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.
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!!!!!
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.
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
The Thang- Mosey out west market street to the bank at 113 cut thru parking lots to possum point players.
15 diamond merkins 10 SSH
15 Ranger merkins 10 SSH
15 Finger tip meekins 10 SSH
15 wide arm merkins 10 SSH
15 Merkins 10 SSH
Mosey to steps on the east side of GMS for Aiken legs 20 Squats, 20 box jumps on steps, 20 Lunges each leg, 20 split Jack’s (4 count)
Mosey to Armory 25 Flutter kicks IC, Toy soldier set 35 LBC, 20 E2Ks each side, 20 box cutters.
Mosey to circle 20 forward arm circles, 10 backward arm circles, IC 20 seal claps, 20 overhead claps.
Every set back is a set back for a comeback God wants to bring you out better than you were before. Unfortunately failure and setbacks are a part of life. No way around it, gotta go through it. However just because folks are experiencing a personal setback whether it be an injury, illness, job loss, financial pitfalls or just hard times in general it does not mean you are forever doomed. It is important to remember that a setback is just where a person is right at the moment not where they will always be. With time, patience and trust in God it is possible for everyone to comeback one way or another both physically and mentally
Bolt 45’s –
15 squats to halfway down. 15 squats
halfway to full down. 15 full squats
Cherry Pickers – 15 IC
Chilcutt Plank Jacks – 15 IC
Windmills – 15 IC
Mosey .5 miles by way of the merkin
mile to the school. Each ¼ mile, all Pax
stopped to complete 25 merkins.
The Thang
Q brought a modified Super 21 beatdown for the hot and humid morning that Summit dubbed “a friendly 82” degrees at 7:00 a.m. 1 Merkin to 1 Big Boy Sit up. 2 Merkins to 2 Big Boy Situps. 3 Merkins to 3 Big Boy Situps, etc., etc., etc. Since we had excessive heat and humidity, Q elected to start at 21 in descending fashion. Each merkin/big boy set was followed by 21 prisoner squats. All Pax completed the round of 21 descending through the round of 16 before taking a break for the third F. After the message, Pax completed the Super 21 descending through the round of 10.
Mosey .5 miles back to Aegis. Pax stopped twice on the return mosey and completed 25 merkins at each stop to complete the merkin mile.
Back at the Aegis, Pax completed the modified Super 21 from the round of 9 descending to the round of 1.
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Please keep all our HIM in your thoughts and prayer.
F3 Message 07/20/19 – Q shared from Ron Hutchcraft Ministries in regards to how Jesus, the Cross, and the Bible is being systematically removed or “stolen” from our daily lives because it offends someone. As Christians, we must remain vigilant and defend the One who sacrificed all for us.
Who Stole the Cross? – #6479
Thursday, November 10, 2011
“Somebody stole the cross! Go figure.
Well, I mean that was a news story that got my attention a while back. The missing cross was a six-foot-tall metal structure that was embedded in rock and concrete, and it was perched high up on Sunrise Rock in the Mojave Desert. Veterans actually placed it there to honor those who’ve died fighting for their country. And wow! It’s been there for 75 years—no problem; suddenly—problem. People who didn’t want it there argued against it all the way to the Supreme Court. And for the time being, the Justices said that it could stay. But then somebody just went up there and stole the cross. It’s crazy.
I’m
Ron Hutchcraft and I want to have A Word With You about “Who Stole the
Cross.”
As
soon as I heard the story, something much more troubling hit me. The cross has
gone missing a lot of places these days; places that matter a lot more to God
than some mountainside in the desert. I’ve listened to lots of sermons and
Christian radio programs, and sometimes I’ve heard little or nothing about
Jesus’ cross. I’ve heard lots of Christian talk about how to have a great
marriage, or how to raise your kids, how to manage your money, how to have a
good self-image, but somehow they never got to the cross.
I’ve
heard some great Bible teaching that was deep and powerful, but the cross was
on the margins or not even on the page. We’ll talk a lot about important things
like justice for the oppressed, compassion for the poor, and help for families,
and God cares about all of them. But we never get to God’s game-changer for a
sin-broken planet, and that’s the cross of Christ.
Sadly,
I think of lost people I’ve known for a long time and talked to about a lot of
things, but somehow I’ve never told them about the cross where Jesus died for
them. I suspect I’m not alone. Too often, Christians talk a lot about their
church or their faith, but not much about their Savior. Oh, yeah, somebody
stole the cross…from our conversations, from our ministries, maybe even from
the center of our hearts.
Oh,
I know who took it. The one Jesus called “…the thief who comes only to
steal, kill and destroy” (John 10:10). The devil hates the cross because as the Bible says,
“having disarmed the powers and authorities, (Jesus) made a public
spectacle of them, triumphing over them by the cross” (Colossians 2:15).
You
know, Satan’s death warrant is signed in the blood of Jesus. He knows the power
of that cross. The oft-quoted Charles Spurgeon called the cross God’s
“magnificent magnet.” And in our word for today from the Word of God
in John 12:32, Jesus said this about His cross: “When I am lifted up…I
will draw all men to Myself.” No wonder Satan says, “Hey, go ahead.
Talk about everything you want. Just don’t mention that cross.” Talk about
your church. Talk about your faith. Talk about your family values. Don’t
mention the cross! The enemy of our souls knows its power and does whatever it
takes to erase the cross from our view.
Now,
veterans are outraged that the cross was stolen from that hill. We should be
outraged! We’ve allowed Jesus’ cross to be stolen from the center of our
hearts, and our ministries, and our conversations. “The message of the
cross,” 1 Corinthians 1:18says, “is…the power of God.” I need to be as
passionate about elevating that cross as the world and the devil are about
eliminating it.
I have the unspeakable privilege of taking a lost friend by the hand and walking with them up a hill the Bible calls Skull Hill, and standing there at the foot of an old rugged cross, and sharing with them the greatest love in the universe. “What He did here, my friend, was for you.” Without that cross, there is no hope…no heaven.”
Warm up. 20 SSH. 15 windmill. 15 cherry pickers. Butt kick around half the circle, high knees other half. Right shuffle around half circle, left shuffle other half. Right karaoke around half circle, left karaoke around other half.
Mosey to middle school.
Start at first sidewalk (five total). Bear crawl to second and do 25 super squats. Lt Dan to third sidewalk and do 25 switch kicks. Lt Dan to fourth sidewalk and do 25 windshield wipers. Bear crawl to fifth and do 25 leg bicep curls each side.
An set. 10 big boys. 20 leg raises. 30 reverse crunches. 40 long arm crunches.
Do the same workout above except backwards, so we nurred where we lt danned and we crawl beared where we crawl beared.
F3 LAX (crab vs bear soccer. Split into teams. And everyone on one designated side of field (offense or defense) did crabwalk and the other side did bear crawl, switch every goal. (15-20minute game). Ended 5-4 with a ruxpin game winning goal.
3rd F on how to pray and the Lord’s Prayer Vs our prayers.
It was great to once again have a Cousin Eddie with us. We had 2 PAX from different regions in SC last week and today we extended a warm (very warm!), humid, and sandy welcome to JAX FL, Gecko. Nothing like getting that F3 Passport stamped! That made it a 12-pack for the beatdown.
This Gloom’s “gameful employment” brought to you by Nugget’s influence. Our brother has a reputation for bringing games into his Q’s, so YHC, looking for a fresh Q idea, decided to throw-down with a man-sized game of sandbag Tic-Tac-Toe. a.k.a. Tic-Tac-Gohhh! Of course, we started with the warmup…
WARM-O-RAMA:
SSH – 18 IC
Swartz Jacks – 20 IC (just pay attention Leatherman, you’ll get ’em figured out)
Imperial Walkers – 20 IC
Hill Billy Walkers – 18 IC
Crab Flippers (a.k.a. Cherry Pickers) – 20 IC
Flying Squirrels – 10 OYO
Mosey down N. Bedford Street to the field on North Bedford Street Park, where PAX would find what pre-ruck rucker Ruxpin caught YHC red-handed setting up prior to the workout: A man-sized Tic-Tac-Toe painted on the field (shout-out to sprayable sidewalk chalk!) YHC should’ve taken a pic because, you have to admit, it did have a cool F3 symbol painted in the middle square.
PAX counted-off by 2’s…well, some of us did. Uh, hem, Doubtfire! It took a couple tries but we got it figured out. Nonetheless, 12 PAX beat the Fartsack to post for this highly excellent game! 12 PAX equals 2 teams of six. Y’all started your Saturday with 2 Six PAX! Here’s how it all went down:
THE THANG:
Teams were set up EXACTLY 100′ feet apart. Team X, with 5 40lb sandbags stacked at their cone marked with X’s. Team O, with 5 40lb sandbags stacked at their cone marked with O’s. On the count of 3, 2, 1 Gohhh! PAX took turns and had to carry a sandbag and carefully place it (like a baby, per Q’s instructions) into the tic-tac-toe design in the middle of the field trying to get 3-in-a-row-tic-tac-toe! Teams played to win the best of 7 rounds.
Round 1: O’s win! (wouldn’t you like to hear THAT more??)
Winners, Plank.
Losers, 25 Sandbag Squat Swings
(Yes kids, sometimes you win, sometimes you lose!)
Round 2: O’s win! (yep, you heard it here first, folks! O’s won 2 straight!)
Winners, Plank.
Losers, 25 Sandbag Squat Curls
Round 3: X’s win! O’s 2 – X’s 1
Winners, Plank
Losers, 25 OH Shoulder Press
Round 4: X’s win! O’s 2 – X’s 2
Winners, Plank
Losers, 25 Bulgarian Ball Busters
Round 5: X’s win! O’s 2 – X’s 3
Winners, Plank
Losers, 25 Sandbag Pulls (vertical…sack to your Bombjacks!)
Round 6: O’s win! O’s 3 – X’s 3
Winners, Plank
Losers, 25 Plank Pulls
CHAMPIONSHIP ROUND, Round 7: Teams compete with their best line-up
Jack Wins! SOG…Son Ofa Gun!
Losers, 18 Burpees (both teams)
Great competition, great fun! We all got stronger, so yep, it looks like everyone actually did win. Hmm…
3rd F Breather: YHC shared a rinse and repeat of a 3rd Word he shared from a life experience which really drove home the Word of God:
Exodus 33:13-15. Moses said to the Lord, “You have been telling me, ‘Lead these people,’ but You have not let me know whom you will send with me. you have said, ‘I know you by name and you have found favor with Me.’ If you are pleased with me, teach me Your ways so I may know You and continue to find favor with You. Remember that this nation is Your people.” The Lord replied, “My presence will go with you, and I will give you rest. Verse 15 reads: Then Moses said to Him, “If your Presence does not go with us, do not lead us up [to the Promised Land] from here.“
As leaders, what’s one thing we CANNOT do without? God’s presence!
Earlier in verse 2 it says that an angel would go with them, but NOT God’s presence.
In verse 3, going into the Promised Land, victory was promised
BUT…God’s presence WOULD NOT go with them. Before Moses pleaded with God later in the chapter, we read that God had planned to withhold His presence from His people.
Have you ever thought about why? This used to confound me until I was walking a trail in the woods across the parking lot from my church years ago, with 2 of my 3 boys. After playing with every stick (guns/swords) and every rock (grenades) it was time to start heading down through the woods, across the field and parking lot toward home. But the boys would not stay with me! After repeated urgings for them to stay with me, without their corresponding response to do so, I, slightly ahead of them on the trail just simply stepped behind a large tree. I literally hid or withheld my presence. I’m their father, so I didn’t do it to be mean or even to make them suffer. I didn’t go home and cruelly leave them in the woods to fend for their 2-yr-old and 3-yr-old selves. I stepped behind the tree to hide my presence for one reason: To hear the words “Daddy, where are you?” They cried out almost immediately and I responded almost immediately. That’s when it hit me! When God hides His presence from us it’s not because He’s mean, wants us to suffer, and it’s not that He is cruel. He simply wants us to recognize His absence and to call out to Him and say, Daddy, where are you? I need your presence in my life, my leadership! I need you God. That’s what Moses cried out on behalf of himself and the nation. And God answered and said, “My presence will go with you, and I will give you rest.”
As men, husbands, fathers, and leaders what’s one thing we cannot do without in order to be HIM? God’s presence! When you notice His absence, repent (turn) and cry out to Him.
The Thang 2:
10 Swerkins, run (kinda) across field – 20 Carolina Drydocks
10 Swerkins, run (kinda) across field – 15 Split Jacks (15 each leg)
10 Swerkins, run (kinda) across field – 10 Mtn. Man Poopers
10 Swerkins, run (kinda) across field – 05 Nipple Scraper Merkins
Prayers: Chappie’s teens; Gecko’s teens; Chattahoochee; etc. Thanx for taking the hand-off Vanilla!
Thanks for the opportunity to lead HIM! Thanks for your ear at Coffeeteria, Gecko. What are the odds that you show up in DE and post at exactly the same time we’re working through almost identical issues with sons? Perhaps Soul-Q might’ve had a hand in our schedules.
Bearcrawl 1-2-3. Partner. Pax 1 bear craws then crawl bears while partner to is doing exercises. Both must complete 100 merkins. 200 lbcs. 300 squats.
7 of diamonds. Rep increases by 7 each time around bases. 7 burpees. 14 4ct flutter kicks. 21 merkins.
3rd F. Message on genealogy of Jesus. How he came from a lineage of people with some skeletons in their closet. But he uses everyone from all walks of life.
Blue Falcon. Split into teams. Each team has 30 seconds to come up with a 2 minute workout. They tell each other their workouts. Then hey do theirs and switch and do the other teams workout. First team to complete both workouts win!
More great numbers for a Saturday, 11 PAX posted for a beatdown at the Aegis–including 1 FNG. Welcome shout out to Ox! Again, brother, remember it doesn’t get easier but you get better/stronger/faster. Keep posting. A few PAX got in some pre-ruck action: Shout out to Ruxpin, Leatherman, & Summit (bought a ruck, so he’s neck-deep now! 😉 )
Most of what was done and most of what YHC shared was captured in screenshots, so after the warmup info, those items will simply be posted. So here goes…
Warm-O-Rama:
SSH – 30 IC
Seal Jacks – 30 IC
Crab Flippers – 30 IC (a.k.a. Cherry Pickers)
Windmill – 15 IC
Sebif – 15 IC (Something Else But I Forgot)
All warmup repetitions were either 30-count or combined to be a 30-count, as esplained by YHC in recognition of his grandfather’s unit — the 508th PIR — which jumped into Normandy and subsequently fought for the next 33 days til getting a reprieve and being sent back to England to prep for their next mission. This day marked day 3 since jumping in…so the countdown was on at 30 reps.
508th PIR – “Red Devils”
PAX were informed through commo channels to bring a ruck if they owned one. A few extras were on hand, but 40# sandbags sufficed otherwise. The Thang, courtesy of GORUCK, would commence at Georgetown’s WWII Memorial since this past Thursday was the 75th Anniversary of D-Day.
The Skinny:
Ruck Q courtesy of GORUCK
PAX rucked 1 Mile to the field at the corner of W. North & Pleasant Streets, completed the above workout following YHC’s 3rdF, then rucked 1 Mile to return to the WWII Memorial at the Georgetown Circle. The excellent pace was set by the PAX doing a 30-steps shuffle during the ruck to and fro.
1 mile 2x
Here’s the 3rdF shared for a breather:
YHC took the PAX into a little OT, but no one’s feelings were hurt…at least he doesn’t think so.
Number-Rama: 11!
Name-O-Rama: Not sure what happened but Bovine got really confused; he thought he was Doubtfire! 🙂 FNG named Ox. Welcome to the tribe!
COT/BOM:
Announcements/Prayers
A few met up for coffeeteria at what America runs on, and had some great 2ndF.
Grateful for the opportunity to Q at the Aegis…more grateful for the opportunity to share about my Pappap and the 508th…and ever grateful for that greatest generation! Aye! Thanks for your ear, men! Awesome push by all.
