. “Sparrow – Trusting, Joyful.
    25 “Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? 26 Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? 27 Can any one of you by worrying add a single hour to your life[a]? Matthew 6:25-27 (NIV)”
  9. “Ox – Patient, servant’as heart, knows his Master.
    3 The ox knows its master,
        the donkey its owner’s manger,
    but Israel does not know,
        my people do not understand.” Isaiah 1:3 (NIV)”
  10. “Lion – Strong. bold, fearless, confident. One of Jesus’ titles is the Lion of Judah. The lion denotes great strength, power, majesty, the King of all! Lions are strong, powerful, fearless, bold and confident – qualities that are universally admired, and worthy of emulating. Jesus, is both the Lion and the Lamb. It is an interesting paradox, but it shows the perfect balance between Jesus’ power and authority, as the conquering King – yet at the same time His sacrificial love, goodness, kindness and compassion. 5 Then one of the elders said to me, “Do not weep! See, the Lion of the tribe of Judah, the Root of David, has triumphed. He is able to open the scroll and its seven seals.” Revelation 5:5 (NIV)”

Respectfully Submitted,

Fireplex

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John Q’sack

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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:

Warm-O-Rama:

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:

https://youtu.be/U6OoCaGsz94

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.

COT/BOM:

  • 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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BLOCK PARTY AT CHOP!

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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 https://www.gty.org/library/blog/B190220

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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Hey, easy on the Heel!

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QIC: Ruxpin

Date: 2/19/2019

Nursing a bruised left heel the past week. With that in mind, we went for a lower impact version to the norm.

Warm-O-Rama:

Imperial Walker – 20 IC Cherry Pickers – 20 IC Wind Mill – 20 IC Shoulder Taps – 20 IC

The Thang:

In Lew of a Mosey; I opted for 20 Side Shuffles to Bobby Hurlys (OYO) back and forth across half the CHOP parking lot.

Crawl Bear 1-2-3 Team up in pairs. While HIM (1) Crawl Bears then Bear Crawls to the center line and back; HIM (2) is hitting (100) Merkins, (200) LBC, stopping for Message.

3rd F Message: “It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” ~ Teddy Roosevelt ~

Back to the Crawl Bear 1-2-3!!! Picking up where we left off; (300) Squats; and finished with 20 Big Boys (OYO).

Circled up for Abs: Hold 6″ for a S-L-O-W 10 count, to Flutter Kicks 20 IC, to Hello Dollies 20 IC, to Leg raise and lower 10 IC (8 count).

Short round of Mary to finish time: High Plank LHand/RFoot in the air for a 10 count, then switch for another 10. Wildwing led us in a Proud Marry fast feet to kiss the pavement with his dun-du-du-dun singing voice. American Hammers, 20 E2Ks each side…….I may have missed one.

Number-O Rama: 10 PAX (Bo Derek)

Name-O-Rama

COT

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Diego and his Crazy Cousins

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Thursday 14 2019

QIC- Leatherman

PAX- Waterfall, Chattahoochee, Chappie, Summit, Fireplex, Chairman, Wildwing , Semi

Warm Up-

15 SSH

15 Moroccan Night Clubs

15 Cherry Pickers

15 Squats

Capri Lap

The Thang

Partner up for a little Diego Doracide with Cindy

partner 1 suicide across parking lot

Partner 2 does exercises. Switch off till Rep amount is completed

100 Merkins – 150 Overhead Press with Cindy – 200 LBCs –

250 Curls with Cindy – 300 Squats with Cindy

We stopped half way through for the message

Perseverance – Persistence in doing something despite difficulty or delay in achieving success.

” Perseverance is a positive, active characteristic. It is not idly, passively waiting and hoping for some good thing to happen. It gives us hope by helping us realize that the righteous suffer no failure except in giving up and no longer trying. We must never give up, regardless of temptations, frustrations, disappointments, or discouragements” – Joseph P. Wirthlin

That Quote speaks to all who post never give up always finish strong regardless of the temptation to quit.

We finished with a failed attempt at partner squats and owing burpees lol.

so we moved onto a 9 min round of MARY.

Name-o-rama and COT to finish out a great morning.

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Baba O’Riley

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02-05-19

QIC: Chairman

Warmup: 30 SSH 15 Cherry Pickers 15 15 Moroccan Night Clubs 15 Windmills 25 Washboards All IC.

The Thang 1: Mosey to Union Street to Tobin Drive to lot in front of Shipbuilders. Super Toy Soldier 50 LVCs 35 E2Ks 20 Big Boys. Mosey back to Union Street and back to AO.
Ascending Testicles 15 degree, 45 degree, & BTW 10 derkins each
Clowney: 4 jump lunges IC 4 Merkins 7x
London Bridge Plank: head to wall 1 hand to wall then other then 1 hand to ground then other. Bear crawl under bridge 1 PAX at time.

F3 Message about Hope: We all need hope in our lives whether famil, work, etc. and most of us turn to God for hope when needed. Bible verses about hope:

Psalm 46:1-3 God is our refuge and strength, an ever-present help in trouble. Therefore we will not fear, though the earth give way and the mountains fall into the heart of the sea, though its waters roar and foam and the mountains quake with their surging.

Proverbs 18:10 The name of the Lord is a strong tower; the righteous run into it and are safe.

Isaiah 41:10 So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.

Exodus 15:2 The Lord is my strength and my song; he has given me victory. This is my God, and I will praise him—  my father’s God, and I will exalt him!

Psalm 34:10b Those who seek the Lord lack no good thing.

The Thang 2:

Monkey Drill: Sideways Lunges palms to ground as extend.  1 each direction.

20 Merkins 20 Diamond Merkins 20 Hand Release Merkins

Baba O’Riley: Imperial Walkers for entire 5 min 4 sec. song increasing tempo for last 30 seconds.

Count-O-Rama & Name-O-Rama

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Wall of Fire Webbicide

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Warm Up: SSH 20x, Morroccan Nightclub 20x, Cherry Picker 20x, Matt Biondi 20x

THE THANG: Bear crawl to pick up patio pavers, Lt Dan carries pavers to Wall of Fire for rotating merkins, mosie pavers down to corner, sprint one block and Karaoke return to starting line 4x, Bobby Hurleys 30x, mosie pavers back to Wall of Fire, Webbicide with 10 merkins 6x, Bear crawl limbo under pavers

THIRD F: Storytime… Fellow finds clay balls buried in sand, packs them in ruck but throws all but one into sea. Last one cracks open showing beautiful gemstone inside. See what you lose by throwing away without looking past surface.

NUMBER RAMA

NAME RAMA

COT…praise for 35* and rain plus more important things.

QIC: Wildwing

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Modified mini cooper

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8 HIM posted on this glorious Feburary morning to partake in a slight Chattahoochee beatdown starting off with a little warmup at the AO then a mosey downtown

Warmup- 22 SSH, 20 seal jacks, 15 windmills, 15 MNC, 15 Merkins all in cadence

The Thang– Mosey down union street to the firehouse for a round of Howling Monkees Pax in a circle all pax grab ankles in the monkey humper position first pack does 10 monkey jumpers while all pax hold ankles until all pax do 10

Mosey across footbridge to the park for a modified mini cooper.

10 pullups, 10 squats, 10 Merkins, 10 War Hammers then mosey a lap around gazebo rinse and repeat taking of 1 rep of each excersise until 1 rep per exercise finished up with a mosey back to the AO .

3rd F pulled from the Q source:

TEAM DEVELOPMENT = Dynamic teams are essential to both communities and organizations. If a task can be performed by one man than there is no reason to form a team, but when it is to complicated or difficult for a single person acting alone then people must combine to see it through and as soon as they do then BOOM a team is formed whether they realize it or not. For a team is nothing more than a proximate combination of 2 or more people formed to perform a specific mission for the benefit of a community or organization or both.

F3 uses the acronym TEAM

T- is for trust reliance between team members builds a leaders trust.

E- is Equipping a leader ensures his team has what it needs

A is Accountability setting and maintaining high standards within a team

M is for missionality prioritizing team accomplishments

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Holy Hill

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Date: 01/29/19

AO: CHOP, Milton, De.

QIC: Fireplex

Warm up

SSH – 20 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.

Mosey approx. 1/2 mile to “Oh, Hill No”

The Thang 

The Modified Slugger & Toy Soldier Routine.  Crawl Bear up the Hill and Bear Crawl down and complete 20 Diamond Merkins, 20 wide armed merkins and 20 Hand Release Merkins.  Crawl Bear up the hill and Bear Crawl down and complete a Toy Soldier Set 50 LBC’s, 30 E2K’s each side and 20 Big Boys.  Rinse & Repeat as time allows. F

Mosey back 1/2 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 and their families, but please keep all our HIM in your thoughts and prayers.

F3 Message

Q spoke about waiting on the Lord and sometimes that requires that we be still and rein things in a bit. In regards to the beat-down, we completed one evolution of the Holy Hill Thang, but concentrated on quality of the exercises and not the quantity. Of course the crawl bears up the hill caused “Holy Hill” to erupt from the participating PAX…:)…

Q went on to paraphrase and quote a segment on how to exercise your faith and three ways to build your spiritual muscles as written by wife and mother Elana Anthony who holds a certification as a group fitness instructor among many other academic achievements. Ms. Anthony states the first way to build spiritual muscles is to Wait on God. In other words, be still and allow God to work. Be patient and wait on God’s perfect timing. Please read excerpts below from he 2014 posting.

Exercise your faith: 3 ways to build spiritual muscles–Part 1

By Elana Anthony, June 9, 2014 at 10:58 am

“1. Wait on God. It may be hard. It may seem as if nothing is happening. And every part of your flesh wants to DO SOMETHING, because we don’t equate waiting with doing, and yet, that is exactly what we should do, for waiting is an exercise that builds our spiritual muscles. Waiting gives us strength. A popular Scripture that teaches us this can be found in Isaiah 40: 31 which says, “But they that wait upon the Lord shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint.”

“2. Draw your strength from God and not on your own self-reliance. Don’t take matters in your own hands. Usually while waiting, we get frustrated and antsy, and again, want to DO SOMETHING. In times like these, don’t rely on your strength. Ephesians 6: 10 tells us to “…be strong in the Lord and in his mighty power.” It’s His strength that sustains, not our own. Now this doesn’t mean that there aren’t positive things we can do to keep ourselves busy so as to not go crazy during periods of silence. What was the other exercise I did to build my spiritual muscles and make it through the wilderness? I saturated my mind with the Word of God. I focused exclusively on His promises. This leads me to my last point to exercise your faith.”

“3. Focus exclusively on God. Not the doctor’s report. Not the Dow Jones. Not the news. Not the latest business reports. Not career updates. Not the latest on the economic rise or plunge. Not on the health prognosis. And especially not on the blessings of others. To exercise your faith and build spiritual muscles, you must “fix your eyes on Jesus, the author and perfecter of faith” (Heb 12: 2).

“So if we’re waiting, we are gaining power.”

“When we’re reliant on God, then we are strengthened by His power.”

“And if we are focused exclusively on Him, our faith is being made perfect. We are becoming like Paul. God is teaching us contentment so that we can be happy and assured no matter what happens. Whether we have a job or not, we can be content. No matter what the doctor reports finding, we can know that we are covered by the blood of Jesus and healed by His stripes. No matter if we have a steady income or periods of drought, we can know with complete assurance that the Lord is a provider and is right there with us. We are not alone”.

“Exercise your faith. Build your spiritual muscles. And be blessed!”

Respectfully Submitted,

Fireplex

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The Freeze

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This is a free, peer-led workout. Do not hold the Q or AO liable. Modify the exercises if you need to.

Warm up

20 Seal jacks
15 Cherry picker
20 Seal wave
15 Windmill
20 Ssh

THE THANG

Mosey to fishing pier, down union, turn in front of library, and follow path along river.

30 step ups per leg
15 derkins
20 squats
15 urkins
10 barfys
15 diamond urkins
20 split squats per leg
15 diamond derkins
30 Mexican jumping beans

Mosey back to CHOP per Mulberry

3rd F

Read #36 out of True Competitor, Mark of Excellence.
Leave a God-mark, not a me-mark.
Excellence starts with the heart.
3 questions:
Who do you serve?
How’s your work?
What’s your foundation?

Toy soldier – descending/ascending
30 lbcs
20 e2k – pair
10 big boys
20 e2k – pair
30 lbcs


9 HIM showed – semi, wildwing, chappie, Waterfall, Fireplex, Chattahoochee, Chairman, leatherman, fng – yeti

Number Rama

Name Rama

COT

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