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

AO: Aegis, Georgetown, DE

Pax: Bunt, Chattahoochee, Chauffer, Fireplex, Motown, Pickles, Probe, Quattro, Semi, Toy Soldier.

QIC: Fireplex

Warm up

SSH – 20 IC

Windmills – 15 IC

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.

The Power of Powerlessness – #8890

February 5, 2021

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.

Respectfully Submitted,

Fireplex

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 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
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

Round 2
With 10 train burpees

Mosey back to AO

Number Rama
Name a Rama
COT

11 showed today: Semi, Probe, Yukon, Bunt, Pick, Ruxpin, Hideous, Reptile, Chauffer, Chattahoochee, Motown

Warm-a-Rama
Side shuffle around circle, switch directions halfway
15 seal jacks i/c
10 screaming lunges per leg oyo
15 seal waves i/c
10 mountain man pooper i/c
High knees around circle, switch to butt kickers halfway

3rd F
Play The Man • Devotional

Will Power!

Mosey to field by the church

Ultimate frisbee
3 bombjacks for team with dropped disc
Scored exercises were;
Screaming lunges
Diamond merkins
Merkins
Frog burpees
Burpees
Flutter kicks

Mosey back to the circle
25 gas pumpers i/c, slowed tempo from 15-20

Number-Rama
NAME-A-RAMA
COT

15 HIM showed today; Semi, Fireplex, Chattahoochee, Quattro, Gee-AYA, Bubba, Whirlybird, Pick, Bolt, Yukon, Wildwing, Probe, Pedals, Ruxpin, Chauffer

https://photos.app.goo.gl/ysbGnetW9DpKiiMz6

PAX: Baaa, Chappie, Chattahoochee, Chauffer, Drago, Fireplex, Flat Bottom, Focker, Probe, Quattro, Rooster, Roscoe, Ruxpin, Semi, Streudel, T-Rex, Whirlybird, Wildwing, Woodstock,

QIC: Chappie

DATE: 1/31/23

PAX at CHOP won #thatfirstbattle and posted for yet another surprise Chappie Q, who stood in the gap for Bunt who “called in sick.” YHC jumped at the opportunity and jumped into action with an oldie but a goodie–Ye Old 4×4! That is, 4 corners around the block x 4 exercises at each corner, plus the transitions from corner to corner around the CHOP’s .5 mile square. This workout has been done before and has been returned to from time to time as a bit of a measuring stick. It has been awhile, so…

WARM-O-RAMA:

YHC was all set up for a good warmup and completely forgot Roscoe was scheduled for his VQ Warm-O-Rama. Fortunately said PAX was mingling in the circle and ready to go. YHC doesn’t recall all the warm-up exercises, but kudos to Roscoe who did a great job leading. Thanks brother for being ready and NOT slipping into the shadows thinking maybe you could just do it another time. After that, off we went to get in the 4×4…

THE THANG:

PAX moseyed from the AO to the dentist office parking lot

Corner #1: Merkins (Corner of Union & Tobin)

• 05 Diamond Merkins
• 10 Ranger Merkins
• 15 Regular Merkins
• 20 Hand-Release Merkins

Transition to next corner: Lt. Danger to light pole, Mosey to corner #2…

Corner #2: Abs (Corner of Tobin & Mulberry)

• 20 X’s & O’s
• 20 E2K’s
• 35 4-Count Freddie’s IC – A real crowd-pleaser
• 60 Dying Cockroaches

Transition to next corner: Bearcrawl to power pole, Dragoncrawl to light pole, Karaoke rest of the way

**3rdF attached below was shared here after a 10-count (see below)

Corner #3: Legs (Corner of Mulberry & Willow)

• 18 Smurf Jacks IC
• 30 Calf-Raises OYO
• The Bolt 45
• 05 Compass Squats (Omaha’d from 10 for time’s sake)

Transition to next corner: 50% Jailbreak to church driveway, 75% Jailbreak to next corner)

Corner #4: Full body (Corner of Willow & Union)

• 10 Burpees
• 10 Plank Jacks (4-count)
• 05 8-Count Body Builders (Omaha’d from 10 for time’s sake)
• 10 Mule Kicks

Transition back to AO: Just a good ol’ fashioned Mosey

Returned to the AO at 0602 hrs. (apologies to the PAX). Had a few extras ready just in case there was time:

• Jack Webb
• Hands of Time

**3rdF shared at Corner #3:

In the OT book of Exodus, Ch. 7 begins a record Moses’ repeated visits with Pharaoh (King/Ruler) of Egypt to plead with him to “Let my people go!” God called Moses to lead Israel out of 430 years of Egyptian slavery. Each time Moses met with Pharoah he said no, or he said yes, only to turn around and recant Israel’s release to freedom.

Throughout this exchange with Pharoah, Moses warned with plague after plague–10 to be exact–and repeatedly we read that Pharaoh hardened his heart. But we also read the peculiar verse in Ex. 9:12 which says “the Lord hardened Pharoah’s heart.” I’ve always wondered about this, even at times fearing that God, in my own stupidity and rebellion, might harden my heart. But this goes against the concept of Free Will (the idea the we have the ability to interact with God voluntarily and NOT under compulsion).

I want to share some thoughts on this I recently discovered that helped me understand the verse. “Maybe you have your own thoughts on this verse, but let’s look at it another way–through the lens of a metaphor: Let’s say God is the sun, and let’s say Pharaoh is a leaf that IS NOT connected to the vine, and Moses is a leaf connected to the vine.

Now keep in mind the verse in John 15:5 where Jesus says, “I am the vine; you are the branches. If you remain in Me and I in you, you will bear much fruit.” We know the sun is the same today, forever, and always, but it will have a drastically different effect on the leaf that is connected to the vine, compared to the one that is not. The sun causes the vine and everything connected to it to flourish and to have life in itself. While on the other hand, it causes the unattached leaf to harden, shrivel up, and to eventually die. The same sun, the same leaves. The difference is one is connected to the Vine and one is not.” (Source: kingdom.story.films )

COT:

• Number-Rama – 19 PAX
• Name-O-Rama
• Announcements: Take a look at the nation site F3Nation.com and check out the information for GRT Event coming up in D.C. Mar 24, 25, 26. This is THE premier F3 event. Sign Up today.
• BOM/Prayer: Praise for the outcome/justice in the trial mention in previous prayers; strong finish for Swartz’ wrestling season and for his school work as his marking period is coming to a close; prayers for YHC’s parishioner who lost her husband to suicide yesterday; prayers for Bunt to get well soon and return to action; prayers for other requests mentioned–forgotten as of this writing by YHC, but never forgotten by Sky-Q, our great God and King who will continue to keep our hearts pliable and teachable and full of life IF we remain connected to Him through faith in Jesus.

Always honored to Q and appreciate the call from Bunt to fill in.

Chappie, out!

18 PAX braved the chilly weather and posted for a Chattahoochee beatdown at the county seat this morning including a PAX (Roddick) from down range that brought an FNG we named subpar. Whirlybird also brought an FNG we named Whim welcome guys.

WARM UP – 25 SSH, 20 WINDMILLS, 15 SMURFJACKS, 15 MOUNTAIN CLIMBERS 10 ARM CIRCLES FORWARD 19 BACKWARDS.

THE THANG- WE TOOK A NICE FRIENDLY MOSEY TO THE CHURCH PARKING LOT NEXT TO BALL FIELD FOR A LITTLE GA.E OF BLACK JACK. 20 MERKINS ON ONE SIDE.OF PARKING LOT MOSEY TO OTHER SIDE FOR 1 LBC CONTINUED GOING BACK AND FORTH 19/2 18/3 ALWAYS EQUAL 21 UNTIL 1 MERKIN 20 LBCs LAST 5 SETS WERE HAND RELEASE MERKINS. FROM HERE WE TOOK A MOSEY TO STATION 77 STOPPING ON THE WAY FOR A FEW MONKEY HUMPERS ONCE WE ARRIVED AT STA 77.

30 FLUTTER KICKS IC.,

20- 4 COUNT FREDDIES IC,

A ROUND OF CAPT. THOR

FOLLOWED BY DAN TAYLOR 1 SQUAT 4 LUNGES UP TO 5/20

FINISH WITH A SHORT MOSEY BACK TO THE CIRCLE TO FINISH UP WITH

NAME-O-RAMA,

NUMBER-RAMA

and COT