Semi – F3 First State

Semi Hard

Bunt, Chattahoochee, Chauffeur, Fireplex, quattro, Semi, TRex / Leave a Comment / Aegis, DE, Georgetown / By Johnny Hopkins

Date: 01/31/2026

AO: Aegis, Georgetown, DE

PAX: Bunt, Chattahoochee, Chauffeur, Fireplex, Quattro, Semi, TRex

QIC: Fireplex

Warm up

SSH – 30 IC

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

Cherry Pickers – 15 IC

Windmills – 15 IC

Mountain Climbers – 20 IC

Jiminy Crickets – 10 OYO

Hydraulic Squats – 10 IC (6 Count)

The Thang

At the Aegis, Pax completed the Route 66 routine at the County Building. 1 lap around the County Building and complete 1 burpee. A second lap around the County Building and complete 2 burpees. Rinse and repeat until reaching 7 burpees.

Pax moseyed to the Georgetown Firehouse to complete a Mike Tyson set of 7’s in the back parking lot utilizing a bear crawl to traverse the distance between the station wall and a set of parking bumpers. Pax completed 1 Mike Tyson at the wall and bear crawled across to the parking bumpers to complete 6 Mike Tyson’s, then bear crawled back to the wall for 2 Mike Tyson’s and back to parking bumpers for 5 Mike Tyson’s. Rinse and repeat until the number of evolutions was reversed from where it began.

Pax moseyed back to the County Building Parking Lot.

Spartan Run Routine – Run/sprint approx. 50 yards or so across the County Building parking lot light and drop and do 10 merkins. Plank until all PAX are complete. Run/sprint 50 yards back to the starting point and complete 10 merkins. Plank for the 6. Pax completed 6 reps for 60 merkins for the exercise.

Pax finished strong with a Toy Soldier set consisting of 100 LBC’s, 50 E2K’s each side, and 25 Big Boy ‘s.

F3 Message 01/31/26

Sick of Winter, Ready for Spring

March 14, 2024

There I was, digging out the sweaters again, turning up the thermostat, and hoping the weatherman was wrong about snow and ice.

But, I had no right to gripe. That year, some cities ran out of salt for their streets, were “whomped” with storm after storm, and some places even got mountains and mountains of snow.

If you moved to one of those snow-swamped places, it would be easy to say, “It’s always going to be winter. This much snow is never going to melt. It’s just going to keep coming.”

But nope. It won’t always be winter. There’s hope. And hope has a name – spring. No matter how high the snowdrifts are, how endless the parade of winter storms, spring always comes. And that helps me grasp just what that precious word “hope” is all about.

Hope-less means things can never change. But hope means things you’ve never been able to change can change because hope has a name. His name is Jesus. He’s the One of whom the Bible says in Hebrews 6:19, “We have this hope as an anchor for the soul, firm and secure.”

As a follower of Jesus, I can be – for the hope-starved people around me – living proof that He could change what I could never change. Because of Jesus, a parent can change. A husband or wife can change. A family can change. Because of Jesus, a temper can change, a life of depression, or a fear of death. Jesus changes control freaks, chronic worriers, fearful people, and people who have always been defined by their pain.

There’s a magnet in us that attracts people to our Jesus. It’s not our beliefs, the meetings we go to, the bad things we don’t do. It’s our hope. The Bible says folks will want to know “the reason for the hope you have” (1 Peter 3:15).

When you meet Jesus, you experience the ultimate makeover miracle: “If anyone is in Christ,” the Bible says, “he is a new creation; the old has gone, the new has come!” (2 Corinthians 5:17). So we have hope to give! Hope of Jesus changing our dark side, our fears, our relationships, our eternity.

The most powerful tool I have to open a heart to Jesus is my story – my Hope Story. Because what people want to know about Jesus is, “What difference does He make?” Your Hope Story tells about how your stressful times are different because of Jesus – and your lonely times, your sad times, your wounded times. The difference Jesus makes when there’s bad news from the doctor, when your family’s in chaos, when the one you were counting on walks out the door, or when you stand by the casket of the one you love.

People can argue with your beliefs. They can’t argue with your Hope Story. Once you were “blind.” Now you “can see.” The only explanation is Jesus.

I always want to be looking for natural opportunities to share some part of how my life is different because of Jesus. As you listen to a person’s story, the door opens for you to tell your story. And how His story – His dying for you – has changed your story and could change theirs forever. I am, and all my spiritual brothers and sisters are, living proof that it doesn’t always have to be winter.

Spring comes when Jesus comes. And maybe you’ve never experienced that hope for yourself. Today Jesus stands ready to give you the new beginning that your heart is hungry for. I’d love to introduce you to Him and help you know how to get started with Him. If you’d like to learn more about how to get started with Jesus, I encourage you to head to ANewStory.com. It’s time for spring.

Respectfully Submitted,

Fireplex

That Sucked

Box Car, Dory, Ruxpin, Semi / Leave a Comment / DE, Milford, The Grit Mill / By Jason Dypsky

QIC: Semi

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

Gritmill 12/17/25

Box Car, FNG, Semi, Shutter, Woodstock / Leave a Comment / DE, Milford, The Grit Mill / By Jason Dypsky

QIC: Semi

Warm-a-Rama
17 seal jacks I/c
17 Imperial walkers I/c
17 seal waves I/c
10 hip circles each direction oyo
25 mountain climbers I/c
12 mountain man pooper I/c
25 plank jacks I/c

The Thang
Each HIM grabs a coupon

From coupon pile to parking lot
Lt. Dan
Nur halfway across parking lot
Mosey The rest of the way to benvoneto

From to benvoneto to corner
12 blockey broad jump, mosey rest of distance
10 halos each direction
Side shuffle facing parking lot back to benvoneto
25 E2K each side
Side shuffle facing parking lot back to corner
25 Curls for the girls
Screaming lungs to benvoneto
50 ankle taps
Mosey to corner
25 skull crushers
Karaoke facing parking lot
50 lbcs

3rd F
“Getting the Edge”
“Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it.”
— 1 Corinthians 9:24
Opening Thought
Jim Berkman, Salisbury University’s Head Men’s Lacrosse Coach, is the winningest men’s lacrosse coach of all time. His program’s foundation is built on one defining idea: “We are going to out-compete you from the first whistle to the last.”
To achieve that level of sustained excellence, Coach Berkman emphasizes “Getting the Edge.” It’s not just about how hard you work during practice, but how committed you are outside of it. The edge comes from the unseen hours — the early mornings, the extra reps, the personal discipline that fuels greatness.
Coach Berkman’s players know that when everyone commits to “getting the edge” on their own, the team becomes sharper, stronger, and more competitive together. That’s how practices start to feel like games — because everyone shows up prepared to give their best.
Faith Application
Now, think about this through the lens of your Christian faith.
What if we approached our spiritual life with the same drive to “get the edge”?
• Are we putting in the work outside of Sunday morning?
• Are we studying God’s Word daily, not just when it’s convenient?
• Are we praying regularly, not just when we need something?
• Are we training our hearts to respond with grace, truth, and love in every situation?
When we do this — when we “get the edge” in our faith — we are better prepared to live boldly for Christ. We become stronger disciples, able to compete for Christ at the highest level when the moment comes to share the gospel or to lead with integrity under pressure.
“Do not be slothful in zeal, be fervent in spirit, serve the Lord.”
— Romans 12:11
“Train yourself for godliness; for while bodily training is of some value, godliness is of value in every way.”
— 1 Timothy 4:7–8
Just like an athlete who trains beyond practice, our faith requires personal investment. The more time we spend with God in private, the more powerful our witness becomes in public.
Reflection Questions
• What does “getting the edge” look like in your walk with Christ?
• How can you invest in your faith outside of Sunday or team devotionals?
• Are there “drills” you can commit to daily — prayer, Scripture reading, journaling, or serving others — that sharpen your spiritual edge?

Karaoke facing parking lot back to the corner

Sumo bolt 45 on decline
6″ apart bolt 45 on incline
Return coupons

Number Rama
Name Rama
COT

5 HIM showed today: Boxcar, Woodstock, Shutter, Semi, FNG ?Buehler?

Long Time Tabata

Box Car, Ruxpin, Semi, Shutter / Leave a Comment / DE, Milford, The Grit Mill / By Jason Dypsky

QIC: Semi

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

Blame it on Quattro II

Bunt, Chattahoochee, Chauffer, Fireplex, Motown, Pickles, Probe, quattro, Semi, Toy Soldier / Leave a Comment / Aegis, DE, Georgetown / By Johnny Hopkins

Date: 11/08/2025

AO: Aegis, Georgetown, DE

Pax: Bunt, Chattahoochee, Chauffer, Fireplex, Motown, Pickles, Probe, Quattro, Semi, Toy Soldier.

QIC: Fireplex

Warm up

SSH – 20 IC

Windmills – 15 IC

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

Cherry Pickers – 15 IC

The Thang

Explanation of the Directive God gave Joshua in regard to the wall of Jericho and the number seven. Pax conquered Jericho this gloom in F3 fashion thanks to a phone call from Quattro on December of 2019 planting a seed for the original beatdown on 12/2019 and quoting the verses from Joshua 6:4-5,20-21 New King James Version (NKJV). Round #1 – Karaoke around the circle switching directions at halfway and complete 7 hand release merkins. Round #2 – Nur around the circle and complete 21 LBC’s. Round #3 – side shuffle around the circle switching directions at halfway and complete Aiken legs – 7 squats, 7 box jumps, 7 lunges (10 each Leg), 7 split Jacks (7 each Leg). Round #4 – high knees around the circle and complete ATM’s – 7 alternating “merkin” shoulder taps, 7 tempo merkins, and 7 fast merkins. Round # 5 – Lieutenant Dan around the circle and complete 7 four count mountain climbers. Round #6 – Toy Soldier march around the circle and complete a set of 7’s. 1 big boy to 1 merkin, two big boys to 2 merkins ascending to 7 of each. Round #7 – mosey 7 laps around the circle and complete ascending Burp & Merks up to seven merkins. The twist is we are going to repeat each of the previous exercises before starting the next lap around the circle.

F3 Message – 11/08/25

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

F3 Message 11/08/25

Joshua 6:4-5,20-21 New King James Version (NKJV)

⁴And seven priests shall bear seven trumpets of rams’ horns before the ark. But the seventh day you shall march around the city seven times, and the priests shall blow the trumpets. ⁵It shall come to pass, when they make a long blast with the ram’s horn, and when you hear the sound of the trumpet, that all the people shall shout with a great shout; then the wall of the city will fall down flat. And the people shall go up every man straight before him.” ²⁰So the people shouted when the priests blew the trumpets. And it happened when the people heard the sound of the trumpet, and the people shouted with a great shout, that the wall fell down flat. Then the people went up into the city, every man straight before him, and they took the city. ²¹And they utterly destroyed all that was in the city, both man and woman, young and old, ox and sheep and donkey, with the edge of the sword.

The Power of Powerlessness – #8890

February 5, 2021

I had just finished speaking. I was talking with two men, and the subject was manhood and what it really means. In the course of our solving many of the world’s problems, I learned that one of the men had a black belt or its equivalent in three different forms of martial arts. I hired him as my bodyguard. Well, almost. The man has the ability to take control of most any hostile situation – except for one. He told me there is only one position in which a person is totally powerless, no matter how strong or how skilled they are: lying face down on the ground. You’re absolutely powerless there.

I’m Ron Hutchcraft and I want to have A Word With You today about “The Power of Powerlessness.”

When Mr. Black Belt told me about the total vulnerability of being face down on the ground, General Joshua flashed into my mind. That’s Joshua as in the Book of Joshua in the Bible. In fact, there’s a wonderful blueprint for winning life’s unwinnable battles in the account of Joshua’s most powerless moment. It’s recorded in Joshua 5, beginning with verse 13, and it’s our word for today from the Word of God.

Joshua is leading the Jews into the Promised Land that God has said He would give to them. But immediately, they come upon this massive, seemingly impregnable city; the walls are looming toward the sky. It’s the world’s oldest city, Jericho. There’s no way Joshua’s going to breach those walls with anything he knows how to do. You know what? You may be facing one of those “Jerichos” in your life right now, where the size of the challenge is a lot greater than the resources you have.

So, this one’s for you. Joshua 5 says, “When Joshua was near Jericho, he looked up and he saw a man standing in front of him with a drawn sword. Joshua went up to him and asked, ‘Are you for us or for our enemies?’ ‘Neither,’ he replied, ‘but as commander of the army of the Lord I have now come.’ Then Joshua fell face down to the ground in reverence, and asked him, ‘What message does my Lord have for His servant?'”

Here’s Joshua, the man who has never lost a battle, going face down on the ground in the most powerless position a man can be in. I don’t think Joshua ever surrendered to anyone. But standing before the Commander of the Army of the Lord, he falls down in total surrender. Most Bible scholars believe this “Commander” is actually the Son of God making one of His pre-Bethlehem appearances in the Old Testament.

Face down before Jesus. Could that be where He wants you right now? Maybe that’s the only way you’re ever going to conquer your Jericho; the only way you’re ever going to have peace. When Joshua surrendered, God gave him the miracle plan that pulverized the walls of Jericho. The issue wasn’t really the conquest of Jericho; it was the conquest of Joshua. The issue in your life really isn’t the conquest of your impossible challenge; it’s the conquest of you. It sometimes takes a “Jericho” to level some of us Joshuas.

It could be that you’ve given Jesus everything: your talent, your time, your money, your service; everything but one thing. Control. It’s still my way, my will, my agenda, my plans, my timing. There’s someone or something that you’re still holding tightly in your hands, and you’re afraid or you’re unwilling to surrender control. And, consequently, your Jerichos will remain standing.

The most powerful position in the world is powerlessness. The secret of peace; the secret of the release of God’s power into your situation is total surrender. At that point, He will commit all His forces to the battles in front of you. To finally surrender is to finally win.

Respectfully Submitted,

Fireplex

First Town Coupon Play

Motown, Semi / Leave a Comment / DE, First Town, Lewes / By Jason Dypsky

QIC: Semi

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

Return coupons

Number Rama
Name Rama
COT

2 HIM showed today; Semi, Motown

Coupon Play

Box Car, Lazyboy, Ruxpin, Semi, Shutter, Woodstock / Leave a Comment / DE, Milford, The Grit Mill / By Jason Dypsky

QIC: Semi

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

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)

Coupon Diamond

Bunt, Chattahoochee, Chauffer, Fireplex, Motown, Probe, quattro, Semi, Toy Soldier / Leave a Comment / Aegis, DE, Georgetown / By Jason Dypsky

QIC: Semi

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

The Thang

Chappie run (water in mouth) to ball fields. Find stack of coupons. Each HIM grabs 2 coupons.

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 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
20 press jacks w/coupon
10 squat front raise w/coupon

Nur w/coupons to home plate

Mosey back to AO

Round of Mary

flutter kick, gas pumpers, v ups, 4 count Freddie, and American hammers

Number Rama
Name Rama
COT

9 HIM showed today; Semi, Probe, Chauffer, Toy Soldier, Fireplex, Quattro, Bunt, Chattahoochee, Motown

Farmer carry lap – Gritmill 6/19/25

Honeycomb, Mr. Mom, Semi / Leave a Comment / DE, First Town, Lewes / By Jason Dypsky

QIC: Semi

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

Gritmill Tabata

Box Car, Ruxpin, Scatterfield, Semi / Leave a Comment / DE, Milford, The Grit Mill / By Jason Dypsky

QIC: Semi

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

Number Rama
Name Rama
COT

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