First round break 10 Pretzel sticks per side Not so easy lazy boy
Second round Toy Soldier set 50 lbcs 20 E2Ks per side 10 big boys
3rd F Hit on United’s men’s night. The pastor talked about what is you scoreboard? Money, promotions, success? It should be: Legacy, relationships, family
Third round 15 gas pumpers 15 American hammers 15 big boys
Mosey back to AO
Bolt 45
Number-Rama NAME-A-RAMA COT
5 HIM showed today: Semi, Toy Soldier, Trex, Mr. Mom, Hump day
10 Mike Tysons against the Firehouse Wall, then to the parking lot for 10 squats with a coupon. Run up the stairs at the back of the firehouse and back to the wall. 9 Big Boys. then to the parking lot for 9 curls with the coupon. Run up the stairs at the back of the fire house and back to the wall for 8 Mike Tyson’s, then to the parking lot for 8 squats with the coupon. Rinse and repeat until completing all rounds down to 1. Streudel gave us a break when completed through the round of 5 for the third F. See message below. After which all Pax completed the evolution. A round of Mary with each Pax providing an exercise was completed before the Circle of Trust..
F3 Message – 09/21/2023
Matthew 5:1-12 New King James Version
The Beatitudes
5 And seeing the multitudes, He went up on a mountain, and when He was seated His disciples came to Him. 2 Then He opened His mouth and taught them, saying:
3 “Blessed are the poor in spirit, For theirs is the kingdom of heaven. 4 Blessed are those who mourn, For they shall be comforted. 5 Blessed are the meek, For they shall inherit the [a]earth. 6 Blessed are those who hunger and thirst for righteousness, For they shall be filled. 7 Blessed are the merciful, For they shall obtain mercy. 8 Blessed are the pure in heart, For they shall see God. 9 Blessed are the peacemakers, For they shall be called sons of God. 10 Blessed are those who are persecuted for righteousness’ sake, For theirs is the kingdom of heaven.
11 Blessed are you when they revile and persecute you, and say all kinds of evil against you falsely for My sake. 12 Rejoice and be exceedingly glad, for great is your reward in heaven, for so they persecuted the prophets who were before you.
Congrats to Chattahoochee for 100 Posts. You would have thought he would have stood up to accept the recognition.Congrats to Sherlock for 100 Posts. Never know where he might be lurking.Congrats to Probe on accepting the duty of Site Q at the CHOP. Please outlaw ranger panties.Guest appearance by Hot Dawg to collect the school supplies. Great job everyone!! Hot Dawg promises to attend more.
Date: 09/05/2023
AO: CHOP, Milton, DE
Pax: Hot Dawg, Whirlybird, Sherlock, Toy Soldier, Chattahoochee, Probe, Fireplex
QIC: Fireplex
Warm up
SSH – 20 IC
Cherry Pickers – 15 IC
Bolt 45’s IC (4 Count) – 15 squats to halfway down. 15 squats halfway to full down. 15 full squats.
Imperial Walkers – 15 IC
Hydraulic Squats – 10 IC (6 Count)
Mosey .20 miles to “Oh Hill No”
The Thang
Nur up “Oh Hill No”, Bear Crawl down and complete 10 Burpees, 10 Squats, 10 Merkins & 10 Big Boys. Plank for the 6. Crawl Bear up the hill, Bear Crawl down and complete 10 Burpees, 10 Squats, 10 Merkins & 10 Big Boys. Plank for the 6. A break was taken for the F3 message (see message below). Last Round was a Dragon Crawl up the hill, Bear Crawl down and complete 10 Burpees, 10 Squats, 10 Merkins & 10 Big Boys
Mosey .20 miles back to CHOP. A toy soldier set of 100 LBC’s, 50 E2K’s (Each Side), and 25 Big Boys completed the beatdown.
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Please keep all our HIM in your thoughts and prayers.
When someone in our house felt overworked or unfairly overloaded, sometimes you’d hear them say, kiddingly I think, “Hey, I thought Lincoln freed the slaves!” Well, actually, I think the members of our family might have been right about all of us. We do need an update on that Emancipation Proclamation. In fact, you might be surprised who the slaves are today, and the slave master. The slaves are nice people, successful people; maybe someone like you.
I’m Ron Hutchcraft and I want to have A Word With You today about “Freeing the Slaves.”
Now, our word for today from the Word of God is found in Deuteronomy 5:12. Now, this is the second time around to a new generation of Jews that the Ten Commandments are given. In the original Ten Commandments it said that you are to keep the Sabbath Day holy – a day of rest. But notice there is a new addition this time; I’ll read it to you.
“Observe the Sabbath day by keeping it holy as the Lord your God has commanded you.” Now, that’s pretty much the same as the first time around in Exodus 20. “Six days you shall labor and do all your work, but the seventh day is a Sabbath to the Lord your God. On it you shall not do any work, neither you, nor your son, nor your daughter, nor your manservant, nor your maidservant…”
Now, this sort of closes up the loophole, saying, “Okay, I won’t work, I’ll just get the other guys to do it.” It goes on to say, “…no, nor your ox, your donkey or any of your animals.” Now, just in case you had a visitor in the house and you were going to have him mow the lawn for you, it says, “…not the alien within your gates, so that your manservant and maidservant may rest as you do. Remember that you were slaves in Egypt and that the Lord God brought you out of there with a mighty hand and an outstretched arm. Therefore, the Lord your God has commanded you to observe the Sabbath day.”
Now, get this command here. He talks about our working life, he acknowledges that we are going to be working much or most of the time, but then He says, “It is my commandment that you get regular rest and regular worship during that time.” Then He goes back to the subject of slavery. He says, “There was a time, my people, when you had no choice about working all the time. You were slaves then. There was a time when you had to work without rest, but now you can choose, and I want you to choose regularly, on a weekly basis, to stop and rest and stop all the busyness around you and bring it to a halt.”
Now He’s saying, “Don’t lose your priorities now that you can choose to rest.” You know, in our world today we are like all accelerator and no brakes. We’re living lives without Sabbaths. They’re supposed to be part of the created order of God. Think about your own life; the rat race; the gerbil wheel you run on. Your times off maybe are getting farther apart, they’re shorter. Your family is beginning to feel your absence because you’ve been running to work so much. You’ve piled one commitment on top of another, so you can’t ever stop. And you’ve got so many competing commitments, there’s just no time to rest. There’s little time left just to crash, to play, to laugh, to think, to meet your Lord. You’re not doing your work; you are your work.
Stand back, would you? There’s a better way to live with regular rest as ordained by Almighty God. Otherwise, you’re a slave. You’re a slave to your work. Don’t live in violation of God’s command to rest. The alternative is slavery. And remember, Jesus freed the slaves.
20 Curls for the girls w/Coupon, lap around fire house
20 Skill Crushers w/Coupon
Jailbreak to the Armory
1 Burpee
3rd F
Jesus said, “Woe to you, scribes and Pharisees, you hypocrites. You are like whitewashed tombs, which appear beautiful on the outside, but inside are full of dead men’s bones and every kind of filth. Even so, on the outside you appear righteous, but inside you are filled with hypocrisy and evildoing.” Matthew 23:27–28
This would not have been an easy thing for the scribes and Pharisees to hear. It is a hard truth, spoken by our Lord, partly in an attempt to shake them free of their sin. And even though they may not have enjoyed hearing this clear condemnation spoken, since it came from the Savior of the World, we can be sure that these are words of the deepest love and were spoken so that these men would repent and change their ways.
Perhaps each of us, at times, feels like criticizing another. Most often, when we feel this way, it stems from our own personal sin of anger. Perhaps we were hurt by another and that hurt results in a desire for a form of vengeance that comes from anger. But this was not the case with Jesus.
First, these words were spoken by Jesus to his disciples and to the crowds of people, not only to the scribes and Pharisees. So in many ways Jesus spoke this for the good of those who were suffering under the misguided leadership of these religious leaders. But Jesus knew that these leaders would also hear His words, so He spoke those words to them. But unlike us, He did it out of perfect virtue so as to care for their souls.
At times, each one of us needs to hear Jesus rebuke us in love. When we become stuck in our sins, especially if obstinacy sets in, then we need to allow Jesus to challenge us firmly. Such a challenge can be rattling, but that rattling is sometimes necessary. Emotion and passion can lead to sin, but it can also lead to repentance and conversion. The passion with which Jesus spoke became an instrument by which their own passions made them sit up and take notice. The result was that they either became more steeped in their sin or they repented.
Reflect upon what it is in your own life that Jesus wants to say to you. Is there an area of your life in which our Lord needs to address you with passion, strength, clarity and firmness? Most likely there is. Perhaps not in an area of serious sin like it was with these scribes and Pharisees, but if we are open, Jesus wants to powerfully go after every sin within us. Open yourself to Him and allow Him to help rid you of the sins with which you struggle the most. And be grateful for this grace when He does.
Split into Teams
30 Toe Taps on Steps, Frog Jump to top, 5 burpees while team does LBCs, Big Boys, and/or American Hammers until Team is complete.
Bear Crawl to curb 50 LBCs
Bear Crawl back – 50 Flutter Kicks
Mosey to Circle
Sally has come to the circle for the Final Burn(4 minutes need speaker)
30 Four Count Freddies
Name-O-rama – Deez, Whirlybird, FNG(Bunker), Bunt, Looney Tunes, Mr. Mom, Semi, Chattahoochee, Chauffeur, Probe, Ruxpin, Fireplex, and T-Rex on Q.
Prayer Requests – Semi and his M, Ruxpin, Quattro safe travels, and Bunker shoots a big buck.
To Honor my 2nd Q of August, we did a double Coupon F3 workout.
F3 Milton Delaware Chop Double Coupon Workout
F3 Warm-up (5 minutes):
Side Straddle Hops (SSH) – 25 reps
Arm Circles – 20 reps each direction
Hip Circles – 20 reps each direction
Imperial Walkers -20
Good Mornings – 15 reps
Burpees – 10 reps: Perform a Burpee exercise.
In honor of my Second Q this Month
Everyone Grab 2 Coupons and let’s go to the bank.
The Thang (35 minutes):
ROUND 1: Repeat 3 Times
Complete the following circuit of exercises. Use cinder blocks (Coupons) where specified. Perform each exercise for the designated number of repetitions, with minimal rest between exercises. Repeat the circuit 3 times.
• Farmers Carry Your Blocks Between Stations
DOUBLE Coupon Curls – 20 reps: Hold a cinder block in each hand and perform bicep curls.
Dip Merkins (Push-ups) – 20 reps: Perform standard push-ups.
DOUBLE Coupon Rows – 20 reps each arm: Hold a cinder block in one hand and perform rows by pulling the block towards your hip.
Feet Elevated Plank Hold – 1 minute
3rd F was more of a conversation.
The Stupidity is Coming.
• Masks are out.
• The Gaslighting is on.
• Election Riots WILL Start by next Summer
Dont let someone else run the conversation.
25 Burpeees
We put the blocks back, then finished off with 2 more minutes of Burpees.
Bolt 45’s – 15 squats to halfway down. 15 squats halfway to full down. 15 full squats
Imperial Walkers – 15 IC
Windmills – 15 IC
Mosey from CHOP .2 mile around Strawberry Alley and back to grass by the bank parking lot.
The Thang
Q brought a modified Super 21 beatdown in descending order. 21 Burpees to 21 Big Boy Sit ups. 20 Burpees to 20 Big Boy Sit ups. 19 Burpees to 19 Big Boy Sit ups, etc., etc., etc. An option was given to modify the evolution in ascending order. A break was called for the 3rd F message at the Q’s discretion. 231 of each exercise would be completed if the evolution is completed in its entirety. The best for the day was completed by Probe descending down through the round of 8.
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Please keep all our HIM in your thoughts and prayer.
My wife always said I usually try to cram in one more thing before I leave for an appointment. No, she was right. Yeah, she’d say that I usually try to make it up on the road, and sometimes I do have to plead guilty I guess. And it usually works okay if the weather’s on my side. And then there are those very rainy days when it’s a little tougher to hurry. You know, you’re zipping down the highway at top speed, and suddenly you feel yourself losing control of the rear wheels. You ever had that happen to you? Yeah, it’s what they call hydroplaning. The water builds up under those tires so that well, you’re suddenly skiing. You’re skimming along on water rather than on the pavement and the rear of your car starts to go somewhere you don’t want it to go. Now, if that’s ever happened to you, you know it is a scary feeling to start hydroplaning because, well, you’re going so fast and you’re starting to start losing control.
I’m Ron Hutchcraft and I want to have A Word With You today about “When Things Are Overwhelming.”
Now, our word for today from the Word of God comes from Psalm 42. As we read this, the author (DAVID) is hydroplaning. Well, he didn’t have a car, he had a chariot. And I don’t know if chariots hydroplane or not, but things were moving so fast for him, he was beginning to lose control. In fact, listen to some of the descriptions he gives. He says, “My tears have been my food day and night.” Then as you read on later in this very personal Psalm, he uses words like this: “Why are you so downcast oh my soul? Why are you so disturbed within me?” Then he says, “My soul is downcast within me. All Your waves and breakers, Lord, have swept over me.” This guy’s in bad shape!
He says, “Man, things are just totally out of control.” I was there not too long ago feeling this way. I think it was accumulated over a period of several weeks. Challenges had just been getting much bigger than my resources. Personally I felt like my faith was kind of like a fitted sheet on a king sized bed and I couldn’t quite get it over that fourth corner. I couldn’t get it to reach far enough to cover the particular challenges and the pressures that were accumulating. And I’ll be honest with you, I was overwhelmed, I get there sometimes. I was pretty anxious, I was feeling like I would never catch up. And then I wandered into Psalm 42, where I was hit with a very probing question by a man who was feeling things out-of-control like I was. And as it turned out, that question turned out to be the answer.
Here’s our word for today from the Word of God. The question is in Psalm 42:2. It says this: “When can I go and meet with God?” So the writer says, “I’m losing control. It’s bigger than I am. When can I go and meet with God?” You know, just like the writer of that Psalm, I needed to stop the world and get away for 24 hours with my Bible and a notepad and meet with God. And I did.
That’s been repeated many times. Maybe that’s the prescription for you right now. You say, “Well, there’s too much for me to stop right now.” See, that’s why you need to. Set a time to stop. Stand back, and listen to your Lord for an extended, unhurried chunk of time – for hours, not just minutes. Write down what you’re feeling and what you’re thinking as you’re in His presence for that extended time. And ask Him for a fresh look at the people and the pressures so you can see the forest and not just the trees. Ask Him to help you see it through His eyes. Set some priorities while you’re in that away spot. Make plans. Weed out things that can go. You can trust what you get from God when you’re in an extended time in His presence. And those need to be scheduled on a pretty regular basis.
So, if you’re traveling at high speed, you feel yourself losing control, slow down, hit the brakes, carve out time away where your Lord can show you what He wants, and He can have your undivided attention.
The number one question you have to answer right now is this: “When can I go and meet with God?”
When googling counting this was a result I located….
Benefits of Counting Activities for Children….since we are working for the kids this month
Developing their cognitive skills
Today as you go throughout your day you will think more level headed and be sharper, because you counted cars this morning….it’s a subliminal benefit to our workout
Improves logical thinking and reasoning skills.
Today as you go throughout your day you will think more level headed and be sharper, because you counted cars this morning….it’s a subliminal benefit to our workout
Builds confidence
You should now have confidence that you are able to multitask, and continuously think while under physical stress
Improves fine motor skills (building those fingers and hand muscles)
Everyone who has participated this month has certainly increased there finger tip strength and their hand muscle, and or toughness, as they push theirselves back up continuously
Enhances their sense of numbers and quantity.
You’ve counted by in multiple ways today certainly enhancing your ability to do so and we all have figured out quantities we wish he hadn’t
If we could spend time counting our blessings, one by one, rather than obsessing on our obstacles, we would realize how blessed we are, truly.
1. **Side Straddle Hops (SSH)** – 25 reps: Stand with feet shoulder-width apart, hands at your sides, and then jump, spreading your legs while bringing your hands overhead. Return to the starting position and repeat.
2. **Arm Circles** – 15 reps each direction: Stand with feet shoulder-width apart, extend your arms out to the sides, and make circular motions with your arms. Repeat in both directions.
3. **Hip Circles** – 15 reps each direction: Stand with feet shoulder-width apart, place your hands on your hips, and make circular motions with your hips. Repeat in both directions.
4. **Good Mornings** – 15 reps: Stand with feet shoulder-width apart, hands on the back of your head, and bend forward at the waist while keeping your back straight. Return to the starting position.
5. **Plank Hold** – 1 minute: Get into a plank position, resting on your forearms and toes. Keep your core engaged and hold the position.
We ran the parking lot.
The Thang
**The Thang (35 minutes):**
Complete the following circuit of bodyweight exercises. Perform each exercise for the designated number of repetitions, with minimal rest between exercises. Repeat the circuit 3 times.
1. **merkins** – 20 reps: Perform standard push-ups with hands shoulder-width apart and elbows at a 45-degree angle to your body. Modify as needed (e.g., knee push-ups) to maintain proper form.
2. **Tricep Dips** – 15 reps: Find a sturdy elevated surface (like a bench or step), place your hands on the edge, fingers facing forward, and lower your body down by bending your elbows. Push back up to the starting position.
3. **Incline Push-ups** – 20 reps: Use the same elevated surface as for tricep dips. Place your hands on the edge and perform push-ups with your body at an incline.
4. **Lying Leg Raises** – 20 reps: Lie on your back with your hands under your glutes for support. Lift your legs straight up towards the ceiling, then lower them back down without touching the ground.
5. **Burpees** – 10 reps: Start in a standing position, drop down into a push-up position, perform a push-up, then jump back up, reaching your arms overhead.
3rd F
For our 3rd F I pointed out that I wrote this workout using Chat GPT using this prompt:
AI PROMPT:
You are HIM- High Impact Man from the group F3. Produce a 45 minute outdoor workout using the F3 lexicon. Include 5 minutes of the warm up, focus on upper body, arms, abs and provide a 3rd F about the future of AI and how it can help men. Include Burpees. Give each exercise a rep count. We do not have any equipment, workout bars or dumb bells.
We then discussed the pros and cons of AI. Much of which is in this podcast: https://open.spotify.com/episode/4uwtdS9oYSoqydxTrfg8JI?si=4fde30938dbb4572
