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lower bod beatdown

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1/11/2020. georgetown. aegis. nugget on Q.

warm up-20 ssh, cherry pickers, windmills…butt kicks, high knees, L & R kareoke.

mosey to alley for mike tyson set of 5s. mosey back to circle.

leg station-50 step ups, 25 single leg squats (each leg), 50 scissor jump squats.

wosey to stairs. line up in plank position. lead guy runs (two touch each stair) up and down stair case to back of line. 3 x. wosey to circle for 3rd f.

galations 6:7

mosey to middle school for quarter pounder…sprint to 1st, 25 american hammers, nur back…sprint to 2nd, 25 leg raises, nur back…sprint to 3rd, 25 reverse crunch, nur back…sprint to 4th, 25 big boys, nur back…mosey to circle.

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The name is Mr Ed

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20190104

Q Psyc / Sharkbait 

Pax Burgundy, This One Time, Glee, Bruhaja, Great Clips, Cleveland Rocks, Red Light, Beach

Warm Up

Cherry Pickers 

Moroccan Night Clubs

SSH

Merkins

Copperhead Squats 

The Thang

Start at goal line

10 Burpee’s

10 Squats

Mosey to 5 yard line

10 Merkins

10 LBC’s

Mosey back to goal line 

10 Burpee’s

10 Squats

Mosey to 10 yard line

10 Merkins

10 LBC’s

Mosey back to goal line

Rinse and repeat adding 5 yards each round 20 rounds.

COT

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Reindeer Games

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4 PAX Rucked 4.3 miles in the early morning fog

21 PAX posted to play some Reindeer Games including three Down Range PAX! The fog was thick and Rudolph didn’t show up to play any games…Again.

PAX: Chappie (Milton, DE), Texas Ranger (F3Carpex), Net Minder (F3 Kentucky) Baymax, Inspector, Garden State, Turnpike, Granola, Sunspot, Big Blue, Square, The Mule, Patches, Suprise, Maurader, 10AC, Burbon, Magneto, Meatball, Skater and Eagle(Q)

Warm-Up:
Arm Circles – Front – 25 IC
Arm Circles – Back – 25 IC
The Motivator

The Games:
Mosey to the field
Seated Hip Walk Race about 25 meters
20 and 40 Pound Sandbag Weave
20 and 40 Pound Sandbag V-Sit Pass
20 and 40 Pound Sandbag Over-Under Pass
PAX Left Arm Plank
PAX Right Arm Plank
Mosey to the Pavilion
Dice Roll Game: PAX Roll 2 Dice and lead the resultant predetermined exercise: 25 Merkins IC, 25 Monkey Humpers IC, 25 Monkey Humpers IC, 25 Merkins, 25 Calf Raises IC, 25 LBC IC, 25 Calf Raises,
Mosey around the Field
Played On your Butt, On your Belly, On your Feet.

Mary:
Various Stretching

14 PAX #Coffeeteria

MOLESKIN:
Great time playing some games today guys! Wow, a record turnout of PAX posted to end the year right, have a safe New Year!

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Play Nice

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Q Sharkbait 

Pax Psyc, Hogs Breath, Screech, Stein, Flea, This One Time

Warm Up

SSH 50 IC

Don Quixote 30 IC

Blades of Steel 10 IC

Imperial Walker 30 IC

Copperhead Squat 20 IC

LBC’s 30 IC

The Thang 

Copperhead Lunge 30 reps each leg across the field. Bear Crawl Back.

Three rounds “up downs” each pax calls it.  

Mosey around the soccer field to the playground.

11’s Step Ups / Under Dogs

11’s Dips / Iron Mikes

COT

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Gritt Mill 12/5/19

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Warm-o-Rama

  • 25 SSH IC
  • 12 CHerry Pickers IC
  • Bolt 45
  • 12 Windmills
  • 25 smurf Jacks
  • 20 Rosalita Wip

The Thang

  • Mosey .25 to parking lot, Welsh Dragons across parking lot, Bear Crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time, Bear crawl forward 4 steps do 2 merkins 2 PJ, and 2 shoulder taps etc. all the way until we reached other side of parking lot.
  • COntinued Mosey another .25 Miles over Milfords beautiful riverwalk bridge until we got to our pain destination
  • At our pain destination we did 10 Burpees, did a lap around church, did 10 burpees and 20 jumping beans did lap around church, did 10 burpees, 20 jumping beans, and 30 Merkins, did lap around church, Inster F3 message here details are down below. Did 10 merkins 20 MJB, 30 merkins, and 40 Prison Squats, lap around church. FInally 10 Burpees, 20 MJB, 30 Merkins, 40 Prison squats, and 50 LBC.
  • Mosey back to AO

COURAGEOUS LEADERSHIP daily devotional

John Haggai defines leadership as, “the discipline of deliberately exerting special influence within a group to move it toward goals of beneficial permanence that fulfill the group’s real needs.” I feel that the most significant word in this sentence is ‘influence’ and so we can say in brief, “Leadership is Influence.” Growing up, the image I had of a leader was that of someone who headed an institution. But I soon realized that I was a leader in my home, in my church and in my friends’ circle because of the influence I exerted on these groups. As we go higher in our leadership position we influence more people. We can identify people as good or bad leaders depending on what kind of influence they exert. The recent ‘Arab Spring’ exposed so many leaders in the Middle East and Africa who exerted a bad influence on their countrymen. 

Nehemiah is an example of an excellent leader. When it was reported to him about the miserable state of the Jerusalem wall, he was a captive in a foreign land. His immediate reaction was of great sorrow. But he also fasted and prayed, confessing the sins of the Israelites and asking for God’s guidance in his future endeavors. He saw the need and heard the call. He already had a good job of being the king’s cup bearer, but took the risk of pursuing a difficult task. He faced mockery but continued to deal with injustice. Indeed he motivated and gave leadership and direction to a hopeless and demoralized people. Nehemiah’s dependence on God and his positive influence on the people enabled them to rebuild the wall in fifty two days. Not only did he rebuild the wall he also made the people confess their sins and affirm their faith in God’s Law. The book of Nehemiah ends with a simple prayer, “Remember me with favor, O my God.”

When we look around us we will notice that people are looking for good leaders. Jesus was moved with compassion when He saw the multitudes that “were harassed and helpless, like sheep without a shepherd.” (Matt.9:36). Are we ready to be the godly influencers

Proverbs 11

Where there  is no counsel, the people fall; But in the multitude of counselors there  is safety.

Proverbs 11:14 NKJV

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Irish Road Bowling

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PAX: Chairman, Chappie, Gump, Leatherman, Ruxpin, Semi, Summit

POSTED IN: : Lewes, Delaware

QIC: Wildwing

WARM UP: Side Straddle Hop x 21 IC, Windmills x 21 IC, Morrocan Night Clubs x 21 IC, Annie x 21 IC, Failure to Launch x 5 IC

The Thang: In small towns across Ireland, the sport of road bowling has a long history. Teams roll or throw a ball down the road, chase after it, and throw it again until you come to the next village.

Today, Lewes had its first practice session when the Pax sprinted after their ball down Second Street and stopped periodically to enjoy this routine:

Burpees x 5-10 IC, Alabama Ass Kickers x 5-10 IC, Boat And Canoe on command, Bobby Hurleys x10-20 IC, Three Amigos Circle Walk.

THIRD F: The Science of Charity: Modern research indicates that charitable acts and giving have both economic and psychological benefits for the giver.

… The Turtle Story: On his way to an important meeting, an F3 member decided to not crush a turtle sitting in the middle of the road. Instead, he pulled over, grabbed the turtle, and placed him safely in tall grass off the road. Turtle winks at F3 driver. Good vibes all around. Next to turtle is $82 in cash. Moral: Charity pays.

…Kitty Studies: members of group each given $100 and told they can either keep the money or contribute to kitty that their leader can share equally with everyone. Some folks pocket their $100. These individuals rarely chosen as the leader. Instead, the chosen leader is often the first person to put their $100 into the kitty. Moral: Charity creates leaders and / or leaders are charitable.

See : Why Giving Matters, Arthur Brooks, AEI,

  • Back to Post: Bruce Lee Super Set (Amerian Hammer, Leg Raise, LBC, Heel Touch x 20 IC)

Count Off and Name A Rama

COT

Respectfully submitted – Wildwing

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Thanks – O – Rama

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20191128
Q: Hogs Breath
Thanks – O – Rama
Pax: Cleveland Rocks, Sharkbait, Hogs Breath and 2.0
DISCLAIMER: Given
Warmup:
SSH – 20 IC
Mountain Man Poopers – 20 IC
Hairy Rockets – 20 IC

THE THANG

This was a Thanksgiving “Pop Up” and impromptu workout. We decided together prior to the big meal and burn some calories. We began by kicking off Thanksgiving with a “TURKEYS” inspired workout. Still didn’t use the frozen turkeys.

A single round “TURKEYS”
Thrusters x 10
Upright-Rows x 10
Reverse Crunch x 10
King of Heart suicides (run forward to the mid-line of a soccer field, then backward run to the sideline. Then forward run to the opposing sideline, and backwards run back to the start)
Elf on a Shelf x 10 each side
Yoke walk to opposing sideline and back
Star jacks x 10

Then we loaded up the 2.0 into a jogging stroller, as a restrictor plate and mosey down the hill. At the bottom the 2.0 asked if we could “alligator” walk so we did about 20 yards of Alligator Merkins.

Then we mosey’ed some more. We found a park and did 25 dips, and 25 calf raises. Then we mosey’ed back to the shovel flag.

We played a round of “F, F, Goose….” Where all pax are in a circle in the plank and the ‘it’ tags each pax calling out “Duck, Duck…” eventually choosing a “Goose” who had to beat the “it” around the circle and back into the plank. Wet dewy grass made for some slippery fun!

After this we called the workout!

 

In Lieu of Words of Wisdom…. Words of Thanks
Sharkbait – Friends and family, and living in Montery.
Cleveland Rocks – Friends
[Hogs Breath’s] 2.0 – Friends and Family
Hogs Breath – Finding F3 and fighting off the sad clown.

Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria served tailgate style!

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TURKEYS

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Pax:  Flea, Burgundy, Sharkbait, ADT

DISCLAIMER: Given

Warmup: 

Mountain Man Poopers – 20 IC
Hairy Rockets – 20 IC
Overhead claps– 10 yards

THE THANG

Kicking off Thanksgiving with a “TURKEYS” inspired workout. I wanted to use frozen turkeys as coupons…but Flea talked me out of it, something about salmenolla….

After grabbing our coupons.

AMRAP of “TURKEYS”

Thrusters x 15

Upright-Rows x 15

Rock-ee x 10

King of Heart suicides (run forward to the first cone, then backward run to the sideline, then fwd to the second cone, etc. rinse and repeat till an entire set of suicides was accomplished).

Elf on a Shelf x 10 each side

Yoke walk to opposing sideline and back

Star jacks x 10

. The mumblechatter was that everyone seemed to hate the Elf on the Shelf…I’ll have to come up with a different “E” exercise for the next holiday.

Words of Wisdom

“It is too easy to concentrate on your misfortunes instead of your thanksgivings…” Ended with Number-O-Rama, Name-O-Rama, COT, Coffe

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Caterpillar / Fuzzy Wuzzy Leg-o-rama

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DISCLAIMER: Given

Warmup: 
SSH – 30 IC… I think I lost count and just kinda went with it!
Goofball – 25 IC
Mountain Man Poopers – 15 IC

THE THANG
We began with a Caterpillar routine: formed a line in the plank position. The last pax would box jump over the remaining pax. This continued in the same a la fashion of an Indian run.

Once on the other side of the soccer field, we returned back via “Fuzzy Wuzzy” this was a bear crawl Indian run routine back to the starting sideline.

Howling Monkey: this was a COP where all pax grapped their ankles, the first pax began 10 monkey humpers, as soon as he was finished the next pax began 10 monkey humpers, this continued around the circle for a total of three times!

Not to lose the soreness in our legs, we mosey’d to the bottom of the hill.

We performed a few rounds of Sun Gods.

Then 125 squats, OYO. Immediately once the pax was down with the air squats he mosey’d back up the hill to shovel flag.

We still had about 7 mins left, so we began a “7 mins of Mary”

LBC, plank jacks, atomic sit-ups, and gas pumps. After each exercise all pax would sprint to the opposing sideline and back to the starting sideline.

Words of Wisdom
“A man is nothing else but what he makes of himself”

Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria

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CHOP Crunchville

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Date: November 14, 2019

QIC: Wildwing

Lovely 22 degree morning greeted HIMs at the CHOP. Little known fact (since she never told anyone her age): Wildwing’s Mom would be 100 years old today.

WARM-O-RAMA: Side Straddle Hop, Imperial Walker, Windhills, Cherry Picker, Morrocan Night Club (IC x 20)

Stage I: CHOP circuit run

Stage II: Thirty and Ten Workout: Intense exercise for 30 seconds followed by 10 second recovery

  • Firefighter, Knee Crunch, Glute Bridge, Bike Crunch, High Knees, Reverse Crunch, Mountain Climber, Windshield Wiper, One Leg Bridge Crunch, Spiderman Crunch Standing Side Crunch

Stage III: Lt. Dan’s with blocks

Stage 4: Thirty and Ten Workout Repeated

Third F: The theme was Leadership and Elections. Once upon a time, the President faced dismal reelection prospects because the country had largely lost faith in his Administration. Losses in the Wilderness and in the Crater Massacre outside Petersburg were astounding. Lincoln met quietly with Grant and warned that he should expect McClelland to be elected President within months. A few weeks later, Sherman entered Atlanta and Lincoln was reelected.

Query: How often do Presidents (or any leader) display the following qualities that help define an ethical leader?

  • Justice
  • Respect for others
  • Honesty
  • Humane treatment of others
  • Commitment to team building
  • Value driven decision making
  • Intolerance of unethical behaviors

These are not the easiest standards to uphold and Lincoln, like all HIMs, certainly missed here and there. Nonetheless, it is still worth aiming high even when we fall short.

NUMBER-RAMA, NAME-O-RAMA

COT – BOT

Friends facing medical diagnoses and nephews on deployment along with any number of requests that were unspoken over the years.

Respectfully, Wildwing

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