Mr. Mom

First Town Shoulder Burn

QIC: Semi


20 seal jacks i/c
20 Windmill i/c
20 seal waves i/c
10 hip circles each direction oyo
20 plank jacks i/c
20 mountain climbers i/c
20 mountain man pooper i/c

The Thang

Each HIM grabs a 2 coupons

Start at 10 and work our way down

Bent over Rows ( both sides)
Chicken peckers ( b2w shoulder tap, double count)
Abyss merkins

Transition between sets;
Murder bunnies
Farmer carry out, Murder bear back

3rd F
Sentinels of the Tomb of the Unknown Soldier

The Sentinels of the Tomb of the Unknown Soldier stand watch 24 hours a day, 365 days a year, in any weather. Sentinels, who volunteer for this post, are considered the elite of the elite 3rd U.S. Infantry Regiment (The Old Guard), headquartered at nearby Fort Myer, Virginia.

After members of the 3rd U.S. Infantry Regiment become ceremonially qualified, they are eligible to volunteer for duty as Sentinels at the Tomb. If accepted, they are assigned to Company E of The Old Guard. Each soldier must be in superb physical condition, possess an unblemished military record and be between 5 feet, 10 inches and 6 feet, 4 inches tall for men or 5 feet, 8 inches and 6 feet, 2 inches tall for women, with a proportionate weight and build.

Would-be Tomb Guards must first undergo an interview and a two-week trial. During the trial phase, they memorize seven pages of Arlington National Cemetery history. This information must be recited verbatim in order to earn a “walk.” 

If a soldier passes the first training phase, “new soldier” training begins. New Sentinels learn the history of Arlington National Cemetery and the grave locations of nearly 300 veterans.They learn the guard-change ceremony, the manual of arms, and methods for keeping their uniforms and weapons in immaculate condition.

The Sentinels must pass multiple tests to earn the privilege of wearing the silver Tomb Guard Identification Badge. First, they are tested on their manual of arms knowledge, uniform preparation and walks. Then, they take the badge test, consisting of 100 randomly selected questions from the 300 items memorized during training. The would-be badge holder must get more than 95 percent correct.

The Tomb Guard Identification Badge is a temporary award until the badge-holding Sentinel has honorably served at the Tomb of the Unknown Soldier for nine months. At that time, the award can become a permanent badge, which may be worn for the rest of a military career. The silver badge is an upside-down, laurel-leaf wreath surrounding a depiction of the Tomb’s front face, the words “Honor Guard,” and figures representing Peace, Victory and Valor. Over 600 Tomb Guards have earned the badge since the late 1950s. 

The Tomb Guards work on a three-relief rotation; each relief has one commander and about six Sentinels. The three reliefs are organized by height, so that those in each guard change ceremony look similar in appearance. The Sentinels wear the Army dress blue uniform, reminiscent of the color and style worn by soldiers during the late 1800s. 

Who’s in Charge

Date: 01/04/2024

AO: CHOP, Milton, DE

Pax: Bunt, Quattro, Wood, T-Rex, Mr. Mom, Chattahoochee, Pooh, Probe, Fireplex, Streudel

QIC: Fireplex

Warm up

Bolt 45’s – 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.

Monkey Humpers – 10 IC

SSH – 20 IC

Windmills – 15 IC

American Hammers – 20 IC

Cherry Pickers – 20 IC

Mosey @.1 miles to Holy Hill

The Thang

1st & 10 Routine per the Exicon…Well sort of….:)…..Perform 10 burpees and 1 merkin.  Nur up the 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 3rd 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.    

Mosey @.1 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 01/04/2024


January 2, 2023

There’s a reason so many of us grandparents are overcoming our technophobia and venturing into cyberspace. We get to see pictures of our grandkids as soon as they’re taken!

There’s that hilarious photo that our son sent me. It was a picture of our then one-year-old grandson sitting on the kitchen floor with a fork in his hand. Oh, yeah, with a lemon-meringue pie splatted on the floor next to him. He’s looking at the camera with an expression somewhere between “uh-oh” and “what’s the problem?”

Then came the story with the picture. Dad and big sis were outside, and Mom had to leave the room briefly. As she left, she said to our seven-year-old grandson, “You’re in charge.” Which apparently was interpreted as, “Keep playing your video game.” That’s when Terminator Toddler made his move to the pie on the counter above him. The law of gravity? Well, of course, that provided a very valuable assist.

That’s when Daddy – the event photographer – walked into the room. As he surveyed the mess on the floor, big brother made a proud announcement, “Guess what, Daddy? I’m in charge!” All Daddy could think was, “You sure you want to own this mess, son?” Strange as it may seem, I’m actually thinking about that little drama as a personal parable early in this new year.

I’m Ron Hutchcraft and I want to have A Word With You today about “How New is Your New Year?”

I wonder how many times that would be a picture of imaginary conversations between God and me as He surveys that mess right in front of me? And there I am saying, “Guess what, Father? I’m in charge!” And He must be thinking as He looks at the damage, “Yeah, I could tell you’re in charge, Ron.”

So how new is any new year really going to be? Especially in the parts of our lives that are messy, confused, tense, and troubled? It may all depend on who’s in charge. I’ve found that the messes are usually in areas where I’ve hijacked the wheel from God and decided to take charge myself, often without even realizing it. Then I hear the echoes of a haunting question from God. It’s in our word for today from the Word of God in Galatians 3:3 – “After beginning with the Spirit” (that’s the Holy Spirit) “are you now trying to attain your goal by human effort?”

When I’m facing something that I can’t fix or change or control, I desperately turn to Him and I say, “Jesus, take the wheel!” But somewhere along the way, Mr. Control takes it back. And that’s where the messes come from. A new year, a fresh start, usually makes us reflect a little on things that aren’t as they should be; in our marriage, our family, our finances, maybe our relationships. Maybe it’s our lifestyle, our love life, our walk with God.

If you see a mess in a part of your life that you’re looking at right now, consider whether you have moved Jesus to the margins and said, “I’m in charge” effectively making you “Lord” of that part of your life instead of Him. That’s when He asks that disturbing question, “Why do you call Me, ‘Lord, Lord,’ and do not do what I say?” (Luke 6:46).

The realization that I was never meant to drive my life; that’s the first step to beginning a relationship with God; the very relationship you were made for. And when you realize that the mess of your life, the guilt of your life, the shame of your life, the hurt we’ve inflicted is because we’ve taken our life and done it our way instead of His. That’s called SIN in the bible.

And you’re ready at that point to say, “I need a Savior. I need a Rescuer from this sin.” Especially when you understand that the Bible says that sin carries an eternal death penalty, which Jesus loved you so much that He paid on the cross when He died for your sin. And He walked out of his grave; He’s alive. He can walk into your life this very day at your invitation and forgive that sin, and erase it forever.

If you’re ready for that next step that makes that possible – a new you – you can find some answers at our website I hope you’ll go there. Maybe this new year is time for new management.

Respectfully Submitted,



JFK-Inspired F3 Workout: “Leadership Circuit”

On the 60th Anniversary of his death, this routine is designed to celebrate JFK’s commitment to physical fitness, leadership, and resilience in a positive and respectful manner.


  • Side Straddle Hops
  • Dynamic Stretches (5 minutes):
  • Cherry pickers
  • Arm circles
  • Imperial Walkers
  • Marilyn Hip Circles
  • Knee Circles

Round 1

Team up with Someone Team will complete:

• Dealey Plaza Mosey around the Parking Lot.

• “60 Bay of Pigs” Burpees.


3 Rounds of 20 = 60

1: 60 Cuban Missile Crisis Jumps:

  1. Box jumps (20 reps) to symbolize the agility and quick decision-making required during the Cuban Missile Crisis.
  2. Use the Bleachers

2: 60 Dips


Grassy Knoll Challenge:

  • Sprint Uphill (Grassy Knoll):
    • Sprint Downhill and uphill representing the challenges JFK faced during his presidency.
    • At top of hill hit the deck for 10 Merkins.
    • Complete after 6 rounds(60 Merkins)

3rd F

Quick Timeline of the JFK Assassination:

If you look at photos in the 1950s and early 60s men wore hats.

John F Kennedy was so popular that men stopped wearing hats!

“In 1964, the year the Warren Commission issued its report, the New York Times

published five stories in which ‘conspiracy theory‘ appeared.”

• According to his son, and his friends. Bobby Kennedy did not believe the Warren Commission:

Official Treory 1. Only one shooter Lee Harvey Oswald.

The Bullet was found on Governor Connelly’s Gurney.

Bullet was just sitting there.

Bullet was Not Distorted.

Why was there no repercussions against Cuba?

Things we didn’t know at the time of Warren Report in 1964:

The Warren report was given the task to fit the evidence to fit the official story.

  1. LBJ was great friends with Herbert Hoover. Head of the FBI
  2. The Route was changed at the last minute.
  3. JFK was always in pain and wore a backbrace.
  4. Lee Harvey Oswald worked with the CIA
  5. His murderer Jack Ruby also worked with the CIA. Not revealed until 1975
  6. Thomas Arthur Vallee – a very similar patsy in Chicago

M1 rifle 500 rounds of ammunition.

Worked on secret U2 program in Japan.

He got a job with a window with a perfect view of the motorcade.

3 other snipers were arrested by the secret services as well.

Not revealed until 2007

  1. Abraham Bolden- the first black person to guard a president did not understand why all of the security was so lax and why the Secret service guys were drunk all the time of Chicago trip and the Dallas trip.
    1. Tried to contact the Warren commission but could not get through. May 17, 1964
    2. May 18th he was arrested trying for “to sell secret documents”.
    3. While in prison, his garage was burned down, a gun shot went through his window.
    4. When he spoke to Jim Garrison, he was put into solitary confinement.
    5. In 1995 AARB the Secret Service destroyed all info about the plot was destroyed
  2. Alan Dulles head of the CIA was fired by Kennedy.

As head of the Central Intelligence Agency (CIA) during the early Cold War, he oversaw the 1953 Iranian coup d’état, the 1954 Guatemalan coup d’état, the Lockheed U-2 aircraft program, the Project MKUltra mind control program and the Bay of Pigs Invasion. He was fired by John F. Kennedy over the latter fiasco.

Alan Dulles was then Put on the Warren Commission.

Along with Future President Gerald Ford.


The CIA was going to fly an unmanned passenger jet via remote control over Cuba and blow it up and Blame the Cuban government.

How do we know this?

In the 1992 Assassination Records Review Board disclosed this document

The Assassination Records Review Board was an independent federal agency created to oversee the identification and release of records related to the assassination of President John F. Kennedy.

OPERATION NORTHWOODS was vetoed by Kennedy.

16,000 U.S. military personnel were in Vietnam.

JFK was withdrawing troops when we he was assassinated.

11/22/63 JFK Assassinated

August 1964 in the Gulf of Tonkin

Unseen North Vietnamese “ships attacked” two US ships.

2/21/65 Malcolm X Assassinated

4/4/68 Martin Luther King Assassinated

6/5/68 Robert Kennedy Assassinated

LBJ Leaves office January 20, 1969

Closing thoughts from Roger Stone:

Q: What is the lesson from the murder of John F. Kennedy?

A: Government lies. The government that lies to you about the JFK assassination will lie to you about Benghazi today. It will lie to you about healthcare today. Citizens need to be skeptical about what the government says. Prior to 1963, most people thought the government was trying to help them and tell them the truth


A Little Sled Time

QIC: Semi

10 harry rockets i/c
5 bomb jacks oyo
15 mountain climbers i/c
10 hip circles each direction oyo
15 seal waves i/c

The Thang

1 HIM pushes sled across parking lot and back as timer for rest of PAXs


Round 1
Semi rotator – left
Farmer carry 35# plates across parking lot
Pretzel sticks – left
Round 2
Slam ball
Wide Merkins

3rd F
1 Corinthians 16:13-14
Be on your guard; stand firm in the faith; be men of courage; be strong. Do everything in love.

Round 3
Semi rotator – right
35# plate twist
Pretzel sticks – right
Round 4
Diamond merkins
Skull crushers with slam ball
Man maker
Round 5
American hammer with 35# plate
Round 6


4 HIM showed today: Semi, Toy Soldier, Mr Mom, Looney Toons

Fill In Q

QIC: Semi

15 seal jacks i/c
15 seal waves i/c
10 toy Soldier i/c
10 hip circles each direction oyo
10 mountain man pooper i/c

The Thang

Mosey across the street to the playground

3 rounds
10 swerkins
10 hanging knee raises
10 derkins
20 erkins

First round break
10 Pretzel sticks per side
Not so easy lazy boy

Second round
Toy Soldier set
50 lbcs
20 E2Ks per side
10 big boys

3rd F
Hit on United’s men’s night.
The pastor talked about what is you scoreboard?
Money, promotions, success?
It should be:
Legacy, relationships, family

Third round
15 gas pumpers
15 American hammers
15 big boys

Mosey back to AO

Bolt 45


5 HIM showed today: Semi, Toy Soldier, Trex, Mr. Mom, Hump day

4 Rooks

Warm-up (5 minutes):

  1. Side Straddle Hops (SSH) – 25 reps
  2. 10 Cherry Pickers
  3. 20 Mountain man Poopers
  4. Arm Circles – 15 reps each direction
  5. Hip Circles – 15 reps each direction
  6. Imperial Walkers -20
  7. Good Mornings – 15 reps
  8. 6 Cosack Squats
  9. Leg Stretches OYO.
  • Mosey around the Building

10 count for the Q to catch his breath.


Start at Station 1

10 Burpees.

Side Shuffle to

Station 2

30 Diamond Merkins

Side Shuffle other side to

Station 3

30 Dips

Leutenant Dan to

Station 4

30 Wide Merkins

Nur Back to 1

* Repeat 3x

Run Around Building

10 Count


Start at

Station 1

20 Mountain Climbers

Crescent Walk to

Station 2

40 American Hammers.

Nur to

Station 3

30 Derkins

High Knee to

Station 4

30 Big Boys

Nur back to One

Repeat 3x

3rd F

3rd F about Chess strategy:

  • Thinking in Chess: Look at the Whole Board. …
  • Evaluate all the Checks, Captures, and Threats. …
  • Thinking in Chess: Figure out what’s your opponent is doing. …
  • Figure out who has an edge. …
  • Thinking in Chess: Come up with a good plan. …
  • Stick to your plan. …
  • Take your time and double-check your moves.

First Town Frisbee Golf

QIC: Semi

15 seal jacks i/c
15 Imperial walkers i/c
15 plank jacks i/c
10 hip circles oyo (each direction)
30 Moroccan night club i/c
15 Michael Phelps i/c
15 seal waves i/c

The Thang

Frisbee golf
6 holes

Merkins x 10
Lbc x 10
Derkins x 5
Lunges x 5
Football sled

3rd F

During a prank, a student stuck a paper on his classmate’s back that said “𝗜’𝗺 𝗦𝘁𝘂𝗽𝗶𝗱”, and asked the rest of the class not to tell the boy.

Thus the students began laughing on and off…

Came afternoon math class started and their teacher wrote a difficult question on the board.

No one was able to answer it except the boy with the sticker.

Amid the unexplained giggles, he walked toward the board and solved the problem.

The teacher asked the class to clap for him and remove the paper on his back.

She told him: “It seems that you don’t know about the paper your classmate has pasted on your back.”

Then the teacher looked at the rest of the class and said:

“Before I give you a punishment, let me tell you 2 things:

First, throughout your Life, people will put labels on you with many nasty words to stop your progress.

Had your classmate known about the paper, he wouldn’t have gotten up to answer the question.

𝗔𝗹𝗹 𝘆𝗼𝘂 𝗵𝗮𝘃𝗲 𝘁𝗼 𝗱𝗼 𝗶𝗻 𝗟𝗶𝗳𝗲 𝗶𝘀 𝗶𝗴𝗻𝗼𝗿𝗲 𝘁𝗵𝗲 𝗹𝗮𝗯𝗲𝗹𝘀 𝗽𝗲𝗼𝗽𝗹𝗲 𝗴𝗶𝘃𝗲 𝘆𝗼𝘂 𝗮𝗻𝗱 𝘀𝗲𝗶𝘇𝗲 𝗲𝘃𝗲𝗿𝘆 𝗼𝗽𝗽𝗼𝗿𝘁𝘂𝗻𝗶𝘁𝘆 𝘆𝗼𝘂 𝗵𝗮𝘃𝗲 𝘁𝗼 𝗹𝗲𝗮𝗿𝗻, 𝗴𝗿𝗼𝘄 𝗮𝗻𝗱 𝗶𝗺𝗽𝗿𝗼𝘃𝗲 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳.”

“Second, it’s clear that he doesn’t have any loyal friend among you all to tell him about the sticker.

It doesn’t matter how many friends you have – it is the loyalty you share with your friends that matters.

𝗜𝗳 𝘆𝗼𝘂 𝗱𝗼𝗻’𝘁 𝗵𝗮𝘃𝗲 𝗳𝗿𝗶𝗲𝗻𝗱𝘀 𝘄𝗵𝗼 𝗰𝗮𝗻 𝗱𝗲𝗳𝗲𝗻𝗱 𝘆𝗼𝘂 𝗯𝗲𝗵𝗶𝗻𝗱 𝘆𝗼𝘂𝗿 𝗯𝗮𝗰𝗸, 𝘄𝗵𝗼 𝗰𝗮𝗻 𝘄𝗮𝘁𝗰𝗵 𝗼𝘃𝗲𝗿 𝘆𝗼𝘂, 𝗽𝗿𝗼𝘁𝗲𝗰𝘁 𝘆𝗼𝘂 𝗮𝗻𝗱 𝘄𝗵𝗼 𝗴𝗲𝗻𝘂𝗶𝗻𝗲𝗹𝘆 𝗰𝗮𝗿𝗲 𝗮𝗯𝗼𝘂𝘁 𝘆𝗼𝘂, 𝘆𝗼𝘂 𝗮𝗿𝗲 𝗯𝗲𝘁𝘁𝗲𝗿 𝗼𝗳𝗳 𝗮𝗹𝗼𝗻𝗲.”

Choose your friends wisely!


4 HIM showed today: Looney Toons, Mr. Mom, Semi, Pine-sol

Semi again?

QIC: Semi

15 Seal jacks i/c
15 Imperial walkers i/c
15 plank jacks i/c
10 hip circles oyo (each direction)
30 Moroccan night club i/c
15 seal waves i/c
15 Michael Phelps

The Thang
Each PAX grabes a coupon and moseys to park

Bolt 45 toes in block

Round 1
10 swerkins
10 hanging knee raises
20 curls holding bottom of coupon (hammer)
5 blockeys
10 curls palms up inside coupon
30 derkins

Nur around gazebo

Round 2
Repeat above
Add or modify knee raises to leg raises

Lt. Dan, Dan Lt. Around gazebo

3rd F
9 lessons from F3
1. You can go a lot farther with others by your side.
2. Men need challenges to stay sharp mentally, physically, and emotionally.
3. Confidence is built by setting and accomplishing goals.
4. Competition makes us better.
5. Sweat and shared suffering build strong bonds.
6. If you’re not accelerating, you’re decelerating.
7. You’re stronger than you think you are.
8. The COT is great therapy.
9. Friends make life worth living and loving.

Mosey back to AO
Muder bunny across parking lot to return coupons


11 HIM showed today: Semi, Fireplex, Toy Soldier, Trex, Mr. Mom, Bunt, Probe, Piglet, Looney Toons, Whirlybird, Yukon

Mighty Thor

QIC: Semi

20 Seal Jack i/c
20 plank jack i/c
10 hip circles each direction oyo
Side shuffle around circle switching facing direction halfway
20 seal waves i/c
20 Imperial walkers i/c
10 screaming lunges per side oyo

The Thang

Merkins 20
Bent over row 10
Sit thru 20
Rest 30 sec
Floor fly 20
Renegade row 10 (double count)
Mountain climbers 20 (double count)
Rest 30 sec
Lunge 10 (double count)
Floor tricep ext. 10
Bear crawl/crawl bear 30 sec
Rest 30 sec
Repeat 2 times

3rd F

Captain Therkin
1:4 ratio with 5 merkins between each set
1 Big boy to 4 American hammers, 5 merkins
Finish is 10:40

10 burpees for the train

Chappie run to railroad tracks, back to the circle (water in mouth)
10 burpees for completion


23 HIM showed today: Semi, Swartz, Quattro, Fireplex, Chattahoochee, Gator, Lunchable, Pedals, Ruxpin, Cinco, Pick, Itty Biddie, Biddie, Toy Soldier, T-rex, Waterfall, Double Ott, Doodle, Bunt, Sweet n Low, Woodstock, Yukon, Mr Mom

The L Workout – F3 First State Lewes


20 Side Straddle Hops

20 Harry triggers

14 Imperial Walkers

20 Cherry Pickers

Maracan Night Club

Shoulder circles

20 Cosack Squats

1 Minute of Leg Stretches OYO.

  • Mosey around The Track at the School

10 count for the Q to catch his breath.

The L


Start at Station 1

5 Burpees.

Side Shuffle to Station 2

20 Big Boys

Bear Crawl to station 3

30 Merkins

Bear Crawl BACK to Station 2

20 Big Boys

Side Shuffle Back to 1

5 Burpees.


Start at Station 1

5 Navy Seals.

NUR to Station 2

50 LBCs

Leutenant Dan to station 3

30 Diamond Merkins

Leutenant Dan BACK to Station 2

50 LBCs

Nur Back to 1

5 Navy Seals.

ROUND 3 (we didnt get to these)

Start at Station 1

20 Mountain Climbers

NUR to Station 2

40 American Hammers. seated twists

High Knee to station 3

30 Wide Merkins

High Knee BACK to Station 2

40 American Hammers. seated twists

Nur Back to 1

20 Mountain Climbers


Bolt 45

4 minutes of Mary**

The Dolly – legs apart then together, legs straight, 6 inches off ground.

High Dolly(Rosalita) – Legs apart then together, legs straight

Dying Cockroach. Legs in sky, touch opposite foot, in cadance.

3rd F

Harnessing the Power of Decision Making decisions and using your Personal Power, which is your ability to take consistent action, change your life. This power is already within you and just needs to be awakened by igniting your desire and by showing yourself some simple systematic strategies on how to get greater results on a daily basis. If you’re dissatisfied with some area of your life right now, instead of getting frustrated, get exited. Because until you get dissatisfied, you won’t do anything to really take your life to another level. No matter what’s happened in your past or how many times you’ve tried and failed, none of that matters because each moment is a fresh new opportunity. The biggest trap that keeps people from taking action is fear: fear of failure, fear of success, fear of rejection, fear of pain, fear of the unknown. The only way to deal with fear is to face it. Look it in the eye, and take action in spite of it. It’s not what we can do in life that makes the difference. It’s what we will do. Often, we don’t follow through because we don’t know what we want, and when we do know, we’re afraid to take action.


If you want to create success in your life, there are four steps:

  1. Know your outcome.
  2. Get yourself to take action by deciding to do so.
  3. Notice what you’re getting from your actions.
  4. If what you’re doing is not working, change your approach
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