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
Bolt 45’s IC (4 Count) – 15 squats to halfway down. 15 squats halfway to full down. 15 full squats.
Cherry Pickers – 15 IC
The Thang
Explanation of the Directive God gave Joshua in regard to the wall of Jericho and the number seven. Pax conquered Jericho this gloom in F3 fashion thanks to a phone call from Quattro on December of 2019 planting a seed for the original beatdown on 12/2019 and quoting the verses from Joshua 6:4-5,20-21 New King James Version (NKJV). Round #1 – Karaoke around the circle switching directions at halfway and complete 7 hand release merkins. Round #2 – Nur around the circle and complete 21 LBC’s. Round #3 – side shuffle around the circle switching directions at halfway and complete Aiken legs – 7 squats, 7 box jumps, 7 lunges (10 each Leg), 7 split Jacks (7 each Leg). Round #4 – high knees around the circle and complete ATM’s – 7 alternating “merkin” shoulder taps, 7 tempo merkins, and 7 fast merkins. Round # 5 – Lieutenant Dan around the circle and complete 7 four count mountain climbers. Round #6 – Toy Soldier march around the circle and complete a set of 7’s. 1 big boy to 1 merkin, two big boys to 2 merkins ascending to 7 of each. Round #7 – mosey 7 laps around the circle and complete ascending Burp & Merks up to seven merkins. The twist is we are going to repeat each of the previous exercises before starting the next lap around the circle.
F3 Message – 11/08/25
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Please keep all our HIM in your thoughts and prayers.
F3 Message 11/08/25
Joshua 6:4-5,20-21 New King James Version (NKJV)
4 And seven priests shall bear seven trumpets of rams’ horns before the ark. But the seventh day you shall march around the city seven times, and the priests shall blow the trumpets. 5 It shall come to pass, when they make a long blast with the ram’s horn, and when you hear the sound of the trumpet, that all the people shall shout with a great shout; then the wall of the city will fall down flat. And the people shall go up every man straight before him.” 20 So the people shouted when the priests blew the trumpets. And it happened when the people heard the sound of the trumpet, and the people shouted with a great shout, that the wall fell down flat. Then the people went up into the city, every man straight before him, and they took the city. 21 And they utterly destroyed all that was in the city, both man and woman, young and old, ox and sheep and donkey, with the edge of the sword.
I had just finished speaking. I was talking with two men, and the subject was manhood and what it really means. In the course of our solving many of the world’s problems, I learned that one of the men had a black belt or its equivalent in three different forms of martial arts. I hired him as my bodyguard. Well, almost. The man has the ability to take control of most any hostile situation – except for one. He told me there is only one position in which a person is totally powerless, no matter how strong or how skilled they are: lying face down on the ground. You’re absolutely powerless there.
I’m Ron Hutchcraft and I want to have A Word With You today about “The Power of Powerlessness.”
When Mr. Black Belt told me about the total vulnerability of being face down on the ground, General Joshua flashed into my mind. That’s Joshua as in the Book of Joshua in the Bible. In fact, there’s a wonderful blueprint for winning life’s unwinnable battles in the account of Joshua’s most powerless moment. It’s recorded in Joshua 5, beginning with verse 13, and it’s our word for today from the Word of God.
Joshua is leading the Jews into the Promised Land that God has said He would give to them. But immediately, they come upon this massive, seemingly impregnable city; the walls are looming toward the sky. It’s the world’s oldest city, Jericho. There’s no way Joshua’s going to breach those walls with anything he knows how to do. You know what? You may be facing one of those “Jerichos” in your life right now, where the size of the challenge is a lot greater than the resources you have.
So, this one’s for you. Joshua 5 says, “When Joshua was near Jericho, he looked up and he saw a man standing in front of him with a drawn sword. Joshua went up to him and asked, ‘Are you for us or for our enemies?’ ‘Neither,’ he replied, ‘but as commander of the army of the Lord I have now come.’ Then Joshua fell face down to the ground in reverence, and asked him, ‘What message does my Lord have for His servant?'”
Here’s Joshua, the man who has never lost a battle, going face down on the ground in the most powerless position a man can be in. I don’t think Joshua ever surrendered to anyone. But standing before the Commander of the Army of the Lord, he falls down in total surrender. Most Bible scholars believe this “Commander” is actually the Son of God making one of His pre-Bethlehem appearances in the Old Testament.
Face down before Jesus. Could that be where He wants you right now? Maybe that’s the only way you’re ever going to conquer your Jericho; the only way you’re ever going to have peace. When Joshua surrendered, God gave him the miracle plan that pulverized the walls of Jericho. The issue wasn’t really the conquest of Jericho; it was the conquest of Joshua. The issue in your life really isn’t the conquest of your impossible challenge; it’s the conquest of you. It sometimes takes a “Jericho” to level some of us Joshuas.
It could be that you’ve given Jesus everything: your talent, your time, your money, your service; everything but one thing. Control. It’s still my way, my will, my agenda, my plans, my timing. There’s someone or something that you’re still holding tightly in your hands, and you’re afraid or you’re unwilling to surrender control. And, consequently, your Jerichos will remain standing.
The most powerful position in the world is powerlessness. The secret of peace; the secret of the release of God’s power into your situation is total surrender. At that point, He will commit all His forces to the battles in front of you. To finally surrender is to finally win.
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.
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
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
The Thang
Chappie run (water in mouth) to ball fields. Find stack of coupons. Each HIM grabs 2 coupons.
home plate 10 standing twist with coupon 10 coupon chops per side
Nur w/coupons to first base 10 merkins rows w/2 coupons 10 sprawled Curls coupons 15 knee up to squat jump 10 reverse lunge into knee drive w/coupon 20 iron mikes
Bear crawl w/coupons to second 10 ballistic row per side 10 goblet clusters (squat to overhead press) 10 reverse lunge into knee drive w/coupon
3rd F
https://www.facebook.com/share/r/tVBJH589anv6n7VU/?mibextid=D5vuiz What is your pre game routine?
Crawl bear w/coupons to third 20 press jacks w/coupon 10 squat front raise w/coupon
Nur w/coupons to home plate
Mosey back to AO
Round of Mary
flutter kick, gas pumpers, v ups, 4 count Freddie, and American hammers
Number Rama Name Rama COT
9 HIM showed today; Semi, Probe, Chauffer, Toy Soldier, Fireplex, Quattro, Bunt, Chattahoochee, Motown
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
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 15 Curls for the girls and 10 blockes
Ended with round of mary: gas pumpers, American hammers, lbcs
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!
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
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.
Number Rama Name Rama COT
4 HIM showed today: Semi, Ruxpin, Boxcar, Scatterfield
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.
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.
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.
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
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
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
