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

Warm-a-Rama
15 seal jacks i/c
15 mountain man pooper 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 plank jacks i/c
15 seal waves i/c
15 mountain climbers i/c

The Thang

Farmer carry endurance lap
Grab 2 coupons and only using your hands on the coupon (no arms through the coupon) wosey around perimeter of the parking lot. When a HIM puts the coupons down for rest, leave coupons and mosey around till you get back to the coupons. Continue until lap is completed.

Halfway complete 15 Curls for the girls and 10 blockes

Ended with round of mary: gas pumpers, American hammers, lbcs

Protect Your Temple: Day 1 • Devotional
Take Care of Your Body
If you are over 30, you may recall an early ad campaign from the sportswear company Under Armor in which a football player gives a motivational speech to his teammates. Towards the end, he states, “We must protect this house! Will you protect this house!”
When I think about my house, I typically think about my family and physical home. What about your physical body? Don’t we dwell within our bodies?
In 1 Corinthians 3:16, Paul writes, “Don’t you yourselves know that you are God’s temple and that the Spirit of God lives in you?” Later, Paul writes in 1 Corinthians 6:19, “Don’t you know that your body is a temple of the Holy Spirit who is in you, whom you have from God?”
Our bodies are temples where the Holy Spirit dwells. God gave us only one body in this life. Our families, friends, and livelihood depend on our physical bodies functioning at a high level. Taking care of our bodies is our responsibility.
Like many things in life, we have a choice. Do you do things to take care of your body or not? Do you treat your body with respect? Do you get proper nourishment? Do you get enough exercise? Do you get enough rest? This plan will encourage you to take better care of your body and physical health. We must protect this house!

Number Rama
Name Rama
COT

3 HIM showed today: Semi, Mr. Mom, Honeycomb

Warm-a-Rama
30 Marocan night club i/c
20 Michael Phelps i/c
10 mountain man pooper i/c
15 seals waves i/c
10 hip circles oyo, each direction
15 seal jacks i/c

The Thang

Each HIM grabs one large coupon and 2 small coupons

Colt 45 with small coupons, palms in

Tabata, using small coupons
8 rounds of 6 excercises

Flys (shoulders on large coupon) – palms up, palms in
Bench press (shoulders on large coupon) – elbows in, palms together
Holding chair chest squeeze – extended, close
Overhead clap – palms in, palms forward
Bent over rows – palms down, palms in
Squats – butt must touch coupon – sumo, 6″

3rd F
Positivity helps our spiritual hearts. Did you know it also helps our physical hearts? Our mindset truly changes everything. Which is exactly what today’s verse helps us do. Paul provides us attributes of godly thinking we can use as a quick “checklist” to guide our thought life:
True: Does this align with God’s Word?
(Psalm 19:7; John 16:13; 2 Timothy 3:16–17)
Honourable: Does this bring respect to yourself and others?
(Proverbs 22:1; Romans 12:10; 1 Peter 2:12)
Right: Is it just and fair?
(Micah 6:8; Romans 12:2; Proverbs 21:3)
Pure: Is it free from moral fault?
(Psalm 51:10; Philippians 4:8; James 3:17)
Lovely: Does it promote love and compassion?
(1 Corinthians 16:14; Colossians 3:12–14; 1 John 4:7)
Praiseworthy: Is it deserving of admiration and respect?
(Psalm 145:3; Ephesians 1:12; Philippians 2:3)

“Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus” (Philippians 4:6-7, NKJV).

• What are the main thoughts that guide your life?
• Is there a particular area from the checklist where you feel you’re lacking?
• What Scripture can you memorize to help anchor your thoughts?

Colt 45  with small coupons, palms up

Toy Soldier set
50 LBCs
25 E2Ks, each side
15 Big Boys

Number Rama
Name Rama
COT

8 HIM showed today: Semi, Probe, Streudal, Fireplex, TRex, Chattahoochee, Mr. Mom, Looney Toons

Warm-a-Rama
15 shoulder tap i/c
15 mountain climbers i/c
15 seal waves i/c
15 hip circles oyo
15 Michael Phelps i/c
15 seal jacks

The Thang
Grab a coupon and mosey to park

Pair off, workout as a pair

AMRAP
Curls for the girls
Pull ups
Swerkins
Rows
Sledgehammer to tire
Pretzel sticks
Overhead press
American hammers w/ coupon

Timer is nur, side shuffle, and karaoke around gazebo

Don’t be confined by your environment!

Number Rama
Name Rama
COT

12 HIM showed today: 2 FNGs (Manscape & Hoe N), Semi, Probe, Fireplex, Chattahoochee, Quattro, Ace, Streudal, Mr. Mom, TRex, Toy Soldier

Warm-a-Rama

20 seal jacks i/c
15 seal waves i/c
15 Michael Phelps i/c
15 mountain man pooper i/c

The Thang
Mosey to Woodstock’s coupons
Mosey to Allen school with coupons

Break up into 3 groups

15 swerkins
15 sprawl and curl
30 press jacks

3rd F

‭Exodus 3:1-4 ESV‬
[1] Now Moses was keeping the flock of his father-in-law, Jethro, the priest of Midian, and he led his flock to the west side of the wilderness and came to Horeb, the mountain of God. [2] And the angel of the Lord appeared to him in a flame of fire out of the midst of a bush. He looked, and behold, the bush was burning, yet it was not consumed. [3] And Moses said, “I will turn aside to see this great sight, why the bush is not burned.” [4] When the Lord saw that he turned aside to see, God called to him out of the bush, “Moses, Moses!” And he said, “Here I am.”

https://bible.com/bible/59/exo.3.1-4.ESV

20 swerkins
15 merkin coupon row
10 screaming lunges per leg

Stack coupons along building
Grab a bottle of water

Chappie run back to AO
Those that completed the run with water, reward of 10 burpees

20 lazy crab oyo
15 pickle pointers oyo
32 American hammers i/c

Number Rama
Name Rama
COT

16 HIM showed today: Semi, Probe, Yukon, TRex, Mr. Mom, Whirlybird, Fireplex, Bunt, Motown, Pick, Quattro, Sinco, Pusher, Looney Toons, Doodle, Chauffer

Warm-a-Rama
20 Michael Phelps  i/c
10 hip circles each direction oyo
15 seal waves i/c
10 seal jacks i/c
30 marocan night club i/c

The Thang

Each PAX grabs 2 coupons on the way to the ball field

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 w/2 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
30 press jacks w/coupon
20 squat front raise w/coupon

Nur w/coupons to home plate
10 lazy crab
10 pickle pointers ( formerly known as prom date)

Number Rama
Name Rama
COT

5 HIM showed today; Semi, Hump Day, Looney Toons, Mr. Mom, Faceplant (down range)

Warm-a-Rama
30 seal jacks i/c
15 Imperial walkers i/c
10 hip circles each direction oyo
15 seal waves i/c
10 prom dates oyo

The Thang
Sled is pushed as timer

Farmer carry with 2 cindies
Curls for the girls – bar between 2 cindies
Sledge hammer on tire
X 2

3rd F
Are you the real thing when tested??
https://www.facebook.com/reel/1487956558819164/

Sled is pushed for timer

Abyss merkins
Curls for the girls – bar between 2 cindies
Tire flip

Mosey around parking lot

Round of Mary
50 lbcs
30 sec merkin
15 e2k per side
10 chubby checker per side

Number-Rama
NAME-A-RAMA
COT

4 HIM showed today: Semi, Hump Day, Looney Toons, Mr. Mom

Warm-a-Rama

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

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

Transition between sets;
Karaoke
Murder bunnies
Nur
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. 

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

1^st & 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 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.    

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

HOW NEW IS YOUR NEW YEAR? – #9386

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 ANewStory.com. I hope you’ll go there. Maybe this new year is time for new management.

Respectfully Submitted,

Fireplex

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.

Warm-up:

• 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.

ROUND 2:

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

ROUND 3

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

http://22november1963.org.uk/jfk-assassination-plot-chicago

5. 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
6. 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.

OPERATION NORTHWOODS

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

Sources:

https://stonezone.com/this-man-is-positive-lbj-hired-a-man-to-kill-kennedy-and-he-knows-that-mans-name/