Category: Aegis

Aegiss Donkey wall

Leave a comment

Warm o Rama

  • 12 SSH
  • 25 Windmills
  • Bolt 45
  • 12 Cherry Pickers/ hairy chiggers
  • 25 Smurf Jax

The Thang!

  • Mosey to Georgetown FIre company and put Backs to wall
  • 5 donkey kicks hold last kick until 6 was in and do 5 count
  • Hold peoples chair whild PAX takes turns doing 10 merkins
  • 10 donkey kicks, hold last kick until 6 was in than do 10 count
  • Hold peoples chair while PAX takes turns doing 10 burpees
  • 15 Donkey kicks, hold last kick until 6 was in than do 15 count
  • Hold peoples chair while PAX takes turns doing 10 LBC
  • 20 Donkey kicks, hold last kick until 6 was in than do 20 count
  • Mosey 1/2 mile to local school
  • On front lawn of School we completed the Sheldon Cooper
  • First we did 10 burpees, 10 merkins, 10 BBSU, 10 squats do 1 lap
  • 9 burpees, 9 merkins, 9 BBSU, 9 squats do 1 lap all the way down to 1 (Most of the HIM completed!! way to go guys Great push!!)
  • Mosey aprox 1/2 mile back to the AO
  • COT, name o Rama, Prayer requests, please keep Vanillas family lifted up in prayer they are going thru the sick season. Please keep all our families lifted up during this season. Also for our brother Doubtfire and his wife please keep them lifted during every prayer, Briggs family, Faith and Sue, Aaron(Chappies nephew) and please keep our brother Chappie lifted up in prayer also, he is facing possibly having a hernia, and we all know how much our brother loves being out in the Gloom.

F3 message Leadership

The supreme quality for leadership is unquestionably integrity. Without it, no real success is possible, no matter whether it is on a section gang, a football field, in an army, or in an office.”

– General Dwight D. Eisenhower

Let nothing be  done through selfish ambition or conceit, but in lowliness of mind let each esteem others better than himself. Let each of you look out not only for his own interests, but also for the interests of others.

Philippians 2:3-4

When the righteous are in authority, the people rejoice; But when a wicked man rules, the people groan.

Proverbs 29:2

He also chose David His servant, And took him from the sheepfolds; From following the ewes that had young He brought him, To shepherd Jacob His people, And Israel His inheritance. So he shepherded them according to the integrity of his heart, And guided them by the skillfulness of his hands.

Psalms 78:70-72.

  • Words can be powerful, but only if you follow up their inspiration with action. Remember, a great leader requires more than a title — you need drive, creativity, and a willingness to learn. In any case being a leader requires great patience, an ability to learn, and the ability to stand firm on your decisions. A great leader accepts responsibility, is accountable.A great leader studies The Word of God and conciders it highly in His daily life. He is strong and courageous. Just like a Joshua 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.”
    Joshua 1:9
  • PROPER CONDUCT FEARS NO EXPOSURE
TClap |
4

Pre-Blast F3 First State Christmas Party

Leave a comment

First State Christmas Party

  • When: Friday 12/13/19
  • Time: 7 p.m.
  • QIC: Ruxpin & Shawna

Who: PAX, M’s, & 2.0’s of F3 First State

What: Annual Christmas Party

When: Friday, December 13th — 7 pm…until we get kicked out

Where: Teddy McNamara’s (Ruxpin) — 20306 Applewood Drive | Lincoln, DE 19960

Why: Why not? You’ll regret not being there if you miss it.

Q&A:

Q: How much does it cost?

A: Not a dime. But each PAX/M is asked to bring a pasta dish of your choice, salad, & dessert (just bring something to share)

Q: BYOB?

A: Drinks will be provided. But booze…I think is BYOB. Check with Ruxpin

Q: When should I RSVP?

A: Yesterday. Since you can’t do that hit up Ruxpin on the GroupMe or DM him so that he and Shawna can start to get a headcount.

Q: What if I have any additional questions not covered here?

A: Reach out to Ruxpin or Chappie in the Gloom or on F# First State FB or IG.

Thanks ahead of time to Ruxpin and his M, Shawna, for hosting this always-a-fun-time event. Let’s get together, celebrate Christmas and another year of F3, and enjoy some 2ndF beyond a morning workout (i.e. lets introduce our families to each other…)

TClap |
4

Frosty beatdown

Leave a comment

QIC- Chattahoochee

8 HIM braved the cool frosty weather this morning and posted at the circle for a little fun

Warmup- 25 SSH, 25 Windmills, 15 smurfjacks, 15 cherry pickers, 15 seal jacks, 15 MNC,

The Thang, nice friendly mosey to the fro t yard of Georgetown middle school and started off there with a round of BLIMPS

5 burpees (handrelease)

10 lunges each leg

15 imperial walkers (4 count)

20 Merkins

25plank Jack’s

30 squats

Then we near crawled to the first sidewalk for a super toy soldier set

50LBCs, 30E2Ks each side, 20 big boys

Lt. Dan to next sidewalk for 30 hand release merkins.

Crab walk to next sidewalk for 20 Bobby hurleys.

Mosey back to beginnings for a few capt thors 1:4 ratio big boys to american hammers only went to 5/20. After this we took a short break for a little 3rd F followed by another Mosey to Georgetown Armory steps for a round of Aiken legs 20 Squats, 20 box jumps, 20 lunges each leg, 20 split Jack’s, followed by another set of Capt. thor. Same as the last one followed up by by rinse and repeat on the Aiken Legs. From there we took a mosey to the front pad of Georgetown fire company for a round of Howling monkeys each Pax held their own ankles while we went around circle individually 10 monkey jumpers while all pax held start position. Since we were in front of camera fireplex requested something manly so we added 20 merkins in cadence. Then the one last mosey around the block just in time for 8 mins of mary. To old to remember what all that consisted of but we did get thru 7 pax each adding their own little bit to the ending of the beat down.

Finished up with count-o-rama, name-o-rama and COT.

Pulled the 3rd of from Q source

A man’s right relationship with himself, his fitness begins with his body because it is his most fundamental piece of physical equipment. A man must get it and keep it in the normal upright position at all times if he wants to be effective. In fact because preparedness requires him to be ready for the unexpected. ( not just to get ready for the expected) the him is focused on gradually but consistently accelerating his fitness level rather than merely staying in shape. Staying in shape is what amateurs try to do. These fragile bodies of ours are what we are given to house our souls. Life the thing so precious to each person that he will fight tooth and nail to preserve it. Is contained within this bag of muscle, flesh and bones we call the body. How can the soul prepare if the body withers and wither it will if we dont put it in motion against continually steeper hills and heavier rock. The body is made to be used. Let it fallow and it will not produce a good crop. But if it is well plowed and carefully tended the result will be a bounty of preparedness.

TClap |
4

ALL RIGHT 2.0

Leave a comment

10.26.19. NUGGET ON Q.

WARM UP- 25 SSH, 20 WINDMILL, 20 CHERRY PICKERS, 20 MT CLIMBERS…HIGH KNEES/BUTT KICKS, L & R KAREOKE.

A.BS-100 HEEL TOUCH, 80 LBCS, 60 FLUTTER KICKS, 40 REVERSE CRUNCHES, 20 BIG BOYS.

L.EGS-20 SINGLE LEG SQUATS, BOTH SIDES.

L.EGS-100 QUICK TAPS (ALTERNATING STEP UPS).

R.UN-MOSEY TO MIDDLE SCHOOL.

I.NTERVAL (PARK CORE STYLE) JUMPING AND STUFF OVER WALLS. & A CRAWL COURSE OF INCH WORMS, BEAR CRAWLS, DRAGON CRAWLS AND CRAWL BEARS.

G.ET…

H.UGE-(ARMS) 50 DIPS, 40 MERKINS, 30 PIKE PRESS, 20 HAND RELEASE MERKINS, 10 TRICEP EXTENSIONS.

T.ALK-3RD F ON JAMES 1:22. WE TALKED ON HOW WE SHOULD DO THE GOOD WE ALREADY KNOW. AND TO LIKEWISE STEER AWAY FROM WHAT WE KNOW IS BAD…WE ALSO TALKED ABOUT APPRECIATION AND THAT NOBODY OWES US NOTHING.

MOSEY BACK TO CIRCLE FOR CIRCLE OF TRUST. GREAT JOB MEN!

TClap |
2

Heck on the “Rumpskin”

Leave a comment

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

TClap |
3

10/5/2019

Leave a comment

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

TClap |
1

Heat Treated

Leave a comment

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

TClap |
0

fun & games

Leave a comment

9/14/19. nugget on Q. Georgetown, DE.

Warm up. 20 SSH, windmill, cherry pickers… high knees, butt kicks, L & R karaoke.

mosey to alley. Mike Tyson set of 7’s with a bear crawl in-between.

mosey to ballfields. 1st game. race around the bases. split into teams. at home do 10 burpees, than bear crawl to first and do 20 big boys, run to second and do 30 merkins, nur to 3rd and do 40 alternating lunge squats jumps then crawl bear to home. first team with 2 PAX to finish win.

2nd game. keep away. one team starts inside the grass baseball diamond with a football and try to keep away from other team that all starts at the pitchers mound then goes after the team with the ball to either tag the person with the ball or intercept/block a pass which stops the time. winning team after 3 rounds using their best time does 5 burpees and losing does 10 burpees.

3rd game. ultimate football. to score you have to pass the ball up the field, once you have the ball you can only take 3 steps. when the possession changes the team that just lost possession needs to do an up-down before they play defense.

mosey to circle for COT! good times fellas, thanks for being HIM!

3rd F on the song reckless love by Cory Asbury and how we have a Father, a heavenly Father that loves us. But although there is a heavenly Father that loves everyone of us, we need to be the best earthly fathers for our families and an example for our family friends and the community because like my wife and I there is an epidemic of people who grow up without dads. I am learning that I want to be a role model for them, but one of those most important jobs in that role is to be a doorway to their heavenly Father. And to help them grow a relationship with Him.

TClap |
4

Empty Nest Blues

Leave a comment

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!!!!!

TClap |
3

the Rocky workout

Leave a comment

nugget on Q. 8/10/19. Georgetown, DE.

warm up. 25 SSH. 25 seal jacks. 15 cherry pickers. 15 windmills.

1st station. 50 of each, single leg hip thrust. Bulgarian split squat. feet elevated merkin. alternating step up jumps.

mosey .25 mile and back.

2nd station. 50 of each, jump up to step down. elevated donkey kicks.

mosey .5 mile to fence.

3rd station. 50 rows. single arm rotation row, 25 each.

3rd F on inspiration. and ‘Rocky’ or merely Sylvester Stallone’s story of “going the distance”!

mosey to white building with stairs.

4th station. groups split in half. one group does 25 pull ups or 50 muscle ups while other lt dan’s until the 6 is in for pull ups. then switch. run up the stairs hitting every step and back down. run up the stairs hitting every other step (rocky dance on top) and back down… mosey to circle for COT.

TClap |
1