Hoss

Let’s Say Hill-O to Chet

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Date: 11/09/2023

AO: CHOP, Milton, DE

QIC: Fireplex

PAX: Bunt, Chattahoochee, Hoss, Probe, Struedel, Fireplex

Warm up

SSH – 20 IC

Cherry Pickers – 15 IC

Four Count Freddie’s – 30 IC

Bolt 49’s –  I lost count but it was supposed to be as follows… 15 squats full up to half way down, 15 squats half way down to full down, & 15 squats full motion.  All completed IC as a 4 count.

Windmills – 15 IC

EMT/Firefighter Chet Reynolds walked by our workout during our time at the Firehouse.  Everyone wanted to stop to say Hello to Chet.

Mosey to Oh Hill No

The Thang 

The Modified Slugger & Toy Soldier Routine.  Crawl Bear up the Hill and Bear Crawl down and complete 20 Diamond Merkins, 20 wide armed merkins and 20 Hand Release Merkins.  Nur up the Hill and mosey down and complete Aiken legs – 20 squats, 20 box jumps, 20 lunges (10 each Leg), 20 split Jacks (10 each Leg).    Inch worm up the hill and Nur down and complete a Toy Soldier Set 100 LBC’s, 50 E2K’s each side and 25 Big Boys. 

Mosey back to the CHOP. 

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.   

F3 Message 11/09/23

BELIEVING IN SPRING

Hope is hard to come by during the “winter” seasons of your life, like the loss of someone you love. Sometimes someone close to you dies suddenly, and the grief is almost unbearable. You are overwhelmed.

You are able to talk about the hope factor when your life is anchored to a personal relationship with the one who created you. You can know that death cannot ultimately win. Death is reduced to being a painful interruption. It can be very painful, but only an interruption.

In 1 Thessalonians 4:13 of the Word of God, it talks about those who have already died. It says, “We do not want you to be ignorant about those who fall asleep, or to grieve like the rest of men,” listen to this, “who have no hope. We believe that Jesus died and rose again and so we believe that God will bring with Jesus those who have fallen asleep in Him.” Verse 17 says, “We who are still alive and are left will be caught up together with those people in the clouds to meet the Lord in the air. And so we will be with the Lord forever.” Notice it says “…we do not grieve as others who have no hope.”

The winter will not last. The reunion in the spring is sure to come and will last forever. This is because Jesus died to remove the great separator of sin; the sin that separates us from God and from each other. Jesus conquered death the moment He walked out of His grave. He assures those who belong to Him that they will share His victory over death. Jesus is the living Savior who gives eternal life to those that are His.

So what is hope? It’s the confident expectation that there is something better than this. It’s what gets you through an otherwise depressing winter. There will be a spring. What you see isn’t what you get! Maybe it’s winter for you right now. The pain, the struggle, and the wounds are very real. If what you can see now is all there is, the outlook is bleak, but this is not all there is if you belong to Jesus.

The Bible describes it this way, “Christ in you, the hope of Glory” ( Colossians 1:27). Do those three words describe you in Jesus – Christ in you? Your relationship begins the day you do what the Bible says, “To all who received Him, to those who believed in His name He gave the right to become the children of God” ( John 1:12). As the Bible asks so beautifully, “If God is for us who could be against us?” ( Romans 8:21).

If you’re short of hope, there is Jesus. The very hopelessness of this winter you are in could be the very thing that drives you to His waiting arms and to the hope only this living Savior can give. With Jesus you can live in real hope. The confident expectation that there will be something better than this is guaranteed by the Son of God Himself. He will bring the spring.

Respectfully Submitted,

Fireplex

What the Hill Pooh

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Date: 03/23/2023

AO: CHOP, Milton, DE

QIC: Pooh VQ

Warmup

SSH – 20 IC

Moroccan Night Clubs – 30 IC

Cherry Pickers – 20 IC

Imperial Walkers – 20 IC

Bolt 45’s

The Thang

Moseyed to “Oh Hill No” where Pax completed a bear crawl up the hill and a crawl bear down. Then each Pax completed 10 burpees, 20 merkins, and 30 squats. Plank for the six. Pax Nur’d up the hill and ran down and completed 10 burpees, 20 merkins, and 30 squats. Plank for the six. Pax Nur’d up the hill and ran down and completed 25 LBC’s, 25 flutter kicks, and 25 squats. Plank for the six. A break was taken for the 3rd F Message. Then each Pax completed a bear crawl up the hill and a crawl bear back down and completed 5 of the 6 previously identified exercises at their discretion. Plank for the six. Pax mosey’d back to the AO for a round of Mary to finish the beatdown.

The beatdown ended with a COT with a name-o-rama, announcements, and a prayer.

F3 message 03/23/2023

God created humans in His image. We have the distinction of being designed on the model of our creator and Lord. As such, we are treasured by Him. We should take note that those around us are also made in the image of God. That person in line at the grocery store, that face on social media, that server at dinner — all are made in God’s image, and God cherishes them all. They are all human beings and creations of God. Knowing that we are all made in the image of God should prompt us to see value in others. God calls us to love one another. Seeing value in everyone is not the same as agreeing or being best friends with everyone. Instead, it means showing all people the love of Christ through what we do and how we treat them. Each person brings value to the world and to God’s kingdom. We all have purpose, and we should treat all people mindfully and with great respect because God has deemed them of value.

Respectfully, POOH

More chest pump

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Warm-a-Rama

15 seal jacks i/c
10 mountain man pooper i/c
30 merrockin night club i/c
15 plank jacks i/c
10 hip circles each direction oyo
15 seal waves i/c

The Thang

Bolt 45 with toes raised

Split into 4 groups

Timer group
Jail breaks across parking lot and nur back x 2

Other groups are AMRAP of the following exercises:

Abyss merkins
Swerkins
Pretzel sticks

3rd F
WHY DOGS LIVE LESS THAN HUMAN

Here’s the surprising answer of a 6 year old child.

Being a veterinarian, I had been called to examine a ten-year-old Irish Wolfhound named Belker. The dog’s owners, Ron, his wife Lisa, and their little boy Shane, were all very attached to Belker, and they were hoping for a miracle.

I examined Belker and found he was dying of cancer. I told the family we couldn’t do anything for Belker, and offered to perform the euthanasia procedure for the old dog in their home.

As we made arrangements, Ron and Lisa told me they thought it would be good for six-year-old Shane to observe the procedure. They felt as though Shane might learn something from the experience.

The next day, I felt the familiar catch in my throat as Belker‘s family surrounded him. Shane seemed so calm, petting the old dog for the last time, that I wondered if he understood what was going on. Within a few minutes, Belker slipped peacefully away.

The little boy seemed to accept Belker’s transition without any difficulty or confusion. We sat together for a while after Belker’s Death, wondering aloud about the sad fact that dogs’ lives are shorter than human lives.  Shane, who had been listening quietly, piped up, ”I know why.”

Startled, we all turned to him. What came out of his mouth next stunned me. I’d never heard a more comforting explanation. It has changed the way I try and live.

He said, ”People are born so that they can learn how to live a good life — like loving everybody all the time and being nice, right?” The six-year-old continued,

”Well, dogs already know how to do that, so they don’t have to stay for as long as we do.”

Live simply.
Love generously.
Care deeply.
Speak kindly.

Remember, if a dog was the teacher you would learn things like:

• When your loved ones come home, always run to greet them.
• Never pass up the opportunity to go for a joyride.
• Allow the experience of fresh air and the wind in your face to be pure Ecstasy.
• Take naps.
• Stretch before rising.
• Run, romp, and play daily.
• Thrive on attention and let people touch you.
• Avoid biting when a simple growl will do.
• On warm days, stop to lie on your back on the grass.
• On hot days, drink lots of water and lie under a shady tree.
• When you’re happy, dance around and wag your entire body.
• Delight in the simple joy of a long walk.
• Be faithful.
• Never pretend to be something you’re not.
• If what you want lies buried, dig until you find it.
• When someone is having a bad day, be silent, sit close by, and nuzzle them gently.

That’s the secret of happiness that we can learn from a good dog.

Round 2

Timer group  –  side shuffle across the parking lot and back

Derkins
E2K
Hand release merkins

BTW for 5 chicken peckers i/c

Round of Mary
Gas pumpers
4 count Freddie
Flutter kick
Hello dollies
Crab jacks

Number-Rama
NAME-A-RAMA
COT

18 HIM Showed today: Semi, Fireplex, Chattahoochee, Wood, Bunt, Quattro, Hoss, Streudel, Wildwing, Deez, Flatbottom, Piglet, Snagelpuss, Kewzie, Whirlybird, Looney Toons, Yukon, Probe

https://photos.app.goo.gl/ibngzY7U6D5uvYGMA

Roll & Rock

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QIC: Chappie

Date: 2/28/23

A double-deuce of PAX (22) won #thatfirstbattle and posted for YHC’s Roll & Rock workout: I.e. Roll the dice and rock out the reps and run. So it could be called Reps & Run as well, but that’s just not as catchy. YHC has been on a hiatus so it was good to be back out in the Gloom. Welcome to this morning’s two FNG’s: Lil’ Joe (yes, Hoss brought him) and Snagglepuss; so named because he posted last week, but he exited Stage Left after YHC Rick Rolled him. IYKYK. Oh, there were many other nickname options like Houdini, Stage Left, Casper, Walk-Off, etc., however, when an FNG states he doesn’t particularly like a name, well, he gets THAT name–it’s just the F3 way! Lol. Again, welcome to F3FirstState Lil Joe and Snagglepuss! That being said, here’s how things went down…

COP/Official Disclaimer given

WARM-O-RAMA:

  • SSH – 18 IC
  • Hip Circles – 10 L, 10 R OYO
  • The MOTIVATOR – Always a crowd-pleaser
  • Cherry Pickers – 18 IC
  • Imperial Walker – 15 IC

THE THANG: (no standing around, no stopping, only Planking acceptable)

The Brief: Roll the Dice & Rock the reps, then run. Clydesdales run the short lap (.27 miles); Shivering Whippets run the long block (.05 miles)

Round 1 – Rolled a 14

  • Burp-Jacks – 14
  • 4-Count Freddie’s – 14 IC
  • A2G Squats – 14 IC

Run around respective blocks

Shared 3rdF, check it out at this link: https://www.instagram.com/reel/CnmhFsXL0Z0/?igshid=YmMyMTA2M2Y=

Here’s YHC’s adapted hard copy:

This is from Skip Bertman when he was head baseball coach at LSU and led the Tigers to 5 National Championships: Let’s say you have 25 nickels to represent 25 guys on the team, in your group, or at your respective workplaces. (Bertman stacks the nickels)

Boy, they’re easy to stack, aren’t they? We can put ’em right on top…on top of one another, and you can stack all 25, not much of a problem. We can stay together, we can be one. But, boy, if you have one guy, bent out of shape, not in the system; some guy who’s not with it (kinda just settled on doing his own thing his own way). I guess we could carry him for awhile [places bent nickel on top of stack]. If you had two guys, maybe we can carry…maybe two guys like that [places 2nd bent nickel on stack]. But they can offer no foundation, you see. If they’re bent out of shape, not with the team, group, or company) there’s no chance that we’re going to be able build on top of these guys [places bent nickels on bottom and tries placing others on top]. There’s no chance they can help any of us. If we try and put ’em in the middle and we try and stack some guys on them, but they’re bent out of shape—their altitudes are different than the rest…it’s just not going to happen, boys! [Bertman places bent nickels in middle with nickels on top, they fall]. You can’t be bent out of shape (just doing your own thing, in your own way, if your part of something bigger). HIM gotta be with the team (the group, the company and they gotta stay together and gotta be One as they strive to carry out the mission of that team, group, or company that hired them. Or as Skip Bertman said, “You gotta remember the nickel demonstration.”

Time to roll again…

Round 2 – Rolled a 6

  • Bearcrawl out/Crawlbear back (count only left step) – 6 steps
  • Dying Cockroaches – 6 IC (double count)
  • Lunges (count only left step) – 6 out/back

Run respective blocks

Round 3 – Rolled a 15

  • Hand-Release Merkins – 15 OYO
  • Triple Threat Gas Pumpers (side-middle-side) – 15 IC
  • MJB’s – 15

Omaha due to time: All PAX run short block

  • Clydesdale total run distance = .81 miles
  • Shivering Whippets total run distance = 1.27 miles

Note to self: Mumblechatter Radar detected words to the effect, that, “We need to do some more running...”

COT:

  • Number-Rama – 22 PAX
  • Name-O-Rama – FNG’s named Lil Joe & Snagglepuss
  • Announcements: Happy 51st Birthday to Ruxpin…REEESPECT! ShamRuck (family ruck) coming up Friday, March 17 @ 6:30. Stepping off from the Aegis AO. ShamRuck FAQ’s: see Deez.
  • Prayers: T-Rex’s dad; travel mercy for Chauffer; Blockbuster’s success going before Soldier-of-the-Month Board today, etc., and for God to help us all to be HIM instead “bent nickels”

YHC is glad to be back out. Thanks men!

Chappie, out!

Moving Parts, Too Many?

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Date: 1/12/23

QIC: Chappie

YHC jumped in to fill the gap as requested by Bunt who was out of town. 23 PAX won #thatfirstbattle and posted for yet another multi-station workout, which YHC confesses may have had too many moving parts. Nonetheless, those who did the work got “gassed”–says Quattro. Several PAX dressed in red to honor Cardinal from F3Knoxville, who actually collapsed and died during his VQ just yesterday, 1/11. (Forgive Streudel’s laughter in Name-O-Rama, he wasn’t aware why the PAX next to him announced “Cardinal!“) Cardinal leaves behind his M, Andrea, and 2 young children, Clay and Evie. Our hearts go out to the family and F3 PAX who were with him when he died. There are no guarantees that we’ll have our next breath…let’s live like it! And let’s be prepared for eternity!

As mentioned, there may have been too many moving parts. Still, here’s how it all went down…

WARM-O-RAMA:

  • SSH – 51 IC
  • Imperial Squat Walker – 15 IC
  • Tempo Merkins – 10 IC
  • Italian Night Club – 51 IC
  • Cherry Pickers – 15 IC

>>>>>>Mosey to H.O.B.

THE THANGITY THANG: (WORKOUT RULES below)     

PAIR UP for Stations: Run counter-clockwise aroun stations, stopping to do the workour (if bags are available)

CONE #1 • 40lb sandbags – 40 OH Presses, then go to next station; if there’s no sandbag, keep running all the way around…

CONE #2 • 40lb sandbags – 40 Sandbag Curls, go to next…

CONE #3 • Long Sit/Cross Legs – 30 reps, Single Count (Grab a card, do exercise, before moving on. KEEP YOUR CARDS!)

CONE #4 • 40lb GORUCK BAGS – 10 Sandbag Burpees (clean & toss), go to next…

CONE #5 • 20lb Medicine Balls – 10 OH Squat Thrust & Catch or Slams, go to next.

CONE #6 • X’s & O’s – 25 Single count (Grab a card, do exercise, before moving on. KEEP YOUR CARDS!)

CLOSING GAME OF WAR:  2 lines/2 teams: I. De. Clare. War! Winners: No exercise Losers: Exercise on winning card.

OVERALL WORKOUT RULES:

  1. Move in Pairs
  2. Spread out among 6 stations/directions are in chalk at each CONE.
  3. GOAL: Keep moving! Rule: If you see a PAX walking you may Grab a card from the deck, charge them with it (they do exercise) AND you get to exchange it with and keep the highest card from their hand (no exercise charged to you!)
  4. If there’s no bags at a station, rock on! (Keep running till you’re able come around and complete all stations.)
  5. After each time at the ab stations (3&6), grab card from deck, do the exercise, but keep your cards to the end. Try to get 3 cards.
  6. Once you’ve done a station you’ve completed that station. By-pass it if already done. DO NOT throw down actual sandbags!

Bonus: RETURN TO AO WITH ALL THE COUPONS, AND WITH WATER IN MOUTH (Spit it out/Swallow it no Burpees!) Due to time no Burpees were rewarded, however, several PAX did them after BOM. Growing success—most of the PAX succeeded at this crazy exercise invented by the Apache Indians (who ran great distances while holding water in their mouths)

Wait a second! 23 PAX/24 Waters…who didn’t drink up?

3rdF shared prior to the round of I Declare War:

Navy Seal, Admiral McRaven, told this training story during a commencement address:

He said, “Every day during training you were challenged with multiple physical events. Long runs. Long swims. Obstacles courses. Hours of calisthenics, something designed to test your mettle. Every event had standards, times you had to meet. If you failed to meet those times, those standards, your name was posted on a list. And at the end if the day those on the list were invited to a circus.

A circus was 2 hours of additional calisthenics, designed to wear you down, to break your spirit, and to force you to quit. No one wanted a circus. A circus meant for that day that you didn’t measure up. A circus meant more fatigue, and more fatigue meant that the following day would be more difficult, and more circuses were likely. But at some time during training everyone, everyone, made the circus list.

An interesting thing happened to those who were constantly on the list: Over time those students who did 2 hrs. of extra calisthenics got stronger and stronger; the pain of the circuses built inner strength and physical resiliency.

Life is filled with circuses. You will fail. You will likely fail often. It will be painful. It will be discouraging. At times it will test you to your very core. IF YOU WANT TO CHANGE YOUR WORLD—don’t be afraid of the circuses!”

In 1 Cor. 9:24-27 Paul used this kind of physical training as an illustration to tell of something of greater importance—living for Christ.

“Don’t you not know that those who run in a race all run, but only one receives the prize? Run in such way that you may win. And everyone who competes in the games exercises self-control in all things. They do it to receive a perishable wreath, but we an imperishable. (More important.) Therefore I run in such a way, as not without aim; I box in such a way, as not beating the air; but I beat my body [discipline] and make it my slave, lest possibly, after I have preached to others, I myself should be disqualified.”

The Bible gives this allegory to tell us that to cross the finish line effectively it’s going to take work. Not to earn it, but it just takes work AND because, like any athlete or any man, there will be times when we just don’t feel like putting in the work [out]. T.D. Jakes reminds us, “Your feelings will never cooperate with your dreams. Beat your feelings into captivity. Because when you beat your feelings into captivity, that is what discipline is!”

This sounds like Admiral McRaven, except that it stretches across the spectrum from physical training to the things we face in our everyday world… “Life is filled with circuses. You will fail. You will likely fail often. It will be painful. It will be discouraging. At times it will test you to your very core.”  IF YOU WANT TO CHANGE YOUR HOME, YOUR WORKPLACE, YOUR COMMUNITY, AND YOUR WORLD—IF YOU WANT TO BE A H.I.M., don’t be afraid of the circuses!” [Anticipate and expect to do the extra work]

COT:

  • Name-O-RAMA – 23 PAX
  • Announcements: SLT Meeting tonight @ Tequila Real, 6:30 pm; Roving RuckF3st Friday stepping off at Georgetown Circle in the Gloom; Quattro need girls clothing and school supplies for trip to girls orphanage
  • Prayers: Quattro as he’s preparing for mission trip to El Salvador; Cardinal’s M and children and the PAX with Cardinal when he died during the workout.

Honored to stand in for Bunt in his absence, thankful for the opportunity to Q

Chappie, out!

Tabada 1/3/2023

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QIC: Semi

Warm-a-Rama
13 seal jacks i/c
20 mountain man pooper i/c
23 Moroccan night club i/c
13 seal waves i/c
10 hip circles  oyo each direction
23 Windmill i/c

The Thang
Every PAX grab 1 large coupon and 2 small coupons

Tabada 
20 second on, 10 second off = 1 round
10 rounds of 6 excercises
Curls – palms up, hammer
Flys (shoulders on large coupon) – palms up, palms in
Squats – 6″, wide
Bench press (shoulders on large coupon) – elbows in, palms together
Holding chair chest squeeze – extended, close
Abs – gas pumpers, lbcs 

3rd F

2023 is about discipline
Decide what you want
Write that down
Make a plan
Work on it
EVERY
SINGLE
DAY
Your competition isn’t other people
Its YOUR PROCRASTINATION
It’s the knowledge you neglect
Compete against that
Conquer yourself
Master the universe within

Number-Rama
NAME-A-RAMA
COT

25 HIM showed today; Pooh, Sherlock, Ruxpin, Beeker, Semi, Mr. Mom, Hoss, Streudel, Woodstock, Quattro, Chauffer, Whirlybird, Bunt, Deez, Nuts, Phyfe, Gee-eye, Probe, Spreader, Chattahoochee, Fireplex, Roscoe, Looney Toons, Drago, Wood

Let It Glow!!

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The Beatdown…
Station 1:

triple threat merkins

LBCs

air squats

flutter kicks (4 count) 

Lap and Glow Stick Switch

Station 2:

 iron mikes (25 each leg)

mountain climbers (4 count)

leg raisers

Coupon curls 

Lap and Glow Stick Switch

Round 1 at each station: 40 reps each exercise (lap and glow stick swap)

Round 2: repeat with 30 reps (lap and stick)

Round 3: repeat with 20 reps(lap and stick)

Round 4: repeat with 30 reps  (lap and stick) 

3rd F:

While in Church last week, some guy talking up front made a profound statement that honestly made me feel a lot better about the Christmas season, and my thoughts concerning the gift of Jesus all together.  He said something to the tune of… “Jesus is the light during this season, and throughout every other season.” Id been thinking about that same thought a lot leading up to Christmas and Id been making that connection a lot ever since our family committed ourselves to following Jesus  during our baptism in August. To be honest, leading up to the baptism I had this sense of complacent calm that after we publicly pronounced our faith as a family… the commitment was openly made and the path with Jesus would just appear naturally, easily, and fluidly. While some of what I thought would happen was true, what took me by surprise was the overwhelming challenge that would hit me soon after. This path was going to be rewarding in so many ways, but it would not be without it’s hurdles, because the road bumps that I once ignored and dodged, or solved by taking the easy solution, now presented them selves as an obstacle that I had to handle in a way that He would be proud of. Take for example us… we’re all members of a society in which we’re trying to do the best we can. And with that, we have a huge responsibility to be a faithful role model. And to piggy back off whirlybird… your kids (and everybody else around you both old and young) do watch you. When you cuss when you smash a finger, when you lose your temper in traffic, when you tell your wife you love her and make her tea in the morning, when you own up to a mistake, and even when you think their eyes are closed with you during prayer… They’re always watching to see what they can learn from you. The big questions is, what are you showing them? From that knowledge I think it’s important that we own, accept, and embrace the challenge of not only knowing about the Lord, but truly walking so instep with Him so that anybody who’s watching knows exactly where you stand, and the sense of security and resolve that a Christ centered life gives you. Coupled with that incredible challenge is understanding and admitting that things aren’t always easy, we screw up… and we aren’t perfect. There’s an amazing path laid out in front of all of us that leads to forgiveness and salvation. That being said, the path that is laid out will lead you to challenges, tests worse than those in a 7th grade science class, and even some rejection and sadness that will test everything you stand for. The guidance and comfort that Jesus provides can give you what you need to conquer all of that. If it’s being a leader…. His words teach about that. If it’s guiding your children…. His lessons are perfect for that. If it’s being a better husband, there’s many important lessons to learn in the Bible, and if it’s commitment to a healthier life that serves as an example to our friends, family, and community (and possibly leads to a sweet patch) there’s wisdom about that too. So what stands in our way??? A commitment to taking that next step, embracing the challenge as one that YOU need to tackle, and walking with Him in order to meet your goal. Accept the challenge, own the challenge, embrace all of life’s hardships as a chance to learn and be blessed. Romans 8:18 reads “For I consider that the sufferings of this present time are not worth comparing with the glory that is to be revealed to us.”  A new year is upon us, and if you happen to stumble on your path or fall into darkness in 2023, Get back up into the light and move forward even faster, because He’s got your back, and those who are watching you will follow. 

Workout Continued…

  • Finish up as many reps at last station as possible with lap and stick swap in between.
  • Chappie lap to cool down!

Announcements and Prayer Time

Stations Everyone!

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DATE: 12/27/22

QIC: Chappie

19 PAX won that first battle and posted at CHOP to take part in YHC’s 200th Post celebration with a good old fashioned stations workout. Truth be told YHC’s been working on this one for weeks, brainstorming and adding items to the 3×5 card on his desk as his Q crept closer. Here’s the 411, the skinny, the low-down…

WARM-O-RAMA:

  • SSH – 25 IC
  • Seal Jack – 21 IC (or, something like that; got rep-jacked by PAX who wets himself every time SSH’s are called)
  • Swartzjack – 18 IC
  • Crab Flippers – 16 IC

THE THANG:

YHC took a brief to explain the stations

Partner Up – Work through stations at each cone.

The WHOLE Idea: KEEP MOVING! thru the 10 STATIONS: (not necessarily in this order, follow instructions on paper at each cone)

  • 20 Abyss Merkins
  • Firehose Pulls (partner resist, cone to cone) Safety brief: Resisting… DO NOT faceplant partner!!
  • 20 Partner Big Boys (interlock/hold ankles)
  • Chairman Lap: 0.27 miles
  • 10 Swerkins
  • 40 Curls for the Girls (w/Cindy)
  • 10 Compass Squats (THE crowd pleaser of the day)
  • 20 Patty Cake Merkins
  • Sandbag Steps (single leg over parking blocks – down & back)
  • 10 Sandbag Burpees

CHANGE IT UP! Big Dice, 3 Options…

+ ROLL SNAKE EYES: No Burpees/No run

+ ANYTHING but SNAKE EYES = 18 Burpees/Long Run (a 0.50 mile mosey around the block)

+ NO ROLL, JUST RUN: Choose the hard thing & do it. No gambles, no negotiations. Just a choice.

3rdF Shared Near End of Workout

TRex asked on Saturday how we did over the past year in achieving our goals. Not many of us responded. Unfortunately that’s probably more often the case than not. In fact, many won’t set goals because they know they’re not likely to keep them, and, therefore, won’t even take the time to seriously think through setting goals.

I can’t say that Ruxpin’s goal was to post for 200 workouts this year. Personally, it was in the back of my mind and perhaps a small’ish goal, but YHC’s real goal was simply to be consistent. Consistency meant working out after being all night helping 2.0’s with issues and dead tired, working out with a head full of snot, working out in the rain, the snow, the hot, the cold, or working out when I just didn’t feel like getting out of the Fartsack. I said it before, and I’ll say it again, I post because I know you guys will be here. I honestly wouldn’t be here if it weren’t for knowing you’re all going to be here. The patch for 100 workouts or 200 workouts isn’t the real reward, CONSISTENCY itself is the reward! I love that F3 is a community of consistency! I heard the quote recently that, “Commitment gets you started, but consistency takes you to the finish.”

So maybe last year you committed to some goals, but came up short because you lacked the consistency to follow through. Keep in mind we have to live out consistency exactly where God has placed us. Maybe things got changed up in the past year. Doesn’t matter, live it out where God placed you. That may mean sacrifice, serving others, or stepping in somewhere to make a difference. (Somewhere uncomfortable and unfamiliar, but nonetheless where you’re called to make a difference.)

Consistency isn’t a once-and-done thing; not once a month, not once a week, but everyday…and sometimes even hourly or moment by moment, depending on the curveball life throws at you. I’ve talked about consistency in posting for workouts, and while consistency here is great and you will benefit by it in Fitness, Fellowship, and Faith—you become stronger, gain endurance, and lose weight; you build deeper and lasting camaraderie; and your belief system/faith is shored-up on a firmer foundation—all of these are only a microcosm of what’s going on in the real world. So consistency, as we’re heading into a 2023 may require making some changes or taking some new steps. Maybe not New Year’s resolutions per se, but commitment to more attainable goals. Goals which are not “possible”, but are better labeled instead as “probable.”

Make changes and take steps that’ll help you live consistently for the Lord, your family, your workplace and for the communities in which you live and serve. That way when crisis comes, your consistency will trump its challenges, there will be no need to panic. You’ll stay committed to family, job, friends, to achieving your goals…especially if you’re first commitment is to the Lord and consistency in your daily walk with Him. Start 2023 by intentionally renewing your commitment to Him. But don’t forget: Commitment only gets you started, consistency takes you to the finish! Be HIM and be consistent.

Each group finished up their last station(s) and YHC called it a wrap: (All made it through the stations at least once)

COT:

  • Number-Rama – 19 PAX said, “There’s a heatwave; it’s back up to 24 degrees so I’m posting!”
  • Name-O-Rama
  • Announcements: SLT (Shared Leadership Team meeting scheduled for Thu. evening Jan. 12, 2023 for strategic planning, etc. Details/Location/Agenda TBD). YHC honored to be among the 2 @f3firstState PAX to earn the 200 Posts patch. #earnednevergiven
  • Prayer: No specific personal; requests offered up besides prayer for those in our Armed Forces away from home over the Holidays and for our first responders.

Always love Q’ing. Thanx to all the men who stuck around to help put gear away.

Chappie, out! Aye!


		

	


 
	



		

	

		
		

			
That’s Not a Hill
			
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			 / CHOP, Milton, DE / By 

		
		

				

			

Date: 12/08/2022





AO: CHOP, Milton, DE.





QIC: Fireplex





Warm up





SSH – 20 IC





Windmills – 15 IC 





Bolt 45’s – 15 squats full up to halfway down, 15 squats halfway down to full down, & 15 squats full motion.  All completed IC as a 4 count.





Hydraulic Squats – 17 IC (6 Count)





Mosey @.5 miles to Holy Hill and took a brief break for the F3Message…see below





The Thang





1st & 10 Routine per the Exicon…Well sort of….:)…..Perform 10 merkins and 1 burpee.  Nur up the hill and run down.  Perform 9 merkins and 2 burpees.  Nur up the hill and run down.  Perform 8 merkins and 3 burpees.  Nur up the hill and run down.  You recognize a pattern developing here.  Rinse and Repeat until you complete 1 merkin and 10 burpees followed by your final Nur up the hill and a run back down.   





Mosey @.5 miles back to CHOP. 





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.   





F3 Message 12/08/22










REMOVING A MOUNTAIN, MAKING A ROAD – #8714





June 4, 2020





The Ozark Mountains of Arkansas and Missouri are known for their rocks. They make for some hard farming, some beautiful views, and some challenging road building. Like this one stretch of highway from Branson, Missouri, to Springfield, Missouri, that they widened. As you slowed down through those construction zones, there were some pretty impressive changes that were taking place. Some places were nothing but solid-rock mountain, but somehow they managed to blast away at those mountains and they literally made a road where a mountain used to be!





I’m Ron Hutchcraft and I want to have A Word With You today about “Removing a Mountain, Making a Road.”





Now if human engineers can do that, don’t you think God can? In fact, God’s mountain-moving ability may be your only hope right now.





Let’s remember the miracle Jesus promised to us, as recorded in our word for today from the Word of God. In Mark 11:23, He says, “I tell you the truth, if anyone says to this mountain, ‘Go throw yourself into the sea,’ and does not doubt in his heart but believes that what he says will happen, it will be done for him. Therefore, I tell you, whatever you ask for in prayer, believe that you have received it, and it will be yours.” Obviously, it’s not the power of your word that removes mountains; it’s the power of God. The words immediately preceding these dramatic promises are these: “Have faith in God.”





But we have a God who does remove mountains that appear as if they could never be moved – in answer to the faith-believing prayers of His children. This might be one of those times when the only way there’s going to be a road for you is if God blows away the mountain that stands in the way. But you can ask Him, you can trust Him to do just that, within the boundaries of His perfect will of course.





Our mountains don’t usually come in the form of some huge rock formations. For you, what blocks the way might be a person whose heart is hard; whose heart needs a miraculous change. God does those. According to Proverbs 21:1, “The heart of the king is in His hand.” Maybe your mountain is seemingly impossible financial obstacles.





That’s the kind our ministry has faced a number of times, and we were facing that as it became clear that God wanted us to build our own headquarters to better carry out His orders. We didn’t have one dollar in a building fund. We had no reserves and no clear idea of where an amount like that would come from. But in less than a year, there was the headquarters, totally debt-free. There was this mountain, and then by God’s power and grace, there was a road.





Maybe it’s going to take a change of leadership in order for there to be a way, a miraculous recovery, or seemingly impossible breakthroughs. But God does all of those. God’s allowed you to run up against this mountain so you would run to the end of you. All our lives, we underestimate and under trust the God we have. There’s way too much of us and way too little of God. And then there it is – that massive mountain looming in the way, so huge there’s nothing you can do to move it. There’s nothing any human solution can do to move it.





Well, praise God! You what? Yeah, praise God! You’ve just reached the end of you and possibly you are at the beginning of unleashing your Lord as never before. I love the promise in Ephesians 3:20, “He is able to do immeasurably more than all we could ask or imagine according to the power that works in us.” I call that a 320 in Ephesians 3:20.





Looking at that mountain, you’d have to say, “No way.” But looking at your all-powerful God, don’t you ever say, “No way.” He blows away mountains and makes a road where you could have never dreamed there would be one, and then you know what? He gets all the glory!





Respectfully Submitted,





Fireplex










		

	


 
	


			

			
		
		
	



	
 
	


	

	
	


	
                
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