AO: Aegis, Georgetown, DE.

Pax: Bolt, Box Car, Bunt, Chattahoochee, Chauffeur, Cowbell, Fireplex, Klinger (Downrange), Motown, Pick, Pusher, Quattro, Ruxpin, Stutter, TRex, Yukon

QIC: Fireplex

Warm up

SSH – 20 IC

Cherry Pickers – 20 IC

Bolt 45’s IC (4 Count) – 15 squats to halfway down.  15 squats halfway to full down.  15 full squats.

Windmills – 20 IC

Toy Soldier Set – 50 LBC’s, 25 E2K’s (each side), 15 Big Boys

Hydraulic Squats – 10 IC (6 Count)

Mosey .47 miles to the School. 

The Thang

PAX completed the Hindenburg BLIMPS routine from the exicon. We modified the sprint portion to a straight line between FOUR light poles that were approx. .02 miles apart. Sprint to pole#1 and perform an exercise at pole #1, sprint to pole#2 & perform exercise, sprint to pole#3 & perform exercise & lastly to pole #4 & perform exercise. Plank it up until all PAX are in. That completes Round #1. Reverse directions and perform the second exercise working back to the pole where it all started. Rinse and repeat until all 6 Rounds are complete. Round # 1 – 10 Burpees, Round #2 – 20 Lunges (20 each leg). Round #3 – 30 Imperial Walkers. Round #4 – 40 Merkins. Round #5 – 50 Plank Jacks. Round #6 – 60 Squats.

F3 Message – See Below

Mosey .47 miles back to the Aegis.  

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

F3 Message 07/25/26

A Word With You

Coming Back From A Fall

June 13, 2023

Scripture:  Proverbs 24:16  Micah 7:8

Well, in the summer it’s nice to think about winter Olympics. Well, you know what? I’m not like most people who watch the Olympics. You know, like the winter Olympics, the women’s Olympic figure skating? Well, a lot of people just enjoy the grace of the “twizzles” and the “triple lutzes” (whatever those are). Not me. No, I love the stories. I’m a story guy. So I’m sitting there mulling the stories of those skaters. And thinking, “We’ve got something to learn from her.”

It happened. I remember one time, when Italy’s finalist, Carolina Kostner skated her long program. It was in the Sochi Olympics. Before she began, they showed her disastrous skate in Vancouver four years ago. She left the ice with her face buried in her hands. It was sad. I mean, in her own words, “It was breaking my heart.” And that was going to be the end of her skating career. She didn’t want to go through this again. But she did. And on the ice in Sochi, she skated a nearly flawless program and captured Olympic bronze.

Look, I don’t ice skate. But I know what it is to fall and come back again.

I’m Ron Hutchcraft and I want to have A Word With You today about “Coming Back From Falling.”

I’ve set personal goals and I’ve blown it – losing weight, getting to a better place financially, conquering a personal weakness. And like all of us who have tried and failed, I know the temptation to forget it and just say, “I’m not going to get on the ice” again. But then I considered these Olympic lessons that can turn a sad chapter into a comeback victory. Number one, when you go down, don’t stay down. The Bible says in Proverbs 24:16, “A righteous man falls seven times, and he rises again.”

I’ve watched three children and now our grandchildren learn to walk. They all have the same M.O. Try to walk? Fall down. The fallen baby, of course, has two choices. One, “That’s it. I tried my best. I failed. I tried to walk. I can’t do it. I give up.” Well, that didn’t happen! Every child got back up and started walking again.

I’ve decided that the only people who haven’t fallen are people who never tried to walk. I watched an Olympic skater whose falls were seen by millions. Who was devastated by the scope of her failure, but she came back with the greatest victory of her life because she didn’t stay down.

Oh, here’s the other lesson: Do it for the joy, not for the result. That’s actually what Carolina Kostner’s mother told her after the debacle in Vancouver. That’s good advice. Stop thinking about how you’ll perform. In her words, “I had to skate for the passion and the pleasure.” And that changed everything.

Way back in the 2002 Olympics, U.S. skater Sarah Hughes surprised everyone – including herself. She went into the finals in fourth place; she didn’t have much to lose. So, as the top three contenders competed, you could feel the tension. Every jump. Every landing. Each precision movement potentially could mean victory or defeat. Then Sarah skated. She was just fun to watch, because she was clearly having fun. Skating with reckless abandon. And that freedom liberated her to give the best performance of her life; a gold medal performance.

You know, as we look back on our life and we think of the places where we blew it or we failed, especially those we love, I begin to turn to the pages of God’s Word to find hope for our falls. And I find it in Micah 7:8 that says, “Do not gloat over me my enemy. Though I have fallen, I will rise. Though I sit in darkness, the Lord will be my light.”

You know how that could happen? Because it says later in the chapter, “Who is a God like you who pardons sins, forgives the transgressions?” And then it says, “You hurl all our iniquities into the depths of the sea.” To know that every mistake, every fall, every wrong thing, every hurting thing I’ve ever done has been erased because God’s Son died for it on a cross. That is the ultimate freedom for a new beginning.

This might be your day for that new beginning. I’d love to help you get started with Jesus. That’s why our website’s there – ANewStory.com. Check it out.

I saw one skater come back with Olympic redemption, because she knew that coming back was getting back up, no matter how ugly the fall. So in a way, you win when you just put your skates back on.

Respectfully Submitted,

Fireplex

10 train burpees to start

Warm-a-Rama
20 seal jacks i/c
15 seal wave i/c
20 Imperial walkers i/c
20 plank jacks i/c
20 ssh i/c
20 Windmill i/c

THE THANG

Merkin mosey to Church of God – mosey for 2 minutes, do 2 merkins, mosey 2 more minutes, do 4 merkins…..

3 rounds
20 hanging knee raises
10 swerkins
25 reverse crunch
15 big boys

3RD F

Play The Man • Devotional
https://bible.com/reading-plans/4023/day/7?segment=0

Merkin mosey back to AO

Number Rama
Name Rama
COT
5 HIM showed today: Semi, Ruxpin, Shutter, Boxcar, Woodstock

QIC: Semi

Warm-a-Rama

16 seal jacks i/c
16 mountain man pooper i/c
10 hip circles oyo, each way
16 seal wave i/c
16 Windmill i/c

The Thang
Every HIM grabs a coupon

25 blockeys, Chairman lap
50 lunges per leg, Chairman lap
100 curls, Chairman lap
200 lbcs, Chairman lap
25 sprawl curl

3rd
Bittersweet week for me. I have ladies playing their final high school soccer game that I coached in middle school.

Number-Rama
NAME-A-RAMA
COT

4 HIM showed today; Semi, Ruxpin, Shutter, Scatterfield

Warm-a-Rama
15 Michael Phelps  i/c
10 hip circles each direction oyo
15 seal waves i/c
15 plank jacks i/c
Capri lap
Side shuffle across parking lot, nur to next parking spaces, side shuffle across parking lot, mosey back to start
15 seal jacks i/c
30 marocan night club i/c
159 mountain man pooper i/c

The Thang

Mosey to coupon pile

Dock loaders brigade (first HIM pulls first coupon from pile and sets to his other side, next HIM grabs that coupon and sets to his other side, continuing down the line till pile is moved. Repeat process till pile is returned to starting position)

Each HIM grabs 2 small coupons

15 weighted windmills i/c
15 reverse lunge to knee drive (per side)
15 one knee down high pull twist (per side)
Holy Bolt 45 (halo at the top) i/c

3rd F

15 bridge chest press
15 monkey grabs (per hand)
15 Bent over flys i/c
15 bridge Flys i/c
15 sprawl to squared arnold press

Return small coupons

Round of Mary
Not so easy hello dolly
Flutter kick
Ranger merkin
Ssh
Seal wave
Oblique mountain climbers
Gas pumpers

Number Rama
Name Rama
COT

7 HIM showed today: Semi, Shutter, Boxcar, Dory, Lighthouse, Scatterfield, Ruxpin

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

The Thang
Each HIM grabs a coupon

Tabata – 30/15

Modified merkin
Squat to coupon

Lung
Split squats

(Half round due to time)
press jacks w/coupon
squat front raise w/coupon

3rd F
https://www.facebook.com/share/r/14ZnESEgYci/

Modified merkin
Squat to coupon

Coupon chops
sprawled Curls coupons

(half a round due to time)

Number Rama
Name Rama
COT

8 HIM showed today: Semi, Ruxpin, Shutter, Boxcar, Woodstock, Dory, Blackout, Scatterfield

Warm-a-Rama

15 seal jacks i/c
15 harry rockets i/c
15 mountain man pooper i/c
Capri lap
Side shuffle across parking lot, nur across to the other parking spaces, side shuffle across parking lot, mosey to start
15 seal waves i/c
15 Michael Phelps i/c
30 Moroccan night club i/c
10 hip circles each direction oyo

The Thang

Mosey to corner of building.

20 Mike Tyson sit thru oyo
Incline Bolt 45

3rd F
The Competitor’s Creed

I am a Christian first and last.
I am created in the likeness of
God Almighty to bring Him glory.
I am a member of Team Jesus Christ.
I wear the colors of the cross.

I am a Competitor now and forever.
I am made to strive, to strain,
to stretch and to succeed
in the arena of competition.
I am a Christian Competitor
and as such, I face my challenger
with the face of Christ.

I do not trust in myself.
I do not boast in my abilities
or believe in my own strength.
I rely solely on the power of God.
I compete for the pleasure of
my Heavenly Father, the honor of Christ
and the reputation of the Holy Spirit.

My attitude on and off
the field is above reproach –
my conduct beyond criticism.
Whether I am preparing,
practicing or playing;
I submit to God’s authority
and those He has put over me.
I respect my coaches, officials,
teammates and competitors
out of respect for the Lord.

My body is the temple of Jesus Christ.
I protect it from within and without.
Nothing enters my body that
does not honor the Living God.
My sweat is an offering to my Master.
My soreness is a sacrifice to my Savior.

I give my all – all of the time.
I do not give up. I do not give in.
I do not give out. I am the Lord’s warrior –
a competitor by conviction
and a disciple of determination.
I am confident beyond reason
because my confidence lies in Christ.
The results of my efforts
must result in His glory.

LET THE COMPETITION BEGIN.
LET THE GLORY BE GOD’S

Mosey to coupons

10 baby seal waves i/c
15 sprawled Curls w/coupon oyo
10 kneeling squat twist  w/coupon oyo
10 blockes
20 Bent over rows
30 urkins

20 hello dolly
10 Freddie mercury
15 gas pumpers
Not so easy lazyboy

20 Curls for the girls

Return coupons and mosey the way we came back to the AO

10 train burpees

Number Rama
Name Rama
COT

4 HIM showed today: Semi, Ruxpin, Dory, Boxcar

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

The Thang
Each HIM grabs a large coupon and 2 small coupons
Tabata 1 minute on 30 sec off

Round 1
Curls
Skull crushers

Round 2
Squats
Reverse lunge

3rd F
Health check up, low T, estrogen blocker

Number Rama
Name Rama
COT

4 HIM showed today: Semi, Ruxpin, Shutter, Boxcar

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

The Thang

Each HIM grabs a large coupon and 2 small coupons

5 halos each direction
10 monkey grabs
10 floundering blocks
10 block cliff hanger
10 trinity
20 press jacks w/coupon
10 squat front raise w/coupon

Lap around parking lot

5 halos w/press each side
10 coupon chops per side
25 bridge chest press
10 trinity
10 backwards lunge to block crusher per side
10 sprawled Curls coupons

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.

Lap around parking lot

10 sprawled Curls coupons
25 Curls for the girls
25 bridge chest press
10 trinity
Toy soldier set
50 lbcs
25 E2K per side
15 big boys

Return coupons

Number Rama
Name Rama
COT

6 HIM showed today; Semi, Ruxpin, Shutter, Boxcar, Woodstock, FNG (Lazyboy)

AO: CHOP, Milton, DE

Pax: Chattahoochee, Fireplex, Ruxpin

QIC: Fireplex

Warm up

SSH – 20 IC

Plank Jacks – 20 IC

Cherry Pickers – 15 IC

Bolt 45’s – IC (4 Count) – 15 squats to halfway down.  15 squats halfway to full down.  15 full squats.

Imperial Walkers – 20 IC

Windmills – 15 IC

Hydraulic Squats – 10 IC (6 Count)

The Thang

Mosey to “Oh Hill No”. 

PAX completed B.O.M.B.’s on the Hill. Each PAX completed 25 Burpees, 50 Overhead Claps completed as SSH’s, 75 Merkins, 100 Big Boy Sit-up’s, 125 squats. After each exercise, Pax scaled the Hill in a different manner. After the Burpees, Pax crawl beared up the hill and moseyed down. After the SSH’s, Pax bear crawled up the hill and moseyed down. After the merkins, Pax Nur’d up the hill and moseyed down. After the Big Boy Sit-up’s, Pax took a breather for the F3 message. Once complete all Pax completed the squats and moseyed up and then back down the hill.

Mosey back to CHOP

F3 Message 09/16/25

A Fatal Shot, a Wounded Generation

September 12, 2025

By Ron Hutchcraft

I’m writing this on September 11. Twenty-four years ago today, I watched on television as the Twin Towers crumbled to dust. Twenty-four hours ago, I saw the shocking assassination of a hugely popular Gen Z influencer in front of 3,000 people. In both cases, millions were devastated in disbelief and grief. Including reporters, politicians, law enforcement spokesmen – and lots of ordinary folks. And while the scope of the 2001 tragedy was clearly greater, the trauma of yesterday’s assassination hit many young people very personally. Watching the tears of others yesterday, I found myself praying again what I cried out to God 24 years ago. “God, what do You see here?” The answer was the same both times. Souls. Lost souls. Grieving souls. Eternal souls.

I’ve worked with young people my entire adult life. And as years have gone by, I’ve seen many of them become less and less engaged with their world and with current events. Many of them know tons about Taylor Swift’s love life but can’t find Ukraine on a map or tell you the name of the Vice President. But they were drawn to Charlie Kirk, who was dedicated to involving them in major issues of our time. A prime time CNN host said yesterday: “If you don’t know who Charlie Kirk is, ask your teenager or your college student.” Kirk was, in a sense, a generational prophet to many of them. He had over 5 million followers on X (formerly Twitter) and hundreds of thousands of listeners to his podcast and radio program. Observers characterize many of today’s young people as disconnected. But they connected with Charlie Kirk. To countless millions of young people, he was finally a voice they felt they could trust. Suddenly, he was gone. For me, this isn’t about Charlie Kirk’s politics or culture war perspectives. It is, of course, about his wife Erika and their two children. I know “the Lord is close to the brokenhearted” (Psalm 34:18) and she’s clearly expressed her relationship with Him. I pray Jesus will envelope them in His strong and comforting arms.

I do see what God showed me on that dark September 11 years ago. Those souls. The emotional outpouring that floods social media now gives testimony to the deep sense of personal loss so many young people are feeling today. After the tragic events of September 11, 2001, there was a hole in our hearts that none of our usual “go to” answers could fill. So we turned to God. Churches were full. Prayer was everywhere. Many finally opened their hearts to the Savior who died for them and beat death by His Resurrection.

For many contemporary young people, yesterday’s loss has left their own hole in their heart. That’s where it’s about “souls.” This trauma will be, for many, a “turning point.” For some, to anger, retribution, disillusionment, despair. All destinations devoid of hope. Or to Jesus. Whose hope is stronger than death, guaranteed by an empty tomb. We are desperate for a generation that doesn’t carry all the baggage we have or suffer from the angry poison we’ve consumed. A spiritual awakening may well be our only real hope. And our young people may be our only real hope of a better tomorrow. I’m praying the death of a looked-to leader may lead them to the Leader whose life and hope are eternal. Jesus called us in life to tell our world about His unloseable love – and to let them experience that love through us.

At the unforgettable Changing of the Guard at the Tomb of the Unknown Soldier, there is a simple but profound exchange between the honor soldier coming on duty and the one leaving. For some 75 years, every guard leaving has said, “Orders remain unchanged.” To which, the new guard salutes and responds, “Orders acknowledged.” Two thousand years ago, Jesus gave a band of disciples His final orders: “You shall be My witnesses” (Acts 1:8).

No matter the loss, no matter the cost. Orders remain unchanged.

Respectfully Submitted,

Fireplex

Warm-a-Rama
15 Michael Phelps i/c
30 Marocan night club i/c
15 seal waves i/c
Capri lap – side shuffle across parking lot, nur to other parking spaces, side shuffle back across, mosey back to start
15 shoulder taps i/c
20 windmills i/c
15 mountain climbers i/c

The Thang

Tabata, using small coupons
8 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
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.

Number Rama
Name Rama
COT

4 HIM showed today: Semi, Ruxpin, Boxcar, Scatterfield