Tag: Gump

Bruce Lee @ Beebe [Mini]

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DATE: 8/21/19

QIC: Chappiesan

Primis drew 5 HIM out of the Fartsack on Wednesday for a “tentative” workout. What that means is that there was enough lightning flashing across the sky to bring doubt as to whether a workout would be in the PAX’ best interest. Flashes pretty well subsided by go time, and having left all kites and keys in the clown cars, PAX ventured into Hump day the best way known…untouched by lightning and with an O-Gawd-Thirty beatdown session that went a little something like this:

Disclaimer proclaimed.

WARM-O-RAMA:

  • SSMedley: SSH, 10 IC – Swartzjacks, 10 IC – Sealjacks, 10 IC (smooth transitions from one to the other…til we hit the SJ’s)
  • Crab Flippers: 18 IC
  • Prisoner Squats: 18 IC
  • Groiners (Real ones, Doubtfire, real ones!): 18 IC

Mosey to Beebe Hospital Parking Garage – more like “Mosey Plus” with the following mosey additions along the way:

  • Nur
  • Karaoke, switch
  • First State Fanny Kickers
  • Side Shuffle, switch
  • Mosey
  • Stair Climb in the “Hot box” to 4th deck of the Parking Garage (How have we missed these glorious leg killin’ steps all this time?)
  • RR Tracks to the 5th level
  • Quick Nur to the very top

After a brief visit by hospital security (and an unsuccessful EH because, well, we know where he’s at on Wednesdays at this hour), Pax took a quick breather for the 3rdF:

If you’ve been to any of my Q’s over the last few years, you know that I’ve usually done 18-counts, or 18 reps. I’ve mentioned as well there’s a reason for that. Today I’ll end the mystery or anticipation: Really, what I’m sharing today is about making Sky-Q your Soul-Q.

SkyQ def from the Lexicon: “The Q of the Big Ball and the Super Unknown. Recognized by those who do not believe themselves to be King of the world. The Creator.” (i.e. God/Christ the King)

When Jesus said in John 17:1 “The hour has come” He was referring to His impending death, a death for which the Son of the Living God needed to steel Himself (remember Sua sponte? Remember His presence? Remember finishing strong? There’s only one way to finish strong, and that’s to be in the race!).

As Jesus gathered His thoughts in preparation for His coming ordeal, however, it was life, not death, that first came into focus. In the 3rd verse He would go on to say, “This is life eternal, that they might KNOW Thee, the only true God, and Jesus Christ whom Thou hast sent.”

Here’s my point. It has to do with a four-letter word (Bombjacks? Nope!). If life is knowing God, then death is ignorance of God. But “K-N-O-W” in biblical language means not so much information about, as RELATIONSHIP with (something Toy Soldier referred to on Tuesday).

In this sense we have to understand the Savior’s definition of life: Life is knowing God; death is ignorance of God. Life is fellowship with God; death, alienation from God. Life is friendship with God; death, enmity against God. Life is union with God; death, separation from God.

The essence of death then is not the cessation of bodily functions; that is merely a symptom of alienation from the Source of life; so it has been since our sin first separated us from God in the Garden. For that reason, Rom. 6:23 says that “the wages of sin is death.” Those who do not K-N-O-W the Father through faith in the Son–who have not received the forgiveness of sin Christ died to purchase–are literally dead even while they live. (Ephesians. 2:1 “And you were dead in your trespasses and sins.”) There Paul was speaking to people about their state of being prior to their relationship with God through faith in Christ. He was talking to living people, but declared to them that they were dead.

You may K-N-O-W alot about God. You may have even grown up in the church, or you might have gone to church your whole life. But that doesn’t make you a Christian any more than going to McD’s makes you a hamburger. Only knowing alot ABOUT God puts you about 18″ from heaven, if you haven’t personally received the forgiveness of your sin through faith in the Son. 18″ is about the distance from your head to your heart! That’s the difference between speaking of SkyQ and personally KNOWING Soul-Q, the difference between heaven and hell.

So this morning, in this Q I tell you the significance of “18” and I want to ask if you simply know about Jesus, or if you K-N-O-W Jesus. 18″! …

ALBERT EINSTEIN – I too know who I am; what I don’t know is where I am going. “

“Confess with your mouth Jesus as Lord, and believe in your heart that God raised Him from the dead, you shall be saved…” Rom. 10:9

THE THANG: BRUCE LEE @ BEEBE:

6 Ab exercises:

  • AH – 18
  • Leg Raises – 18
  • LBC’s – 18
  • Dying CR’s – 18
  • Heel Touches – 18
  • Dolly – 18
  • 36 secs rest (9 count x 4), Rinse & Repeat

PAX did the mini (2 rounds) because of time, Bruce was said to have done 9 rounds.

Mosey return to the AO, with a few bonuses:

  • I.e. a few Prison Breaks between cross streets.
  • Stop at the dock for some “Donuts & Coffee” – On your 6, feet hanging over the edge, make 18 big “O’s” (donuts) to the left, 18 big “O’s” to the right. Word on the street is that Gump dunked his donuts (feet) in the coffee (water)

COT/BOM:

  • Announcements: Recon in Milford, CHOP open at the same time; Annual Labor Day Beach Day Beatdown, Rehoboth Beach – details TBD.
  • Prayers: Maddex, Leatherman’s 2.0 and for the complete healing of his hand and fingers, especially his pinky finger; Gump and decision concerning opportunity to serve at his church; etc.

Honored to Q it up at the Primis. Love that parking garage! 2 for Coffeeteria afterward at…Dunkin Donuts. Where else, right? (Thanks for the subliminal messages Summit.) Always appreciate the conversation with Wildwing.

~Chappie, out!

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ReeeCon!

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QIC: All PAX, pass the baton recon workout

4 PAX posted at the library in Milford for a recon at O-Gawd-Thirty this Gloom. Actually, it was the same time as usual, O-Gawd-Fifteen.

Here’s a first for F3 First State: We had 2 workouts going on at the same time–one at CHOP and one at Milford, DE. THAT IS COOL! After all, our mission is to plant, grow, and serve small workout groups of men for the invigoration of male community leadership.

HOLLOW POINT TIP (killa tip): Make the sacrifice, win that first battle over the Fartsack, and post (especially on Thursdays) to support CHOP and keep the numbers up since a core group has parted off to recon and launch this a new AO in Milford. After all, our mission is to plant, grow, and serve small workout groups of men for the invigoration of male community leadership.

YHC isn’t going to pretend to remember all that we did this morning. BUT, he will say this: We discovered an F3 gold mine, even though we barely scratched the surface with the amphitheater, steps, walls, steps, parking lots, steps, fields, elevation changes, many other features, and, oh, YHC can’t forget to mention steps. Seriously men, this place is a gold mine!

Get the word out if you know a Sadclown in or near Milford…after all, our mission is to plant, grow, and serve small workout groups of men for the invigoration of male community leadership. Recon is happening again next Thursday, Aug. 22 and the official launch will follow on Aug. 29th!

COT/BOM

Short & Sweet…bet you never expected that!

~Chappie, out!

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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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Bovine/Gump VQ Scissor board abs

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Gump VQ 8/8/19

Bovine VQ warmup- 20 SSH, 20 morocan nightclub, 20 cherri pickers, 20 windmills.

The Thang:

20 Slaughter Starters a.k.a 20 Burpees to go!!

Mosey 1/3 mile and meet back at AO

PAX Circled up for Hurricane HoeDown! 7 Hallelujah flutterkicks, 7 slightly reclined flutterkicks, 7 regular flutterkicks, and 7 LBC flutterkicks. The PAX then did 6 of eack, then 5,4,3,2, and held flutterkicks during the last set..

PAX circled up for F3 message from Colossians 3:

If then you were raised with Christ, seek those things which are above, where Christ is, sitting at the right hand of God. Set your mind on things above, not on things on the earth. For you died, and your life is hidden with Christ in God. When Christ who  is  our life appears, then you also will appear with Him in glory. Therefore put to death your members which are on the earth: fornication, uncleanness, passion, evil desire, and covetousness, which is idolatry. Because of these things the wrath of God is coming upon the sons of disobedience, in which you yourselves once walked when you lived in them. But now you yourselves are to put off all these: anger, wrath, malice, blasphemy, filthy language out of your mouth. Do not lie to one another, since you have put off the old man with his deeds, and have put on the new man who is renewed in knowledge according to the image of Him who created him, where there is neither Greek nor Jew, circumcised nor uncircumcised, barbarian, Scythian, slave nor free, but Christ is all and in all. Therefore, as the elect of God, holy and beloved, put on tender mercies, kindness, humility, meekness, longsuffering; bearing with one another, and forgiving one another, if anyone has a complaint against another; even as Christ forgave you, so you also must  do.  But above all these things put on love, which is the bond of perfection. And let the peace of God rule in your hearts, to which also you were called in one body; and be thankful. Let the word of Christ dwell in you richly in all wisdom, teaching and admonishing one another in psalms and hymns and spiritual songs, singing with grace in your hearts to the Lord. And whatever you do in word or deed, do all in the name of the Lord Jesus, giving thanks to God the Father through Him. Wives, submit to your own husbands, as is fitting in the Lord. Husbands, love your wives and do not be bitter toward them. Children, obey your parents in all things, for this is well pleasing to the Lord. Fathers, do not provoke your children, lest they become discouraged. Bondservants, obey in all things your masters according to the flesh, not with eyeservice, as men-pleasers, but in sincerity of heart, fearing God. And whatever you do, do it heartily, as to the Lord and not to men, knowing that from the Lord you will receive the reward of the inheritance; for you serve the Lord Christ. But he who does wrong will be repaid for what he has done, and there is no partiality.

After our short break we started Baatan death march aka burpee catch me if you can: PAX mosied while the last man in the like did 5 Burpees. After the 5 burpees he ran to catch up to the front of the line while the last man dropped back and did 5 burpees. it took us 2 laps to get thru the group

Bear Crawl Merkin Inchworm.

Pax broke up into 2 groups. Both groups formed a line head to toe in the Plank position while 1st man did bear crawl merkins to the front of the line. Once he reached the front of line the HIM that was now at the back of the line did the same. Until everyone in line got a turn.

We finished the gloom back in a circle doing Baycity Scissors. 8 count scissor kicks until 0600 we ended with COT.

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    the Rocky workout

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    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.

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    MACV-SOG

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    Date: 08/06/19

    QIC: Chappie

    A dirty dozen PAX threw off the Fartsack and won THAT FIRST BATTLE to post for what turned out to be one of the workouts for GORUCK’s August rucking challenge. YHC had two options on his Weinke: On one side, the Bearmuda Triangle. On the reverse, the MACV-SOG workout put together by the cadre at GORUCK. The choice depended on whether YHC could get other PAX to bring rucks. Thanks to all who brought rucks! We had extras…which means we’ve got a good crew of ruckers. (Let’s get some of the GORUCK events under our collective belt.)

    Here’s how we started the day:

    WARM-O-RAMA

    • SSH – 18 IC
    • Apollo Ohno – 18 IC
    • Swartzjacks – 18 IC
    • Crabflippers – 18 IC
    • Superman/Pull! – 10 count/5 rounds
    • Shoulder-Tap Merkins – 10 IC

    PAX counted off by 2’s then partnered up for the following MACV-SOG workout (YHC had a bunch of extras in case we fell short…who was “I” to doubt GORUCK?)

    MACV stands for Military Assistance Command Vietnam

    Between the 100 No Push-Up Burpees, what the F3 Exicon calls Flying Squirrels, (50 per partner) YHC shared this 3rdF message:

    We need to constantly push ourselves to understand what we [PERCEIVE] to be our limits. Until we do, we haven’t reached, or begun to reach, our full potential. Often times, EXTREMES are required to push us past our limits, to make us stronger, better, or produce growth where we need it most.

    ▪ We can push ourselves past our limits, this requires self-discipline. Or, at least the willingness to places ourselves in positions where we know we’ll be pushed past our limits. That’s the treasure of having different Q’s lead us through a workout! …

    ▪ I.e. Others, who do not know OUR limits (or probably don’t care what our limits are) will push us past our limits… These situations are mostly in reference to the physical workouts or challenges we face, but they easily translate to the mental and spiritual aspects of life as well, because…

    ▪ Lastly, and most importantly, Christ, who is the Author and Finisher of our faith (Heb. 12:2), will push us past our limits. And this is often through our testing, which includes suffering (suffering ALWAYS pushes us past our limits) and in God’s economy He allows this for our good, like burning away the dross and purifying us like gold, and He does this for His glory. (Our good, His glory!) So…DEQ! (Don’t Ever Quit…cleaned up version of DFQ.)

    BIBLICAL EXAMPLES:

    • ABRAHAM in Gen. 22 was tested by God to take his son, Isaac, and offer him as a burnt offering. Poor Isaac even had to chop and carry the wood. When he asked his dad about the offering, Abraham replied “God will provide for Himself a lamb...” And when Abe was about to plunge the knife into Isaac, God said “Do not stretch out your hand against the lad, and do nothing to harm him; for NOW I know that you fear God, since you have not withheld your son, YOUR ONLY SON, from Me.” You can guarantee this extreme test pushed him past his limits!
    • JOSEPH, by the end of Gen. 42, was sold into slavery by his brothers! He ran from Potiphar’s house in his boxers after Potiphar’s wife tried to seduce him (he ran because he feared God), and ended up imprisoned. The story continued for numbers of years in Egypt where Joseph experienced the favor of God, rising to leadership where he was 2nd only to Pharaoh! Point being, his life was full of consistently being pushed beyond his limits, but he never once used his personal circumstances as an excuse NOT to live for God. As a result, he rose to power in Egypt. He knew God’s purposes were higher than his personal suffering. He not only reached the full potential of his faith, but as a result, the nation of Israel was preserved! There was a greater purpose to it all!

    Peter referred to all of this when he wrote: “Brothers, do not be surprised at the fiery trial when it comes upon you to test you, as though something strange were happening to you. But rejoice insofar as you share in Christ’s sufferings, that you may also rejoice and be glad when His glory is revealed…” (1 Pet. 4:12-13)

    So, we push ourselves to understand what we [perceive] to be our limits, others push us beyond our limits, AND God pushes us past our perceived limits. ALL for a purpose: For our GOOD but ultimately for God’s GLORY. So…DEQ!

    PAX wrapped up the very last exercise at 5:59, which left no time for the extra’s YHC had planned: Wall work, Jack Webb, & Mary. With a minute spare shared a little further about the ruck workout carried out in honor of America’s Special Forces.

    Time called.

    COT/BOM:

    • Announcements: Chattahoochee working on method to collect school supplies.
    • Prayers: The family of Katie West, grieving her tragic death; Chattahoochee’s daughter, Taylor, having surgery on 8/7

    That’s about it. Always honored to lead. And, yes, what a great way to start a day!

    ~Chappie, out!

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    Chumbaburpees!

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    Thursday August 1, 2019.

    F3 Workout at CHOP n Mlton, DE

    Warmup: All IC 25 SSH 18 Cherry Pickers 18 Windmills 18 Moroccan Night Clubs 18 Mountan Climbers

    The Thang 1: Mosey Union to Tobin to Mulberry to Willow to CHOP via back driveway

    Chicken Peckers With feet high on wall touch opposite shoulder (BTW shoulder taps)

    Tunnel of Love: Broken into 2 groups. While Pax plank side by side, one by one someone crawls under the tunnel of planking pax. 2 rounds followed by 1 round with all Pax forming Tunnel.

    Chilly broad jumps with pax holding elbow plank 5 feet apart whle someone broad jumps over each pax

    Chumbaburpee SSH while Chumbawumba’s Tubthumper plays and do burpees on I get knocked down. About 27 burpees

    Brief message about sticking to what you know is right even if it is not easy. Road less traveled may not be an easy route, but if you know it is the best route you should follow what you believe and take it.

    The Thang 2: Coach (modified) – Groups of 3. P1 Hold bottom of merkin in down position while P2 encourages P1 as P3 sprints a lap around parking lot. Switch when P3 lap is done.

    Clowney: 4 jump lunges IC 4 Merkins IC 7 Times

    Number-o-rama and COT. Prayers for Toy Soldiers friend, West family, Semi vehicle situation, and any unspoken prayers.

    Video link below…
    https://youtu.be/tLm5ge7Feug

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    Sally Loves Burpees!

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    Tuesday July 23, 2019

    Location: CHOP

    Q: Chairman

    PAX: Chattahoochee, Fireplex, Gump, Leatherman, Nugget, Ruxpin, Summit, Toy Soldier, Vanilla, Waterfall, & Ying Ying

    Warmup: All IC 25 SSH, 18 Cherry Pickers
    18 Moroccan Night Clubs, 18 Windmills, 18 Mountain Climbers

    The Thang Mosey around the block
    Bring Sally Up with Burpees on Up (30)
    Mosey around the block
    Burp & Merk Pyramid up to 10 and back down. Start with 1 merkin 1 burpee, 2 merkins 1 burpee, 3, …100 merkins 19 burpees.

    Mosey around block
    Cptn Therkin 1 Big Boy 4 American Hammers 5 Merkins, up to 5 Big Boys & 20 Double Count American Hammers with 5 merkins each time. Mosey around block

    Brief message about F3 encouraging us all to win the 1st battle each morning by posting and how we all benefit from surrpunding ourselves with other HIM.

    Number-O-Rama and COT.

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    Tour De Lewes

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    (Special Pennsylvania Guest Appearances by Skater and Quigley)

    QIC: Wildwing

    Date: 7/31/19

    Beautiful morning for a tour of Lewes with visiting HIMs here on vacation from Lancaster, PA. Unusual number of citizens walking the streets which gave us a chance to introduce the F3 concept to the locals.

    The Warm Up: Side Straddle Hop x21, Cherry Picker x21, Bobby Hurley x21, Moroccan Night Club x21 (In cadence)

    The Thang:

    (1) Canal Gazebo – Clock Merkins 5 merkins at each hour mark;

    (2) Mosey to Lewes Museum – LBC x 42 and Derkins x 30;

    (3) Mosey to Second Street for a 30 – 60 – 90 sprint ;

    (4) St. Peter’s Wall – Dirty Hook Up x 10;

    (5) Mosey on Second Street for another 30 – 60 – 90 sprint;

    (6) Courtside Wrap Up: Bear Crawl, Bobby Hurleys x24, Bear Crawl, Burpees x24, Bear Crawl, LBC x24 – Easy Boy Recliners – Toy Soldier Set

    The Message: Q returned from F3 event in Charlotte where he visited the Billy Graham Library and found this quote from the Reverend: Integrity is the glue that holds our way of life together. What young people want from elders is integrity , honesty, truthfulness, and faith. What they hate is hypocrisy and phoniness. Let them see us doing what we would like them to do. That said, sometimes the youngsters show the elders what they should be doing. Some of that was on display in Charlotte.

    (BTW, next time in Charlotte stop in to see the BG Library and President Polk’s family home. Some would say Polk went all manifest destiny by grabbing Texas, paying Mexico for California, and stealing Oregon and Washington from England. Not a bad haul.)

    COT: And best wishes to our compatriots from Lancaster.

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    COMEBACK BEATDOWN

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    Chattahoochee on Q

    5 HIM posted for my Comeback beat down at the circle on this beautiful saturday morning

    WARM UP– 25 SSH, 25 windmills, 25 MNC, 25 cherry pickers, 25 imperial walkers.

    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

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