Warm-a-Rama
15 seal jacks i/c
15 mountain man pooper i/c
15 harry rockets 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 20 Curls for the girls and 10 blockes

We completed 4 moseys, 20 squats, 10 Abyss merkins.

20 gas pumpers and 20 bridge heel taps

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, Lighthouse, Shutter, Boxcar, Dory

Warm-a-Rama

15 seal jacks i/c
15 harry rockets i/c
15 mountain man pooper i/c
Capri lap
Side shuffle across parking lot, nur across to the other parking spaces, side shuffle across parking lot, mosey to start
15 seal waves i/c
15 Michael Phelps i/c
30 Moroccan night club i/c
10 hip circles each direction oyo

The Thang

Mosey to corner of building

20 Mike Tyson sit thru oyo
Incline Bolt 45 i/c
30 wall lean toe raises
20 wall sit heal raises
10 bear position leg stretch

3rd F
The Competitor’s Creed

I am a Christian first and last.
I am created in the likeness of
God Almighty to bring Him glory.
I am a member of Team Jesus Christ.
I wear the colors of the cross.

I am a Competitor now and forever.
I am made to strive, to strain,
to stretch and to succeed
in the arena of competition.
I am a Christian Competitor
and as such, I face my challenger
with the face of Christ.

I do not trust in myself.
I do not boast in my abilities
or believe in my own strength.
I rely solely on the power of God.
I compete for the pleasure of
my Heavenly Father, the honor of Christ
and the reputation of the Holy Spirit.

My attitude on and off
the field is above reproach –
my conduct beyond criticism.
Whether I am preparing,
practicing or playing;
I submit to God’s authority
and those He has put over me.
I respect my coaches, officials,
teammates and competitors
out of respect for the Lord.

My body is the temple of Jesus Christ.
I protect it from within and without.
Nothing enters my body that
does not honor the Living God.
My sweat is an offering to my Master.
My soreness is a sacrifice to my Savior.

I give my all – all of the time.
I do not give up. I do not give in.
I do not give out. I am the Lord’s warrior –
a competitor by conviction
and a disciple of determination.
I am confident beyond reason
because my confidence lies in Christ.
The results of my efforts
must result in His glory.

LET THE COMPETITION BEGIN.
LET THE GLORY BE GOD’S

Mosey to coupons

10 baby seal waves i/c
15 sprawled Curls w/coupon
10 kneeling squat twist  w/coupon
10 blockes
20 Bent over rows
50 urkins
30 derkins
20 Curls for the girls

5 per side Elevated side plank, lowering and raising lower leg

25 flutter kicks

Return coupons

Number Rama
Name Rama
COT

2.5 HIM showed today: Semi, Shutter (Woodstock)

Warm-a-Rama

15 seal jacks i/c
15 harry rockets i/c
15 mountain man pooper i/c
Capri lap
Side shuffle across parking lot, nur across to the other parking spaces, side shuffle across parking lot, mosey to start
15 seal waves i/c
15 Michael Phelps i/c
30 Moroccan night club i/c
10 hip circles each direction oyo

The Thang

Mosey to bank drive thru

20 Mike Tyson sit thru oyo
Incline Bolt 45 i/c

3rd F
The Competitor’s Creed

I am a Christian first and last.
I am created in the likeness of
God Almighty to bring Him glory.
I am a member of Team Jesus Christ.
I wear the colors of the cross.

I am a Competitor now and forever.
I am made to strive, to strain,
to stretch and to succeed
in the arena of competition.
I am a Christian Competitor
and as such, I face my challenger
with the face of Christ.

I do not trust in myself.
I do not boast in my abilities
or believe in my own strength.
I rely solely on the power of God.
I compete for the pleasure of
my Heavenly Father, the honor of Christ
and the reputation of the Holy Spirit.

My attitude on and off
the field is above reproach –
my conduct beyond criticism.
Whether I am preparing,
practicing or playing;
I submit to God’s authority
and those He has put over me.
I respect my coaches, officials,
teammates and competitors
out of respect for the Lord.

My body is the temple of Jesus Christ.
I protect it from within and without.
Nothing enters my body that
does not honor the Living God.
My sweat is an offering to my Master.
My soreness is a sacrifice to my Savior.

I give my all – all of the time.
I do not give up. I do not give in.
I do not give out. I am the Lord’s warrior –
a competitor by conviction
and a disciple of determination.
I am confident beyond reason
because my confidence lies in Christ.
The results of my efforts
must result in His glory.

LET THE COMPETITION BEGIN.
LET THE GLORY BE GOD’S

Mosey to coupons

10 baby seal waves i/c
15 sprawled Curls w/coupon
10 kneeling squat twist  w/coupon
10 blockes
20 Bent over rows
50 urkins
30 derkins
20 Curls for the girls
30 wall lean toe raises
20 wall sit heal raises
5 per side Elevated side plank, lowering and raising lower leg

Some did 10 train burpees even tho that Ford did not look like a train

Return coupons

Number Rama
Name Rama
COT

7 HIM showed today: Semi, Probe, Chattahoochee, Fireplex, Quattro, Coin Slot, Struedel

AO: Aegis, Georgetown, DE.

Pax: Bolt, Box Car, Bunt, Chattahoochee, Chauffeur, Cowbell, Fireplex, Klinger (Downrange), Motown, Pick, Pusher, Quattro, Ruxpin, Stutter, TRex, Yukon

QIC: Fireplex

Warm up

SSH – 20 IC

Cherry Pickers – 20 IC

Bolt 45’s IC (4 Count) – 15 squats to halfway down.  15 squats halfway to full down.  15 full squats.

Windmills – 20 IC

Toy Soldier Set – 50 LBC’s, 25 E2K’s (each side), 15 Big Boys

Hydraulic Squats – 10 IC (6 Count)

Mosey .47 miles to the School. 

The Thang

PAX completed the Hindenburg BLIMPS routine from the exicon. We modified the sprint portion to a straight line between FOUR light poles that were approx. .02 miles apart. Sprint to pole#1 and perform an exercise at pole #1, sprint to pole#2 & perform exercise, sprint to pole#3 & perform exercise & lastly to pole #4 & perform exercise. Plank it up until all PAX are in. That completes Round #1. Reverse directions and perform the second exercise working back to the pole where it all started. Rinse and repeat until all 6 Rounds are complete. Round # 1 – 10 Burpees, Round #2 – 20 Lunges (20 each leg). Round #3 – 30 Imperial Walkers. Round #4 – 40 Merkins. Round #5 – 50 Plank Jacks. Round #6 – 60 Squats.

F3 Message – See Below

Mosey .47 miles back to the Aegis.  

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

F3 Message 07/25/26

A Word With You

Coming Back From A Fall

June 13, 2023

Scripture:  Proverbs 24:16  Micah 7:8

Well, in the summer it’s nice to think about winter Olympics. Well, you know what? I’m not like most people who watch the Olympics. You know, like the winter Olympics, the women’s Olympic figure skating? Well, a lot of people just enjoy the grace of the “twizzles” and the “triple lutzes” (whatever those are). Not me. No, I love the stories. I’m a story guy. So I’m sitting there mulling the stories of those skaters. And thinking, “We’ve got something to learn from her.”

It happened. I remember one time, when Italy’s finalist, Carolina Kostner skated her long program. It was in the Sochi Olympics. Before she began, they showed her disastrous skate in Vancouver four years ago. She left the ice with her face buried in her hands. It was sad. I mean, in her own words, “It was breaking my heart.” And that was going to be the end of her skating career. She didn’t want to go through this again. But she did. And on the ice in Sochi, she skated a nearly flawless program and captured Olympic bronze.

Look, I don’t ice skate. But I know what it is to fall and come back again.

I’m Ron Hutchcraft and I want to have A Word With You today about “Coming Back From Falling.”

I’ve set personal goals and I’ve blown it – losing weight, getting to a better place financially, conquering a personal weakness. And like all of us who have tried and failed, I know the temptation to forget it and just say, “I’m not going to get on the ice” again. But then I considered these Olympic lessons that can turn a sad chapter into a comeback victory. Number one, when you go down, don’t stay down. The Bible says in Proverbs 24:16, “A righteous man falls seven times, and he rises again.”

I’ve watched three children and now our grandchildren learn to walk. They all have the same M.O. Try to walk? Fall down. The fallen baby, of course, has two choices. One, “That’s it. I tried my best. I failed. I tried to walk. I can’t do it. I give up.” Well, that didn’t happen! Every child got back up and started walking again.

I’ve decided that the only people who haven’t fallen are people who never tried to walk. I watched an Olympic skater whose falls were seen by millions. Who was devastated by the scope of her failure, but she came back with the greatest victory of her life because she didn’t stay down.

Oh, here’s the other lesson: Do it for the joy, not for the result. That’s actually what Carolina Kostner’s mother told her after the debacle in Vancouver. That’s good advice. Stop thinking about how you’ll perform. In her words, “I had to skate for the passion and the pleasure.” And that changed everything.

Way back in the 2002 Olympics, U.S. skater Sarah Hughes surprised everyone – including herself. She went into the finals in fourth place; she didn’t have much to lose. So, as the top three contenders competed, you could feel the tension. Every jump. Every landing. Each precision movement potentially could mean victory or defeat. Then Sarah skated. She was just fun to watch, because she was clearly having fun. Skating with reckless abandon. And that freedom liberated her to give the best performance of her life; a gold medal performance.

You know, as we look back on our life and we think of the places where we blew it or we failed, especially those we love, I begin to turn to the pages of God’s Word to find hope for our falls. And I find it in Micah 7:8 that says, “Do not gloat over me my enemy. Though I have fallen, I will rise. Though I sit in darkness, the Lord will be my light.”

You know how that could happen? Because it says later in the chapter, “Who is a God like you who pardons sins, forgives the transgressions?” And then it says, “You hurl all our iniquities into the depths of the sea.” To know that every mistake, every fall, every wrong thing, every hurting thing I’ve ever done has been erased because God’s Son died for it on a cross. That is the ultimate freedom for a new beginning.

This might be your day for that new beginning. I’d love to help you get started with Jesus. That’s why our website’s there – ANewStory.com. Check it out.

I saw one skater come back with Olympic redemption, because she knew that coming back was getting back up, no matter how ugly the fall. So in a way, you win when you just put your skates back on.

Respectfully Submitted,

Fireplex

WARM-A-RAMA

14 All i/c
Seal jack
Plank jack
Windmill
Seal wave
Harry rockets

THANG

Mosey to HOB entrance

Bear crawl from first light pole to the next light pole
Nur to next light pole
Lt. Dan to next light pole

Mosey to playground

2 rounds of 14
Swerkins
Alternating wall leg arounds
Hanging knee raises
Bulgarian split squats – each leg
Alternating wall toe touches
Elevated side plank

3rd F
When GOD wanted;
To make David king, He didn’t give him a crown, He gave him a Goliath

To raise Joseph to the palace, He didn’t give him a short cut, He gave him a prison

To make Ester a queen, He didn’t give her comfort, He gave her a crisis

To make Moses a leader, He didnt give him a stage, He gave him a wilderness

A lot of times when you feel like God is breaking you, He’s actually building you. And what you have to understand God doesn’t give us what we expect in life, He gives you what you need. To become everything that He needs you to be to fulfill the calling on your life.

Mosey back to CHOP

Number Rama
Name rama
Cot

5 HIM showed today: Semi, Probe, Toy Soldier, Struedel, Chattahoochee

10 train burpees to start

Warm-a-Rama
20 seal jacks i/c
15 seal wave i/c
20 Imperial walkers i/c
20 plank jacks i/c
20 ssh i/c
20 Windmill i/c

THE THANG

Merkin mosey to Church of God – mosey for 2 minutes, do 2 merkins, mosey 2 more minutes, do 4 merkins…..

3 rounds
20 hanging knee raises
10 swerkins
25 reverse crunch
15 big boys

3RD F

Play The Man • Devotional
https://bible.com/reading-plans/4023/day/7?segment=0

Merkin mosey back to AO

Number Rama
Name Rama
COT
5 HIM showed today: Semi, Ruxpin, Shutter, Boxcar, Woodstock

Warm-a-Rama

15 seal jacks i/c
15 harry rockets i/c
15 mountain man pooper i/c
Capri lap
Side shuffle across parking lot, nur across to the other parking spaces, side shuffle across parking lot, mosey to start
15 seal waves i/c
21 Michael Phelps i/c
30 Moroccan night club i/c
10 hip circles each direction oyo

The Thang

Wosey to curbing

20 Mike Tyson sit thru oyo
Incline Bolt 45

Coupons stash had vanished, so we improvised with what ever we could

3rd F
The Competitor’s Creed

I am a Christian first and last.
I am created in the likeness of
God Almighty to bring Him glory.
I am a member of Team Jesus Christ.
I wear the colors of the cross.

I am a Competitor now and forever.
I am made to strive, to strain,
to stretch and to succeed
in the arena of competition.
I am a Christian Competitor
and as such, I face my challenger
with the face of Christ.

I do not trust in myself.
I do not boast in my abilities
or believe in my own strength.
I rely solely on the power of God.
I compete for the pleasure of
my Heavenly Father, the honor of Christ
and the reputation of the Holy Spirit.

My attitude on and off
the field is above reproach –
my conduct beyond criticism.
Whether I am preparing,
practicing or playing;
I submit to God’s authority
and those He has put over me.
I respect my coaches, officials,
teammates and competitors
out of respect for the Lord.

My body is the temple of Jesus Christ.
I protect it from within and without.
Nothing enters my body that
does not honor the Living God.
My sweat is an offering to my Master.
My soreness is a sacrifice to my Savior.

I give my all – all of the time.
I do not give up. I do not give in.
I do not give out. I am the Lord’s warrior –
a competitor by conviction
and a disciple of determination.
I am confident beyond reason
because my confidence lies in Christ.
The results of my efforts
must result in His glory.

LET THE COMPETITION BEGIN.
LET THE GLORY BE GOD’S

Mosey to coupons

10 baby seal waves i/c
15 sprawled Curls w/coupon oyo
10 kneeling squat twist  w/coupon oyo
20 Curls for the girls
10 blockes
20 Bent over rows
30 urkins

Return coupons

Decline bolt 45 (all the way up to halfway down feet 6″ apart, all the way down to halfway up feet sumo, all the way down to all the way up feet standard)

Round of Mary
Hello dolly
Lbc
Flutter kick
Lbc
E2K
American hammers

Number Rama
Name Rama
COT

7 HIM showed today: Semi, Quattro, Mr Mom,
Trex, Deep Lure, Maddog, Raid

QIC: Semi

Warm-a-Rama

16 seal jacks i/c
16 mountain man pooper i/c
10 hip circles oyo, each way
16 seal wave i/c
16 Windmill i/c

The Thang
Every HIM grabs a coupon

25 blockeys, Chairman lap
50 lunges per leg, Chairman lap
100 curls, Chairman lap
200 lbcs, Chairman lap
25 sprawl curl

3rd
Bittersweet week for me. I have ladies playing their final high school soccer game that I coached in middle school.

Number-Rama
NAME-A-RAMA
COT

4 HIM showed today; Semi, Ruxpin, Shutter, Scatterfield

Warm-a-Rama
15 Michael Phelps  i/c
10 hip circles each direction oyo
15 seal waves i/c
15 plank jacks i/c
Capri lap
Side shuffle across parking lot, nur to next parking spaces, side shuffle across parking lot, mosey back to start
15 seal jacks i/c
30 marocan night club i/c
159 mountain man pooper i/c

The Thang

Mosey to coupon pile

Dock loaders brigade (first HIM pulls first coupon from pile and sets to his other side, next HIM grabs that coupon and sets to his other side, continuing down the line till pile is moved. Repeat process till pile is returned to starting position)

Each HIM grabs 2 small coupons

15 weighted windmills i/c
15 reverse lunge to knee drive (per side)
15 one knee down high pull twist (per side)
Holy Bolt 45 (halo at the top) i/c

3rd F

15 bridge chest press
15 monkey grabs (per hand)
15 Bent over flys i/c
15 bridge Flys i/c
15 sprawl to squared arnold press

Return small coupons

Round of Mary
Not so easy hello dolly
Flutter kick
Ranger merkin
Ssh
Seal wave
Oblique mountain climbers
Gas pumpers

Number Rama
Name Rama
COT

7 HIM showed today: Semi, Shutter, Boxcar, Dory, Lighthouse, Scatterfield, Ruxpin

Warm-a-Rama
20 Michael Phelps  i/c
10 hip circles each direction oyo
15 seal waves i/c
20 plank jacks i/c
Capri lap around circle, side shuffle halfway, switch directions for other half

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

Coupon Tabata :20/:10

halos each direction
monkey grabs

floundering blocks
block cliff hanger

toe touches
press jacks w/coupon

squat front raise w/coupon
halos

coupon chops per side
sprawled coupon curl

Flys (laying on back)
bridge chest press

backwards lunge to block crusher per side       rows

3rd F
Stand Firm and Act Like Men

Number Rama
Name Rama
COT

8  HIM showed today: Semi, Boxcar, Bunt, Probe, Yukon, Chauffer, Fireplex, Motown