Tag: Waterfall

Oh hill no that’s a lot of Rucking steps

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Warm-o-Rama

  • 20 SSH IC
  • 20 windmills IC
  • 20 morocan nightclub IC
  • 20 cherry pickers IC

The Thang

  • This gloom in honor or GORUCK Selection Q Gump asked the PAX if they could bring their Rucks for the F3 selection edtion beatdown.
  • First the PAX teamed up. there were 4 rounds in the first exercise. FIrst round teammate 1 ran around library and ran up and down every set of steps (138 steps) while teammate 2 did overhead presses with Rucksack, once partner 1 returned, it was partner 2s turn.
  • Round 2 teammate 1 ran around library and hit every step while teammate 2 did ruck swings, switch
  • Round 3 Ruck squats
  • Round 4 flutter kicks with ruck above chest (552 total steps)
  • After round 4 the PAX Rucked up and performed 5 no pushup Burpees

Welch Dragons (ruck edition)

  • Remain in plank position the while time. 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 and do 2 merkins 2 plank jacks 2 sets of back of shoulder taps etc. Go to 5 reps each.

F3 message

  • Phillipians 4: 4-13

4 Rejoice in the Lord always. Again I will say, rejoice!5 Let your [a]gentleness be known to all men. The Lord is at hand.6 Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; 7 and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.

Meditate on These Things

8 Finally, brethren, whatever things are true, whatever things are noble, whatever things are just, whatever things are pure, whatever things are lovely, whatever things are of good report, if there is any virtue and if there is anything praiseworthy—meditate on these things. 9 The things which you learned and received and heard and saw in me, these do, and the God of peace will be with you.

Philippian Generosity

10 But I rejoiced in the Lord greatly that now at last your[b] care for me has flourished again; though you surely did care, but you lacked opportunity. 11 Not that I speak in regard to need, for I have learned in whatever state I am, to be content: 12 I know how to [c]be abased, and I know how to [d]abound. Everywhere and in all things I have learned both to be full and to be hungry, both to abound and to suffer need. 13 I can do all things through [e]Christ who strengthens me.

Crowd pleaser Ruck edition

  • After the F3 message QIC Gump felt the love of the group and decided to please the crowd with “the crowd pleaser”
  • Essentially a Merkin followed by a Groiner but done as a pyramid. For regular men going from 1:1 (1 merkin, 1 groiner) to 4:4 (4 merkins, 4 groiners) and back down to 1 :1. F3 men should go from 1:1 up to 5:5 and back down (Or from 1:1 to 4:4 with Rucks on!! HOORAH) to truly enjoy the moment.

Step ups

  • 10 step ups each leg with Ruck on

Irkin Ruck Edition

  • 10 Incine merkins with Rucks on

After this Brutal beatdown all the PAX successfully met the standard and was accepted for F3 selection!! Way to Go guys!!

Circle up for count o rama, name of rama. All the PAX surrounded FNG for nickname o rama after much discussion we decided to name FNG chillie!! WELCOME TO F3 FNG Chillie!! Chillie borrowed QIC Gumps spare ruck for the days beatdown and left his keys in the Ruck!! Things happen and although it put GUMP a little behind on getting 2.0 on the bus today is still going to be as beautiful day in the name of our LORD and SAVIOR JESUS!!

Announcements, Prayers. Have a blessed day everyone!!

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Q School Abbreviated

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Date: 10/17/19

QIC: Chappie

Party-On-The-Patio (a.k.a. Warm-O-Rama)

DISCLAIMER – You’re here because you want to be. It is you against you. Do what you can. if there’s something you can’t do or shouldn’t do then modify, but always do something.

There was no rain or anything like that, the library just happened to have left the lights on for us so we executed the Warm-O-Rama on the library patio. Man, THAT PLACE IS GOING TO BE QUITE HANDY ON SOME OF THOSE RAINY/SNOWY DAYS! Technically it still meets the principle always outside rain or shine, hot or cold. Who found this AO??

Anyhoo, YHC led a warm-up that went something like this (the BB is a few days behind schedule so memory is fading on this one + it was Weinkeless)

  • SSH – 18 IC
  • Cherry Pickers/Crab Flippers/Hairy Chiggers – 10 IC
  • Prison Cell Merkins – 5 OYO
  • Windmill – 18 IC

YHC explained to the rest of the PAX that we’d be doing an abbreviated Q School for the workout. The value: New AO and new PAX who will soon be stepping into the Q role will be better-prepared for Q’ing.

Mosey to Arena’s Restaurant parking lot for Q School!

The Thang:

PAX Circled up and worked through the following:

  • Intro to Q School
  • Abbreviated History of F3
    • Freed to Lead (there are a few AO copies floating around, grab one and read
    • F3 Mission
    • Sadclown Syndrome
  • IATA – The “How” of Effective Leadership
    • Individual Initiative – the I2 of Freed to Lead
    • Accountability – must be applied by and outside force (“Accountability means making personal commitment to the entire team,” adapted from 4DX. “We expect out of peers the very best we all can offer.”)
    • Teamwork – Individual participation based on strengths
    • Attention to detail
  • How to Count – Effective leadership as a Q – Critical to this particular abbreviated version of Q School
    • Command Voice – Comes from the gut, not the throat. Signals PAX that you are in control, have a [plan, and you’re ready to roll and take leading them seriously.
    • Why Cadence? – CONSISTENCY in all things is the building block of leadership. It develops Esprit de Corps. It prevents fatigue. Demonstrates consistency, competence, and attention to detail.
  • At this point YHC gave a demonstration and then handed-off the Q baton to each PAX. We worked around the circle and each PAX called out an exercise and executed it IN CADENCE to practice counting. Gents be patient with yourselves and each other, IT TAKES PRACTICE, PRACTICE, PRACTICE.

YHC briefly covered some of the important factors of the Building of the Workout structure by a Q.

Thang 2:

PAX lined up along one end of the parking lot and YHC worked the PAX up the ladder by 5’s with a “slow-burn” back and forth across the lot with exercises at each end to wrap the Q School.

Mosey back to the AO.

COT

  • Announcements
  • Prayer

That’s it. Keeping it short (a first) but had to make sure the Backblast was posted. Afterall, if there’s no Backblast, it didn’t happen. Plus, YHC wanted to lead by example since Toy Soldier is on Q in the Gloom.

Always grateful for the Q!

~Chappie, out!

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24 and wheelbarrows – Gritt Mill

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QIC: Semi

WARM-A-RAMA

24 all i/c

Ssh
Seal wave
Cherry picker
Capri lap around upper parking lot
Side shuffle out, nur across, side shuffle in, and mosey across
Windmill
Plank Jack
Seal Jack

THE THANG

Mosey to playground near the ballparks.

Pair off.

Each pair will do 24 of each exercise then wheelbarrow across 6 parking spaces and switch persons and wheelbarrow back.
Odd man out does bear crawl out and crawl bear in.

sumo squats
6″ squats
Hanging leg raises
Wide Merkins
Ranger merkins
Hanging knee raises

Mosey back to AO

Number Rama
Name Rama
Cot

7 HIM showed today, Semi, Chappie, papa bear, circuit, Waterfall, reel work, and Ruxpin

https://bible.com/reading-plans/14159/day/2?segment=0

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24 and wheelbarrows

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QIC: Semi

WARM-A-RAMA

24 all i/c

Ssh
Seal wave
Cherry picker


Capri lap around parking lot
Side shuffle out, nur across, side shuffle in, and mosey across


Windmill
Plank Jack
Seal Jack

THE THANG

Mosey to park. Pair off.

Each pair will do 24 of each exercise then wheelbarrow around the gazebo, switching who’s wheelbarrowing at other side of gazebo

Swirkins
Merkins
Derkins
Urkins
Dips
Hanging Knee raises

Mosey back to CHOP

Number Rama
Name Rama
Cot

12 HIM showed today, Semi, doubtfire, Fireplex, toy soldier, Waterfall, Chattahoochee, Chappie, Chairman, quarto, ying ying, Gump, and Ruxpin

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A Step (or Two) in the Right Direction

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Date: 9/19/19

QIC: Chappie

YHC’s first official Q at Milford was a swap with an under-the-weather Ruxpin, so it was assumed he was out. And he was. Then YHC became aware that Gump was licking his Calf-wounds from Saturday’s workout. Needless to say YHC was wondering who might show. All worries aside we had 4 PAX break the grip of the fartsack, win THAT FIRST BATTLE and post at F3 First State’s newest AO. (Hey, this thing still needs a name!) The core group here is strong! Let’s keep planting, growing, and serving small workout groups of men for the invigoration of male community leadership.

Though YHC didn’t use all the steps he had previously threatened to incorporate when he got onto the Q schedule, we still hit a select flight right on the AO. Here’s how the PAX took a step in the right direction…

Warm-O-Rama:

  • SSH – 18 IC
  • Imperial Walker – 18 IC (Don’t worry Papa Bear, they’ll grow on you!)
  • Hillbilly Walker – 18 IC
  • BTTG Squat – 2 rounds (Butt to the Ground, Single Squat, as low as you can go, with a 10-count)
  • Schwartz Jacks – 18 IC (Um…don’t worry Papa Bear, they’ll grow on you!)
  • Plank Jacks – 18 IC

The Thang: Wosey about 10 steps to brick wall surrounding library amphitheater…

  • Raccoon Walk on top of wall to library steps, 5 Irkins/5 Derkins at each elevation change. Total combined Irkins/Derkins: 50

Library Steps:

  • 7-1 Burpees at the top. PAX started with 7 Burpees at the top, ran down steps, did 5-35 Plankjacks at the bottom. Burpees descending 7, 6, 5, 4, 3, 2, 1 (Total: 28 Burpees). Plankjacks ascending 5, 10, 15, 20, 25, 30, 35 (Total: 140 Plankjacks).
  • Side-stepping The bonus round: 2 of 4 PAX completed Crawlbear up and Bearcrawl down the library side steps.

Mosey to the opposite side of the library for the 3rdF: A repeat of a previous 3rdF due to the fact that prep time was cut short the night prior because of an ad hoc budget committee meeting for YHC. Based upon Exodus 33:13-15, YHC challenged PAX that in order to be a good leader, each of us must first be led. Led by God Himself, by His presence. We must NOT be willing to move ahead, go forward, or lead in our homes, workplaces, and communities in which we serve, unless we are first ensured of the Lord’s leadership in our lives. When we become aware of the absence of God’s presence, our response must be to cry out to Him like children crying out to their father, thinking they’re lost on a trail in the woods (when it turns out the Father had just hidden his presence behind a tree). There’s more to that story…ask Chappie.

Back to work on the library parking lot:

The Thang 2: Parking lot slow burn, bottom to top, mosey return to bottom

  • Bearcrawl bottom to top – 10 Merkins OYO
  • Crawlbear bottom to top – 20 Delmarva Drydocks OYO
  • Dragon Crawl bottom to top – 30 American Hammers OYO
  • Lt. Dan bottom to top – 40 Prisoner Squats OYO
  • High Step Nur bottom to top – 50 Seal Jacks OYO

Time’s up, circle up!

COT/BOM:

  • Announcements: Get the word out that there’s an AO in Milford. Family Ruck on Saturday aft/eve 9/28 in Milton. 5k ruck, concluding at Irish Eyes for dinner. Bring the M and 2.0’s. Time TBA.
  • Prayers: Leah (Waterfall’s sis-in-Low); PAX families; Ruxpin; Gump; Etc.

Still plenty of steps available for Milford Q’s., not to mention walls. Want to be on the Q Schedule? Contact Site-Q, Ruxpin.

Honored to Q it up. Loving the new AO! Aye!

~Chappie, out!

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Inaugural Milford Beat Down

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Warm up: SSH 20IC, Cherry Picker 20IC, Windmill 20IC, Moroccan Nightclub 20IC

Break into 2 groups: G1 takes a lap around the Library while G2 does Erkins with an alternating K2E (knee to elbow). Groups 1 & 2 switch when Mosie groups has returned. (x2).

Mosie through downtown Milford.

7 of Walls!!! (Play on the 7 of Diamonds).

7: Mike Tyson’s at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.

14: Snow Angels at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.

21: Merkins at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.

28: Deadlift Squats at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.

Third F Message (see below)

21: Double Crunches at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.

14: 4 count alternating hand to wall planks at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.

7: Bobby Hurley’s at each wall, mosie from wall to wall (x4). Wall sit waiting for 6.

WHETSTONE (Q1.8) March 31, 2019 by Dancing Idiot.

A man must be sharpened like a knife blade. Both a man and a knife are made to cut, but neither can be effective until properly honed. A knife is sharpened by a whetstone. While water is used to lubricant the whetstone prior to sharpening, that is not where the “whet” part comes from. To whet actually means to sharpen, like with a man’s appetite and curiosity. In other words, to whet both blade and man is to put on an edge, with a result that is sharp, dynamic, and ready to cut. The unsharpened man is dull and lethargic, in-effective as a leader and I’ll-prepared for the obstacles he will face in his life.

Just as a man’s appetite for pure food must be whetted, so must his appetite for the heavy responsibility that comes with leadership. The HIM acts as the stone to the younger man’s blade, providing the hard surface against which he becomes sharper and whetting his appetite for greater responsibility.

Through the whetstone, the blade receives something he lacked before, a honed edge to his life that he must posses to be effective and have impact on his community. But the stone gets something as well. In fulfilling his natural desire to pour into younger men he accelerates his own pursuit of proper personal alignment.

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

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Fired Up

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Date: 09/03/19

AO: Chop, Milton 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

Mosey .4 miles to the Food Lion Shopping Center.   

The Thang

Hindenburg BLIMPS from the Exicon

Modified version of BLIMPS.  Done on a field.  Perform exercise at corner #1, sprint to corner #2, perform exercise, sprint to corner #3, perform exercise.  Then to corner #4, perform exercise, and then go back to corner #1.  Plank it up until all PAX are in.  That completes one round.  Round #1 – 10 Burpees. Round #2 – 20 Lunges each leg.  Round #3 – 30 Imperial Walkers.  Round #4 – 40 Merkins.  Round #5 – 50 Plank Jacks.  Round #6 – 60 Squats.

We completed three rounds due to time constraints.  Each round consists of .16 miles.

Mosey .4 miles back to CHOP. 

Toy Soldier Set.  30 LBC’s, 20 E2K’s, each side, 10 Big Boys. 

PAX finished the beat down strong with 40 merkins OYO

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Please keep all our HIM in your thoughts and prayers.

F3 Message 09/03/19 – From Ron Hutchcraft Ministries

Why you Matter So Much to the People You Know – #7856

Monday, February 20, 2017

“You sit there staring at the phone for forty-five minutes. There’s this girl you really want to ask out, but every time you try to pick up the phone to call her, you freeze. Finally, you realize she probably isn’t going to call you, and the phone isn’t going to call her all by itself. So, you punch in her number. Are you still afraid? Yes. But courage is not the absence of fear; it’s the disregard of it! So here goes! Yes, that actually was my life at one time.

That battle with fear must be exponentially greater when there’s a life-or-death situation where you could make a difference. Like the day a commuter flight crashed on takeoff from the Lexington, Kentucky airport. Fifty passengers; only one survived-the co-pilot. He owes his life to three emergency workers who were there as the flames began to engulf the plane. They said the heat from thousands of gallons of flaming jet fuel was almost overwhelming. There was a lot of reason to be afraid. But they went in anyway. One of the workers put it this way: “We just knew we had to get him out of there.” He’s alive today because they did.

I’m Ron Hutchcraft and I want to have A Word With You today about “Why You Matter So Much to the People You Know.”

If you belong to Jesus Christ, you’ve probably heard sermons about how you’re supposed to “witness” and “share your faith.” Well, research shows that only a small, really small percentage of us Christians ever tell anyone what we know about Jesus Christ. If it’s just “witnessing” or “sharing your faith,” it’s one thing not to do it. If it’s the difference between someone within your reach living or dying, it’s something much bigger. And that’s exactly what it is-life-or-death.

There’s a simple eight-word command in Jude 23. It is our word for today from the Word of God. It captures the urgency of the mission that God has assigned to every believer. Here are your orders and mine: “Snatch others from the fire and save them.” The fire is the awful eternity that awaits anyone you know who doesn’t know your Jesus.

Jesus took the punishment for their sins so they wouldn’t have to, but they have to put their trust in Him. And to do that, they have to understand what Jesus did for them on the cross. And someone’s going to have to tell them about that; someone who knows this Jesus; someone who knows them. You have that information upon which their eternity depends. And because you’re already a part of their life, they’re more likely to listen to you than probably any other Christian on earth.

It’s our fear, isn’t it though, that keeps us from going in for the rescue? What can help you overcome that fear, the fear that’s kept you from telling people you know about your Jesus, maybe over and over again? First, understanding that this really is life-or-death; not just sharing your beliefs with someone.

Without Jesus, the Bible says, they will “be punished with everlasting destruction and shut out from the presence of the Lord” (2 Thessalonians 1:9). He doesn’t want that. He died so that wouldn’t have to happen, but they need to know that.

Secondly, you have to realize that fear always goes with rescue; rescue always means risk. It did for Jesus-it does for you. The fear is real, but it doesn’t have to decide what you do. Listen to the words of the man who went into that burning plane, “We just knew we had to get him out of there.”

That’s what will open your mouth. Deciding that whatever you’re risking to tell them about Jesus, it can’t be anywhere near as terrible as what will happen if you don’t tell them. You can’t just leave them lost. You can’t just let them die without a chance. You’re in a position to rescue them.

This isn’t just witnessing. This isn’t just sharing your faith. It’s rescuing the dying. Thank God you were snatched from the fire. Now it’s your turn to “snatch others from the fire and save them.”

Respectfully Submitted,

Fireplex

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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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