Category: DE

Heck on the “Rumpskin”

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Date: 10/12/19

AO: Aegis, Georgetown, DE

QIC: Fireplex

Warm up

SSH – 20 IC

Cherry Pickers – 20 IC

Imperial Walkers – 20 IC

Bolt 45’s – 15 squats to halfway down.   15 squats halfway to full down.  15 full squats

Windmills – 20 IC

Dips – 20 IC

Mosey .47 miles to the School

The Thang

Super 21 Routine using the five sidewalks at the front of the School – 1 Merkin & 1 Big Boy Sit up, mosey to second sidewalk, 2 Merkins & 2 Big Boy’s mosey to third sidewalk, 3 Merkins & 3 Big Boy’s mosey to fourth sidewalk, 4 merkins & 4 Big Boy’s mosey to fifth sidewalk, 5 merkins & 5 Big Boy’s, reverse sidewalks and repeat until reaching 21 of both.  Equals 231 of each exercise.

Mosey .47 miles back to the Aegis with the Armory as a waypoint.

Stop at the Armory steps and complete Aiken legs – 20 squats, 20 box jumps, 20 lunges (10 each Leg), 20 split Jacks (10 each Leg).  The twist is that each PAX will take each step up and each step down before performing each exercise.

Captain Therkin – 1 big Boy to 4 American hammers; 5 Merkins .  2 Big Boys to 8 American Hammers; 5 Merkins in ration to 10:40 with 5 Merkins.

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

F3 Message 10/12/19 – Q spoke about a recent meeting where he had not exercised the best patience and professionalism. In fact, it was quite a flashback to the “old man” that he thought he had left behind. The following word from Ron Hutchcraft Ministries was shared with all attending PAX, but was still ringing in Q’s ear from his recent “Volcanic Eruption”.

Volcano Scars

When you’re angry, you’re probably a lot like a volcano. You erupt, spew out your lava, and often blow away a piece of the other person, if not yourself.

Every one of us carries around parts of us that have been mortally wounded by something someone said to us in anger. They may have forgotten it, but we can’t ever forget it because those create volcano scars. Why do we do this to other people and usually the people we love the most?

Proverbs 12:18 says, “Reckless words pierce like a sword.” That’s the awesome power of our angry, irresponsible words. Proverbs 18:21 says that “The tongue has the power of life and death.” We can say things that make a person feel more alive or that make them feel dead inside. You’ve had it happen to you, haven’t you?

The Bible pays a high tribute to a person who’s under control. Proverbs 16:32 says, “Better a patient man than a warrior, a man who controls his temper than one who takes a city.” That’s real manhood.

If you’re tired of erupting and leaving volcano scars on people, maybe it’s time to follow the steps to becoming an extinct volcano:

  1. Confess your anger and your reckless words as the sin that they really are. Bring it to Jesus’ cross and treat it as some of the ugly sin that literally killed our Savior. Then confess it to the victims of your anger.
  2. Don’t let the lava build up; deal with issues right away.
  3. Make yourself listen and ask questions before you speak. James 1:19 says, “Be quick to listen, slow to speak and slow to become angry.” If you listen, you’ll be slower to have anger.
  4. Don’t say anything at all until you’re under control.
  5. Make Jesus Christ the Lord of the raging animal inside you. We’ve all got one. That’s the uncontrollable parts of us that are constant reminders that we need a Savior.

Give it to Him for this new day. If volcanoes could think, maybe they’d think twice about blowing their top. The volcano might reason, “You know, maybe I’ll feel better for a while, but is it worth blowing away a part of myself? Is it worth blowing away a part of a person I love?” Well, when we think about it, we know it’s not worth it. The tongue has the power of life and death and “reckless words pierce like a sword.” Haven’t we left enough volcano scars?

Respectfully Submitted,

Fireplex

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24 and wheelbarrows – Gritt Mill

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QIC: Semi

WARM-A-RAMA

24 all i/c

Ssh
Seal wave
Cherry picker
Capri lap around upper parking lot
Side shuffle out, nur across, side shuffle in, and mosey across
Windmill
Plank Jack
Seal Jack

THE THANG

Mosey to playground near the ballparks.

Pair off.

Each pair will do 24 of each exercise then wheelbarrow across 6 parking spaces and switch persons and wheelbarrow back.
Odd man out does bear crawl out and crawl bear in.

sumo squats
6″ squats
Hanging leg raises
Wide Merkins
Ranger merkins
Hanging knee raises

Mosey back to AO

Number Rama
Name Rama
Cot

7 HIM showed today, Semi, Chappie, papa bear, circuit, Waterfall, reel work, and Ruxpin

https://bible.com/reading-plans/14159/day/2?segment=0

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10/5/2019

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Qic Semi

Warm-a-Rama
20 semi wave. i/c
20 ssh. I/c
Nur around circle
20 plank Jack. i/c
20 seal Jacks. i/c
Side shuffle around circle
20 should taps. I/c
20 Windmill. I/c
Side shuffle (opposite side) around circle
20 mountain climbers i/c
20 Cherry pickers. I/c

Thang
Mosey to church on Bradford street

10 swerkins, 30 lbcs
10 swerkins, 20 e2k
10 swerkins, 10 big boys

Mosey to Ruxpin’s distillery

Pax planks while one HIM goes up steps does 3 burpees on top then back in line.
X2

Mosey to Domino’s

10 chicken peckers i/c
20 flutter kicks i/c

Wosey to parking lot by court house

Semi suicides
Nur, side shuffle, jailbreak, bear crawl, lt Dan, crawl bear, mosey, and lt danger

15 per side Curb/bumper merkin (one hand on bumper/curb)

Mosey to circle

Toy soldier set
50 lbcs
30 e2k
20 big boys

9 HIM showed today: semi, summit, Chappie, doubtfire, quarto, toy soldier, bovine, Ruxpin, Vanilla

Number Rama
Name rama
Cot

3rd F
Difference Makers Devotional Plan • Devotional
https://bible.com/reading-plans/14159/day/1?segment=0

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Heat Treated

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Date: 09/28/19

AO: Aegis, Georgetown, DE

QIC: Fireplex

Warm up

SSH – 20 IC

Cherry Pickers – 20 IC

Ballerina Toe Squats – 20 IC

Hairy Rockettes – 20 IC

Windmills – 20 IC

Mosey .47 miles to the School.   

The Thang

Pax completed the Hindenburg BLIMPS routine from the Exicon.  Q had brought this routine in the past during a weekly 45 minute workout, and time did not allow us to finish.  So….we started all over….We modified the sprint portion to a straight line between four light poles that were approx. .02 miles apart. Sprint to pole #1, perform exercise at pole #1, sprint to pole #2, perform exercise, sprint to pole #3, perform exercise.  Then to pole #4, perform exercise.  Plank it up until all PAX are in.  That completes one round.  Reverse directions and perform the second exercise working back through the 4 poles.  Round #1 – 10 Burpees. Round #2 – 20 Lunges (10 each leg).  Round #3 – 30 Imperial Walkers.  Round #4 – 40 Merkins.  Round #5 – 50 Plank Jacks.  Round #6 – 60 Squats.  We modified the merkin round down to 20 at each pole, but picked them back up at 4 waypoints as we moseyed the .47 miles back to the Aegis.

Excellent cherry pie and fellowship (2nd F) was enjoyed at the coffeteria at Baxter Farms immediately following the beatdown. We all love Quattro’s Grandmother, and hope that we get invited back…….Quattro isn’t so bad either as he cuts a very generous slice….:)….

F3 message 09/28/19 –The 3rd F was shared from Ron Hutchcraft Ministries after completing round #4.

Good Wood – #6657

Now, if I said I was going to give you the great secrets of hitting a baseball, I don’t think you’re going to go right out and try them. You’re going to be skeptical, and you should be. But if one of the game’s greatest hitters were to tell you the secret of hitting a baseball, well now you should pay attention.

Pete Rose actually was one of those, and he was once interviewed for an article in Sports Illustrated, and I like the title. It’s called Good Wood. And he said that he liked a heat-treated bat. Now, I didn’t realize this, but he said that you put the bat through an intense heat and that the heat would seal the pores and it actually made the bat hit harder. Well, it worked for him! I guess it’s true, heat-treated bats hit harder. Well, you know something? So do heat-treated people.

I’m Ron Hutchcraft and I want to have A Word With You today about “Good Wood.”

Now, our word for today from the Word of God is found in Romans 5:3-4, and it talks about, well, heat treating. Here we go. “We, also, rejoice in our sufferings because we know suffering produces perseverance, perseverance character, and character hope.” Those are curious words. “We rejoice in our suffering?” This doesn’t mean that Christian suffering feels any better than non-Christian suffering. It doesn’t. It feels about the same, whether you’re a Christian or not. But if you’re a believer, pain is just as painful, unemployment is just as demoralizing, and pressure is just as stressful.

But you rejoice, not because it feels better, you rejoice because in Christ, pain has a point. A minus can be made into a plus. Suffering can be made into perseverance, character and hope. Just ask Pete Rose’s bat. He said that heat heals up the holes in the bat and makes it more solid. Well, could it be that the heat that you’re undergoing right now is heat-treating you and the holes in your life are being healed up by it and you’re becoming more solid because of it? The heat you’re feeling is not to burn you up, even though it feels like you might not make it through it. It’s to make you strong; to build into you great perseverance, great character, great hope.

Right now you are in a position to learn more about the resources of God than any person who’s in a comfortable setting. Sure you’d like to be comfortable again. I hope you will be. Sure you’d like this insecurity, this pain to pass. But right now you have a chance to know the resources, and the power, and the grace of God more deeply than you and those around you perhaps have ever known. You are learning, or you can learn, how to wait, how to overcome, how to really, urgently, desperately pray.

Perhaps you’re being forced to close up some of the holes in your life; weaknesses, un-confessed sin, broken relationships that have been called to your attention by this hard time. Things you might not have given attention to any other way. And you can, because of the fire, be forced to deal with the weaknesses that you might otherwise still tolerate. And when you do, you have added a new kind of strength.

The fire turns spiritual wimps into spiritual warriors. So, rejoice as you see what you are becoming or can become through heat-treating, and only through heat-treating. You are becoming a heavy hitter in the hands of Almighty God.

Be encouraged! You’re becoming good wood.

Respectfully Submitted,

Fireplex

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24 and wheelbarrows

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QIC: Semi

WARM-A-RAMA

24 all i/c

Ssh
Seal wave
Cherry picker


Capri lap around parking lot
Side shuffle out, nur across, side shuffle in, and mosey across


Windmill
Plank Jack
Seal Jack

THE THANG

Mosey to park. Pair off.

Each pair will do 24 of each exercise then wheelbarrow around the gazebo, switching who’s wheelbarrowing at other side of gazebo

Swirkins
Merkins
Derkins
Urkins
Dips
Hanging Knee raises

Mosey back to CHOP

Number Rama
Name Rama
Cot

12 HIM showed today, Semi, doubtfire, Fireplex, toy soldier, Waterfall, Chattahoochee, Chappie, Chairman, quarto, ying ying, Gump, and Ruxpin

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Empty Nest Blues

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Warm up: SSH 20 IC, Windmill 20 IC, Cherry Pickers 20 IC, Plank Shoulder Taps 25 IC, Plank Knee to Opposite Elbow 20 IC.

One round of 20 reps OYO: Bench dips, Derkins, single leg lunges.

Mosie around the block to the low wall (try not to push it over)!!!

Round One: PAX holds a chair against the wall as one at a time we jump out for 5 Mike Tyson’s

Round Two: PAX holding chair lifts right leg for a single leg chair as one at a time we jump out for 3 Mike Tyson’s.

Round Three: PAX holding chair lifts left leg for a single leg chair as one at a time we jump out for 3 Mike Tyson’s.

Mosie to the church park.

One round of Wilt Chamberlains: 100 LBC – 25 yard mosie – 100 Squats – 25 yard mosie – 100 Flutters – 25 mosie – 100 Lunges (50 each leg). Take a Mosie around the park.

Third F Message (see below)

WMD Crawl: 5 Werkins – 10 wide arm bear crawl step – 5 Merkins – 10 regular Bear Crawl steps – 5 Diamond Merkins – 10 close hand Bear Crawl steps. Repeat this pattern for 25 yards.

Whole Lotta Rosie: “42-39-56 you could says she’s got it all”! 2 rounds: 30 mtn climbers – 42 LBC, 30 mtn climbers – 39 right side double tap crunch, 30 mtn climbers – 56 Flutter kicks. For the second round we omitted the mtn climbers for time sake and did 39 Left side double tap crunches to balance the love hands out.

Mosie back to the circle

Number-Rama, Name-O-Rama, COT.

Third F: I shared with the PAX my FEELINGS. The M and I have been going through some home dynamics changes in a very short period of time. Empty Nesting BIG TIME!! Our two oldest 2.0s have been engaged. They both just bought their first houses with their Fiancés. Seeing the empty room at our house has been bitter sweet. These are steps we prepared them for as best we could; but I don’t think we prepared ourselves. It’s been a crazy emotion month for my M and I. A lot of laughs, memories, tears………I’ve been staying strong for the family. I’ve been that shoulder a HIM needs to be for his M and 2.0s. But it hasn’t allowed me to release emotion that I’ve had bottled. Saturday PAX was that outlet for me and I thank you!!!!!

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Inaugural Milford Beat Down

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Warm up: SSH 20IC, Cherry Picker 20IC, Windmill 20IC, Moroccan Nightclub 20IC

Break into 2 groups: G1 takes a lap around the Library while G2 does Erkins with an alternating K2E (knee to elbow). Groups 1 & 2 switch when Mosie groups has returned. (x2).

Mosie through downtown Milford.

7 of Walls!!! (Play on the 7 of Diamonds).

7: Mike Tyson’s at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.

14: Snow Angels at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.

21: Merkins at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.

28: Deadlift Squats at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.

Third F Message (see below)

21: Double Crunches at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.

14: 4 count alternating hand to wall planks at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.

7: Bobby Hurley’s at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.

WHETSTONE (Q1.8) March 31, 2019 by Dancing Idiot.

A man must be sharpened like a knife blade. Both a man and a knife are made to cut, but neither can be effective until properly honed. A knife is sharpened by a whetstone. While water is used to lubricant the whetstone prior to sharpening, that is not where the “whet” part comes from. To whet actually means to sharpen, like with a man’s appetite and curiosity. In other words, to whet both blade and man is to put on an edge, with a result that is sharp, dynamic, and ready to cut. The unsharpened man is dull and lethargic, in-effective as a leader and I’ll-prepared for the obstacles he will face in his life.

Just as a man’s appetite for pure food must be whetted, so must his appetite for the heavy responsibility that comes with leadership. The HIM acts as the stone to the younger man’s blade, providing the hard surface against which he becomes sharper and whetting his appetite for greater responsibility.

Through the whetstone, the blade receives something he lacked before, a honed edge to his life that he must posses to be effective and have impact on his community. But the stone gets something as well. In fulfilling his natural desire to pour into younger men he accelerates his own pursuit of proper personal alignment.

Number-Rama, Name-O-Rama, COT.

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We Got Your Six-Teen

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Date: 08/13/19

AO: Chop, Milton, DE.

QIC: Fireplex

Warm up

SSH – 20 IC

Cherry Pickers – 20 IC

Bolt 45’s – 15 squats to halfway down.   15 squats halfway to full down.  15 full squats

Windmills – 20 IC

Imperial Walkers – 20 IC

Mosey .5 miles to “Oh Hill No”.   

The Thang

After a 10 count, PAX completed a “Toy Soldier Set” of 50 LBC’s, 30 E2K’s each side, and 20 Big Boys. Extra credit for completing the set on the incline of “Oh Hill No”. Next, we partnered up and completed the Burp Back Mountain routine as per the Exicon, but modified for time. One PAX Nurs up the hill and runs down the hill 5 consecutive times while the other completes burpees AMRAP. The switch was made so all could enjoy the burn.

F3 message – see below  

Mosey .5 miles back to CHOP. 

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

F3 Message 08/13/19 – Calming the Storm with Him Always Watching Your Six

Life is a journey of many trials and tribulations that shape and molds us into the person that we are or that we are to become.  As men, we try and we do find some success in handling many of the smaller life issues on our own.  Sometimes we develop an attitude that we can handle all or most things on our own.  That is until the raging storm comes that is completely out of our control.  We give everything we have on our own and we still aren’t handsome enough, young enough, wealthy enough, smart enough, or strong enough to overcome whatever situation that we may be going through.  We don’t understand why God allows these storms to come, but we gotta trust and believe and have faith that God has a purpose that is far beyond our understanding.  We have to remain steadfast in our faith and Let Go and Let God calm the storms of life that we encounter. He always has our “Six”.  Allow Him to restore us to where He would have us to be, not where we think we should be.  Faith as defined by the Billy Graham Evangelistic Association website is as follows –“ In the Bible, “faith” means believing in God, and in what Christ has done for us to make our salvation possible–and then committing ourselves to Him.  In other words, faith has two parts to it, and both are equally important. The first part is belief–belief that God exists, and that He loves us and sent His son into the world to save us. Faith isn’t a vague hope that God might exist; it is a definite belief that what the Bible says about Him is true.  The second part of faith is commitment–a definite decision not only to believe in our minds that Christ can save us, but to put our lives into His hands and trust Him alone for our salvation. True faith not only believes Christ can save us, but actually trusts Him to do it.” 

God did not intend for our faith in Him to only be present in the best of times.  He wants us to trust Him with all that we are even when we are facing the fiercest storm or the strongest adversary. He has our “Six”  

Joshua 1:9 New King James Version (NKJV)

9 Have I not commanded you? Be strong and of good courage; do not be afraid, nor be dismayed, for the Lord your God is with you wherever you go.”

2 Corinthians 4:8-10 New King James version (NKJV)

8 We are hard-pressed on every side, yet not crushed; we are perplexed, but not in despair; 9 persecuted, but not forsaken; struck down, but not destroyed— 10 always carrying about in the body the dying of the Lord Jesus, that the life of Jesus also may be manifested in our body.

Psalms 107:28-31 New King James Version (NKJV)

28 Then they cry out to the Lord in their trouble,
And He brings them out of their distresses.
29 He calms the storm,
So that its waves are still.
30 Then they are glad because they are quiet;
So He guides them to their desired haven.
31 Oh, that men would give thanks to the Lord for His goodness,
And for His wonderful works to the children of men!

Psalms 9:9-10 New King James Version (NKJV)

9 The Lord also will be a refuge for the oppressed,
A refuge in times of trouble.
10 And those who know Your name will put their trust in You;
For You, Lord, have not forsaken those who seek You

As defined by the non profit organization “Got Your Six” and gleaned from their website.

“In the military, “got your six” means “I’ve got your back.” The saying originated with World War I fighter pilots referencing the rear of an airplane as the six o’clock position. If you picture yourself at the center of a clock face, the area directly in front of you is twelve o’clock. Six o’clock is what lies behind you. On a battlefield, your “six” is the most vulnerable. So, when someone tells you that they’ve “got your six,” it means they’re watching your back. By extension, that person expects you to have their back as well. “Got your six” is now a ubiquitous term in the military that also highlights the way military members look out for each other.”

Isaiah 58:8 New King James Version (NKJV)

8 Then your light shall break forth like the morning,
Your healing shall spring forth speedily,
And your righteousness shall go before you;
The glory of the Lord shall be your rear guard.

Respectfully Submitted,

Fireplex

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Gtown beatdown

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Qic Semi

Warm-a-Rama
20 semi wave. i/c
20 ssh. I/c
Nur to opposite side of circle
20 plank Jack. i/c
20 seal Jacks. i/c
Side shuffle to opposite side of circle
20 should taps. I/c
20 Windmill. I/c
Side shuffle (opposite side) to opposite side of circle
20 mountain climbers i/c
20 Cherry pickers. I/c

Thang
Mosey to church on Bradford street

10 swerkins
15 leg lifts on bench
X 3

Mosey to wall on other side of the tracks

5 derkins, hop wall, 5 urkins
X 5

Mosey to Domino’s

5 chicken merkin
I/c 8 count

Mosey to parking lot by court house

Semi suicides
Nur, side shuffle, jailbreak, bear crawl, lt Dan, crawl bear, mosey, and lt danger

Mosey to circle

Round of Mary

15 Superman plank i/c, 20 reverse crunch, 20 e2k, 25 flutter kick i/c, 20/10/5 toy soldier set, 15 hello dollies

10 HIM showed today: semi, bovine, doubtfire, nugget, Fireplex, Chattahoochee, toy soldier, Waterfall, Vanilla, Wildwing

Number Rama
Name rama
Cot

3rd F. All in
1 kings 18:20-40
Prophets of baal defeated

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Library Field Trip

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7-24-2019

Q: Ruxpin

Warm up: SSH-20 IC, Cherry Picker- 20 IC, Windmill-20 IC, Shoulder Taps-20 IC, American Hammer-20 IC.

The Thang: Mosey west on King’s Hwy to Lewes Presbyterian Church knee wall for 10 Derkins, 10 Dips & 30 Crunches with feet isolated on the wall to limit lower body movement.

Mosey to the Lewes Library for an arm/ab circuit.

10 Bike Rack Pull-ups to 30 American Hammers (LR double count).

Lt. Dan from bench to bench. Bench 1; 10 Dips & 30 feet isolated Cruches. Bench 2; 10 Derkins & 30 feet isolated Crunches. Bench 3; 10 Dips & 30 feet isolated Crunches. Bench 4; 10 Derkins & 30 feet isolated Crunches. Mosey back to the Bike Rack to begin round 2.

We only made it through the 1st bench set of round 2 before having to Mosey back because of time.

Number-O-Rama, Name-O-Rama, COT.

3rd F: Four Communication Styles

1. Passive Communication: This spouse tends to clam up, withdraw, and do all they can to avoid any confrontation. This can often lead to stress, anger, resentment, and bitterness in the passive person. For example, if finances are getting tight and stressful, the passive person will likely avoid the subject, change the subject, or overlook the subject, even when they see that a financial disaster is approaching.

2. Aggressive Communication: This spouse tends to attack, control, and provoke others. This tends to raise everyone’s stress levels, creating an atmosphere of fear and confrontation that seems, over time, to be insurmountable. And if unchecked, the aggressive person can become dangerous and destructive. In our earlier example, the aggressive spouse would see the financial stress and lash out at the family, blaming others, creating fear of financial ruin.

3. Passive-Aggressive Communication: This spouse tends to turn agitation, anger, and frustration into a more confusing reaction by dealing with it very indirectly. Often the passive-aggressive person will respond with more subtlety or hints, while acting like nothing is wrong. They will pretend not to notice how something they did was troubling or pretend that any offense they’ve caused is more due to someone else’s problem than theirs. They’re real feelings will be masked by conflicting attitudes and actions. Continuing the example of the financial problems, the passive-aggressive spouse, instead of addressing bad spending habits or overdue bills directly, would drop hints of frustration or unexpected snarky comments about purchases or payments, without being direct about what needs to be done to improve the situation.

4. Assertive Communication: This spouse achieves a much healthier result than the others by starting with a clear understanding of what they feel, what they think, and what they want. The assertive person deals directly, honestly, and most importantly, respectfully with others about what they are thinking and feeling. To finish our example, the assertive spouse would identify the real financial issue, and directly and honestly address the issue, without being angry or demeaning or confusing to the other spouse. They would accept responsibility for any part they played and would then offer some clear solutions and say something like, “We need to make some changes, and we need to work together to get through this. Here is what I suggest…..” would be a typical type of response from a healthy, assertive person.

~All Pro Dads; Family First~

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