10 Mike Tysons against the Firehouse Wall, then to the parking lot for 10 squats with a coupon. Run up the stairs at the back of the firehouse and back to the wall. 9 Big Boys. then to the parking lot for 9 curls with the coupon. Run up the stairs at the back of the fire house and back to the wall for 8 Mike Tyson’s, then to the parking lot for 8 squats with the coupon. Rinse and repeat until completing all rounds down to 1. Streudel gave us a break when completed through the round of 5 for the third F. See message below. After which all Pax completed the evolution. A round of Mary with each Pax providing an exercise was completed before the Circle of Trust..
F3 Message – 09/21/2023
Matthew 5:1-12 New King James Version
The Beatitudes
5 And seeing the multitudes, He went up on a mountain, and when He was seated His disciples came to Him. 2 Then He opened His mouth and taught them, saying:
3 âBlessed are the poor in spirit, For theirs is the kingdom of heaven. 4 Blessed are those who mourn, For they shall be comforted. 5 Blessed are the meek, For they shall inherit the [a]earth. 6 Blessed are those who hunger and thirst for righteousness, For they shall be filled. 7 Blessed are the merciful, For they shall obtain mercy. 8 Blessed are the pure in heart, For they shall see God. 9 Blessed are the peacemakers, For they shall be called sons of God. 10 Blessed are those who are persecuted for righteousnessâ sake, For theirs is the kingdom of heaven.
11 Blessed are you when they revile and persecute you, and say all kinds of evil against you falsely for My sake. 12 Rejoice and be exceedingly glad, for great is your reward in heaven, for so they persecuted the prophets who were before you.
Bolt 45âs â 15 squats to halfway down.  15 squats halfway to full down. 15 full squats
Imperial Walkers â 15 IC
Windmills â 15 IC
Mosey from CHOP .2 mile around Strawberry Alley and back to grass by the bank parking lot.
The Thang
Q brought a modified Super 21 beatdown in descending order. 21 Burpees to 21 Big Boy Sit ups. 20 Burpees to 20 Big Boy Sit ups. 19 Burpees to 19 Big Boy Sit ups, etc., etc., etc. An option was given to modify the evolution in ascending order. A break was called for the 3rd F message at the Qâs discretion. 231 of each exercise would be completed if the evolution is completed in its entirety. The best for the day was completed by Probe descending down through the round of 8.
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Please keep all our HIM in your thoughts and prayer.Â
My wife always said I usually try to cram in one more thing before I leave for an appointment. No, she was right. Yeah, she’d say that I usually try to make it up on the road, and sometimes I do have to plead guilty I guess. And it usually works okay if the weather’s on my side. And then there are those very rainy days when it’s a little tougher to hurry. You know, you’re zipping down the highway at top speed, and suddenly you feel yourself losing control of the rear wheels. You ever had that happen to you? Yeah, it’s what they call hydroplaning. The water builds up under those tires so that well, you’re suddenly skiing. You’re skimming along on water rather than on the pavement and the rear of your car starts to go somewhere you don’t want it to go. Now, if that’s ever happened to you, you know it is a scary feeling to start hydroplaning because, well, you’re going so fast and you’re starting to start losing control.
I’m Ron Hutchcraft and I want to have A Word With You today about “When Things Are Overwhelming.”
Now, our word for today from the Word of God comes from Psalm 42. As we read this, the author (DAVID) is hydroplaning. Well, he didn’t have a car, he had a chariot. And I don’t know if chariots hydroplane or not, but things were moving so fast for him, he was beginning to lose control. In fact, listen to some of the descriptions he gives. He says, “My tears have been my food day and night.” Then as you read on later in this very personal Psalm, he uses words like this: “Why are you so downcast oh my soul? Why are you so disturbed within me?” Then he says, “My soul is downcast within me. All Your waves and breakers, Lord, have swept over me.” This guy’s in bad shape!
He says, “Man, things are just totally out of control.” I was there not too long ago feeling this way. I think it was accumulated over a period of several weeks. Challenges had just been getting much bigger than my resources. Personally I felt like my faith was kind of like a fitted sheet on a king sized bed and I couldn’t quite get it over that fourth corner. I couldn’t get it to reach far enough to cover the particular challenges and the pressures that were accumulating. And I’ll be honest with you, I was overwhelmed, I get there sometimes. I was pretty anxious, I was feeling like I would never catch up. And then I wandered into Psalm 42, where I was hit with a very probing question by a man who was feeling things out-of-control like I was. And as it turned out, that question turned out to be the answer.
Here’s our word for today from the Word of God. The question is in Psalm 42:2. It says this: “When can I go and meet with God?” So the writer says, “I’m losing control. It’s bigger than I am. When can I go and meet with God?” You know, just like the writer of that Psalm, I needed to stop the world and get away for 24 hours with my Bible and a notepad and meet with God. And I did.
That’s been repeated many times. Maybe that’s the prescription for you right now. You say, “Well, there’s too much for me to stop right now.” See, that’s why you need to. Set a time to stop. Stand back, and listen to your Lord for an extended, unhurried chunk of time – for hours, not just minutes. Write down what you’re feeling and what you’re thinking as you’re in His presence for that extended time. And ask Him for a fresh look at the people and the pressures so you can see the forest and not just the trees. Ask Him to help you see it through His eyes. Set some priorities while you’re in that away spot. Make plans. Weed out things that can go. You can trust what you get from God when you’re in an extended time in His presence. And those need to be scheduled on a pretty regular basis.
So, if you’re traveling at high speed, you feel yourself losing control, slow down, hit the brakes, carve out time away where your Lord can show you what He wants, and He can have your undivided attention.
The number one question you have to answer right now is this: “When can I go and meet with God?”
Warm-a-Rama 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
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 â all are made in Godâs 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 Godâs kingdom. We all have purpose, and we should treat all people mindfully and with great respect because God has deemed them of value.
F3 Message – Q shared the story of how he found a painted rock at the workout on 3/14/23. The hashtag on the rock pointed to #Teamlennyrocks on Facebook. The message was about Lenny Williams, a 20yr old that passed away from a battle with cancer back in October of 2022. Lennyâs family are all Milton FD members and Lenny was bestowed honorary membership in the dept. posthumously. He loved the FD, and he loved baseball as he was active with his family at the Milton Little Park. A benefit tournament was held on the Little League premises and it was only fitting that the rock be âhiddenâ there for the next person to find and to be inspired by the story and the strength of young Lenny Williams. Q offered a word from Ron Hutchcraft below about preparing for the worst and the power of Godâs Grace.
The Cycle – From home plate, bear crawl to 1st base, 3 burpees, crawl bear back to home From home plate, bear crawl around the bases to 2nd base, 6 burpees, crawl bear back to home From home plate, bear crawl around the bases to third base, 9 burpees, crawl bear back to home From home plate, bear crawl around the bases to home plate. Â Â *The Thang was modified for time and all PAX completed the full cycle Bear Crawl around the bases, 9 burpees at home plate, and then a full cycle Crawl Bear back around the bases to home plate.*
Mosey back to AO
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Please keep all our HIM in your thoughts and prayer.Â
During the high school football season, our Campus Life Club used to have a crowd breaker that provided a lot of entertainment for all of us. We had four cheerleaders up front with a box of football equipment, minus the more personal stuff, of course. They raced to see who was the first to get fully dressed in shoulder pads, hip pads, knee pads, helmets, the rest, you know. Well, they each had a football player providing verbal coaching, but the results were still hilarious. Those cheerleaders had no idea what gear went where. But that’s okay. They didn’t need to know. You can be sure the players knew. Every day, whether it was for a practice or a game, they got that equipment on. They didn’t need it all day in school, of course, because they weren’t generally being chased, or run into at high speeds, or thrown to the ground. But when it came time to play, the coaches made sure they had the equipment they needed. The coach wasn’t about to send them into the battle without what they would need to protect them.
I’m Ron Hutchcraft and I want to have A Word With You today about “Preparing For the Worst.”
Our missionary son called us one day and, in an uncharacteristically sober tone of voice, he opened with these words: “Mom, Dad, get your grace helmets on.” He was preparing us for some bad news. They were in their sixth month of pregnancy with our grandson, and the doctor had just spotted some rare and serious medical problems. Our son knew what he, his wife, and our whole family were going to need for the trying months ahead. We were going to need God’s grace; the equipment that God provides to give us that extra strength and protection we will need for the battle we’re headed into.
Right now, you may be in one of those seasons where all your human resources are just totally inadequate to keep you going. Here’s God’s open invitation, recorded in Hebrews 4:16, our word for today from the Word of God. “Let us then approach the throne of grace with confidence, so that we may receive mercy and find grace to help us in our time of need.” See, grace is God’s enabling power that sustains us when we’re running on empty. It’s sort of like a reserve fuel tank that kicks in when our emotional and physical fuel tank has run out.
And it’s not just generic grace, you know; not like “one size fits all.” No, it’s customized grace, specially designed for the kind of situation you need it for. So, God provides parenting grace when that’s needed; forgiving grace when forgiving is what you need to do. He’ll give you cancer grace, suffering grace, persecution grace, funeral grace. For our family, facing the deep questions, the deep feelings, and the critical decisions about that little baby, God’s grace came in like a Daddy’s arms picking us up and carrying us when we couldn’t walk any farther.
That little guy has had his battles, and he’s not a little guy any more, and he’s doing okay. But even if we have some more, you know what? His story is already one miracle after another. Not the least of which is the strength and the grace that has protected us like body armor on a soldier, or gear on an athlete. And, as God promised Paul in the pain and limitations of his thorn in the flesh, “My grace is sufficient.” (2 Corinthians 12:9) Or, as the original Greek says, “Enough for you – My grace.”
His grace really is enough for you, no matter how desperate the situation. Because He’s said “your strength will equal your days.” (Deuteronomy 33:25) Whatever the burden, He will match it with His grace. More than match it, if you’ll go to His throne of grace to get it. You have to go for the grace that this moment requires.
No matter what hits you, God is no less in charge; His plan is no less on target. Things may be out of your control. They are never out of His control. If you trust Him, He will give you just the equipment you need for the battle you’re facing right now, because God’s plan will not lead you where His grace cannot keep you.
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 dogâs 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 couldnât 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 Belkerâs 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 Belkerâs transition without any difficulty or confusion. We sat together for a while after Belkerâs Death, wondering aloud about the sad fact that dogs’ lives are shorter than human lives. Shane, who had been listening quietly, piped up, âI know why.â
Startled, we all turned to him. What came out of his mouth next stunned me. Iâd never heard a more comforting explanation. It has changed the way I try and live.
He said, âPeople are born so that they can learn how to live a good life â like loving everybody all the time and being nice, right?â The six-year-old continued,
âWell, dogs already know how to do that, so they donât have to stay for as long as we do.â
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 youâre happy, dance around and wag your entire body. ⢠Delight in the simple joy of a long walk. ⢠Be faithful. ⢠Never pretend to be something youâre 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
Bolt 45âs – IC (4 Count) â 15 squats to halfway down. 15 squats halfway to full down. 15 full squats.
Pax completed a Toy Soldier set consisting of 100 LBCâs, 50 E2Kâs each side, and 25 Big Boy âs.
Hydraulic Squats â 10 IC (6 Count)
âChairman Lapâ out the back driveway of the CHOP, to the left on Willow, left on Union and to the left back to CHOP parking lot. Approx. .25 miles.
All Pax were asked to complete a set of 21âs approx. 30 yards apart. Complete 20 merkins and bear crawl approx. 30 yards and complete 1 Bobby Hurley. Â Bear crawl back the @30 yards and complete 19 merkins, then bear crawl back and complete 2 Bobby Hurleys. Â Continue until you complete 15 merkins and 6 Bobby Hurleys. Pax took a breather for the F3 message after which they finished strong with 10 Burpees, a 30 yard bear crawl, 10 burpees, and a 30 yard bear crawl.
I’m about 5’8″. You probably know that because I sound about that tall, right? Years ago, I was carrying 210 pounds on this little 68″ body. Goodyear actually offered me a job as their blimp. But thankfully, I have weighed about 45 to 50 pounds less than that for a lot of years. Of course, I’ve still got the same metabolism that inflated this body many years ago. So, ohhh, do I know about dieting! And I also know the point at which your diet is in the greatest danger. OK, you’ve really been good…the scale has been giving you good news the last couple of weeks…your diet discipline is holding. Then somebody offers you something that you just can’t resist–let’s say, a few french fries. You consume them in one bite. So, you buy a whole order of fries for yourself. And now you feel bad. You have blown your diet. You could just get back on track right then. But no–you say to yourself, “I blew it! I’ve failed! Oh well, what’s the use? I might as well have a milk shake to wash down those fries. Hey, and anybody got the number of Pizza Heaven?” Yeah, you messed up. So you give up–and soon return to your former roundness.
I’m Ron Hutchcraft and I want to have A WORD WITH YOU today about “Bouncing Back When You Blow It.”
Now, it’s a shame when one or two failures make you give up on your diet. Or, more importantly, on living like Jesus wants you to live.
Maybe it’s a pattern you know all too well. Like a dieter, you’ve made up your mind to change–to do things Jesus’ way. You’re living right, you’re doing well. But one day you mess up and fall back into something the old you would do. And you feel ashamed. Now right here is the point–in dieting or being a disciple–that will determine whether or not this is a brief detour or a huge defeat. What will you do when you’ve blown it? Now, you can clean up or give up. And, believe me, Satan is gonna be right there whispering, “What’s the use? You tried this Christian thing, and look at you! You’re a spiritual lose. You’ll never make it. This is too hard for you. Give it up, man.”
Now, Jesus said Satan is capable only of telling lies–and this is no exception. But he wants to take one defeat and turn it into many defeats…to use this one detour to get you to turn back completely. And maybe you have. Well, it’s time for the truth. Our word for today from the Word of God, Proverbs 24:16, “Though a righteous man falls seven times, he rises again.” Notice it doesn’t say, “a righteous man never falls.” It says that when he falls, he gets right back up and starts walking again! See, that’s God’s intention for you when you’ve messed up.
That’s why He invites us in 1 John 1:9 to “confess our sins” because “He is faithful and just to forgive us our sins and purify us from all unrighteousness.” It’s not Jesus standing there, condemning you for falling. God says, “there is no condemnation in Christ Jesus” (Romans 8:1) No, that’s your enemy trying to pull you into a cycle of defeat. Live right…then mess up…then feel ashamed…then you give up…then you mess up a lot more…and then you crash spiritually. That’s the cycle of defeat. But Jesus is saying, “One failure is one failure. And the only people who never fell down are people who aren’t trying to walk. Bring that sin to My Cross. Let me clean you up. Tomorrow’s a new day!”
So when you mess up spiritually, it’s either the cross or a crash. Bring that sin straight to Jesus’ cross, and you can get up and keep going. Believe the “what’s the use?” lie, and you’ll crash. Because of Jesus, no failure is final. If you’ve fallen, you can get up, in the forgiveness and power of your Savior.
Now take it from a veteran dieter–it’s a terrible mistake to give up just because you mess up. Today’s failure doesn’t have to sink you tomorrow. You have a Savior who makes each new day a brand new beginning.
Warm-a-Rama Side shuffle around circle, switch directions halfway 15 seal jacks i/c 10 screaming lunges per leg oyo 15 seal waves i/c 10 mountain man pooper i/c High knees around circle, switch to butt kickers halfway
3rd F Play The Man ⢠Devotional
Will Power!
Mosey to field by the church
Ultimate frisbee 3 bombjacks for team with dropped disc Scored exercises were; Screaming lunges Diamond merkins Merkins Frog burpees Burpees Flutter kicks
Mosey back to the circle 25 gas pumpers i/c, slowed tempo from 15-20
PAX at CHOP won #thatfirstbattle and posted for yet another surprise Chappie Q, who stood in the gap for Bunt who “called in sick.” YHC jumped at the opportunity and jumped into action with an oldie but a goodie–Ye Old 4×4! That is, 4 corners around the block x 4 exercises at each corner, plus the transitions from corner to corner around the CHOP’s .5 mile square. This workout has been done before and has been returned to from time to time as a bit of a measuring stick. It has been awhile, so…
WARM-O-RAMA:
YHC was all set up for a good warmup and completely forgot Roscoe was scheduled for his VQ Warm-O-Rama. Fortunately said PAX was mingling in the circle and ready to go. YHC doesn’t recall all the warm-up exercises, but kudos to Roscoe who did a great job leading. Thanks brother for being ready and NOT slipping into the shadows thinking maybe you could just do it another time. After that, off we went to get in the 4×4…
THE THANG:
PAX moseyed from the AO to the dentist office parking lot
Corner #1: Merkins (Corner of Union & Tobin)
05 Diamond Merkins
10 Ranger Merkins
15 Regular Merkins
20 Hand-Release Merkins
Transition to next corner:Lt. Danger to light pole, Mosey to corner #2…
Corner #2: Abs (Corner of Tobin & Mulberry)
20 X’s & O’s
20 E2K’s
35 4-Count Freddie’s IC – A real crowd-pleaser
60 Dying Cockroaches
Transition to next corner:Bearcrawl to power pole, Dragoncrawl to light pole, Karaoke rest of the way
**3rdF attached below was shared here after a 10-count (see below)
Corner #3: Legs (Corner of Mulberry & Willow)
18 Smurf Jacks IC
30 Calf-Raises OYO
The Bolt 45
05 Compass Squats (Omaha’d from 10 for time’s sake)
Transition to next corner:50% Jailbreak to church driveway, 75% Jailbreak to next corner)
Corner #4: Full body (Corner of Willow & Union)
10 Burpees
10 Plank Jacks (4-count)
05 8-Count Body Builders (Omaha’d from 10 for time’s sake)
10 Mule Kicks
Transition back to AO: Just a good ol’ fashioned Mosey
Returned to the AO at 0602 hrs. (apologies to the PAX). Had a few extras ready just in case there was time:
Jack Webb
Hands of Time
**3rdF shared at Corner #3:
In the OT book of Exodus, Ch. 7 begins a record Moses’ repeated visits with Pharaoh (King/Ruler) of Egypt to plead with him to “Let my people go!” God called Moses to lead Israel out of 430 years of Egyptian slavery. Each time Moses met with Pharoah he said no, or he said yes, only to turn around and recant Israel’s release to freedom.
Throughout this exchange with Pharoah, Moses warned with plague after plague–10 to be exact–and repeatedly we read that Pharaoh hardened his heart. But we also read the peculiar verse in Ex. 9:12 which says “the Lord hardened Pharoah’s heart.” I’ve always wondered about this, even at times fearing that God, in my own stupidity and rebellion, might harden my heart. But this goes against the concept of Free Will (the idea the we have the ability to interact with God voluntarily and NOT under compulsion).
I want to share some thoughts on this I recently discovered that helped me understand the verse. “Maybe you have your own thoughts on this verse, but let’s look at it another way–through the lens of a metaphor: Let’s say God is the sun, and let’s say Pharaoh is a leaf that IS NOT connected to the vine, and Moses is a leaf connected to the vine.
Now keep in mind the verse in John 15:5 where Jesus says, “I am the vine; you are the branches. If you remain in Me and I in you, you will bear much fruit.” We know the sun is the same today, forever, and always, but it will have a drastically different effect on the leaf that is connected to the vine, compared to the one that is not. The sun causes the vine and everything connected to it to flourish and to have life in itself. While on the other hand, it causes the unattached leaf to harden, shrivel up, and to eventually die. The same sun, the same leaves. The difference is one is connected to the Vine and one is not.” (Source: kingdom.story.films )
COT:
Number-Rama – 19 PAX
Name-O-Rama
Announcements: Take a look at the nation site F3Nation.com and check out the information for GRT Event coming up in D.C. Mar 24, 25, 26. This is THE premier F3 event. Sign Up today.
BOM/Prayer: Praise for the outcome/justice in the trial mention in previous prayers; strong finish for Swartz’ wrestling season and for his school work as his marking period is coming to a close; prayers for YHC’s parishioner who lost her husband to suicide yesterday; prayers for Bunt to get well soon and return to action; prayers for other requests mentioned–forgotten as of this writing by YHC, but never forgotten by Sky-Q, our great God and King who will continue to keep our hearts pliable and teachable and full of life IF we remain connected to Him through faith in Jesus.
Always honored to Q and appreciate the call from Bunt to fill in.
