Fireplex – F3 First State

No Wasted Time

Box Car, Bunt, Chauffeur, Fireplex, Motown, Probe, quattro, Shamwow, TRex, Woodstock, Yukon / Leave a Comment / Aegis, DE, Georgetown / By Johnny Hopkins

Date: 11/07/2026

AO: Aegis, Georgetown, DE

PAX: Box Car, Bunt, Chauffeur, Fireplex, Motown, Probe, Quattro, ShamWow, TRex, Woodstock, Yukon

QIC: Fireplex

Warm up

SSH – 30 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.

SSH – 30 IC

Windmills – 20 IC

The Thang

Mosey to County Building Steps. Each PAX crosses the steps without skipping any steps.

Mosey to Armory steps and completes Aiken legs – 20 squats, 20 box jumps, 20 lunges (10 each Leg), 20 split Jacks (10 each Leg). The twist is that each PAX will take each step up and each step down before performing each individual exercise of Aiken legs. Rinse & Repeat for three complete evolutions. The last evolution each step up and down was completed as a box jump.

Mosey to Library and complete the Burp & Merk – Burpee with ascending merkins up to 10. Each PAX will Bear Crawl to each parking space and complete a Burpee with a merkin. Bear Crawl to the next space and complete a Burpee with two merkins. Continue until completing a Burpee with ten merkins. Once complete, each PAX completed the same evolution in descending order.

Mosey to School and complete the bottom feeder/deconstructed toy soldier set exercise. Crab walk (Bear Crawl Optional) to first sidewalk and complete 100 LBC’s. Crab walk to second sidewalk and complete 50 E2K’s to one side. Crab walk to third sidewalk and complete 50 E2K’s to the other side. Crab walk to fourth sidewalk and complete 25 big boy sit-ups.

Mosey back to Aegis. PAX completed @.9 mile for the workout

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

F3 Message 11/07/26

Scripture: Psalms 90 Ephesians 5:16

November 23, 2023

No Days to Waste by Ron Hutchcraft

I used to work with our high school football team quite a bit, and their practices were in full swing. And I was talking with one of the soon to be freshman football players, and he said, “Ron, it seems like just yesterday we were having our first practices back in the summer.” And I talked to some seniors, and then they said, “Ron, weren’t we just freshmen? How did we get here so fast?”

Well, another friend’s daughter was getting ready to make a decision about college, and he said, “It just seemed like yesterday that she needed my hand even to go anywhere outside the yard.” You know this feeling? And then I heard a pastor not long ago who was soon to turn 60, and he said, “You know, when I was 16, 60 seemed like forever; seemed like it was so far off. It was just yesterday I was 16 and saying that.” I think we all know about this, huh? Billy Graham said when he was asked what the biggest surprise of his life was, he said, “The brevity of it.”

I guess it’s somewhere early in our teenage years that we realize that time is limited. Time seems to, like, hit the accelerator and it never looks back, never slows down. Months and years fly by like months used to fall off the calendars in those old movies. The speed of sound and the speed of light have a companion called the speed of time. And when you realize the speed at which your life is racing by, you don’t just watch it happen. You do something about it.

I’m Ron Hutchcraft and I want to have A Word With You today about “No Days to Waste.”

It’s been a theme with us this week. I think it’s important, very much on my heart. It comes from our word for today from the Word of God, and it comments on the flyingness of time. It’s in Psalm 90. It goes back to at least when the psalmist wrote and said in verse 10, “The length of our days is 70 years, 80 if we have the strength. They quickly pass and we fly away.” But in verse 12 (a favorite of mine), he comes up with a flight plan for when time is flying. He says, “Teach us to number our days aright that we may gain a heart of wisdom.”

Ephesians 5:16 tells us to “make the most of every opportunity, because the days are evil.” It’s kind of like the psalmist is saying, “That life that seemed so long is really so short.” It’s given to us in something called days. He said, “Our days are flying by.” “Teach us to number our days.”

Now, life seems to come sometimes as sort of this, you know, dull routine pace. The days just sort of slip by and then the days become weeks, and weeks become months, and we don’t know where they went. There’s no plan; there’s no thought. They’re sort of this plodding cycle. But this is a call from the Scripture to have no wasted days.

Smart living makes each 24 hours matter. Older people wake up one day in their life and wish they could have their days back. And you may still have a lot of years ahead. Hey, capture them now. Awaken each morning with an awareness that this 24 hours is a gift not to be wasted, never to be lived again. You say, “Well, I’ve got school, or work, or traffic, or errands.” That’s not the wise way to live.

There are people who need you, opportunities to see God at work in your every day. A chance to give love. A chance to receive love. And nowhere is time more precious than investing in your family. This is a building block; this day that will either bring you closer to God and His will or farther from it.

“This is the day the Lord has made.” Don’t just dedicate your life to Him, dedicate this 24 hours. When you fly a plane you don’t just cruise wherever you feel like. You file a flight plan of where you’re going. As you face time flying by, file a flight plan for that day; seize that day. Don’t just let that day happen to you. Pray for it, plan for it, make it count.

Well used days may fly by just as fast, but they’ll land you where you want to land.

Respectfully Submitted,

Fireplex

Chest/Arm Chusher – Gritmill 10/21/26

Box Car, Coin Slot, Fireplex, Ruxpin, Semi, Shutter / Leave a Comment / DE, Milford, The Grit Mill / By Jason Dypsky

QIC: Semi

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

Tabata – 30 seconds / 15 seconds

Coupon Trident
Flutter kick with coupon over head

Kneeling bicep crusher
Kneeling merkin

Mike tyson with sit through
Bear plank Coupon tap

Kneeling chest crusher
Kneeling diamond merkin

Wall sit calf raise
Wall merkin

20 Curls for the girls

3rd F
Tony Robbins
3 questions
1) What are you going to focus on?
= feeling
Focus, think as software.
a) What do you have or what are you missing
b) What can you control or what can’t you control
c) Past, present, future
2) What does this mean?
3) What am I going to do?
Meaning = emotion

What the brain does –
Distort
Delete
Generalize

1) Focus
2) Meaning
3) Action

Focus on:
1) What you have
2) What you can control
3) The balance between present and future

https://www.facebook.com/share/v/1DvkqCQhaq/

Number Rama
Name Rama
COT

6 HIM showed today: Semi, Shutter, Boxcar, Coin Slot, Ruxpin, Fireplex

Another Dumb Semi Q

Chattahoochee, Coin Slot, Fireplex, Probe, quattro, Semi, Streudel / Leave a Comment / CHOP, DE, Milton, DE / By Jason Dypsky

QIC: Semi

Warm-a-Rama

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

Yukon’s Revenge

Bolt, Box Car, Bunt, Chattahoochee, Chauffeur, Cowbell, Fireplex, Klinger, Motown, Pick, Pusher, quattro, Ruxpin, Stutter, TRex, Yukon / Leave a Comment / Aegis, DE, Georgetown / By Johnny Hopkins

Date: 07/25/2026

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

Where Deez ?

Chattahoochee, Coin Slot, Drago, Fireplex, Probe, Retail, Streudel, Toy Soldier / Leave a Comment / CHOP, Milton, DE / By Johnny Hopkins

Date: 07/21/2026

AO: CHOP, Milton, DE

PAX: Chattahoochee, Coin Slot, Drago, Fireplex, Probe, Retail (Downrange), Streudel, Toy Soldier

QIC: Fireplex

Warm up

SSH – 20 IC

Cherry Pickers – 15 IC

Bolt 45’s – 15 squats full up to half-way down, 15 squats half-way down to full down, & 15 full motion squats (4 Count). All completed IC.

Imperial Walkers – 15 IC

Hydraulic Squats – 10 IC 6 Count)

The Thang

Mosey to “Oh Hill No”. All Pax completed a Dragon Crawl up the hill and a Mosey back down before completing 10 SSH’s, 10 Squats, 10 merkins, & 10 Big Boy Sit-ups. Plank for the Six. Pax completed a Crawl Bear up the hill and a Mosey down and then completed 9 SSH’s, 9 Squats, 9 Merkins & 9 Sit-ups. Plank for the Six. Pax completed a Lt. Dan up the hill and a Mosey down and then completed 8 SSH’s, 8 Squats, 8 Merkins & 8 Big Boy Sit-ups. Pax completed a Bear Crawl up the hill and a Mosey down and then completed 7 SSH’s, 7 Squats, 7 Merkins & 7 Big Boy Sit-ups. Plank for the Six. Pax completed an Inch Worm up the hill and a Mosey down and then completed 6 SSH’s, 6 Squats, 6 merkins & 6 Big Boy Sit-ups. Pax completed a NUR up the hill and a Mosey down and then completed 5 SSH’s, 5 Squats, 5 Merkins & 5 Big Boy Sit-ups. Plank for the Six. After the 3^rd F Message Break, all Pax Completed 10 SSH’s, 10 Squats, 10 Merkins & 10 Big Boy Sit-ups before Moseying back to the CHOP.

F3 Message – Since I had nothing prepared because Deez fartsacked, I did NOT have a prepared 3^rd F message. The 3^rd F consisted of going around the group and asking each attending Pax to talk about what F3 has meant to them and what impact it has had on their life. All in attendance participated.

Count-O-Rama, Name-O-Rama, and the Circle of Trust. Prayers were offered for multiple needs within the attending PAX, but please keep all our HIM in your thoughts and prayers.

Respectfully Submitted,

Fireplex

“Bmud Nur” or Dumb Run

Chattahoochee, Fireplex, mad dog, Probe, Streudel, Toy Soldier, Woodstock / Leave a Comment / CHOP, Milton, DE / By Johnny Hopkins

Date: 06/16/2026

AO: CHOP, Milton, DE

PAX: Chattahoochee, Fireplex, Mad Dog, Probe, Streudel, Toy Soldier, Woodstock

QIC: Fireplex

Warm up

Bolt 45’s – 15 squats full up to half way down, 15 squats half way down to full down (Monkey Humpers were substituted to welcome the late arrival of Streudel), & 15 squats full motion. All completed IC as a 4 count.

SSH – 15 IC

Windmills – 15 IC

Hydraulic Squats – 10 IC – 6 Count

Captain Therkins – 1 Big Boy to 4 American Hammers: 5 merkins. Ascending up to 10:40

Imperial Walkers – 20 IC

The Thang

1^st & 10 Routine per the Exicon…Well sort of….:)…..Perform 10 burpees and 1 merkin. Nur up the Chestnut Street Hill and run down. Perform 9 burpees and 2 merkins. Nur up the hill and run down. Perform 8 burpees and 3 merkins. Nur up the hill and run down. You recognize a pattern developing here. Pax took a break for the 3^rd F (see below) after completing the round of 5 burpees and 6 merkins. After the break for the message, all HIM completed the rounds down through 1 burpee and 10 merkins with a final Nur up the hill and the run down.

Count-O-Rama, Name-O-Rama, and the Circle of Trust. Prayers were offered for multiple needs within the attending PAX, but please keep all our HIM in your thoughts and prayers.

Going Back To Where It Started

Scripture: Mark 1:16

From: Monday, March 4, 2002

Anniversaries can throw another log on the old romantic fire. Our kids watch the video of their wedding. They didn’t have video in those primitive days when my wife and I were married, but we do have an audio tape of our wedding. And it’s great to revisit the day that our marriage began and to hear what we promised each other, and to remember the passion of our first love.

I’m Ron Hutchcraft and I want to have A Word With You today about “Going Back To Where It Started”.

Something renewing happens when we go back to where our marriage began – you’re reminded of the wonder of your relationship. That may be the kind of touch your relationship with the Lord Jesus needs right now. And right now He may be calling you back to where it all began.

He did that with His first disciples in our word for today from the Word of God. It begins outside the empty tomb of Jesus, where He has just walked out of His grave under His own power. His disciples don’t know it yet. They’ve watched their dreams turn to nightmares, their hopes turn to despair as the Man to whom they’ve given their lives was nailed to a cross.

As the women who were the first to see the risen Christ fall at His feet to worship Him, He says, “Go and tell My brothers to go to Galilee; and there they will see Me.” Galilee? That’s some 90 miles away – on foot! Why not Jerusalem where they already are? Well, the Bible says, “The eleven disciples went to Galilee, to the mountain where Jesus had told them to go. Then Jesus came to them and said, ‘All authority in heaven and on earth has been given to Me. Therefore go and make disciples of all nations. And surely I am with you always, to the very end of the age.'”

Jesus is preparing them for a mission and for a spiritual greatness that they could never have imagined. But He asks them to go to Galilee for that. So why Galilee? Well, the Bible doesn’t spell out the reason, but I can tell you at least one reason. Galilee is where their whole walk with this amazing Savior began. It was in Galilee that most of them met Him. It was in Galilee that they first saw what Jesus could do. It was in Galilee that they first heard – and answered – His call, “Come, follow Me” (Mark 1:16-18).

So something very exciting is happening here. Jesus takes His disciples back to where it all started so He can take them where they’ve never been before! He may be wanting to do the same for you. You’ve gotten entangled with all those responsibilities you have, those scars you’ve gotten – maybe from other believers, those frustrations, and all that busyness. Jesus knows you need to go back to Galilee. In your heart, would you let Him take you back to how He rescued you from your sin, to that time He spared you, to the time He healed you, and to the time He first showed you that He was calling you to serve the King of Kings.

Remember the passion of your first love for Him – the promises you made to Him – the wonder of belonging to Jesus. Maybe you’ve lost your focus. It’s time to go back to Galilee – back to where you knew what you have forgotten recently – that it’s all about Jesus. Its not all about church or Christianity or Christians or Christian work. It’s all about Jesus. You knew that back then. He wants to take you back to where it all began – so He can take your life where it’s never been before!

Respectfully Submitted,

Fireplex

Tabata Block Party

Box Car, Bunt, Chauffer, Fireplex, Motown, Probe, Semi, Yukon / Leave a Comment / Aegis, DE, Georgetown / By Jason Dypsky

QIC: Semi

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

Chest/ABS Tabata 3/19/26

Chattahoochee, Fireplex, Flipper, Mr. Mom, Semi, Streudel, TRex / Leave a Comment / CHOP, DE, Milton, DE / By Jason Dypsky

QIC: Semi

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 park

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
Stand Firm and Act Like Men

Modified diamond merkin
Modified wide merkin

Kneeling heel taps – inside with opposite hand
Reverse plank walk

Mosey back to AO

Number Rama
Name Rama
COT

7 HIM showed today: Semi, Fireplex, Chattahoochee, TRex, Mr. Mom, Struedel, Flipper

CHOP Tabata 2/19/26

Chattahoochee, Fireplex, Flipper, Motown, Probe, quattro, Semi, Streudel, TRex / Leave a Comment / CHOP, DE, Milton, DE / By Jason Dypsky

QIC: Semi

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 – 25/12

Modified merkin
Squat to coupon

Lung
Split squats

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
(3/4 round due to time)

Number Rama
Name Rama
COT

9 HIM showed today: Semi, FNG (Flipper), Probe, Struedel, Fireplex, Quattro, Motown, Chattahoochee, TREX

Semi Hard

Bunt, Chattahoochee, Chauffeur, Fireplex, quattro, Semi, TRex / Leave a Comment / Aegis, DE, Georgetown / By Johnny Hopkins

Date: 01/31/2026

AO: Aegis, Georgetown, DE

PAX: Bunt, Chattahoochee, Chauffeur, Fireplex, Quattro, Semi, TRex

QIC: Fireplex

Warm up

SSH – 30 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

Windmills – 15 IC

Mountain Climbers – 20 IC

Jiminy Crickets – 10 OYO

Hydraulic Squats – 10 IC (6 Count)

The Thang

At the Aegis, Pax completed the Route 66 routine at the County Building. 1 lap around the County Building and complete 1 burpee. A second lap around the County Building and complete 2 burpees. Rinse and repeat until reaching 7 burpees.

Pax moseyed to the Georgetown Firehouse to complete a Mike Tyson set of 7’s in the back parking lot utilizing a bear crawl to traverse the distance between the station wall and a set of parking bumpers. Pax completed 1 Mike Tyson at the wall and bear crawled across to the parking bumpers to complete 6 Mike Tyson’s, then bear crawled back to the wall for 2 Mike Tyson’s and back to parking bumpers for 5 Mike Tyson’s. Rinse and repeat until the number of evolutions was reversed from where it began.

Pax moseyed back to the County Building Parking Lot.

Spartan Run Routine – Run/sprint approx. 50 yards or so across the County Building parking lot light and drop and do 10 merkins. Plank until all PAX are complete. Run/sprint 50 yards back to the starting point and complete 10 merkins. Plank for the 6. Pax completed 6 reps for 60 merkins for the exercise.

Pax finished strong with a Toy Soldier set consisting of 100 LBC’s, 50 E2K’s each side, and 25 Big Boy ‘s.

F3 Message 01/31/26

Sick of Winter, Ready for Spring

March 14, 2024

There I was, digging out the sweaters again, turning up the thermostat, and hoping the weatherman was wrong about snow and ice.

But, I had no right to gripe. That year, some cities ran out of salt for their streets, were “whomped” with storm after storm, and some places even got mountains and mountains of snow.

If you moved to one of those snow-swamped places, it would be easy to say, “It’s always going to be winter. This much snow is never going to melt. It’s just going to keep coming.”

But nope. It won’t always be winter. There’s hope. And hope has a name – spring. No matter how high the snowdrifts are, how endless the parade of winter storms, spring always comes. And that helps me grasp just what that precious word “hope” is all about.

Hope-less means things can never change. But hope means things you’ve never been able to change can change because hope has a name. His name is Jesus. He’s the One of whom the Bible says in Hebrews 6:19, “We have this hope as an anchor for the soul, firm and secure.”

As a follower of Jesus, I can be – for the hope-starved people around me – living proof that He could change what I could never change. Because of Jesus, a parent can change. A husband or wife can change. A family can change. Because of Jesus, a temper can change, a life of depression, or a fear of death. Jesus changes control freaks, chronic worriers, fearful people, and people who have always been defined by their pain.

There’s a magnet in us that attracts people to our Jesus. It’s not our beliefs, the meetings we go to, the bad things we don’t do. It’s our hope. The Bible says folks will want to know “the reason for the hope you have” (1 Peter 3:15).

When you meet Jesus, you experience the ultimate makeover miracle: “If anyone is in Christ,” the Bible says, “he is a new creation; the old has gone, the new has come!” (2 Corinthians 5:17). So we have hope to give! Hope of Jesus changing our dark side, our fears, our relationships, our eternity.

The most powerful tool I have to open a heart to Jesus is my story – my Hope Story. Because what people want to know about Jesus is, “What difference does He make?” Your Hope Story tells about how your stressful times are different because of Jesus – and your lonely times, your sad times, your wounded times. The difference Jesus makes when there’s bad news from the doctor, when your family’s in chaos, when the one you were counting on walks out the door, or when you stand by the casket of the one you love.

People can argue with your beliefs. They can’t argue with your Hope Story. Once you were “blind.” Now you “can see.” The only explanation is Jesus.

I always want to be looking for natural opportunities to share some part of how my life is different because of Jesus. As you listen to a person’s story, the door opens for you to tell your story. And how His story – His dying for you – has changed your story and could change theirs forever. I am, and all my spiritual brothers and sisters are, living proof that it doesn’t always have to be winter.

Spring comes when Jesus comes. And maybe you’ve never experienced that hope for yourself. Today Jesus stands ready to give you the new beginning that your heart is hungry for. I’d love to introduce you to Him and help you know how to get started with Him. If you’d like to learn more about how to get started with Jesus, I encourage you to head to ANewStory.com. It’s time for spring.

Respectfully Submitted,

Fireplex