The Grit Mill – F3 First State

Gritmill 12/17/25

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

QIC: Semi

Warm-a-Rama
17 seal jacks I/c
17 Imperial walkers I/c
17 seal waves I/c
10 hip circles each direction oyo
25 mountain climbers I/c
12 mountain man pooper I/c
25 plank jacks I/c

The Thang
Each HIM grabs a coupon

From coupon pile to parking lot
Lt. Dan
Nur halfway across parking lot
Mosey The rest of the way to benvoneto

From to benvoneto to corner
12 blockey broad jump, mosey rest of distance
10 halos each direction
Side shuffle facing parking lot back to benvoneto
25 E2K each side
Side shuffle facing parking lot back to corner
25 Curls for the girls
Screaming lungs to benvoneto
50 ankle taps
Mosey to corner
25 skull crushers
Karaoke facing parking lot
50 lbcs

3rd F
“Getting the Edge”
“Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it.”
— 1 Corinthians 9:24
Opening Thought
Jim Berkman, Salisbury University’s Head Men’s Lacrosse Coach, is the winningest men’s lacrosse coach of all time. His program’s foundation is built on one defining idea: “We are going to out-compete you from the first whistle to the last.”
To achieve that level of sustained excellence, Coach Berkman emphasizes “Getting the Edge.” It’s not just about how hard you work during practice, but how committed you are outside of it. The edge comes from the unseen hours — the early mornings, the extra reps, the personal discipline that fuels greatness.
Coach Berkman’s players know that when everyone commits to “getting the edge” on their own, the team becomes sharper, stronger, and more competitive together. That’s how practices start to feel like games — because everyone shows up prepared to give their best.
Faith Application
Now, think about this through the lens of your Christian faith.
What if we approached our spiritual life with the same drive to “get the edge”?
• Are we putting in the work outside of Sunday morning?
• Are we studying God’s Word daily, not just when it’s convenient?
• Are we praying regularly, not just when we need something?
• Are we training our hearts to respond with grace, truth, and love in every situation?
When we do this — when we “get the edge” in our faith — we are better prepared to live boldly for Christ. We become stronger disciples, able to compete for Christ at the highest level when the moment comes to share the gospel or to lead with integrity under pressure.
“Do not be slothful in zeal, be fervent in spirit, serve the Lord.”
— Romans 12:11
“Train yourself for godliness; for while bodily training is of some value, godliness is of value in every way.”
— 1 Timothy 4:7–8
Just like an athlete who trains beyond practice, our faith requires personal investment. The more time we spend with God in private, the more powerful our witness becomes in public.
Reflection Questions
• What does “getting the edge” look like in your walk with Christ?
• How can you invest in your faith outside of Sunday or team devotionals?
• Are there “drills” you can commit to daily — prayer, Scripture reading, journaling, or serving others — that sharpen your spiritual edge?

Karaoke facing parking lot back to the corner

Sumo bolt 45 on decline
6″ apart bolt 45 on incline
Return coupons

Number Rama
Name Rama
COT

5 HIM showed today: Boxcar, Woodstock, Shutter, Semi, FNG ?Buehler?

Long Time Tabata

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

QIC: Semi

Warm-a-Rama
15 Seal jacks i/c
15 Seal waves i/c
15 Imperial walkers i/c
Capri lap
Side shuffle across parking lot, nur to next parking spaces, side shuffle across parking lot, mosey back to start
15 Mountain man pooper i/c
20 Michael Phelps i/c
30 marocan night club i/c

The Thang
Each HIM grabs a large coupon and 2 small coupons
Tabata 1 minute on 30 sec off

Round 1
Curls
Skull crushers

Round 2
Squats
Reverse lunge

3rd F
Health check up, low T, estrogen blocker

Number Rama
Name Rama
COT

4 HIM showed today: Semi, Ruxpin, Shutter, Boxcar

Coupon Play

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

QIC: Semi

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

The Thang

Each HIM grabs a large coupon and 2 small coupons

5 halos each direction
10 monkey grabs
10 floundering blocks
10 block cliff hanger
10 trinity
20 press jacks w/coupon
10 squat front raise w/coupon

Lap around parking lot

5 halos w/press each side
10 coupon chops per side
25 bridge chest press
10 trinity
10 backwards lunge to block crusher per side
10 sprawled Curls coupons

3rd F
9 lessons from F3
1. You can go a lot farther with others by your side.
2. Men need challenges to stay sharp mentally, physically, and emotionally.
3. Confidence is built by setting and accomplishing goals.
4. Competition makes us better.
5. Sweat and shared suffering build strong bonds.
6. If you’re not accelerating, you’re decelerating.
7. You’re stronger than you think you are.
8. The COT is great therapy.
9. Friends make life worth living and loving.

Lap around parking lot

10 sprawled Curls coupons
25 Curls for the girls
25 bridge chest press
10 trinity
Toy soldier set
50 lbcs
25 E2K per side
15 big boys

Return coupons

Number Rama
Name Rama
COT

6 HIM showed today; Semi, Ruxpin, Shutter, Boxcar, Woodstock, FNG (Lazyboy)

Gritmill Tabata

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

QIC: Semi

Warm-a-Rama
15 Michael Phelps i/c
30 Marocan night club i/c
15 seal waves i/c
Capri lap – side shuffle across parking lot, nur to other parking spaces, side shuffle back across, mosey back to start
15 shoulder taps i/c
20 windmills i/c
15 mountain climbers i/c

The Thang

Tabata, using small coupons
8 rounds of 6 excercises
Curls – palms up, hammer
Flys (shoulders on large coupon) – palms up, palms in
Squats – 6″, wide
Bench press (shoulders on large coupon) – elbows in, palms together
Holding chair chest squeeze – extended, close
Abs – gas pumpers, lbcs

Number Rama
Name Rama
COT

4 HIM showed today: Semi, Ruxpin, Boxcar, Scatterfield

8/7/25 – Playground Time

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

QIC: Semi

Warm-a-Rama
15 seal jacks i/c
15 mountain man pooper i/c
15 Imperial walkers i/c
Capri lap
Side shuffle across parking lot, nur to next parking spaces, side shuffle across parking lot, mosey back to start
15 plank jacks i/c
15 seal waves i/c
15 mountain climbers i/c

The Thang

Mosey to playground behind Milford Church of God

7 swerkins
7 hanging knee lifts
7 burpees

4 to 5 rounds completed

3rd F
This is the scripture I used for 2 morning devotions at youth camp the last 2 weeks.

Ephesians 5:8-14 ESV
[8] for at one time you were darkness, but now you are light in the Lord. Walk as children of light [9] (for the fruit of light is found in all that is good and right and true), [10] and try to discern what is pleasing to the Lord. [11] Take no part in the unfruitful works of darkness, but instead expose them. [12] For it is shameful even to speak of the things that they do in secret. [13] But when anything is exposed by the light, it becomes visible, [14] for anything that becomes visible is light. Therefore it says, “Awake, O sleeper, and arise from the dead, and Christ will shine on you.”

https://bible.com/bible/59/eph.5.8-14.ESV
2 Corinthians 4:6 ESV
[6] For God, who said, “Let light shine out of darkness,” has shone in our hearts to give the light of the knowledge of the glory of God in the face of Jesus Christ.

https://bible.com/bible/59/2co.4.6.ESV

Psalm 27:1 ESV
[1] The Lord is my light and my salvation; whom shall I fear? The Lord is the stronghold of my life; of whom shall I be afraid?

https://bible.com/bible/59/psa.27.1.ESV

Snuff out cans

Family issues
Work
Electronics
School
Sickness?

Fire is sometimes used to represent life. As you saw that can be snuffed out by the world, but we have an eternal light that is shining through us. Engaging to Impact is simple a smile, hug, holding a door, or saying an encouraging word.

Matthew 5:14-16 ESV
[14] “You are the light of the world. A city set on a hill cannot be hidden. [15] Nor do people light a lamp and put it under a basket, but on a stand, and it gives light to all in the house. [16] In the same way, let your light shine before others, so that they may see your good works and give glory to your Father who is in heaven.

https://bible.com/bible/59/mat.5.14-16.ESV

Luke 8:16 ESV
[16] “No one after lighting a lamp covers it with a jar or puts it under a bed, but puts it on a stand, so that those who enter may see the light.

https://bible.com/bible/59/luk.8.16.ESV

Mosey back to AO

Number Rama
Name Rama
COT

5 HIM showed today: Semi, Dory, Boxcar, Shutter, Scatterfield

Revised Semi 3.14

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

QIC. Semi

Warm-a-Rama
17 Seal jacks.           I/c
14 Cherry picker.      I/c
17 ssh.                       I/c
Capri lap – side shuffle across parking lot, nur to other spaces, side shuffle back across, mosey to start.
14 Windmill.              I/c
17 seal waves.          I/c
14 MMP.                    I/c

Mosey to surf bagel

7 burpees mosey around parking lot, 7 merkins mosey around parking lot, 7 squats mosey around parking lot for 3 rounds.

Mosey to library

Toy Soldier set
50 lbcs
25 e2ks
10 big boys
Mosey around library, going up and down all steps

3rd F

Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, casting all your anxieties on him, because he cares for you. Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour. Resist him, firm in your faith, knowing that the same kinds of suffering are being experienced by your brotherhood throughout the world. And after you have suffered a little while, the God of all grace, who has called you to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish you.
1 Peter 5:6‭-‬10 ESV
A good affirmation that you are not alone in your struggles. There is season for everything. God will restore, confirm, strengthen, and establish you.

Mosey to playground by bridge

25 hanging leg lifts

Mosey back to AO

Number Rama

Name Rama

COT

6 HIM showed today. Semi, Focker, Shutter, Boxcar, Ruxpin, Dory

Farm Carry Endurance Lap

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

QIC: Semi

The Thang

Farmer carry endurance lap
Grab 2 coupons and only using your hands on the coupon (no arms through the coupon) wosey around perimeter of the parking lot. When a HIM puts the coupons down for rest, leave coupons and mosey around till you get back to the coupons. Continue until lap is completed.

Halfway complete 10 Curls for the girls and 9 blockes

We completed 5 moseys equaling about a mile, and about a 3 tenths of a mile farmer carry.

Protect Your Temple: Day 1 • Devotional
Take Care of Your Body
If you are over 30, you may recall an early ad campaign from the sportswear company Under Armor in which a football player gives a motivational speech to his teammates. Towards the end, he states, “We must protect this house! Will you protect this house!”
When I think about my house, I typically think about my family and physical home. What about your physical body? Don’t we dwell within our bodies?
In 1 Corinthians 3:16, Paul writes, “Don’t you yourselves know that you are God’s temple and that the Spirit of God lives in you?” Later, Paul writes in 1 Corinthians 6:19, “Don’t you know that your body is a temple of the Holy Spirit who is in you, whom you have from God?”
Our bodies are temples where the Holy Spirit dwells. God gave us only one body in this life. Our families, friends, and livelihood depend on our physical bodies functioning at a high level. Taking care of our bodies is our responsibility.
Like many things in life, we have a choice. Do you do things to take care of your body or not? Do you treat your body with respect? Do you get proper nourishment? Do you get enough exercise? Do you get enough rest? This plan will encourage you to take better care of your body and physical health. We must protect this house!

Number Rama
Name Rama
COT

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

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

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

Semi’s Playground

baa, Dory, Ruxpin, Semi, Shutter / Leave a Comment / DE, Milford, The Grit Mill / By Jason Dypsky

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