TRex

A Little Sled Time

QIC: Semi

Warm-a-Rama
20 seal jacks i/c
15 mountain man pooper i/c
20 seal waves i/c
Side shuffle to light pole and back
Mosey to light pole and nur back
10 hip circles each way oyo

The Thang

Sled push for timer – push to light pole and back
2 rounds
AMRAP
Abyss merkins
Curls
30lb ball toss/slam
35lb kettle bell Turkish getup

Mosey around parking lot

3rd F
Talked about how awesome this group is. Brought some stuff I’m dealing/ struggling with. Conversation continued through the rest of the beatdown

2 more rounds

Finished with a couple rounds of Mary
Pretzel sticks
Gas pumpers
Flutter kicks
Big boys
Crab jacks
Hello dolly
Lbcs
American hammers

Number-Rama
NAME-A-RAMA
COT

5 HIM showed today: Semi, Hump Day, T-Rex, Mad Dog, Snips

HOB Disc Golf

QIC: Semi

Warm-a-Rama
20 Seal jack i/c
14 seal waves i/c
14 mountain man pooper i/c
14 Michael Phelps i/c
10 hip circles each way oyo
30 Moroccan night club i/c

The Thang

Patriot run to HOB

Frisbee golf
Add 10 to the strokes of each hole
Diamond merkins
Wide Merkins
Pretzel sticks
Burpees
Gas pumpers
Merkins

3rd F
https://www.facebook.com/share/r/Eg7KagTg9ZNRNWTk/?mibextid=5uw8Mq

https://www.facebook.com/share/r/B9muoCrUVZ2m9tcs/?mibextid=5uw8Mq

Mosey back to AO

Number-Rama
NAME-A-RAMA
COT

9 HIM showed today: Semi, Probe, Yukon, TRex, Streudal, Fireplex, Chattahoochee, Bunt, Deez

Who’s in Charge

Date: 01/04/2024

AO: CHOP, Milton, DE

Pax: Bunt, Quattro, Wood, T-Rex, Mr. Mom, Chattahoochee, Pooh, Probe, Fireplex, Streudel

QIC: Fireplex

Warm up

Bolt 45’s – 15 squats full up to half way down, 15 squats half way down to full down, & 15 squats full motion.  All completed IC as a 4 count.

Monkey Humpers – 10 IC

SSH – 20 IC

Windmills – 15 IC

American Hammers – 20 IC

Cherry Pickers – 20 IC

Mosey @.1 miles to Holy Hill

The Thang

1st & 10 Routine per the Exicon…Well sort of….:)…..Perform 10 burpees and 1 merkin.  Nur up the hill and run down.  Perform 9 burpees and 2 merkins.  Nur up the hill and run down.  Perform 8 burpees and 3 merkins.  Nur up the hill and run down.  You recognize a pattern developing here.  Pax took a break for the 3rd F (see below) after completing the round of 5 burpees and 6 merkins.  After the break for the message, all HIM completed the rounds down through 1 burpee and 10 merkins with a final Nur up the hill and the run down.    

Mosey @.1 miles 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 01/04/2024

HOW NEW IS YOUR NEW YEAR? – #9386

January 2, 2023

There’s a reason so many of us grandparents are overcoming our technophobia and venturing into cyberspace. We get to see pictures of our grandkids as soon as they’re taken!

There’s that hilarious photo that our son sent me. It was a picture of our then one-year-old grandson sitting on the kitchen floor with a fork in his hand. Oh, yeah, with a lemon-meringue pie splatted on the floor next to him. He’s looking at the camera with an expression somewhere between “uh-oh” and “what’s the problem?”

Then came the story with the picture. Dad and big sis were outside, and Mom had to leave the room briefly. As she left, she said to our seven-year-old grandson, “You’re in charge.” Which apparently was interpreted as, “Keep playing your video game.” That’s when Terminator Toddler made his move to the pie on the counter above him. The law of gravity? Well, of course, that provided a very valuable assist.

That’s when Daddy – the event photographer – walked into the room. As he surveyed the mess on the floor, big brother made a proud announcement, “Guess what, Daddy? I’m in charge!” All Daddy could think was, “You sure you want to own this mess, son?” Strange as it may seem, I’m actually thinking about that little drama as a personal parable early in this new year.

I’m Ron Hutchcraft and I want to have A Word With You today about “How New is Your New Year?”

I wonder how many times that would be a picture of imaginary conversations between God and me as He surveys that mess right in front of me? And there I am saying, “Guess what, Father? I’m in charge!” And He must be thinking as He looks at the damage, “Yeah, I could tell you’re in charge, Ron.”

So how new is any new year really going to be? Especially in the parts of our lives that are messy, confused, tense, and troubled? It may all depend on who’s in charge. I’ve found that the messes are usually in areas where I’ve hijacked the wheel from God and decided to take charge myself, often without even realizing it. Then I hear the echoes of a haunting question from God. It’s in our word for today from the Word of God in Galatians 3:3 – “After beginning with the Spirit” (that’s the Holy Spirit) “are you now trying to attain your goal by human effort?”

When I’m facing something that I can’t fix or change or control, I desperately turn to Him and I say, “Jesus, take the wheel!” But somewhere along the way, Mr. Control takes it back. And that’s where the messes come from. A new year, a fresh start, usually makes us reflect a little on things that aren’t as they should be; in our marriage, our family, our finances, maybe our relationships. Maybe it’s our lifestyle, our love life, our walk with God.

If you see a mess in a part of your life that you’re looking at right now, consider whether you have moved Jesus to the margins and said, “I’m in charge” effectively making you “Lord” of that part of your life instead of Him. That’s when He asks that disturbing question, “Why do you call Me, ‘Lord, Lord,’ and do not do what I say?” (Luke 6:46).

The realization that I was never meant to drive my life; that’s the first step to beginning a relationship with God; the very relationship you were made for. And when you realize that the mess of your life, the guilt of your life, the shame of your life, the hurt we’ve inflicted is because we’ve taken our life and done it our way instead of His. That’s called SIN in the bible.

And you’re ready at that point to say, “I need a Savior. I need a Rescuer from this sin.” Especially when you understand that the Bible says that sin carries an eternal death penalty, which Jesus loved you so much that He paid on the cross when He died for your sin. And He walked out of his grave; He’s alive. He can walk into your life this very day at your invitation and forgive that sin, and erase it forever.

If you’re ready for that next step that makes that possible – a new you – you can find some answers at our website ANewStory.com. I hope you’ll go there. Maybe this new year is time for new management.

Respectfully Submitted,

Fireplex

Fill In Q

QIC: Semi

Warm-a-Rama
15 seal jacks i/c
15 seal waves i/c
10 toy Soldier i/c
10 hip circles each direction oyo
10 mountain man pooper i/c

The Thang

Mosey across the street to the playground

3 rounds
10 swerkins
10 hanging knee raises
10 derkins
20 erkins

First round break
10 Pretzel sticks per side
Not so easy lazy boy

Second round
Toy Soldier set
50 lbcs
20 E2Ks per side
10 big boys

3rd F
Hit on United’s men’s night.
The pastor talked about what is you scoreboard?
Money, promotions, success?
It should be:
Legacy, relationships, family

Third round
15 gas pumpers
15 American hammers
15 big boys

Mosey back to AO

Bolt 45

Number-Rama
NAME-A-RAMA
COT

5 HIM showed today: Semi, Toy Soldier, Trex, Mr. Mom, Hump day

“Streudel” Claps

Flat-Bottom Gets a Flat-Top

WARM-UP

SSH – 20 IC

Moroccan Night Clubs – 20 IC

Bolt “60” – Yup 60 !!

Cherry Pickers – 15 IC

Streudel” Claps – 15 IC

Date: 09/21/2023

AO: CHOP, Milton, DE

QIC: Streudel MANNINGTON

PAX: Bunt, Chattahoochee, Fireplex, Flatbottom, Probe, Streudel, Quattro, Toy Soldier, TRex, Wood

THE THANG

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

And seeing the multitudes, He went up on a mountain, and when He was seated His disciples came to Him. Then He opened His mouth and taught them, saying:

“Blessed are the poor in spirit,
For theirs is the kingdom of heaven.
Blessed are those who mourn,
For they shall be comforted.
Blessed are the meek,
For they shall inherit the [a]earth.
Blessed are those who hunger and thirst for righteousness,
For they shall be filled.
Blessed are the merciful,
For they shall obtain mercy.
Blessed are the pure in heart,
For they shall see God.
Blessed are the peacemakers,
For they shall be called sons of God.
10 Blessed are those who are persecuted for righteousness’ 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.

Respectfully Submitted,

Streudel

4 Rooks

Warm-up (5 minutes):

  1. Side Straddle Hops (SSH) – 25 reps
  2. 10 Cherry Pickers
  3. 20 Mountain man Poopers
  4. Arm Circles – 15 reps each direction
  5. Hip Circles – 15 reps each direction
  6. Imperial Walkers -20
  7. Good Mornings – 15 reps
  8. 6 Cosack Squats
  9. Leg Stretches OYO.
  • Mosey around the Building

10 count for the Q to catch his breath.

ROUND 1

Start at Station 1

10 Burpees.

Side Shuffle to

Station 2

30 Diamond Merkins

Side Shuffle other side to

Station 3

30 Dips

Leutenant Dan to

Station 4

30 Wide Merkins

Nur Back to 1

* Repeat 3x

Run Around Building

10 Count

ROUND 2

Start at

Station 1

20 Mountain Climbers

Crescent Walk to

Station 2

40 American Hammers.

Nur to

Station 3

30 Derkins

High Knee to

Station 4

30 Big Boys

Nur back to One

Repeat 3x

3rd F

3rd F about Chess strategy:

  • Thinking in Chess: Look at the Whole Board. …
  • Evaluate all the Checks, Captures, and Threats. …
  • Thinking in Chess: Figure out what’s your opponent is doing. …
  • Figure out who has an edge. …
  • Thinking in Chess: Come up with a good plan. …
  • Stick to your plan. …
  • Take your time and double-check your moves.
F3 Milton Delaware Chop Double Coupon Workout

Double Q-Pon

F3 Milton Delaware Chop Double Coupon Workout
F3 Milton Delaware Chop Double Coupon Workout

To Honor my 2nd Q of August, we did a double Coupon F3 workout.

F3 Milton Delaware Chop Double Coupon Workout

F3 Warm-up (5 minutes):

  1. Side Straddle Hops (SSH) – 25 reps
  2. Arm Circles – 20 reps each direction
  3. Hip Circles – 20 reps each direction
  4. Imperial Walkers -20
  5. Good Mornings – 15 reps
  6. Burpees – 10 reps: Perform a Burpee exercise.

In honor of my Second Q this Month

Everyone Grab 2 Coupons and let’s go to the bank.

The Thang (35 minutes):

ROUND 1: Repeat 3 Times

Complete the following circuit of exercises. Use cinder blocks (Coupons) where specified. Perform each exercise for the designated number of repetitions, with minimal rest between exercises. Repeat the circuit 3 times.

• Farmers Carry Your Blocks Between Stations

  1. DOUBLE Coupon Curls – 20 reps: Hold a cinder block in each hand and perform bicep curls.
  2. Dip Merkins (Push-ups) – 20 reps: Perform standard push-ups.
  3. DOUBLE Coupon Rows – 20 reps each arm: Hold a cinder block in one hand and perform rows by pulling the block towards your hip.
  4. Feet Elevated Plank Hold – 1 minute

3rd F was more of a conversation.

The Stupidity is Coming.

• Masks are out.

• The Gaslighting is on.

• Election Riots WILL Start by next Summer

Dont let someone else run the conversation.

25 Burpeees

We put the blocks back, then finished off with 2 more minutes of Burpees.

Semi again?

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

Double Rung Ladders

Warm up

10 hip circles each way (Delaware tornado)

20 fairy jacks

20 cherry pickers

20 windmill

Chairman lap

The thang

15-1 ladder

Squats, big boys, merkins

3 Point Lateral runs to other side of parking lot

Second Rung

Lateral runs back

Begin the next round

Third F

Circumstances do not change responsibility….

Sometimes we find ourselves with our backs against the wall, and sometimes instead of tending to all things we are responsible we pawn task off because we are in a circumstance. This month has been that month for me. Since the 30th I’ve had 1 day off which turned into a half a day, not complaining, I have just found myself transferring my responsibilities to others, when ultimately it’s my problem. I’ve even been snitched on my my wife because she has to cut the grass once…..

The one responsibility I have tried to remained focused on is my family, because I view the next generation as our biggest responsibility. We are responsible for raising our kids right and making them role models for their peers, so that they can effectively change the world.

The point in saying this is, if and when we are going to transfer our responsibilities, which we shouldn’t they are ours, at least prioritize them and focus on what’s important now(WIN) and know you can find a way to get it all done because what consumes our thought controls the outcome.

PAX Completed all rounds.

Namarama

Announcements:
5/27- 2.0 beatdown on the circle
5/27- Henlopen Spring Fest- Hudson Fields benefits Shriners Hospital
5/29- Somethings happening at the state park at 0600….

Prayers for Quatro’s father in law as he navigates his medical proceedings.
COT

Mighty Thor

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

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