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?”
30 Bonnie Blairs(15 each side) – Mosey to the cone and back
20 Mericans – mosey to the cone and back
10 Burpees – Mosey to the cone and back
Plank for 6
3rd F
Ever feel like something has you going down the path unhappiness? Feel like nothing is going right for you? I do. I have been trying to achieve a goal of getting to my college weight BUT Cookies, drinks, and snacks or ice cream are in my way. Do I have the right mind set to achieve my goals? Can I tell myself to stay the path to achieve my dream goal? What’s causing you to struggle?
Lack of Determination
Determination is a positive emotional feeling that promotes persevering towards a difficult goal in spite of obstacles. Determination occurs prior to goal attainment and serves to motivate behavior that will help achieve one’s goal.
I keep reminding people to post a note where they can see it to remind themselves they can do it. I heard of this guy who is trying to run 100 miles in under 24 hours. What do you think? Is it possible? Sure it and when he told me yesterday that he is going to train and set a goal to achieve it, I am sure this guy in this group won’t lack that determination. He is a person I admire for his determination and how it rubs off on his family. GO GET EM’ YUKON!!! Set a goal for the next 8 weeks, track it, and September 16th, I am going to ask you all what you set as a goal and did you achieve it. Can I count on you doing this?
10 Burpees – mosey to cone
20 Mericans – mosey to cone
30 Bonnie Blairs – mosey to cone
40 Plank Jacks – mosey to cone
50 Air squats – mosey to cone
Plank for 6
Mosey to Armory
50 LBCs, 25 Big Boys, 25 E2Ks, 20 Hello Dollies, and 30 Flutter Kicks
6 Inches by Quattro
Name-O-Rama: Quattro, Sink-O, Doodle, Yukon, Pick, Mr. Mom, Bunt, Semi, Ying-Ying, Whirlybird, Chattahoochee, Chauffer, Probe, Fireplex, and T-Rex on Q,
Prayers – Quattro’s FIL, Blake, Ruxpin and his M, Chauffer’s travel to NJ
We gather here today to celebrate national ice cream month, enacted by President Reagan in 1984. The month is typically commentated on third Sunday of the month in ice cream parlors. 90% of the US population enjoys ice cream. The exact date ice cream came about is debatable however, some date it to 550 bc, which means that Jesus probably loved ice cream too, Abraham at least did as the good book says “Isaac offered Abraham goats milk mixed with snow, telling him eat and drink the sun is torrid and you can cool down”. George Washington certainly loved ice cream as records show he spent approximately $200 on it in the summer of 1790, turns out New York prices have always been outrageous.
Milk is mentioned 50 times in the Old Testament each time it being a spiritual blessing, and when milk is frozen its ice cream essentially making ice cream a holy food, thus making this months food celebrations a holy event.
So tonight continue to celebrate ice cream, remind yourself it in-fact is biblical as you eat it, and our government unknowingly is celebrating Christianity this month as opposed to last month.
Corner of church St
50 squats
25 merkins
Corner of Johnson alley
50 lbbs
25 Freddy mercury
Corner of E state St
50 calf raises
25 American hammers
Cupola Park
50 dips
25 reverse crunches
Mosey back
Namorama
COT
Prayers: Quattro family, Ruxman family, Layfield family
Announcement: we will celebrate Labor Day by performing labor on the beach
Warm-a-Rama 15 Seal jacks i/c 15 Imperial walkers i/c 15 plank jacks i/c 10 hip circles oyo (each direction) 30 Moroccan night club i/c 15 Michael Phelps i/c 15 seal waves i/c
The Thang
Each PAX grabes 2 water bottles Nur to other side of circle 10 low side plank rotator i/c Toy Soldier set 50 lbc, 25 e2k, 10 big boys 10 low side plank rotator i/c 30 urkins oyo 10 low side plank rotator i/c 15 split squats ( per leg ) 10 low side plank rotator i/c per side 10 pretzel sticks (per side)
Warrior run to Ruxpin’s distillery 15 hanging leg raises oyo 30 Durkin oyo 7 hanging knee raises oyo
3rd F Sentinels of the Tomb of the Unknown Soldier
The Sentinels of the Tomb of the Unknown Soldier stand watch 24 hours a day, 365 days a year, in any weather. Sentinels, who volunteer for this post, are considered the elite of the elite 3rd U.S. Infantry Regiment (The Old Guard), headquartered at nearby Fort Myer, Virginia.
After members of the 3rd U.S. Infantry Regiment become ceremonially qualified, they are eligible to volunteer for duty as Sentinels at the Tomb. If accepted, they are assigned to Company E of The Old Guard. Each soldier must be in superb physical condition, possess an unblemished military record and be between 5 feet, 10 inches and 6 feet, 4 inches tall for men or 5 feet, 8 inches and 6 feet, 2 inches tall for women, with a proportionate weight and build.
Would-be Tomb Guards must first undergo an interview and a two-week trial. During the trial phase, they memorize seven pages of Arlington National Cemetery history. This information must be recited verbatim in order to earn a “walk.”
If a soldier passes the first training phase, “new soldier” training begins. New Sentinels learn the history of Arlington National Cemetery and the grave locations of nearly 300 veterans.They learn the guard-change ceremony, the manual of arms, and methods for keeping their uniforms and weapons in immaculate condition.
The Sentinels must pass multiple tests to earn the privilege of wearing the silver Tomb Guard Identification Badge. First, they are tested on their manual of arms knowledge, uniform preparation and walks. Then, they take the badge test, consisting of 100 randomly selected questions from the 300 items memorized during training. The would-be badge holder must get more than 95 percent correct.
The Tomb Guard Identification Badge is a temporary award until the badge-holding Sentinel has honorably served at the Tomb of the Unknown Soldier for nine months. At that time, the award can become a permanent badge, which may be worn for the rest of a military career. The silver badge is an upside-down, laurel-leaf wreath surrounding a depiction of the Tomb’s front face, the words “Honor Guard,” and figures representing Peace, Victory and Valor. Over 600 Tomb Guards have earned the badge since the late 1950s.
The Tomb Guards work on a three-relief rotation; each relief has one commander and about six Sentinels. The three reliefs are organized by height, so that those in each guard change ceremony look similar in appearance. The Sentinels wear the Army dress blue uniform, reminiscent of the color and style worn by soldiers during the late 1800s.
Chappie run across rr tracks back to circle 10 burpees
15 low side plank rotator i/c Bolt 45 sumo style 15 low side plank rotator i/c 10 monkey humpers Colt 45 palm down Toy Soldier set 50 lbc, 25 e2k, 10 big boys
Bolt 60’s– 20 squats to halfway down. 20 squats halfway to full down. 20 full squats. THANKS PROBE !!
Windmills – 20 IC
Imperial Walkers – 20 IC
Mosey .2 miles to “Oh Hill No”.
The Thang
Burp Back Mountain….Pax pair up to complete 100 Burpees each or as many as possible. One PAX Nurs up the hill and runs down 3 times while the other works on his burpees. When all Pax reached 50 Burpees a break for the F3 message took place. One more complete round was completed before moving on to 50 Four-Count Freddie’s (IC) and finishing with a Toy Soldier set of 50 LBC’s. 25 E2K’s (each side), and 15 Big Boys.
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Please keep all our HIM in your thoughts and prayers.
So much of the furniture and equipment in our office is a God-story. He has miraculously provided so many things through His people – things we could never have been able to buy. One of those things is our telephone system. A Christian brother was upgrading the system at his company – and donated his old system to us. And that old system is great for us! Now our phones have this battery of buttons on them – most of which we have just been looking at or ignoring. We have had no idea what they do. Our Team has been so busy that no one has really had the time to read the manual! Finally, we assigned that research to Jeff – and the other day, he reported back to our Team. He showed us all kinds of sophisticated tricks our phones could do – and here we’ve been settling for just using a phone line and the “hold” button. These phones are amazing. They’ve been amazing all along. We’ve been slumming it – when we could have been going in style!
Well, I’m Ron Hutchcraft and I want to have A Word With You today about “Unused Capabilities.”
Our word for today from the Word of God comes from Matthew 14:25. Jesus’ disciples were out in a boat and they’re being battered by a violent storm. “During the fourth watch of the night, Jesus went out to them, walking on the lake. When the disciples saw Him walking on the lake, they were terrified. ‘It’s a ghost,’ they said, and cried out in fear. But Jesus immediately said to them: ‘Take courage! It is I! Don’t be afraid.’ ‘Lord, if its You,’ Peter replied, ‘tell me to come to You on the water.’ ‘Come,’ He said. Then Peter got down out of the boat, walked on the water and came toward Jesus.”
All the disciples were just trying to ride out the storm. But Peter suddenly got a glimpse of the power of his Master – and of something supernatural he could do if he risked everything on Jesus. And suddenly Peter was doing what people don’t do – he was walking on water!
The fact is that Jesus may be preparing you to step up to something far more supernatural than you’ve ever been or done before. In fact, He’s made your heart restless for more so you would get out of the boat and start walking toward Him in an exciting new way. Peter found out that day that if Jesus wants you to do it – no matter how beyond your capability it may be – He will give you whatever it takes to do it.
A lot of our Christian lives are like our Team and those multi-faceted phones. We’re settling for a level that is far below where we could be living. We’re looking at all those spiritual buttons. We may know some other people who have tapped into those capabilities. But we are settling for a powerless life when Christ in us wants to make our life really powerful. We’re settling for the mediocre when we’re wired for the miraculous. You have the Holy Spirit of Almighty God living in your body – you have backing you up the authority that Jesus has over everything in the universe – you have Jesus’ resurrection power in your life – are you living like it? Or are you settling for only pushing a couple of God’s buttons when there are so many more that could open up a whole new frontier for you?
You need to be reading the Manual – the Bible – every day. Not just for theology – but looking for the keys to powerful faith – and then using them. And tell the Lord you want the “something more” He’s been making your heart hungry for. Surrender yourself to Him – let go of those areas you have insisted on controlling – get out of the safe little boat and dare to walk where you’ve never walked before!
Your Lord is “able to do immeasurably more than all we could ask or imagine, according to His power that is at work within us” (Ephesians 3:21). Immeasurably more. Like our phone system, it’s all right there. You got it when you got Jesus. It’s time you began to be and do all you were created for.
17 HIM showed up on a beautiful Saturday morning for a Yukon beatdown! @quattro, doodle, sinko, squirt, pick, @biddie, @bunt, @whirlybird, schwartz, @looney-tunes, @semi, @ruxpin, @tommy boy (down range from Cleveland, Ohio), @chauffer, @probe, @fireplex, @yukon all made it out and finished the running group! Great push men, we totaled 2.66 miles this morning. And some of you didn’t think you could run that far.
Warm-O-Rama
16 Side Straddle Hops (I/C)
16 Cherry Pickers (I/C)
16 Dancing Bears (I/C)
16 Windmills (I/C)
The Thang
Leg #1-Patiot Run (two lines) to the intersection of Wagamon and Garden. 10 Burpees then Jail Break to the intersection of Garden and Rowland. 22 Peter Parkers (Spiderman) I/C. Jail Break back to the intersection of Wagamon and Garden. Toy Soldier set (50, 25, 15) and hold 6″ for the 6.
Leg #2-Patriot Run (two lines) to the playground end of the Elementary School parking lot. 10 Compass Squats OYO then NUR to grass past the Middle School. 20 Merkins I/C. Toy Soldier set (50, 25, 15). Hold 6″ for the 6.
Leg #3-Patriot Run (two lines) to the grass lot behind the Catholic Church. 10 Iron Mike’s OYO. 16 Mike Tyson’s I/C. Mosey back to the circle and finish the third leg with a Toy Soldier Set (50, 25, 15). Hold 6″ for the 6.
3rd F
Guantanamo Bay – On June 10, 1898, U.S. Marines landed at Guantanamo Bay. For the next month, American troops fought a land war in Cuba that resulted in the end of Spanish colonial rule in the Western Hemisphere. Cuban rebels had gained the sympathy of the American public while the explosion and sinking of the U.S.S Maine, widely blamed on the Spanish despite the absence of conclusive evidence, further boosted American nationalistic fervor. Popular demand for intervention in the Cuban-Spanish conflict led Congress to pass resolutions demanding the withdrawal of Spanish armed forces from Cuba, authorizing U.S. aid to effect this, and promising American support for Cuban self-rule. Spain declared war against the United States on April 24, 1898, and the United States promptly replied with a counter-declaration. While Spain was unprepared to sustain a war in its distant territories, America was ready and eager to show off its military strength. The Navy, under Admiral George Dewey’s command, easily broke Spanish control of the Philippine Islands in an engagement at Manila Bay on May 1. American attention then turned to the liberation of Cuba. On July 17, just five weeks after the landing at Guantanamo Bay, the Spanish forces under Admiral Pascual Cervera surrendered at Santiago. In the Treaty of Paris of 1898, the United States gained sovereignty over Guam, Puerto Rico, and the Philippines. Spain lost its colonial empire while the United States emerged with greater influence in international affairs and an increased sense of national pride.
Round 2 Repeat above Add or modify knee raises to leg raises
Lt. Dan, Dan Lt. Around gazebo
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.
Mosey back to AO Muder bunny across parking lot to return coupons
Number-Rama NAME-A-RAMA COT
11 HIM showed today: Semi, Fireplex, Toy Soldier, Trex, Mr. Mom, Bunt, Probe, Piglet, Looney Toons, Whirlybird, Yukon
