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
Warm-a-Rama 15 seal jack i/c 20 mountain man pooper i/c 15 plank jack i/c Capri laps around circle Side shuffle, switch directions half way Nur, switch to mosey half way 20 windmills i/c 15 seal waves i/c 10 hip circles each direction oyo 20 shoulder taps i/c
The Thang
Mosey to coupons Everyone grabs 2 coupons, 2.0 grab one Farmers carry/blockee Mosey The long way around circle, to behind the courthouse If you set the blockes down, 2 blockes Add 2 blockes ever time they are set down
Timer is sled going the length of the parking lot and back
Murder bunnies across parking lot Overhead press across parking lot Man makers Abyss merkins Sledge hammer side of tire American hammers Curls Block swings Rows Navy seal burpee
Engage to Impact Think about your everyday interactions. Are you engaging people to make an impact?
Flutter kick Gas pumpers w/coupon in the air Superman Banana Not so easy lazyboy
Return coupons Return to AO
Number Rama Name Rama COT
15 HIM showed today: Semi, Probe, Chauffer, Toy Soldier, Quattro, Bunt, Fireplex, Sink-O, Doodle, Pickles, B Side, C Side, Squirm, Hideous, Chattahoochee
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
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
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.
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
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
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.
Bolt 45’s – IC (4 Count) – 15 squats to halfway down. 15 squats halfway to full down. 15 full squats.
Imperial Walkers – 20 IC
Jiminy Crickets – 10 OYO
Merkin Mile – each ¼ mile Pax stopped and completed 25 merkins. Pax completed two sets on the way to the site of the “Thang”. Pax completed the second half of the merkin mile with two sets of merkins in returning to the Aegis.
The Thang
From the Exicon – Doracides – Two Pax worked together to reach exercise reps of 100, 200, 300, & 400 of 4 different exercises EACH. One Pax worked on the exercises while the second Pax completed suicides to three designated waypoints. The extra twist is at the waypoint of each suicide run; the Pax completed 1 burpee, then 2 burpees, and finally 3 burpees before returning to the starting point. Once all three suicide sprints were completed, the Pax switched stations until all reps of each exercise were completed. The exercises completed are as follows: 100 Merkins, 200 American Hammers, 300 LBC’s, & 400 squats.
There’s bad plaque and there’s good plaque. The bad kind is that substance that builds up on your teeth that you see in all the toothpaste commercials. They’re going to help you get rid of that. Oh, and then there’s good plaque; that’s the kind we have hanging on walls all over our house.
They’re good plaques because they have different promises on them from God’s Word. Right as you come into our house there’s been a plaque on the wall that says, “All your children will be taught of the Lord and great shall be the peace of your children.” That’s Isaiah 54:13. And most homes have God’s promises on plaques on the wall, or churches do. But plaques like that are meant to do more than hang on walls; they’re actually meant to float.
I’m Ron Hutchcraft and I want to have A Word With You today about “When God’s Promises Turn Into Life Preservers.”
Our word for today from the Word of God comes from Psalm 119. I’m going to read verse 50. David says, “My comfort in my suffering is this: ‘Your promise preserves my life.'” I love that. “Your promise preserves my life.”
Not long ago I was talking to some friends of ours who had lost a relative in a tragic auto accident. I said to them, “Was His grace enough?” You know, one of the great promises of God in 2 Corinthians 12:9 is, “His grace is sufficient.” There’ll always be enough grace.
And they said, “Oh yeah, it sure was.” And then together we began to remember some of those promises that make good wall plaques, like “Underneath are the everlasting arms.” And then it dawned on me, those promises of God are nice words, but when a storm hits and you’re sinking – like when a loved one dies for example – the promise of God becomes a lot more than a plaque. It becomes your life preserver, like someone drowning in the ocean, hanging on for dear life, and the promise is all you’ve got to hang onto.
David said, “My comfort in suffering is this, ‘Your promise preserves my life.'” All you’ve got to hang on to. And the more you hold on to that promise, the more you live as if the promise is true and the more you can handle. We’ve got to have those promises in our heart so we can rip them off the wall and hang onto them when that sudden storm hits.
I talked not long ago to a burned out Christian leader. He’s hanging on to a promise from the 23rd Psalm, “He restores my soul.” I talked to a family who was recently hit by five medical blows within as many weeks. They’re hanging on to Deuteronomy 33:25, “Your strength will equal your days.” When my wife got ill and was sick with hepatitis, in bed for nine months, I wondered, “How in the world am I going to do it without my partner?” I hung on to that verse. Every day I said, “Your strength will equal your days, Ron. Your strength will equal your days.” It did! It got me through.
So, learn those promises. They’re your source of strength. “The Lord is my shepherd, I shall not want.” That means you’ll have everything you need. Maybe you need Philippians 4:19, “My God will supply all your needs.” Or maybe that plaque that becomes a life preserver is 1 Corinthians 10:13, “God is faithful. He will not allow you to be tempted more than you are able.” Or are you hanging onto Philippians 4:13, “I can do all things through Christ who strengthens me.” How many times have I hung onto Jeremiah 33:3, “Call to Me, and I will answer you and show you great and mighty things you do not know.”
Learn those promises, and then learn to lean on those promises. When your feelings are lying to you, when your world is upside down, grab a promise off the wall of your heart and rest all your weight on it. The promises of God are life preservers.
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
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
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) • 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?
