Category: Milton, DE

Milton, Delaware

Basketball, Stairs & Burpees

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QIC – Summit 

Strong morning with handful of men who chose to beat the fart sack and pushed through 45 minutes of ‘fun’.

Warm up–

Mosey Lap around courts 

SSH- 15

Cherry Picker -15

Wind mill -15

Forward Lunges -10

Reverse lunges -10

SSH-10

Mosey lap around courts


Basketball Drill –

Each PAX picks a corner while One pax will be shooting foul shots and getting their own rebounds while others are at a corner doing a specific exercise. 

1- American Hammers 

2-Squats 

3- High Plank 

4- Mountain climbers 

Once 3 foul shots are made , everyone switches to next station.  If you take too long to make shots- you can bear crawl the length of the basketball court…..

We got in 2 full rotations. 


3rd F- ‘No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.’ Hebrews 12:11 
Disciplines of Fitness.  Faith.  Fellowship. 

Fitness– self explanatory. Stay steady. We all have seen, felt and experienced the results of discipline in this area by being consistent with F3. And for those who haven’t… you can Start now.

Faith– it isn’t always easy to believe in the unseen Or even what’s been promised.   But when focused enough it can be seen. Choose daily to see the good through the even roughest times. 

Fellowship– this can be ever challenging with schedules, commitments , priorities , families, work, etc.   but staying disciplined to healthy fellowship with men who empower and sharpen each other will in turn keep you sharper and allow you to add value to all those around you.  By committing to stay disciplined in this area- you may open yourself to vulnerability. But it your peaks and valleys of life this proper fellowship will be what helps navigate us through.  

Mosey across park to stairs. 


‘Stair Drill’

Pair up.  

One man stays down and does burpees while partner runs up steps. Does 10 merkins and 20 LBCs then run down stairs and switch. Continue until your team has done 60 burpees. 


Mosey back to basketball court. 

For a quick basketball game that involved more foul shots, lay ups and burpees.  


Toy soldier set. 

That’s a wrap..

Circle of Trust 

Go Win The Day! -Summit

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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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County Seat Crawls

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2/9/2019

QIC: Vanilla

AO: Aegis: Georgetown, DE

PAX: Chattahoochee, Circuit (FNG), Fireplex, Fish Camp (FNG), Hideous, Leatherman, Ruxpin, Summit, Vanilla

Temperature: 28 F

Summary: With 2 FNG’s in tow, and nearly double digits for the first time in Georgetown, 9 PAX sharpened iron in the county seat!

Warm-O-Rama

SSH – 20 IC

Seal Jacks – 20 IC

Smurf Jacks – 20 IC

Cherry Pickers – 20 IC

Windmill – 20 IC

Windshield Wipers – 10 IC

Rearview Wipers – 10 IC

Mosey to Georgetown Elementary for the thang!

The Thang 1: “Chappie Challenge”

PAX lined up along sidewalk 1 on near side of school front yard. Bearcrawl to sidewalk 2, mosey back to start, complete 30 merkins – OYO. Bearcrawl to sidewalk 2, Lt. Dans to sidewalk 3, mosey back to start, complete 20 Merkins. Bearcrawl to sidewalk 2, Lt. Dans to sidewalk 3, Dragoncrawl to sidewalk 4, mosey back to start, complete 10 Merkins.

Mosey to Library for The Thang 2!

The Thang 2: “Descending Curb Crawl”

Complete 10 Derkins, bear crawl to opposite curb for 9 Irkins, Crawl back to initial curb for 8 Derkins…rinse and repeat descending to 1.

Break for Third F: “Catch People on the Bounce”

QIC is currently reading “Everybody Always” by Bob Goff. The book challenges us all to love, literally everyone, regardless of their difficulty or what they’ve done or are currently going through.” A particular excerpt spoke deeply to me last night and I decided to share with the group. I believe that F3 is the perfect brotherhood to catch one another on the bounce…If you don’t know what I mean, read below:

“There’s one last thing the instructor told us in class. He said if the main parachute doesn’t open up, and the reserve parachute doesn’t either, you’ve got about 45 seconds before you hit the ground and make your mark. I was  surprised and a little grossed out when the instructor said hitting the  ground isn’t want kills you. Every bone in your body will break, of course.  But after you hit the ground,  you’ll bounce – and it’s the second time you  hit that kills you as the broken bones puncture all your organs I know that is kind of graphic, but it’s true. 

I’m a lawyer, so with this information in mind I figured I needed a strategy. Here’s mine: if none of the parachutes open up, when I hit the ground, I’m going to brag the grass and avoid the bounce. What is true in skydiving is true in our lives. It’s usually not the initial failure that takes us out; it’s the bounce. We’ve all hit the ground hard at work or in a relationship or with a big ambition. Whether we had a big, public failure or an even bigger private one, the initial failure won’t crush our spirit or kill our faith; it’s the second hit that does. The second hit is what follows when things go massively wrong or we fail big, and the people we thought would rush to us create distance instead. The express disapproval or teat us with polite indifference

If we want to be like Jesus, here’s our simple and courageous job: Catch people on the bounce. When they mess up, reach out to them with love and acceptance the way Jesus did. When they hit hard, run to them with your arms wide open to hug them even harder. God wants to be with them when they mess up, and He wants us to participate.”

“Everybody Always” -Bob Goff

Mosey back to AO for The Thang 3!

The Thang 3: 11’s of Box Jumps & Dips

PAX split into 2 groups at each planter of the GTown Circle. PAX completed 10 Dips at initial planter, ran across circle to opposite planter for 1 Box Jump, back to initial planter for 9 dips, back across for 2 Box Jumps…rinse and repeat until you’ve gone from 10 to 1 on Dips and 1 to 10 on Box Jumps. Total reps for each round always equaling 11.

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

Named our FNG’s. Welcome Circuit & Fish Camp!

Humbly Your QIC,

Vanilla

Name-O-Rama!
Fish Camp!
Circuit!
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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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Washboard

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Warm up

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

THE THANG

Mosey to pavilion

X 2
20 American hammers – single count
20 shoulder taps – single count

Mosey to parking lot near bridge

Start at bridge end of parking lot, exercise to curb at far end, complete exercise and exercise back to start

Side shuffle
6 barfys
Nur
6 barfys
Karaoke
6 burpees

Mosey back to AO

3rd F
Thanked the HIM for showing up consistently. Talked about how I joined F3 and why.

9 flutter kicks
6″ hold with 10 count around Pax
A round of Mary – 4 count Freddies, big boys, e2ks, hello dollies w/ 2 burpees, and monkey drills

6 HIM showed – semi, Chappie, Chairman, Wildwing, Ruxpin, leatherman

Number Rama

Name Rama

COT

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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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A ‘chance’ of snow …..& WBOC

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6 degrees , snow covering everything …. and look who wanted to interview us again! WBOC!


Warm up 

SSH – 22 

Cherry Picker- 15

WindMill- 15

Imperial walker- 15

Moroccan- 22

After the warm up we took a quick break for an interview with WBOC who happened to be out at the circle on this beautiful snow covered morning.

Now that that is over….. Let’s get to it-


There is 1 weighted pack that is to be carried on each mosey by pax. Switching off as needed.  


Mosey to point 1 

each workout will be broken up with random PAX pick of SSH, arm circles or lunges. 


50 dips 

50 merkins 

75 squats 


Mosey to point 2 

50 dips 

50 merkins 

75 squats 


3rd F – https://www.iequip.org/2018/08/23/accepting-the-responsibility-of-a-leaders-trust/


Mosey to point 3 

50 dips 

50 merkins 

75 squats 


Mosey to point 4 

50 dips 

50 merkins 

75 squats 


Mosey back to circle 

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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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Pyramid of Pain

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1-24-2019

QIC: Leatherman

A/O: CHOP, Milton DE

PAX: Ruxpin, Chappie, Wildwing, Summit, Fireplex, Chattahoochee, Chairman, Semi, Leatherman

Warm-O-Rama: 15 SSH- 15-Wind Mills- 15 CherryPickers-15 Moroccan Night Clubs

Snake Run with Coupon ( cinder block ) Overhead to the Car Wash.

The Thang :

5 Merkins-5 Big Boys-10 Coupon Swings

10 Merkins- 10 Big Boys – 10 Coupon Swings

15 Merkins – 15 Big Boys – 10 Coupon Swings

20 Merkins – 20 Big Boys – 10 Coupon Swings

25 Merkins- 25 Big Boys – 10 Coupon Swings

20 Merkins- 20 Big Boys – 10 Coupon Swings

15 Merkins -15 Big Boys- 10 Coupon Swings

10 Merkins – 10 Big Boys – 10 Coupon Swings

5 Merkins – 5 Big Boys – 10 Coupon Swings

Break for 3rd F :

The 3 Rs of Habit Forming The reminder the routine the reward

Reminder The cue a trigger that starts the habit

Routine The action you take. The habit itself

Reward The benefit you gain from doing the habit

The Reminder for us setting the Alarm !!!

The Routine for us POSTING , Working hard and Completeing the Exercise set for us !!

The Reward for us Bonds formed ,Healthy body and Mindset.

Quote: We don’t Grow when things are easy: we grow when we face challenges.

Quote: Don’t limit your challenges. Challenge your limits

If you are unwilling to Risk the unusual, you will have to settle for the ordinary . Jim Rhone

For us the unusual 5:15am workouts HOT-COLD-SNOW-RAIN-ICE the ordinary a boring gym life.

Thang Part 2:

Mosey with Coupon back to A/O and stack the Blocks at the wall.

All PAX line up wall sits pass the blocks down the line and back

Second Round first man 10 block curls while PAX stay seated on the wall. Pass block and so on once last man is done come back down the line 15 block curls. All finished stack blocks

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

Yours Truly

Leatherman.

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