Jason Dypsky – F3 First State

Gritmill Sled

Box Car, Ruxpin, Semi, Shutter, Woodstock / Leave a Comment / DE, Milford, The Grit Mill / By Jason Dypsky

QIC Semi

Warm-a-Rama
All i/c
21 seal jacks
21 Windmills
21 seal waves
21 Cherry pickers
21 plank Jacks

Capri lap through parking lot
Side shuffle, nur, side shuffle, mosey

The Thang

1 pax pushes sled across parking lot as timer

Rest of pax do the following exercises during sled push

Round 1
Navy Seal Burpee
Coupon row
Gas pumpers
Coupon curl
Bear crawl coupon drag

3rd F
Rest your Body
There is a classic video in which a brother and his younger sister are having a snack. The sister is irrationally crying. The brother quickly asks, “Did you have a nap today?” The sister responds, “I didn’t.” The brother cutely follows with, “You need one.”
In today’s fast-paced world, it’s easy to overlook the importance of physical rest. We often push ourselves to the limit, believing constant activity equates to productivity and success. However, the Bible reminds us of the necessity of rest and its role in our spiritual and physical well-being.
In Matthew 11: 28-29, we read, “Come to me, all of you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me because I am lowly and humble in heart, and you will find rest for your souls.”
Jesus invites us to come to Him when we are weary and burdened. This invitation is not just for spiritual rest but also physical rest. Our bodies are temples of the Holy Spirit (1 Corinthians 6:19-20), and caring for them is a form of worship. When we neglect rest, we can become physically and spiritually depleted, making it harder to serve God and others effectively.
Here are a few practical applications to think about. First, prioritize sleep. Ensure you get adequate sleep each night. Aim for 7-9 hours to allow your body to repair and rejuvenate. Second, think about a Sabbath rest each week. Set aside one day a week to rest from your usual work and activities. Use this time to focus on God, family, and activities that refresh your spirit. Third, listen to your body. Pay attention to signs of fatigue and take breaks when needed. It’s okay to rest and recharge.
Remember, taking time to rest is not a sign of weakness but a recognition of our need for God’s sustaining grace. Embrace rest as a divine gift and a necessary part of your spiritual journey.

Matthew 11:28-29 ESV
[28] Come to me, all who labor and are heavy laden, and I will give you rest. [29] Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls.
https://bible.com/bible/59/mat.11.28-29.ESV

Round 2
Abyss merkins
Blockee
Plank
Overhead press with coupon
Man makers

Round 3 was timer call out
Navy seal burpee
Gas pump
Bear crawl coupon drag
Curls
Coupon row

Round of Mary
Hello dolly
E2K
Big boys
4 count Freddie
Hip stars? Ask Shutter

5 HIM showed – Semi, Ruxpin, Shutter, Boxcar, Woodstock

Number Rama

Name Rama

COT

Disintegrating frisbee golf

Bunt, Chauffeur, Deez, Fireplex, Hideous, Probe, quattro, Reptile, Semi, Shutter, Toy Soldier / Leave a Comment / Aegis, DE, Georgetown / By Jason Dypsky

QIC: Semi

Warm-a-Rama

15 seal jacks i/c
15 mountain man pooper i/c
15 seal waves i/c
Side shuffle around circle, switch directions half way
15 plank jacks i/c
10 mountain man pooper i/c

The Thang
Mosey to grass area north of church on n. Bradford str.

Disintegrating frisbee golf
Team up and alternate throwers. Count throws to called out “holes”. Complete excercises called out at completion of hole.
Excercises that were called out:
Monkey humpers
Merkins
Squats
Curls
Burpees
Lt. Dan
Navy seal Burpees
Mosey
Nur

3rd F

https://bible.com/reading-plans/14159/day/1?segment=0

Got back to the AO in time for a Toy Soldier lead not so easy lazyboy.

Number Rama
Name Rama
COT

11 HIM showed today: Semi, Hideous, Fireplex, Quattro, Bunt, Probe, Chauffer, Toy Soldier, Reptile, Deez, Shutter

Working the Bridge

Box Car, Gringot, Ruxpin, Semi, Shutter / Leave a Comment / DE, Milford, The Grit Mill / By Jason Dypsky

QIC: Semi

Warm-a-Rama by Gringot
16 ssh
10 headcount circles each direction
10 arm circles, forward and backwards
Arm stretch both sides
Leg stretch both sides
Mosey around parking lot

The Thang

Grab 2 small coupons from Q’s truck and mosey to park bridge

5 blockees
Lt Dan across the bridge
5 blockees
Dan Lt across the bridge
25 lateral raises
Nur across the bridge
25 forward raises
Mosey across the bridge
At closest Bench 26 Bulgarian split
Squats – 13 each side
Side shuffle across the bridge
5 pull ups on playground
Side shuffle across the bridge
26 screaming lunges – 13 each side
Karaoke across the bridge
5 pull ups
Karaoke across the bridge

3rd F

This was sent out to the coaches for Delmarva Christian from the athletic director.

https://mailchi.mp/7b535ebc21c0/humility-10130827?e=3891e45bdb

So today’s message I believe, comes straight from God. You see, God has really been pressing me these last several weeks. I keep hearing from him, “you need to go all in”. I knew that God was calling me to go all in as a Christian man and a Christian athletic director. But because of past experience and other roadblocks, the spirit of fear has been holding me back. Today I asked my pastor, Coach Hannah, if he had time to talk, and we worked through a couple things. Coach Hannah’s message to me today was about being a shepherd and taking care of the flock. He really helped connect the idea of shepherding and coaching! Then as I sat down to prepare this email, I happened to check my inbox and low and behold, I read today’s message from FCA Coaches Ministry. Here is the verse.
“I will set shepherds over them who will care for them,
and they shall fear no more, nor be dismayed,
Neither shall any be missing, declares the Lord.”
– Jeremiah 23:4 (ESV)

WOW! Talk about a prophetic word! My heart is overflowing!

I love the comparison of Sheppards and Coaches! Think about it. Who has been the most influential person in your athletic life. Who has guided you, protected you, motivated you and encouraged you? A COACH has! Just as a Shepherd attends to his flock, coaches are to attend to the needs of their athletes!
You have been appointed by God to coach your athletes! Will you also shepherd them?

Mosey back to AO

10 burpees for wind blowing old glory off the the shovel

March merkin madness – 5 each

Abyss merkins
Irkin
Derkin
Ranger
Wide

Number Rama
Name Rama
COT

5 HIM Showed today: Semi, Ruxpin, Boxcar, Shutter, Gringot

Single Awareness

Bunt, Chattahoochee, Chauffer, Hideous, Motown, Pick, Probe, Reptile, Ruxpin, Semi, Yukon / Leave a Comment / Aegis, DE, Georgetown / By Jason Dypsky

QIC: Semi

Warm-a-Rama
15 seal jacks i/c
15 mountain man pooper i/c
15 seal waves i/c
10 hip circles each direction oyo
15 windmills i/c
15 harry rockets i/c
15 Michael Phelps i/c

The Thang
Mosey to Woodstock’s coupons

Single awareness
15 per side
L – lunge backwards
O – Overhead press, single arm
V – v up, single leg
E – E2K

S – single leg Squat to coupon
I – irkin
N – navy seal burpee
G – goblet Bulgarian Squat
L – lunge
E – E2K

Round 2
With 10 train burpees

Mosey back to AO

Number Rama
Name a Rama
COT

11 showed today: Semi, Probe, Yukon, Bunt, Pick, Ruxpin, Hideous, Reptile, Chauffer, Chattahoochee, Motown

It’s Cold Out

Chattahoochee, Deez, Fireplex, quattro, Semi, Streudel, TRex / Leave a Comment / CHOP, DE, Milton, DE / By Jason Dypsky

QIC: Semi

Warm-a-Rama

15 seal jacks i/c
15 seal waves i/c
15 Michael Phelps i/c
Side shuffle across parking lot and back
Nur across parking lot and back
15 mountain man pooper i/c
15 Imperial walkers i/c
15 toy soldiers i/c
10 hip circles each direction oyo

The Thang
Each PAX grabs a coupon and moseys to the park playground.

Timer is one PAX farmer carrys coupons around gazebo

Curls
Swerkins
Abyss merkins
Small coupon Bent over flys
Bent over rows – axle
Hanging knee raises
Small coupon lateral raise

3rd F
Roll with the punches and look at the positive side of things.

Round 2

Mosey back to AO and return coupons

Number Rama
Name Rama
COT

7 HIM showed today: Semi, Streudal, Deez, Fireplex, Chattahoochee, Quattro, TRex

Something Different

Chattahoochee, Fireplex, Looney Tunes, Mr. Mom, Probe, Semi, Streudel, TRex / Leave a Comment / CHOP, DE, Milton, DE / By Jason Dypsky

QIC: Semi

Warm-a-Rama
30 Marocan night club i/c
20 Michael Phelps i/c
10 mountain man pooper i/c
15 seals waves i/c
10 hip circles oyo, each direction
15 seal jacks i/c

The Thang

Each HIM grabs one large coupon and 2 small coupons

Colt 45 with small coupons, palms in

Tabata, using small coupons
8 rounds of 6 excercises

Flys (shoulders on large coupon) – palms up, palms in
Bench press (shoulders on large coupon) – elbows in, palms together
Holding chair chest squeeze – extended, close
Overhead clap – palms in, palms forward
Bent over rows – palms down, palms in
Squats – butt must touch coupon – sumo, 6″

3rd F
Positivity helps our spiritual hearts. Did you know it also helps our physical hearts? Our mindset truly changes everything. Which is exactly what today’s verse helps us do. Paul provides us attributes of godly thinking we can use as a quick “checklist” to guide our thought life:
True: Does this align with God’s Word?
(Psalm 19:7; John 16:13; 2 Timothy 3:16–17)
Honourable: Does this bring respect to yourself and others?
(Proverbs 22:1; Romans 12:10; 1 Peter 2:12)
Right: Is it just and fair?
(Micah 6:8; Romans 12:2; Proverbs 21:3)
Pure: Is it free from moral fault?
(Psalm 51:10; Philippians 4:8; James 3:17)
Lovely: Does it promote love and compassion?
(1 Corinthians 16:14; Colossians 3:12–14; 1 John 4:7)
Praiseworthy: Is it deserving of admiration and respect?
(Psalm 145:3; Ephesians 1:12; Philippians 2:3)

“Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus” (Philippians 4:6-7, NKJV).

• What are the main thoughts that guide your life?
• Is there a particular area from the checklist where you feel you’re lacking?
• What Scripture can you memorize to help anchor your thoughts?

Colt 45 with small coupons, palms up

Toy Soldier set
50 LBCs
25 E2Ks, each side
15 Big Boys

Number Rama
Name Rama
COT

8 HIM showed today: Semi, Probe, Streudal, Fireplex, TRex, Chattahoochee, Mr. Mom, Looney Toons

Something Different

Looney Tunes, Semi / Leave a Comment / DE, First Town, Lewes / By Jason Dypsky

QIC: Semi

Warm-a-Rama
30 Marocan night club i/c
20 Michael Phelps i/c
10 mountain man pooper i/c
15 seals waves i/c
10 hip circles oyo, each direction
15 seal jacks i/c

The Thang

Each HIM grabs one large coupon and 2 small coupons

Colt 45 with small coupons, palms down

Tabata, using small coupons
8 rounds of 6 excercises

Number Rama
Name Rama
COT

2 HIM showed today: Semi, Looney Toons

Semi Killer

ace, Chattahoochee, Fireplex, FNG (Hoe N), FNG (Manscape), Mr. Mom, Probe, quattro, Semi, Streudel, Toy Soldier, TRex / Leave a Comment / CHOP, DE, Milton, DE / By Jason Dypsky

QIC: Semi

Warm-a-Rama
15 shoulder tap i/c
15 mountain climbers i/c
15 seal waves i/c
15 hip circles oyo
15 Michael Phelps i/c
15 seal jacks

The Thang
Grab a coupon and mosey to park

Pair off, workout as a pair

AMRAP
Curls for the girls
Pull ups
Swerkins
Rows
Sledgehammer to tire
Pretzel sticks
Overhead press
American hammers w/ coupon

Timer is nur, side shuffle, and karaoke around gazebo

https://www.facebook.com/share/GKqhkusfkKiTNV5a/?mibextid=oFDknk

Don’t be confined by your environment!

Number Rama
Name Rama
COT

12 HIM showed today: 2 FNGs (Manscape & Hoe N), Semi, Probe, Fireplex, Chattahoochee, Quattro, Ace, Streudal, Mr. Mom, TRex, Toy Soldier

Keeping up with the Cheer Center

Chattahoochee, Fireplex, Probe, quattro, Semi, Streudel, Toy Soldier / Leave a Comment / CHOP, DE, Milton, DE / By Jason Dypsky

QIC: Semi

Warm-a-Rama

18 Seal jack i/c
18 Imperial walkers i/c
18 Mountain man pooper i/c
10 Hip circles each direction oyo
18 Seal waves i/c
18 Plank jack i/c

The Thang
Each HIM grabs a coupon and woseys to bank parking lot.

1 HIM pushed sled as timer as rest of PAX AMRAPS the following exercises

Sprawl and curl w/coupon
Pess jacks /w coupon
Block chop R w/coupon
Block chop L w/coupon

3rd F
Jesus led with intention and so should we.

Your team needs your hard skills; that’s a given. You wouldn’t be able to do your job without a professional understanding of the equipment and principles of your role in video, audio, and lighting. Chances are, you’re a generalist or perhaps an expert in just one of those categories, but either way, you have you “know” what you’re doing to develop your process and your team into an excellent, competent production.

But hard skills only get you so far as a production leader. You’re not just a tech anymore, but rather a steward of your house, and your team needs more than your technical expertise.

Your team needs your intention.

This means that you can’t simply show up to work and hope for the best, and it probably starts the night before your Monday office hours. In a recent chat I had with Justin Firesheets, a co-contributor here at Church Production and the head project manager for production at Church of the Highlands, he mentioned that his work day actually starts the night before. He sits down for just a few minutes and plans out his day so he can hit the ground running the next morning.

That sort of intention shows great wisdom, friends. Now, it might look a little different for each of us. Perhaps that means you spend the first few minutes of your office day doing the same thing, but whatever it looks like for you, it means that you don’t fly by the seat of your pants.

You might not think so, but Jesus lived this way. It’s a mistake to think that he was more of a hippie than an intentional leader, that he just followed the whimsical notions of the Holy Spirit in a happy, flowery hopscotch across Judea for three years.

Jesus was much the opposite of that. His parables were full of the thoughts of an intentional leader, so much so that scholars now believe Jesus was not a carpenter, but a stonemason business owner, something akin to a modern subcontractor. He knew what it meant to run a business and have people rely on him for their livelihood. He didn’t work in a haphazard manner.

For that matter, it’s a mistake to think that the ways of the Holy Spirit are whimsical. The intentions of Jesus were driven by an unfathomable connection to the Holy Spirit. Jesus walked into his desert fast with intention, driven by the Holy Spirit. Jesus walked from city to city with intention, driven by the Holy Spirit. Jesus sent his disciples to find a donkey and an upper room, driven by the Holy Spirit. Jesus intentionally embraced his torture and excruciating death, driven by the Holy Spirit. The pattern is unmistakable.

It Only Takes a Few Minutes

This is the crazy r and a great leader is about five minutes. Intention doesn’t take much time; it just requires a simple pause to gather tasks and priorities and organize them on paper (or tablet) into a workable plan. Ten minutes, tops. That’s a lot of bang for buck

Mosey to playground behind library

15 swerkins
5 pull ups
10 screaming lunges per leg

Mosey back to bank parking lot

Sled rounds x 2
Sprawl and curl
Curls for the girls
Merkins
Pretzel sticks L
Pretzel sticks R
American hammers
Flutter kicks
Lbcs
Press jacks
Gas pumpers

Return Coupons

Fireplex made his 100th beatdown today

Number Rama
Name Rama
COT

7 HIM showed today: Semi, Probe, Fireplex, Chattahoochee, Streudal, Toy Soldier, Quattro

Killer Warrior

Bunt, Chauffeur, Doodle, Fireplex, Looney Tunes, Motown, Mr. Mom, Pick, Probe, Pusher, quattro, Semi, Sink-O, TRex, Whirlybird, Yukon / Leave a Comment / Aegis, DE, Georgetown / By Jason Dypsky

QIC: Semi

Warm-a-Rama

20 seal jacks i/c
15 seal waves i/c
15 Michael Phelps i/c
15 mountain man pooper i/c

The Thang
Mosey to Woodstock’s coupons
Mosey to Allen school with coupons

Break up into 3 groups

15 swerkins
15 sprawl and curl
30 press jacks

3rd F

‭Exodus 3:1-4 ESV‬
[1] Now Moses was keeping the flock of his father-in-law, Jethro, the priest of Midian, and he led his flock to the west side of the wilderness and came to Horeb, the mountain of God. [2] And the angel of the Lord appeared to him in a flame of fire out of the midst of a bush. He looked, and behold, the bush was burning, yet it was not consumed. [3] And Moses said, “I will turn aside to see this great sight, why the bush is not burned.” [4] When the Lord saw that he turned aside to see, God called to him out of the bush, “Moses, Moses!” And he said, “Here I am.”

https://bible.com/bible/59/exo.3.1-4.ESV

20 swerkins
15 merkin coupon row
10 screaming lunges per leg

Stack coupons along building
Grab a bottle of water

Chappie run back to AO
Those that completed the run with water, reward of 10 burpees

20 lazy crab oyo
15 pickle pointers oyo
32 American hammers i/c

Number Rama
Name Rama
COT

16 HIM showed today: Semi, Probe, Yukon, TRex, Mr. Mom, Whirlybird, Fireplex, Bunt, Motown, Pick, Quattro, Sinco, Pusher, Looney Toons, Doodle, Chauffer

Author name: Jason Dypsky