Semi

I Hate Burpees

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Date: 06/20/2023

AO: CHOP, Milton, DE

QIC: Fireplex

Warm up

SSH – 20 IC

Cherry Pickers – 20 IC

Bolt 60’s – 20 squats to halfway down.   20 squats halfway to full down.  20 full squats. THANKS PROBE !!

Windmills – 20 IC

Imperial Walkers – 20 IC

Mosey .2 miles to “Oh Hill No”.   

The Thang

Burp Back Mountain….Pax pair up to complete 100 Burpees each or as many as possible.  One PAX Nurs up the hill and runs down 3 times while the other works on his burpees.  When all Pax reached 50 Burpees a break for the F3 message took place. One more complete round was completed before moving on to 50 Four-Count Freddie’s (IC) and finishing with a Toy Soldier set of 50 LBC’s. 25 E2K’s (each side), and 15 Big Boys.

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

Mosey .2 miles back to CHOP.  

F3 Message – 06/20/2023

UNUSED CAPABILITIES – #2736

So much of the furniture and equipment in our office is a God-story. He has miraculously provided so many things through His people – things we could never have been able to buy. One of those things is our telephone system. A Christian brother was upgrading the system at his company – and donated his old system to us. And that old system is great for us! Now our phones have this battery of buttons on them – most of which we have just been looking at or ignoring. We have had no idea what they do. Our Team has been so busy that no one has really had the time to read the manual! Finally, we assigned that research to Jeff – and the other day, he reported back to our Team. He showed us all kinds of sophisticated tricks our phones could do – and here we’ve been settling for just using a phone line and the “hold” button. These phones are amazing. They’ve been amazing all along. We’ve been slumming it – when we could have been going in style!

Well, I’m Ron Hutchcraft and I want to have A Word With You today about “Unused Capabilities.”

Our word for today from the Word of God comes from Matthew 14:25. Jesus’ disciples were out in a boat and they’re being battered by a violent storm. “During the fourth watch of the night, Jesus went out to them, walking on the lake. When the disciples saw Him walking on the lake, they were terrified. ‘It’s a ghost,’ they said, and cried out in fear. But Jesus immediately said to them: ‘Take courage! It is I! Don’t be afraid.’ ‘Lord, if its You,’ Peter replied, ‘tell me to come to You on the water.’ ‘Come,’ He said. Then Peter got down out of the boat, walked on the water and came toward Jesus.”

All the disciples were just trying to ride out the storm. But Peter suddenly got a glimpse of the power of his Master – and of something supernatural he could do if he risked everything on Jesus. And suddenly Peter was doing what people don’t do – he was walking on water!

The fact is that Jesus may be preparing you to step up to something far more supernatural than you’ve ever been or done before. In fact, He’s made your heart restless for more so you would get out of the boat and start walking toward Him in an exciting new way. Peter found out that day that if Jesus wants you to do it – no matter how beyond your capability it may be – He will give you whatever it takes to do it.

A lot of our Christian lives are like our Team and those multi-faceted phones. We’re settling for a level that is far below where we could be living. We’re looking at all those spiritual buttons. We may know some other people who have tapped into those capabilities. But we are settling for a powerless life when Christ in us wants to make our life really powerful. We’re settling for the mediocre when we’re wired for the miraculous. You have the Holy Spirit of Almighty God living in your body – you have backing you up the authority that Jesus has over everything in the universe – you have Jesus’ resurrection power in your life – are you living like it? Or are you settling for only pushing a couple of God’s buttons when there are so many more that could open up a whole new frontier for you?

You need to be reading the Manual – the Bible – every day. Not just for theology – but looking for the keys to powerful faith – and then using them. And tell the Lord you want the “something more” He’s been making your heart hungry for. Surrender yourself to Him – let go of those areas you have insisted on controlling – get out of the safe little boat and dare to walk where you’ve never walked before!

Your Lord is “able to do immeasurably more than all we could ask or imagine, according to His power that is at work within us” (Ephesians 3:21). Immeasurably more. Like our phone system, it’s all right there. You got it when you got Jesus. It’s time you began to be and do all you were created for.

Respectfully Submitted,

Fireplex

Semi again?

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QIC: Semi

Warm-a-Rama
15 Seal jacks i/c
15 Imperial walkers i/c
15 plank jacks i/c
10 hip circles oyo (each direction)
30 Moroccan night club i/c
15 seal waves i/c
15 Michael Phelps

The Thang
Each PAX grabes a coupon and moseys to park

Bolt 45 toes in block

Round 1
10 swerkins
10 hanging knee raises
20 curls holding bottom of coupon (hammer)
5 blockeys
10 curls palms up inside coupon
30 derkins

Nur around gazebo

Round 2
Repeat above
Add or modify knee raises to leg raises

Lt. Dan, Dan Lt. Around gazebo

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.

Mosey back to AO
Muder bunny across parking lot to return coupons

Number-Rama
NAME-A-RAMA
COT

11 HIM showed today: Semi, Fireplex, Toy Soldier, Trex, Mr. Mom, Bunt, Probe, Piglet, Looney Toons, Whirlybird, Yukon

Non Dominant Kickball

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QIC: Semi

Warm-a-Rama
20 seal jacks i/c
15 seal waves i/c
10 mountain man pooper i/c
30 marrocan nightclub i/c
10 Imperial walkers i/c

The Thang

Mosey to back parking lot of Milton elementary
Split into teams
Kick with non dominant foot
Throw with non dominant hand
Pitcher rolls ball with dominant hand
Mosey back to CHOP

3Rd F

Don’t fret over the little things.

https://www.facebook.com/reel/893123661937731?s=yWDuG2&fs=e&mibextid=Nif5oz


Round of Mary
20 hello dollies i/c
20 Sitting gas pumpers i/c

Number-Rama
NAME-A-RAMA
COT

Ruxpin received his patch for 100 workouts this year.

11 HIM showed today: Semi, Fireplex, Chattahoochee, Toy Soldier, Pooh, Wood, Woodstock, Bunt, Sherlock, Probe, Ruxpin

Something a little different

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QIC: Semi

Warm-a-Rama
20 seal jacks i/c
15 plank jacks i/c
15 Imperial walkers i/c
10 each way hip circles oyo
15 seal waves i/c
15 harry rockets i/c

The Thang
Mosey to playground behind elementary school

2 rounds

10 hanging knee raises
10 swerkins
10 each leg single leg hip thrust

3rd F
Difference Maker Devotional

https://bible.com/reading-plans/14159/day/1?segment=0

10 each side seated hip flexors i/c
(In a seated position on the ground, legs together, move one leg out about a foot for 1, out another foot for 2, back to first spot for 3, and back together for 4)
10 pretzel sticks per side, oyo
10 each side seated hip flexors i/c

Mosey back to AO ( playing frogger crossing rt 24 )

Ended with a  round of Mary
Flutter kicks
Hello dollies
LBCs
Gas pumpers

Number-Rama
NAME-A-RAMA
COT

4 HIM showed today: Semi, Looney Toons, Chauffer, Wildwing

Chauffer’s Chauffeured Georgetown Tour of Destruction 04/22/2023

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17 HIM: Wildwing, Fireplex, Gator, Toy Soldier, Pusher, Sweet n Low, Quattro, Biddie, TRex, Mr. Mom, Looney Tunes, Semi, WhirlyBird, Lunchables, Cinco, Doodle, led by Chauffer.

Warm up: The Q showed up late (apologies) and found 16 HIM performing SSH led by TRex.
The welcome to F3 Nation, mission statement and disclaimer had already been completed so Q took over and next up were 10 hip circles each direction OYO followed by 20 cherry pickers I.C. , 20 windmills I.C. , 20 imperial walkers I.C. , and a new exercise was introduced called the Side Straddle Merkin (begin in the diamond merkin position with feet together drop to wide stance with feet wide apart then push back up to starting position). HIM performed 10 SSM OYO and then performed 5 burpees.

Mosey to Firehouse parking lot (south Bedford side) Bear Crawl to Pine street side.

Mosey to N.G. Sidewalk. HIM formed two rows facing steps. Front row began Lt. Dan to the steps while back row performed squats. When front row reached steps, back row began Lt. Dan toward steps and front row did 10 step hops and then performed squats until back row arrived. Front row then Lt. Dan back to sidewalk and performed dips while back row performed 10 step hops followed by 20 dips.

Mosey to Library. HIM performed 20 American Hammers OYO, 20 Big boys OYO, 20 Flutter kicks OYO.

Mosey to front of Georgetown Middle School. HIM lined up on curb at east side (Sussex Central Dr.) and performed the new Side Straddle Merkin exercise (5 OYO) then Lt. Dan to next sidewalk and performed 20 merkins and planked for the 6. Then, on Qs command, jail break to next sidewalk to do 10 burpees then mosey to next side walk for 20 Big Boys OYO. NUR to curb at School Lane to do 20 dips OYO. When all HIM had completed the dips Q gave 3rd F message.

3rd F. Q shared that since joining F3, 3 years ago, he has spent more time in the Word than he had in all his life. This was motivated mostly by Yukon who last year told us that he and his M were reading the New Testament in a year (a chapter a day Mon-Fri). Q read Colossians 3:1-17. You can read Colossians 3 here https://www.blueletterbible.org/nlt/col/3/1/

After 3rd F message : HIM then, feeling convicted and realizing their sinful nature, performed 5 Bomb Jacks and then reversed the order of the exercises at the school to return all the HIM to the east side of the school (Sussex Central Dr.)

Mosey back to Cir. For a round of Mary.

Number-ama, Name O Rama, announcements, COT

Be an Eagle

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QIC: Deez


Warm-O-Rama

  • Side Straddle Hop – 20 in Cadence
  • Hip Circles – 10 each way OYL
  • Cherry Pickers – 20 in Cadence
  • Moroccan Night Club – 30 in Cadence

The Thang

Mosey to Wagamons Pond boat ramp

  • End of parking Lieutenant Dan up the parking lot until the electric pole
  • Top of the parking lot 5 diamond, 5 regular, 5 wide Merkins
  • Back down the parking Lieutenant Dan
  • Top of the parking lot 5 diamond, 5 regular, 5 wide Merkins
  • End of parking NUR (no clue on spelling) up the parking lot until the electric pole
  • Top of the parking lot 5 diamond, 5 regular, 5 wide Merkins
  • Back down the parking NUR
  • Top of the parking lot 5 diamond, 5 regular, 5 wide Merkins
  • Plank for the “6”

Mosey to Park behind Library

  • Find a bench and do 30 Dips
  • 30 Flutter kicks (double count)
  • 20 Dips
  • 20 Flutter Kicks (double count)
  • 10 Dips
  • 10 Flutter Kicks (double count)

Mosey to FireHouse

  • 1 – Round of Sherlock Shuffle
  • 1 – Round of Bolt 45

3rd F

What is that one thing most people afraid of?
It’s CHANGE. Especially when it’s painful or uncomfortable.
But you have to go through the change to become more phenomenal in life. This story will help you understand the same.


The Story of an EAGLE:
The Eagle has the longest life-span of its species. It can live upto 70 years.
But to reach this age, the eagle must make a very difficult decision!
In its 40th year, the eagle’s long and flexible Talons can no longer grab a prey which serves as food.
Its long and sharp beak becomes bent.
Its old-aged and heavy wings, due to their thick feathers, stick to its chest and make it difficult to fly.
Then, the eagle is left with only two options: DIE or go through a painful process of CHANGE!
This process lasts for 150 days (5 months)
The process requires the eagle to fly to a mountain top and sit on its nest. There the eagle knocks its beak against a rock until it plucks it out.
Then the eagle will wait for the new beak to grow back after which it will pluck out its talons. When its talons grow back, the eagle starts plucking its old-aged feathers.
And after this the eagle takes its famous flight of rebirth and LIVES for 30 more years!!
Why is Change needed???
In order to survive and live. We too have to start the change process.
We sometimes need to get rid of the unpleasant old memories, negative habits and our fixed mindset.
Only Freed from the past burdens can we take advantage of the present.
If an eagle can make a life-saving and life-changing decision at the age of 40….why can’t we?
In order to take on a New Journey ahead, let go of your negative old limiting beliefs.
Open up your mind and let yourself fly high like an eagle!
When it rains, all birds occupy shelter. But the EAGLE avoids the rain by flying above the clouds….
The problem is common to all but the attitude to solve it makes the difference!
Don’t be afraid of change…accept it gracefully..!!!

Mighty Thor

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QIC: Semi

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

The Thang

Merkins 20
Bent over row 10
Sit thru 20
Rest 30 sec
Floor fly 20
Renegade row 10 (double count)
Mountain climbers 20 (double count)
Rest 30 sec
Lunge 10 (double count)
Floor tricep ext. 10
Bear crawl/crawl bear 30 sec
Rest 30 sec
Repeat 2 times

3rd F

https://m.facebook.com/story.php?story_fbid=617381326516975&id=100047353381940&mibextid=Nif5oz

Captain Therkin
1:4 ratio with 5 merkins between each set
1 Big boy to 4 American hammers, 5 merkins
Finish is 10:40

10 burpees for the train

Chappie run to railroad tracks, back to the circle (water in mouth)
10 burpees for completion

Number-Rama
NAME-A-RAMA
COT

23 HIM showed today: Semi, Swartz, Quattro, Fireplex, Chattahoochee, Gator, Lunchable, Pedals, Ruxpin, Cinco, Pick, Itty Biddie, Biddie, Toy Soldier, T-rex, Waterfall, Double Ott, Doodle, Bunt, Sweet n Low, Woodstock, Yukon, Mr Mom

Shoulders and Abs

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QIC: Semi

Warm-a-Rama
15 Seal jacks i/c
15 Imperial walkers i/c
15 plank jacks i/c
10 hip circles oyo (each direction)
30 Moroccan night club i/c
15 seal waves i/c

The Thang

Each PAX grabes 2 water bottles
Mosey to playground across the street
10 low side plank rotator i/c ( both sides)
30 urkins oyo
10 hanging knee raises oyo
10 swerkins
10 split squats ( per leg )
10 pretzel sticks (per side)

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.

Complete 2 more rounds of exercises

Mosey to parking lot
Chappie run back to flag (water in mouth)

5 burpees for reward

Number-Rama
NAME-A-RAMA
COT

5 HIM showed today: Semi, Nutz, Gee-AYA, Wildwing, Looney Toons

Hydraulic What ? Hill No !

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Date: 04/04/2023

AO: CHOP, Milton, DE

QIC: Fireplex

Warm up

SSH – 25 IC

Cherry Pickers – 15 IC

Hydraulic Bolt 45’s – 15 squats full up to half-way down, 15 squats half-way down to full down, & 15 hydraulic squats full motion (6 Count).  All completed IC.

Windmills – 15 IC

The Thang

Mosey to “Oh Hill No” and complete a round of Merkin Jax.  Merkin Jax are a 1:4 ratio of I merkin to 4 plank jacks followed by 2 merkins to 8 plank jacks continuing until reaching the 10:40 ratio.  Next all Pax lined up for a modified Spartan Run Routine – Nur up the hill and run down and drop and do 15 merkins. Nur up the hill and run down and drop and do 15 merkins. All Pax completed the evolution as many reps as possible (AMRAP) with the remainder of the time available before moseying back to CHOP.

F3 Message

Mosey 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 04/04/23

THE SURPRISING SECRET OF GREATNESS – #9292

August 23, 2022

The book is called Good to Great. It’s a thought-provoking book on management written by Jim Collins and a research team that he headed. They identified eleven of the most effective companies in the United States, and then they pursued this question: “What specifically makes these companies so different?” This research actually challenged many of the author’s preconceptions. There were actually lots of surprises. Interestingly, the first thing Collins and his team point to as common to every one of these consistently successful companies is this, and it is a surprise – the modesty of the various CEOs who led them. They suggest that the starting point of a great company is a humble leader – highly focused, sometimes driven people – but known for being gracious, self-effacing, understated. I guess in a word, humble.

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

If you’ve listened much to what Jesus says about leadership, those recent “discoveries” shouldn’t be a great surprise to you. In Mark 10, beginning with verse 42, our word for today from the Word of God, Jesus presents what most people believe about being a leader – and then the truth according to Jesus.

He says: “You know that those who are regarded as rulers of the Gentiles lord it over them…not so with you. Instead, whoever wants to become great among you must be your servant, and whoever wants to be first must be slave of all.” Then Jesus backs it up with the way He lived His own life: “For even the Son of Man did not come to be served, but to serve, and to give His life as a ransom for many.”

Jesus believes that you can earn your authority in people’s lives by serving them, by putting them first, by helping them succeed. And, sure enough, the most contemporary research only reinforces the importance of humility in leadership. The Good to Great authors illustrate their conclusions in this area with what they call windows and mirrors. When these successful CEOs do something right, they walk over to a window and point to all the reasons out there (especially all the other people) that are the reasons for their success. When they do something wrong, they walk to a mirror and they assume the blame themselves. Less effective leaders? Well, the authors say they do it just the other way around – when things go wrong they point out the window and point to excuses and explanations. When things are going right, they go to the mirror to admire the one who deserves the credit they think.

Whether you’re in a position to lead your children, or lead a business, or a staff, or a church, a class, a project, a ministry, don’t fall for the popular lies about leading people – that success means being pushy or punishing, pulling rank, playing politics, manipulating, promoting yourself. No, it’s humble servanthood that is the surprising secret of success. That’s humility as in always being teachable, and courteous, vulnerable, willing to accept responsibility rather than place blame; caring about the person, not just the project.

Former Attorney General John Ashcroft’s godly father tried to prepare him for life in the nation’s Capitol after his son had gotten elected to the United States Senate. Listen to what he said, “John, the culture of Washington is a culture of arrogance.” (By the way, most power-centers are.) He said, ” But the culture of Jesus is a culture of humility. Don’t get sucked into the culture of arrogance.”

That’s good advice for any of us who have someone to lead. Remember, “God opposes the proud but gives grace to the humble” (1 Peter 5:5).

Respectfully Submitted,

Fireplex

Building Bridges

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Warm Up

  • Side straddle hops – 20
  • Windmill – 10
  • Hip Circles – 10 each way OYL
  • Cherry Pickers – 10
  • Moroccan Night Clubs – 15

The Thang

First round is 1 Run, Second round is 2 burpees, 1 Run. Third round is 3 diamond merkins, 2 burpees, 1 run and so on until 12 rounds are finished.

  • 1 run
  • 2 burpees
  • 3 diamond merkins
  • 4 merkins
  • 5 E2K
  • 6 big boys
  • 7 flutter kicks (double count)
  • 8 American hammers ( double count)
  • 9 mountain climbers (double count)
  • 10 air squats 
  • 11 side straddle hops 
  • 12 curb dips

Plank for the 6 to finish. 

After 3rd F, Start round 3 with a run around the parking lot and do all 12 steps again.

Last but not least Bolt 45!!

3rd F

Be a bridge builder

“The Bridge Builder,” by Will Allen Dromgoole. It tells the story of an old man who came to a vast chasm while traveling on foot on a cold, gray evening. To cross it, he had to wade through a “sullen tide.” Although “the sullen stream had no fear for him,” once the old man had safely reached the other side, he turned around and built a bridge back the way he came.

A fellow traveler asked the old man: Why, when his journey was nearly over, would he build a bridge he would never use? The old man explained that on his journey, he had seen a “fair-haired youth” who would be traveling the same way after him. The chasm that had been no problem for the old man, he said, might be a pitfall to the young man. The old man concluded: “He, too, must cross in the twilight dim; Good friend, I am building this bridge for him!”

There are two types of people: Those who build bridges and those who burn them. Which type are you? No doubt, Jesus Christ was a bridge builder. One clear example of this is in John 8, when some Pharisees bring a woman to Jesus who was caught committing adultery. They said to Jesus, “‘Teacher, this woman was caught in the act of adultery. In the Law Moses commanded us to stone such women. Now what do you say?’” (vs. 3-5). 

As usual, the Pharisees were trying to trip him up. But Jesus was way ahead. His simple way of dismissing these charges was to doodle on the ground for a few moments before standing up and saying, “If any one of you is without sin, let him be the first to throw a stone at her” (v. 7).

You’ve probably heard it said that God loves the sinner, but hates the sin. This account in John 8 illustrates this truth beautifully. Jesus built a bridge of mercy and compassion to this woman who didn’t deserve it. Why? Because he loved her. She was one of his most precious creations, and he didn’t want to see her die in her sin without God or hope.

But in that love, Jesus didn’t ignore her sin. He didn’t overlook her adultery. He told her, “Go now and leave your life of sin.” With those words, Jesus demonstrated the perfect balance between compassion and speaking the hard truth. 

Usually you and I focus on one or the other. Sometimes we’re compassionate to those who have messed up royally, but we don’t correct them. We don’t point them to the truth about their sin, so they end up doing the same stupid thing over and over. Other times, we’re quite good at spewing truth all over someone who’s goofed up, but we do it with very little compassion. The truth hurts by itself; we don’t need to beat people over the head with it.

When was the last time you reached out to someone who felt they didn’t have a friend in the world and you showed them the compassion and love of Christ? Jesus came to build bridges to sinners and save them. He built bridges to fishermen, lepers, prostitutes and tax collectors; he built bridges to those who were sick, hurting and hopeless. And, thank God, he built bridges to you and to me. So, if you and I are serious about following him, we need to put down our matches and lighter fluid, and start building bridges

We need to build bridges and reach out to people that are in need. Also we need to keep reaching out time after time because maybe that person is not ready for help but we need to keep on reaching out to help.

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