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):
Side Straddle Hops (SSH) – 25 reps
Arm Circles – 20 reps each direction
Hip Circles – 20 reps each direction
Imperial Walkers -20
Good Mornings – 15 reps
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
DOUBLE Coupon Curls – 20 reps: Hold a cinder block in each hand and perform bicep curls.
Dip Merkins (Push-ups) – 20 reps: Perform standard push-ups.
DOUBLE Coupon Rows – 20 reps each arm: Hold a cinder block in one hand and perform rows by pulling the block towards your hip.
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.
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
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
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
Moseyed to “Oh Hill No” where Pax completed a bear crawl up the hill and a crawl bear down. Then each Pax completed 10 burpees, 20 merkins, and 30 squats. Plank for the six. Pax Nur’d up the hill and ran down and completed 10 burpees, 20 merkins, and 30 squats. Plank for the six. Pax Nur’d up the hill and ran down and completed 25 LBC’s, 25 flutter kicks, and 25 squats. Plank for the six. A break was taken for the 3rd F Message. Then each Pax completed a bear crawl up the hill and a crawl bear back down and completed 5 of the 6 previously identified exercises at their discretion. Plank for the six. Pax mosey’d back to the AO for a round of Mary to finish the beatdown.
The beatdown ended with a COT with a name-o-rama, announcements, and a prayer.
F3 message 03/23/2023
God created humans in His image. We have the distinction of being designed on the model of our creator and Lord. As such, we are treasured by Him. We should take note that those around us are also made in the image of God. That person in line at the grocery store, that face on social media, that server at dinner — all are made in God’s image, and God cherishes them all. They are all human beings and creations of God. Knowing that we are all made in the image of God should prompt us to see value in others. God calls us to love one another. Seeing value in everyone is not the same as agreeing or being best friends with everyone. Instead, it means showing all people the love of Christ through what we do and how we treat them. Each person brings value to the world and to God’s kingdom. We all have purpose, and we should treat all people mindfully and with great respect because God has deemed them of value.
F3 Message – Q shared the story of how he found a painted rock at the workout on 3/14/23. The hashtag on the rock pointed to #Teamlennyrocks on Facebook. The message was about Lenny Williams, a 20yr old that passed away from a battle with cancer back in October of 2022. Lenny’s family are all Milton FD members and Lenny was bestowed honorary membership in the dept. posthumously. He loved the FD, and he loved baseball as he was active with his family at the Milton Little Park. A benefit tournament was held on the Little League premises and it was only fitting that the rock be “hidden” there for the next person to find and to be inspired by the story and the strength of young Lenny Williams. Q offered a word from Ron Hutchcraft below about preparing for the worst and the power of God’s Grace.
The Cycle – From home plate, bear crawl to 1st base, 3 burpees, crawl bear back to home From home plate, bear crawl around the bases to 2nd base, 6 burpees, crawl bear back to home From home plate, bear crawl around the bases to third base, 9 burpees, crawl bear back to home From home plate, bear crawl around the bases to home plate. *The Thang was modified for time and all PAX completed the full cycle Bear Crawl around the bases, 9 burpees at home plate, and then a full cycle Crawl Bear back around the bases to home plate.*
Mosey back to AO
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Please keep all our HIM in your thoughts and prayer.
During the high school football season, our Campus Life Club used to have a crowd breaker that provided a lot of entertainment for all of us. We had four cheerleaders up front with a box of football equipment, minus the more personal stuff, of course. They raced to see who was the first to get fully dressed in shoulder pads, hip pads, knee pads, helmets, the rest, you know. Well, they each had a football player providing verbal coaching, but the results were still hilarious. Those cheerleaders had no idea what gear went where. But that’s okay. They didn’t need to know. You can be sure the players knew. Every day, whether it was for a practice or a game, they got that equipment on. They didn’t need it all day in school, of course, because they weren’t generally being chased, or run into at high speeds, or thrown to the ground. But when it came time to play, the coaches made sure they had the equipment they needed. The coach wasn’t about to send them into the battle without what they would need to protect them.
I’m Ron Hutchcraft and I want to have A Word With You today about “Preparing For the Worst.”
Our missionary son called us one day and, in an uncharacteristically sober tone of voice, he opened with these words: “Mom, Dad, get your grace helmets on.” He was preparing us for some bad news. They were in their sixth month of pregnancy with our grandson, and the doctor had just spotted some rare and serious medical problems. Our son knew what he, his wife, and our whole family were going to need for the trying months ahead. We were going to need God’s grace; the equipment that God provides to give us that extra strength and protection we will need for the battle we’re headed into.
Right now, you may be in one of those seasons where all your human resources are just totally inadequate to keep you going. Here’s God’s open invitation, recorded in Hebrews 4:16, our word for today from the Word of God. “Let us then approach the throne of grace with confidence, so that we may receive mercy and find grace to help us in our time of need.” See, grace is God’s enabling power that sustains us when we’re running on empty. It’s sort of like a reserve fuel tank that kicks in when our emotional and physical fuel tank has run out.
And it’s not just generic grace, you know; not like “one size fits all.” No, it’s customized grace, specially designed for the kind of situation you need it for. So, God provides parenting grace when that’s needed; forgiving grace when forgiving is what you need to do. He’ll give you cancer grace, suffering grace, persecution grace, funeral grace. For our family, facing the deep questions, the deep feelings, and the critical decisions about that little baby, God’s grace came in like a Daddy’s arms picking us up and carrying us when we couldn’t walk any farther.
That little guy has had his battles, and he’s not a little guy any more, and he’s doing okay. But even if we have some more, you know what? His story is already one miracle after another. Not the least of which is the strength and the grace that has protected us like body armor on a soldier, or gear on an athlete. And, as God promised Paul in the pain and limitations of his thorn in the flesh, “My grace is sufficient.” (2 Corinthians 12:9) Or, as the original Greek says, “Enough for you – My grace.”
His grace really is enough for you, no matter how desperate the situation. Because He’s said “your strength will equal your days.” (Deuteronomy 33:25) Whatever the burden, He will match it with His grace. More than match it, if you’ll go to His throne of grace to get it. You have to go for the grace that this moment requires.
No matter what hits you, God is no less in charge; His plan is no less on target. Things may be out of your control. They are never out of His control. If you trust Him, He will give you just the equipment you need for the battle you’re facing right now, because God’s plan will not lead you where His grace cannot keep you.
A series of societal shifts have broken the bond between boys and their fathers.
Boys have grown up without a healthy male role model and have as a result adopted a feminized version of masculinity called the Nice Guy Syndrome.
Nice Guys force themselves to live according to a set of rules they have acquired in their childhood as a result of not getting their needs met.
The pattern goes like this: I have needs -> they’re not met, probably because I am bad -> I have to be good to get my needs met.
Nice Guys believe that they have to do everything well to satisfy everyone and get their needs met.
Doing so, they cut themselves from their core masculinity which prevents them from being happy and fulfilled.
They expect other people to fulfill their needs as a result of them being “good boys”, and become rageful and frustrated when they don’t.
To recover, Nice Guys must understand that they have to put their needs a priority, change the way they think and act, face their fears, and express themselves clearly.
What No More Mr. Nice Guy Talks About
No More Mr. Nice Guy is a book written by the psychiatrist Dr. Robert Glover. It explains how societal changes have led young boys to hopelessly seek everyone’s approval constantly. They try their best to be “good boys”, get split from their core masculine identity, and struggle in their daily lives as a result. The book is a proven method to help men reclaim their masculinity and get the life they desire.
I noticed lately that I had a tendency to lack assertiveness, so I read The Assertiveness Workbook but I didn’t find it good enough. I remember that No Mr. Nice Guy, which I read in 2017, was much better, so I decided to re-read it.
This book is by far the best book for men’s mental health.
10/10. If you’re a man and you’re struggling in your life, read it (do not let the ugliest cover in the history of books discourage you).
If you have never read it, do yourself a favor and buy a copy. Don’t read the summary.
If you have read it though, this is the best summary on the Internet (!!).
Bolt 45’s – IC (4 Count) – 15 squats to halfway down. 15 squats halfway to full down. 15 full squats.
Pax completed a Toy Soldier set consisting of 100 LBC’s, 50 E2K’s each side, and 25 Big Boy ‘s.
Hydraulic Squats – 10 IC (6 Count)
“Chairman Lap” out the back driveway of the CHOP, to the left on Willow, left on Union and to the left back to CHOP parking lot. Approx. .25 miles.
All Pax were asked to complete a set of 21’s approx. 30 yards apart. Complete 20 merkins and bear crawl approx. 30 yards and complete 1 Bobby Hurley. Bear crawl back the @30 yards and complete 19 merkins, then bear crawl back and complete 2 Bobby Hurleys. Continue until you complete 15 merkins and 6 Bobby Hurleys. Pax took a breather for the F3 message after which they finished strong with 10 Burpees, a 30 yard bear crawl, 10 burpees, and a 30 yard bear crawl.
I’m about 5’8″. You probably know that because I sound about that tall, right? Years ago, I was carrying 210 pounds on this little 68″ body. Goodyear actually offered me a job as their blimp. But thankfully, I have weighed about 45 to 50 pounds less than that for a lot of years. Of course, I’ve still got the same metabolism that inflated this body many years ago. So, ohhh, do I know about dieting! And I also know the point at which your diet is in the greatest danger. OK, you’ve really been good…the scale has been giving you good news the last couple of weeks…your diet discipline is holding. Then somebody offers you something that you just can’t resist–let’s say, a few french fries. You consume them in one bite. So, you buy a whole order of fries for yourself. And now you feel bad. You have blown your diet. You could just get back on track right then. But no–you say to yourself, “I blew it! I’ve failed! Oh well, what’s the use? I might as well have a milk shake to wash down those fries. Hey, and anybody got the number of Pizza Heaven?” Yeah, you messed up. So you give up–and soon return to your former roundness.
I’m Ron Hutchcraft and I want to have A WORD WITH YOU today about “Bouncing Back When You Blow It.”
Now, it’s a shame when one or two failures make you give up on your diet. Or, more importantly, on living like Jesus wants you to live.
Maybe it’s a pattern you know all too well. Like a dieter, you’ve made up your mind to change–to do things Jesus’ way. You’re living right, you’re doing well. But one day you mess up and fall back into something the old you would do. And you feel ashamed. Now right here is the point–in dieting or being a disciple–that will determine whether or not this is a brief detour or a huge defeat. What will you do when you’ve blown it? Now, you can clean up or give up. And, believe me, Satan is gonna be right there whispering, “What’s the use? You tried this Christian thing, and look at you! You’re a spiritual lose. You’ll never make it. This is too hard for you. Give it up, man.”
Now, Jesus said Satan is capable only of telling lies–and this is no exception. But he wants to take one defeat and turn it into many defeats…to use this one detour to get you to turn back completely. And maybe you have. Well, it’s time for the truth. Our word for today from the Word of God, Proverbs 24:16, “Though a righteous man falls seven times, he rises again.” Notice it doesn’t say, “a righteous man never falls.” It says that when he falls, he gets right back up and starts walking again! See, that’s God’s intention for you when you’ve messed up.
That’s why He invites us in 1 John 1:9 to “confess our sins” because “He is faithful and just to forgive us our sins and purify us from all unrighteousness.” It’s not Jesus standing there, condemning you for falling. God says, “there is no condemnation in Christ Jesus” (Romans 8:1) No, that’s your enemy trying to pull you into a cycle of defeat. Live right…then mess up…then feel ashamed…then you give up…then you mess up a lot more…and then you crash spiritually. That’s the cycle of defeat. But Jesus is saying, “One failure is one failure. And the only people who never fell down are people who aren’t trying to walk. Bring that sin to My Cross. Let me clean you up. Tomorrow’s a new day!”
So when you mess up spiritually, it’s either the cross or a crash. Bring that sin straight to Jesus’ cross, and you can get up and keep going. Believe the “what’s the use?” lie, and you’ll crash. Because of Jesus, no failure is final. If you’ve fallen, you can get up, in the forgiveness and power of your Savior.
Now take it from a veteran dieter–it’s a terrible mistake to give up just because you mess up. Today’s failure doesn’t have to sink you tomorrow. You have a Savior who makes each new day a brand new beginning.
PAX at CHOP won #thatfirstbattle and posted for yet another surprise Chappie Q, who stood in the gap for Bunt who “called in sick.” YHC jumped at the opportunity and jumped into action with an oldie but a goodie–Ye Old 4×4! That is, 4 corners around the block x 4 exercises at each corner, plus the transitions from corner to corner around the CHOP’s .5 mile square. This workout has been done before and has been returned to from time to time as a bit of a measuring stick. It has been awhile, so…
WARM-O-RAMA:
YHC was all set up for a good warmup and completely forgot Roscoe was scheduled for his VQ Warm-O-Rama. Fortunately said PAX was mingling in the circle and ready to go. YHC doesn’t recall all the warm-up exercises, but kudos to Roscoe who did a great job leading. Thanks brother for being ready and NOT slipping into the shadows thinking maybe you could just do it another time. After that, off we went to get in the 4×4…
THE THANG:
PAX moseyed from the AO to the dentist office parking lot
Corner #1: Merkins (Corner of Union & Tobin)
05 Diamond Merkins
10 Ranger Merkins
15 Regular Merkins
20 Hand-Release Merkins
Transition to next corner:Lt. Danger to light pole, Mosey to corner #2…
Corner #2: Abs (Corner of Tobin & Mulberry)
20 X’s & O’s
20 E2K’s
35 4-Count Freddie’s IC – A real crowd-pleaser
60 Dying Cockroaches
Transition to next corner:Bearcrawl to power pole, Dragoncrawl to light pole, Karaoke rest of the way
**3rdF attached below was shared here after a 10-count (see below)
Corner #3: Legs (Corner of Mulberry & Willow)
18 Smurf Jacks IC
30 Calf-Raises OYO
The Bolt 45
05 Compass Squats (Omaha’d from 10 for time’s sake)
Transition to next corner:50% Jailbreak to church driveway, 75% Jailbreak to next corner)
Corner #4: Full body (Corner of Willow & Union)
10 Burpees
10 Plank Jacks (4-count)
05 8-Count Body Builders (Omaha’d from 10 for time’s sake)
10 Mule Kicks
Transition back to AO: Just a good ol’ fashioned Mosey
Returned to the AO at 0602 hrs. (apologies to the PAX). Had a few extras ready just in case there was time:
Jack Webb
Hands of Time
**3rdF shared at Corner #3:
In the OT book of Exodus, Ch. 7 begins a record Moses’ repeated visits with Pharaoh (King/Ruler) of Egypt to plead with him to “Let my people go!” God called Moses to lead Israel out of 430 years of Egyptian slavery. Each time Moses met with Pharoah he said no, or he said yes, only to turn around and recant Israel’s release to freedom.
Throughout this exchange with Pharoah, Moses warned with plague after plague–10 to be exact–and repeatedly we read that Pharaoh hardened his heart. But we also read the peculiar verse in Ex. 9:12 which says “the Lord hardened Pharoah’s heart.” I’ve always wondered about this, even at times fearing that God, in my own stupidity and rebellion, might harden my heart. But this goes against the concept of Free Will (the idea the we have the ability to interact with God voluntarily and NOT under compulsion).
I want to share some thoughts on this I recently discovered that helped me understand the verse. “Maybe you have your own thoughts on this verse, but let’s look at it another way–through the lens of a metaphor: Let’s say God is the sun, and let’s say Pharaoh is a leaf that IS NOT connected to the vine, and Moses is a leaf connected to the vine.
Now keep in mind the verse in John 15:5 where Jesus says, “I am the vine; you are the branches. If you remain in Me and I in you, you will bear much fruit.” We know the sun is the same today, forever, and always, but it will have a drastically different effect on the leaf that is connected to the vine, compared to the one that is not. The sun causes the vine and everything connected to it to flourish and to have life in itself. While on the other hand, it causes the unattached leaf to harden, shrivel up, and to eventually die. The same sun, the same leaves. The difference is one is connected to the Vine and one is not.” (Source: kingdom.story.films )
COT:
Number-Rama – 19 PAX
Name-O-Rama
Announcements: Take a look at the nation site F3Nation.com and check out the information for GRT Event coming up in D.C. Mar 24, 25, 26. This is THE premier F3 event. Sign Up today.
BOM/Prayer: Praise for the outcome/justice in the trial mention in previous prayers; strong finish for Swartz’ wrestling season and for his school work as his marking period is coming to a close; prayers for YHC’s parishioner who lost her husband to suicide yesterday; prayers for Bunt to get well soon and return to action; prayers for other requests mentioned–forgotten as of this writing by YHC, but never forgotten by Sky-Q, our great God and King who will continue to keep our hearts pliable and teachable and full of life IF we remain connected to Him through faith in Jesus.
Always honored to Q and appreciate the call from Bunt to fill in.
