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 plank jacks i/c
Capri lap around circle, side shuffle halfway, switch directions for other half

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

Coupon Tabata :20/:10

halos each direction
monkey grabs

floundering blocks
block cliff hanger

toe touches
press jacks w/coupon

squat front raise w/coupon
halos

coupon chops per side
sprawled coupon curl

Flys (laying on back)
bridge chest press

backwards lunge to block crusher per side       rows

3rd F
Stand Firm and Act Like Men

Number Rama
Name Rama
COT

8  HIM showed today: Semi, Boxcar, Bunt, Probe, Yukon, Chauffer, Fireplex, Motown

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 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 Surf Bagel

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

Modified diamond merkin
Modified wide merkin

Mosey back to AO

Number Rama
Name Rama
COT

5 HIM showed today: Semi, Shutter, Boxcar, Lighthouse, Scatterfield

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 – 25/12

Modified merkin
Squat to coupon

Lung
Split squats

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
(3/4 round due to time)

Number Rama
Name Rama
COT

9 HIM showed today: Semi, FNG (Flipper), Probe, Struedel, Fireplex, Quattro, Motown, Chattahoochee, TREX

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

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

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
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?