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

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

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 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

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

Mosey to Surf Bagel

The Thang

Chest/ABS Tabata
20/10

1 up, 1 down
Around the world

High Plank
Modified merkin

Time under tension
Flys

Kneeling heel taps – outside
Kneeling elbow to knee

3rd F

Modified diamond merkin
Modified wide merkin

Mosey back to AO

Number Rama
Name Rama
COT

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

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
15 mountain man pooper i/c

The Thang
Each HIM grabs a coupon

Tabata – 30/15

Modified merkin
Squat to coupon

Lung
Split squats

(Half round due to time)
press jacks w/coupon
squat front raise w/coupon

3rd F
https://www.facebook.com/share/r/14ZnESEgYci/

Modified merkin
Squat to coupon

Coupon chops
sprawled Curls coupons

(half a round due to time)

Number Rama
Name Rama
COT

8 HIM showed today: Semi, Ruxpin, Shutter, Boxcar, Woodstock, Dory, Blackout, Scatterfield

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

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
10 blockes
20 Bent over rows
30 urkins

20 hello dolly
10 Freddie mercury
15 gas pumpers
Not so easy lazyboy

20 Curls for the girls

Return coupons and mosey the way we came back to the AO

10 train burpees

Number Rama
Name Rama
COT

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

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?

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