Hair Of The Dog Or Maybe Just A Feather From Woodstock?

Date: 12/05/2023

AO: CHOP, Milton, DE

QIC: Fireplex

Pax: Bunt, Chauffer, Drago, Fireplex, Probe, Ruxpin & Streudel

Warm up

SSH – 20 IC

Windmills – 20 IC

Imperial Walkers – 20 IC

Cherry Pickers – 20 IC

Moroccan Night Clubs – 30 IC

Hydraulic Squats -10 IC

The Thang

Grab a block and run around Strawberry alley back to the CHOP parking lot.  Pax will complete 20 Merkins each side with one hand on the block.  Pax will utilize the block and the curb to complete 20 abyss merkins.  Pax will complete a Lt Dan for approx. 50 yards up the hill toward Strawberry Alley utilizing the block before moseying around the block back to the CHOP parking lot for 20 American Hammers double count with the blocks followed by 20 Big Boy Sit-ups with the blocks.  Leaving that pain station each Pax will complete a 50 yard murder bunny up the hill toward the Strawberry Alley corner with the block before moseying around the block back to the CHOP parking lot.  A break was taken for the F3 Message.  All Pax will mosey up the hill to Mill Street stopping at the corner to complete a Bolt 45 set with the block in cadence.  Pax will continue the Mosey around the block from Mill Street back to CHOP parking lot where each Pax will complete 10 Alabama Ass Kickers and 10 Blockees.     

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

F3 Message – 12/05/2023

THE PAYOFF FOR THE PAIN – #3867

Tuesday, November 6, 2001

When our son was playing high school football, he looked like the tattooed man at the circus, with bruises all over his body. He always dreamed of playing football. And he had his dream, but he paid a price. As soon as practices started in August, the coaches had those players running ’til they almost dropped, and hitting, and tackling, and straining, and sweating. Some guys quit because it was just too much. Finally, the season began – and his team started winning – a lot. I remember one incredibly rowdy victory celebration on the bus home after they had managed this 20-0 shutout. He had weighed the pain of playing against the pleasure. What he concluded may help you weigh yours.

I’m Ron Hutchcraft and I want to have A Word With You today about “The Payoff For The Pain.”

Our word for today from the Word of God comes from Romans 8:17-18 – written by a man with plenty of bruises for taking his stand. But when he weighs the pain of his commitment against the pleasure of the payoff, there’s no comparison. Paul say, “We are God’s children. Now if we are children, then we are heirs – heirs of God and co-heirs with Christ, if indeed we share in His sufferings in order that we may also share in His glory. I consider that our present sufferings are not worth comparing with the glory that will be revealed in us.”

Now that was the conclusion of spiritual warrior Paul. Now here’s what our football player concluded when he weighed the pain against the payoff. He told me, “Dad, the feeling of victory is worth all those hours of practice. You didn’t think so when you’re slugging it out in practice, but it is.” Same conclusion. The victory more than makes the pain worth it. But there is one major difference between his equation of football-suffering and Paul’s equation of suffering for Christ.

Our son said, “Unfortunately, the pleasure of winning doesn’t last very long.” That was true–15 hours of practice a week for a few hours of joy. But when it comes to the pain-and-victory comparison in Christ, the opposite is true. Paul said any hurt we have here is like minutes compared to the forever celebration of victory we’re going to enjoy.

But right now you’re in practice, and you don’t feel very victorious. It hurts. You’re under a lot of pressure; you’re trying to do what’s right but it doesn’t seem to be working. And maybe God has trusted you with the assignment to show His joy and His love in the midst of physical suffering. Or perhaps you’re paying a price for the stand you’re taking. It’s tempting to compromise, to back off, maybe to give in to despair, or even to quit.

Remember, God will record your faithfulness so He can reward your faithfulness 100 times over! If you decide what to do based on comfort or convenience, you will never know the thrill of ultimate victory.

Our son said the suffering was “worth it all.” Those words make me think of the values-clarifying words of a great old hymn. “It will be worth it all when we see Jesus. One glimpse of His dear face, all sorrow will erase. So gladly run the race ’till we see Christ.”

That kind of outlook enabled the Apostle Paul to have a very different perspective on his hurts. He says in Romans 8:31, “If God is for us, who can be against us?” And then in verse 37, “In all these things we are more than conquerors through Him that loved us!”

So take the hits that you’re getting in practice right now. The victory will be so glorious you will soon forget the wounds. Don’t quit now. The practice is just a little while – the party is forever!

Respectfully Submitted,

Fireplex

11.29.2023 Not another T-Rex Workout

F3 Workout 11.29.2023

Location: 1st Town(Beacon Middle School, Lewes, DE)

Warmup

20 Side Straddle Hops

20 Hip Circles

20 Cherry Pickers

20 Arm Circles

20 Mountain Climbers

20 Mike Tysons

50 LBCs

Laps of Alternating FUN

HIM runs a Lap, other does Curls until lap is complete

HIM runs a Lap, other does Shoulder Press until lap is complete

HIM runs a Lap, other does Flutter Kicks until Lap is complete

HIM runs a Lap, other does Dips on Bench

3RD F  How to Attack Problems and Overcome Insurmountable Challenges by Allan Stormon VP of Marketing at Ceros

I remember when I used to feel sorry for myself.  I used the problems in my life to fuel my excuses and self-pity.  We read about how true champions use problems and challenges as motivational drivers on the path to success, I was doing the opposite. It was spiralling out of control, to the point that it makes me cringe to reflect back on this behavior.  I was diagnosed with a chronic disease (non life threatening), and in my mind I revelled in the thought that someone might have an ounce of sympathy for me. Maybe they’ll take pity on me and give me a break because I was dealt a bad hand.

When I didn’t get a job I wanted, even after 6 months of applying and interviewing, I felt sorry for myself. Why me? I thought. What did I do to deserve this? When was I going to get mine? I was dealt a bad hand.  Even something as simple as my lack of progression as a musician — I would get frustrated if I felt I was moving slower than I thought I should. Other musicians were doing much better than me. Again, I felt sorry for myself. Why can’t I be as good as the others? Why was I dealt a bad hand?

It was a destructive pattern. When things didn’t go my way, when a problem arose — whether large or small — I thought the world was against me.

Find your perspective

Too often, we get stuck in the day-to-day grind and can’t see the forest for the trees. Our problems feel overwhelming. We don’t approach them with the right perspective. Maybe you’re dealt a bad hand on occasion. Heck, maybe you’re dealt something horrific that is truly life-changing, do the same to whatever you’re facing. In fact, it might be a healthy challenge for you to overcome that helps you in the long term.

Perspective is all around us. You don’t need to look far to see people who are dealing with far greater challenges than you. Millions of people sleep rough in the frigid cold every night, families are displaced by conflict, children have to walk miles to find clean water, people are handed devastating diagnoses every day.

There are a million ways it could be worse.

Challenge yourself to power through problems with positivity

Challenge yourself to put your problems in perspective and tackle them with deliberate action and positivity. The weight of a problem gets worse with the more angst you assign it. If you believe a problem is insurmountable, it will be.

But if you attack it knowing that things could be worse, I think you’ll find yourself toppling your problems methodically, maybe even with a smile on your face. It might not be easy, but it’s certainly better and more effective than revelling in your own self pity. 

Bolt 45

Lt. Dans length of parking lot

Toy Soldier Set

  • 50 LBCs
  • 25 E2Ks both sides
  • 15 Big Boys

Prayers – Ruxpin’s M, Hump Day’s M, and Mr. Mom’s safe travels

Attendence – Looney, Hump Day, and T-Rex on Q

Christmas Explorers

Silent morning warm up….

10 hip circles each way (Delaware tornado)

20 fairy jacks 

20 cherry pickers 

20 windmill

Mosey around the blocks looking for the following Christmas decorations and preform the corresponding exercises…..

Example house has a 2 wreaths and lights

You will preform 

     25 merkins 

     25 squats

Wreath- 25 merkins 

Lights- 25 squats 

Reindeer- 25 calf raises 

Santa clause- 25 LBB

Christmas tree- 25 American hammers 

All of the above add- 10 burpees  

If we are unable to locate sufficient yards we will modify and use the towns decorations and work through in a rotating manner….

Third F….

11/28/1981 Bear Bryant becomes the winningest college football coach of all time #315 in the iron bowl……

10 Best Quotes From Bear Bryant

  1. “When you make a mistake, there are only three things you should ever do about it: 1. Admit it. 2. Learn from it, and 3. Don’t repeat it.”
  2. “The first time you quit, it’s hard. The second time, it gets easier. The third time, you don’t even have to think about it.”
  3. “It’s not the will to win that matters—everybody has that. It’s the will to prepare to win that matters.”
  4. “I know what it takes to win. If I can sell them on what it takes to win, then we are not going to lose too many football games.”
  5. “My attitude has always been…if it’s worth playing, it’s worth paying the price to win.”
  6. “If a man is a quitter, I’d rather find out in practice than in a game. I ask for all a player has so I’ll know later what I can expect.”
  7. “Football changes and so do people. The successful coach is the one who sets the trend, not the one who follows it.”
  8. “Set goals-high goals for you and your organization. When your organization has a goal to shoot for, you create teamwork, people working for a common good.”
  9. “It’s awfully important to win with humility. It’s also important to lose. I hate to lose worse than anyone, but if you never lose you won’t know how to act. If you lose with humility, then you can come back.”
  10. “You boys were eight and ten years old last time Alabama was on top. That was before any of you were paying much attention to it. What are you doing here? Tell me why you are here. If you are not here to win a national championship, you’re in the wrong place. You boys are special. I don’t want my players to be like other students. I want special people. You can learn a lot on the football field that isn’t taught in the home, the church, or the classroom. There are going to be days when you think you’ve got no more to give and then you’re going to give plenty more. You are going to have pride and class. You are going to be very special. You are going to win the national championship for Alabama.”

Inspirational Quotes From Bryant

  • “Winning isn’t everything, but it beats anything that comes in second.”
  • “If you believe in yourself and have dedication and pride -and never quit- you’ll be a winner. The price of victory is high but so are the rewards.”
  • “In life, you’ll have your back up against the wall many times. You might as well get used to it”
  • “It’s not the size of the dog in the fight, but the size of the fight in the dog.”

Continue on….until returning to the BORO to finish in a circle of silent trust…..

Prayers:

Mumford family, Quatros wife as she is just returning home, and for those who see things that people shouldn’t….

Announcements:

Memorial Day is Memorial Day, Labor Day is Labor Day, DU gun bash is in March again….

11/22/F3

JFK-Inspired F3 Workout: “Leadership Circuit”

On the 60th Anniversary of his death, this routine is designed to celebrate JFK’s commitment to physical fitness, leadership, and resilience in a positive and respectful manner.

Warm-up:

  • Side Straddle Hops
  • Dynamic Stretches (5 minutes):
  • Cherry pickers
  • Arm circles
  • Imperial Walkers
  • Marilyn Hip Circles
  • Knee Circles

Round 1

Team up with Someone Team will complete:

• Dealey Plaza Mosey around the Parking Lot.

• “60 Bay of Pigs” Burpees.

ROUND 2:

3 Rounds of 20 = 60

1: 60 Cuban Missile Crisis Jumps:

  1. Box jumps (20 reps) to symbolize the agility and quick decision-making required during the Cuban Missile Crisis.
  2. Use the Bleachers

2: 60 Dips

ROUND 3

Grassy Knoll Challenge:

  • Sprint Uphill (Grassy Knoll):
    • Sprint Downhill and uphill representing the challenges JFK faced during his presidency.
    • At top of hill hit the deck for 10 Merkins.
    • Complete after 6 rounds(60 Merkins)

3rd F

Quick Timeline of the JFK Assassination:

If you look at photos in the 1950s and early 60s men wore hats.

John F Kennedy was so popular that men stopped wearing hats!

“In 1964, the year the Warren Commission issued its report, the New York Times

published five stories in which ‘conspiracy theory‘ appeared.”

• According to his son, and his friends. Bobby Kennedy did not believe the Warren Commission:

Official Treory 1. Only one shooter Lee Harvey Oswald.

The Bullet was found on Governor Connelly’s Gurney.

Bullet was just sitting there.

Bullet was Not Distorted.

Why was there no repercussions against Cuba?

Things we didn’t know at the time of Warren Report in 1964:

The Warren report was given the task to fit the evidence to fit the official story.

  1. LBJ was great friends with Herbert Hoover. Head of the FBI
  2. The Route was changed at the last minute.
  3. JFK was always in pain and wore a backbrace.
  4. Lee Harvey Oswald worked with the CIA
  5. His murderer Jack Ruby also worked with the CIA. Not revealed until 1975
  6. Thomas Arthur Vallee – a very similar patsy in Chicago

M1 rifle 500 rounds of ammunition.

Worked on secret U2 program in Japan.

He got a job with a window with a perfect view of the motorcade.

3 other snipers were arrested by the secret services as well.

Not revealed until 2007

http://22november1963.org.uk/jfk-assassination-plot-chicago

  1. Abraham Bolden- the first black person to guard a president did not understand why all of the security was so lax and why the Secret service guys were drunk all the time of Chicago trip and the Dallas trip.
    1. Tried to contact the Warren commission but could not get through. May 17, 1964
    2. May 18th he was arrested trying for “to sell secret documents”.
    3. While in prison, his garage was burned down, a gun shot went through his window.
    4. When he spoke to Jim Garrison, he was put into solitary confinement.
    5. In 1995 AARB the Secret Service destroyed all info about the plot was destroyed
  2. Alan Dulles head of the CIA was fired by Kennedy.

As head of the Central Intelligence Agency (CIA) during the early Cold War, he oversaw the 1953 Iranian coup d’état, the 1954 Guatemalan coup d’état, the Lockheed U-2 aircraft program, the Project MKUltra mind control program and the Bay of Pigs Invasion. He was fired by John F. Kennedy over the latter fiasco.

Alan Dulles was then Put on the Warren Commission.

Along with Future President Gerald Ford.

OPERATION NORTHWOODS

The CIA was going to fly an unmanned passenger jet via remote control over Cuba and blow it up and Blame the Cuban government.

How do we know this?

In the 1992 Assassination Records Review Board disclosed this document

The Assassination Records Review Board was an independent federal agency created to oversee the identification and release of records related to the assassination of President John F. Kennedy.

OPERATION NORTHWOODS was vetoed by Kennedy.

16,000 U.S. military personnel were in Vietnam.

JFK was withdrawing troops when we he was assassinated.

11/22/63 JFK Assassinated

August 1964 in the Gulf of Tonkin

Unseen North Vietnamese “ships attacked” two US ships.

2/21/65 Malcolm X Assassinated

4/4/68 Martin Luther King Assassinated

6/5/68 Robert Kennedy Assassinated

LBJ Leaves office January 20, 1969

Closing thoughts from Roger Stone:

Q: What is the lesson from the murder of John F. Kennedy?

A: Government lies. The government that lies to you about the JFK assassination will lie to you about Benghazi today. It will lie to you about healthcare today. Citizens need to be skeptical about what the government says. Prior to 1963, most people thought the government was trying to help them and tell them the truth

Sources:

https://stonezone.com/this-man-is-positive-lbj-hired-a-man-to-kill-kennedy-and-he-knows-that-mans-name/

The Boro Where Hard Times Create Strong HIM 11.21.2023

F3 Workout 11.21.2023

The Boro

Warmup

20 – Side Straddle Hops

20 – Windmills

Bolt 45

Mosey to the School

Ladder Exercise

50 Air Squats – Run Lap, 40 Plank Jacks – Run Lap, 30 Bonnie Blairs – Run Lap, 20 Merkins – Run Lap, 10 Burpees – Run lap

3rd F Quote – G. Michael Hopf “Hard Times create Strong Men.  Strong Men create Good Times.  Good Times create Weak Men.  And Weak Men create Hard Times.”  This made me think of the man who was supposed to be on Q this morning but Duty Called.  I bet he would rather be here with us fellow HIM but was called to work.  I know some HIM decided to Fartsack and each one of us has to decide whether or not to show up in the morning and make that commitment.  What are you going to do today?

10 Burpees – Run Lap, 20 Merkins – run lap, 30 Bonnie Blairs – run lap, 40 Plank Jacks – run lap, 50 air squats – run lap.  Plank for 6

Train made a sound – 10 more Burpees

Mosey back to the MVFD

50 LBCs, 40 Flutterkicks double count, 30 Big Boys, 20 American Hammers double count, 10 4-count Freddies.

Name-o-rama – Hoss, Run-a-way, Sweet N Low, Fuglystick, Quattro, Ace, and T-Rex on Q

Let’s Say Hill-O to Chet

Date: 11/09/2023

AO: CHOP, Milton, DE

QIC: Fireplex

PAX: Bunt, Chattahoochee, Hoss, Probe, Struedel, Fireplex

Warm up

SSH – 20 IC

Cherry Pickers – 15 IC

Four Count Freddie’s – 30 IC

Bolt 49’s –  I lost count but it was supposed to be as follows… 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.

Windmills – 15 IC

EMT/Firefighter Chet Reynolds walked by our workout during our time at the Firehouse.  Everyone wanted to stop to say Hello to Chet.

Mosey 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.  Nur up the Hill and mosey down and complete Aiken legs – 20 squats, 20 box jumps, 20 lunges (10 each Leg), 20 split Jacks (10 each Leg).    Inch worm up the hill and Nur down and complete a Toy Soldier Set 100 LBC’s, 50 E2K’s each side and 25 Big Boys. 

Mosey back to the CHOP. 

Count-O-Rama, Name-O-Rama, and the Circle of Trust.  Prayers were offered for multiple needs within the attending PAX, but please keep all our HIM in your thoughts and prayers.   

F3 Message 11/09/23

BELIEVING IN SPRING

Hope is hard to come by during the “winter” seasons of your life, like the loss of someone you love. Sometimes someone close to you dies suddenly, and the grief is almost unbearable. You are overwhelmed.

You are able to talk about the hope factor when your life is anchored to a personal relationship with the one who created you. You can know that death cannot ultimately win. Death is reduced to being a painful interruption. It can be very painful, but only an interruption.

In 1 Thessalonians 4:13 of the Word of God, it talks about those who have already died. It says, “We do not want you to be ignorant about those who fall asleep, or to grieve like the rest of men,” listen to this, “who have no hope. We believe that Jesus died and rose again and so we believe that God will bring with Jesus those who have fallen asleep in Him.” Verse 17 says, “We who are still alive and are left will be caught up together with those people in the clouds to meet the Lord in the air. And so we will be with the Lord forever.” Notice it says “…we do not grieve as others who have no hope.”

The winter will not last. The reunion in the spring is sure to come and will last forever. This is because Jesus died to remove the great separator of sin; the sin that separates us from God and from each other. Jesus conquered death the moment He walked out of His grave. He assures those who belong to Him that they will share His victory over death. Jesus is the living Savior who gives eternal life to those that are His.

So what is hope? It’s the confident expectation that there is something better than this. It’s what gets you through an otherwise depressing winter. There will be a spring. What you see isn’t what you get! Maybe it’s winter for you right now. The pain, the struggle, and the wounds are very real. If what you can see now is all there is, the outlook is bleak, but this is not all there is if you belong to Jesus.

The Bible describes it this way, “Christ in you, the hope of Glory” ( Colossians 1:27). Do those three words describe you in Jesus – Christ in you? Your relationship begins the day you do what the Bible says, “To all who received Him, to those who believed in His name He gave the right to become the children of God” ( John 1:12). As the Bible asks so beautifully, “If God is for us who could be against us?” ( Romans 8:21).

If you’re short of hope, there is Jesus. The very hopelessness of this winter you are in could be the very thing that drives you to His waiting arms and to the hope only this living Savior can give. With Jesus you can live in real hope. The confident expectation that there will be something better than this is guaranteed by the Son of God Himself. He will bring the spring.

Respectfully Submitted,

Fireplex

Hammer Time

QIC: Semi

Warm-a-Rama
15 Seal jack i/c
15 mountain man pooper i/c
15 Imperial walkers i/c
Karaoke across parking spaces and back
15 seal waves i/c
15 toy soldiers i/c
15 plank jacks i/c

The Thang

20 hammer rotations
10 Back lunge w/upward strike per side
10 hammer rows per side
10 hammer curl and press per side

Weapon pass bolt 45

20 hammer rotations
10 Back lunge w/upward strike per side
10 hammer rows per side
10 hammer curl and press per side

3rd F

During a prank, a student stuck a paper on his classmate’s back that said “𝗜’𝗺 𝗦𝘁𝘂𝗽𝗶𝗱”, and asked the rest of the class not to tell the boy.

Thus the students began laughing on and off…

Came afternoon math class started and their teacher wrote a difficult question on the board.

No one was able to answer it except the boy with the sticker.

Amid the unexplained giggles, he walked toward the board and solved the problem.

The teacher asked the class to clap for him and remove the paper on his back.

She told him: “It seems that you don’t know about the paper your classmate has pasted on your back.”

Then the teacher looked at the rest of the class and said:

“Before I give you a punishment, let me tell you 2 things:

First, throughout your Life, people will put labels on you with many nasty words to stop your progress.

Had your classmate known about the paper, he wouldn’t have gotten up to answer the question.

𝗔𝗹𝗹 𝘆𝗼𝘂 𝗵𝗮𝘃𝗲 𝘁𝗼 𝗱𝗼 𝗶𝗻 𝗟𝗶𝗳𝗲 𝗶𝘀 𝗶𝗴𝗻𝗼𝗿𝗲 𝘁𝗵𝗲 𝗹𝗮𝗯𝗲𝗹𝘀 𝗽𝗲𝗼𝗽𝗹𝗲 𝗴𝗶𝘃𝗲 𝘆𝗼𝘂 𝗮𝗻𝗱 𝘀𝗲𝗶𝘇𝗲 𝗲𝘃𝗲𝗿𝘆 𝗼𝗽𝗽𝗼𝗿𝘁𝘂𝗻𝗶𝘁𝘆 𝘆𝗼𝘂 𝗵𝗮𝘃𝗲 𝘁𝗼 𝗹𝗲𝗮𝗿𝗻, 𝗴𝗿𝗼𝘄 𝗮𝗻𝗱 𝗶𝗺𝗽𝗿𝗼𝘃𝗲 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳.”

“Second, it’s clear that he doesn’t have any loyal friend among you all to tell him about the sticker.

It doesn’t matter how many friends you have – it is the loyalty you share with your friends that matters.

𝗜𝗳 𝘆𝗼𝘂 𝗱𝗼𝗻’𝘁 𝗵𝗮𝘃𝗲 𝗳𝗿𝗶𝗲𝗻𝗱𝘀 𝘄𝗵𝗼 𝗰𝗮𝗻 𝗱𝗲𝗳𝗲𝗻𝗱 𝘆𝗼𝘂 𝗯𝗲𝗵𝗶𝗻𝗱 𝘆𝗼𝘂𝗿 𝗯𝗮𝗰𝗸, 𝘄𝗵𝗼 𝗰𝗮𝗻 𝘄𝗮𝘁𝗰𝗵 𝗼𝘃𝗲𝗿 𝘆𝗼𝘂, 𝗽𝗿𝗼𝘁𝗲𝗰𝘁 𝘆𝗼𝘂 𝗮𝗻𝗱 𝘄𝗵𝗼 𝗴𝗲𝗻𝘂𝗶𝗻𝗲𝗹𝘆 𝗰𝗮𝗿𝗲 𝗮𝗯𝗼𝘂𝘁 𝘆𝗼𝘂, 𝘆𝗼𝘂 𝗮𝗿𝗲 𝗯𝗲𝘁𝘁𝗲𝗿 𝗼𝗳𝗳 𝗮𝗹𝗼𝗻𝗲.”

Choose your friends wisely!

20 Merkin Seal wave
20 mountain climbers (high knees to outside of elbows)(Peter parker?)
20 squats w/knee raise

Number-Rama
NAME-A-RAMA
COT

3 HIM showed today: Semi, Hump Day, Looney Toons

Semi’s Playground

QIC: Semi

Warm-a-Rama
15 seal jacks i/c
15 seal waves i/c
Side shuffle across parking spaces and back
15 cherry pickers
Grab 2 water bottles
Toy Soldier towards building

Mosey to playground behind Milford church of God

The Thang

15 hanging knees raises
10 swerkins
15 Semi rotator per side
10 upside-down merkin

3rd F
1 Corinthians 16:13-14
Be on your guard; stand firm in the faith; be men of courage; be strong. Do everything in love.

15 hanging knees raises
10 swerkins
15 Semi rotator per side
10 upside-down merkin

Chappie run back to AO (running with water in your mouth) reward of 10 burpees

Round of Mary
15 Reclined hello dollies
20 4 count Freddie
15 American hammers
15 big boys
15 lbcs

5 HIM showed today: Semi, Dory, Ruxpin, Baa, Shutter

No TV Crew = Tons of Fartsackers at CHOP

F3 Workout CHOP 10.26.2023

Warmup:

25 Windmills

25 Cherry Pickers

Danger Zone – Play Music(SSH entire time with Squat at Danger Zone)

Mosey to the Hill

Hold Plank 30 Seconds, Forearm Plank 30 seconds, 15 Merkins in cadence, Forearm Plank 30 seconds, Full Plank 30 seconds. RECOVER

20 count Mountain Climbers, Spiderman uphill, 25 Big Boys, Spiderman Crawl down hill, plank for 6.

20 Count Mountain Climbers, NUR uphill, 100 LBCs, NUR downhill, plank for 6.

3rd F

Struggle with my Dad’s birthday yesterday.  I didn’t reach out to anyone and held in me the true feelings of missing my Dad to everyone who asked me how I was doing.  Don’t lie because it beats you up inside as it did to me majority of the day yesterday.

“Trust in the Lord with all your heart, and do not lean on your own understanding.  In all your ways acknowledge him, and he will make straight your paths”  Proverbs 3:5-6.

Mosey back to Fire Hall

Grab Coupon

20 Curls for the Girls, 15 Curls, 10 Curls, 5 Curls, 10 Curls, 15 curls, and 20 Curls.

Jail break up hill, Mosey downhill

Round of Mary – Toy Soldier(Relaxed Recliner Chair), Chattahoochee(Flutter Kicks), Fireplex(4 Ct Freddy)

Name-O-rama –Flat Bottom, Deez, Toy Soldier, Chattahoochee, Probe, Fireplex, Struedel, and T-Rex on Q

Prayer Requests – Baxter Family, Ruxpin’s M treatment, Fireplex’s feet, and Chattahoochee’s (Head, Shoulder, knees, and toes, knees and toes)  

A Little Sled Time

QIC: Semi

Warm-a-Rama
10 harry rockets i/c
5 bomb jacks oyo
15 mountain climbers i/c
10 hip circles each direction oyo
15 seal waves i/c

The Thang

1 HIM pushes sled across parking lot and back as timer for rest of PAXs

AMRAP

Round 1
Semi rotator – left
Farmer carry 35# plates across parking lot
Pretzel sticks – left
Round 2
Slam ball
Wide Merkins
Curls

3rd F
1 Corinthians 16:13-14
Be on your guard; stand firm in the faith; be men of courage; be strong. Do everything in love.

Round 3
Semi rotator – right
35# plate twist
Pretzel sticks – right
Round 4
Diamond merkins
Skull crushers with slam ball
Man maker
Round 5
Merkins
Burpees
American hammer with 35# plate
Round 6
Lbcs
Merkins
Curls

Number-Rama
NAME-A-RAMA
COT

4 HIM showed today: Semi, Toy Soldier, Mr Mom, Looney Toons

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