25 Seal jacks. I/c 20 Cherry picker. I/c Capri lap – side shuffle length of court, nur width of court, side shuffle length of court, and nur width of court 25 Seal wave. I/c 20 Windmill I/c Capri lap – side shuffle length of court, nur width of court, side shuffle length of court, and nur width of court 25 Ssh. I/c 20 mountain climbers i/c
THE THANG
Mosey to far side of ball field. 1 HIM does 10 Abyss merkins between picnic tables while rest of pax does derkins rotating through pax till all have completed abyss merkins.
Mosey to backside of lifesaving station 15 hanging knee raises from leanto header Crawl dragon up ramp, dragon crawl down ramp 15 hanging knee raises Dan lt. Up and lt. Dan down ramp 15 hanging knee raises 25 6″ squats 25 sumo squats 25 squats on the ramp facing the water
3rd F Go After God’s Heart https://bible.com/reading-plans/2272/day/1?segment=0
Mosey to playground beside basketball court 25 calf raises off ledge 20 urkins 15 split squats per leg 10 burpees 5 super bananas 10 burpees 15 split squats per leg 20 urkins 25 calf raises off ledge
Mosey back to center court
6 HIM showed – semi, Chappie, Chairman, Wildwing, Ruxpin, kings point
Grady Corn-Four-count exercise that begins in a standing position with your arms together, straight out in front of you. Swing your arms back to a “T” formation, then over your head to form a triangle, then back down to a “T”, and then back to the starting position.
The Thang
Hurricane Hoedown Flutter kick circuit performed in cadence: 7 IC Seated Flutter Kicks with hands raised in Hallelujahs. Move immediately to hands behind you. 7 IC slightly reclined flutterkicks. Move immediately to 7 IC normal flutter kicks. Move immediately to 7 IC LBC Flutter kicks. Rinse and repeat as needed. The real crowd pleaser is to work your way down the cadence ladder 7,6,5..
Bear Crawl 1-2-3 Partner up, perform 100 flutterkicks (50 each) 200 American hammers (100 each) 300 lbc (150 each) as a team. While Partner 1 is doing the 1-2-3, Partner 2 Bear Crawls across tennis courts and crawl bears back then they switch as an added bonus QIC Gump added a #40 GORUCK sandbag to the mix and one person who stayed back to do the ab exercises had to perform the exercise with the sandbag. Once the partner returned the partner used the sandbag, then we gave the sandbag to the other group and continued swapping the sandbag until we were all completed with the exercise
F3 Message:
Valentine’s Day, also called St. Valentine’s Day, when lovers express their affection with greetings and gifts. The holiday has origins in the Roman festival of Lupercalia, held in mid-February. The festival, which celebrated the coming of spring, included fertility rites and the pairing off of women with men by lottery. At the end of the 5th century, Pope Gelasius I replaced Lupercalia with St. Valentine’s Day. It came to be celebrated as a day of romance from about the 14th century. Although there were several Christian martyrs named Valentine, the day may have taken its name from a priest who was martyred about 270 CE by the emperor Claudius II Gothicus. According to legend, the priest signed a letter “from your Valentine” to his jailer’s daughter, whom he had befriended and, by some accounts, healed from blindness. Other accounts hold that it was St. Valentine of Terni, a bishop, for whom the holiday was named, though it is possible the two saints were actually one person. Another common legend states that St. Valentine defied the emperor’s orders and secretly married couples to spare the husbands from war. It is for this reason that his feast day is associated with love. Formal messages, or valentines, appeared in the 1500s, and by the late 1700s commercially printed cards were being used. The first commercial valentines in the United Stateswere printed in the mid-1800s. Valentines commonly depict Cupid, the Roman god of love, along with hearts, traditionally the seat of emotion. Because it was thought that the avian mating season begins in mid-February, birds also became a symbol of the day.
The Bible tells us all that we need to know about love, I pulled just a few scriptures that tell us about Christian Love.
Though I speak with the tongues of men and of angels, but have not love, I have become sounding brass or a clanging cymbal. And though I have the gift of prophecy, and understand all mysteries and all knowledge, and though I have all faith, so that I could remove mountains, but have not love, I am nothing. And though I bestow all my goods to feed the poor, and though I give my body to be burned, but have not love, it profits me nothing. Love suffers long and is kind; love does not envy; love does not parade itself, is not puffed up; does not behave rudely, does not seek its own, is not provoked, thinks no evil; does not rejoice in iniquity, but rejoices in the truth; bears all things, believes all things, hopes all things, endures all things. Love never fails. But whether there are prophecies, they will fail; whether there are tongues, they will cease; whether there is knowledge, it will vanish away.
I Corinthians 13:1-8
Husbands, love your wives, just as Christ also loved the church and gave Himself for her, Ephesians 5:25 NKJV
Jesus said to him, “ ‘You shall love the Lord your God with all your heart, with all your soul, and with all your mind.’ This is the first and great commandment. And the second is like it: ‘You shall love your neighbor as yourself.’ On these two commandments hang all the Law and the Prophets.”
Matthew 22:37-40 NKJV
Finished off the Gloom with some Mary exercises (because you know we didn’t get enough
12 HIM showed up for the early morning beatdown, 37°
Warmup:
25 SSH
11 Michael Phelps
25 Windmills
25 Mountain Climbers
25 Cherry Pickers
Bolt 45 set
The Thang:
Mosey to Food Lion Parking lot
Crawl Bear from one light to the next
25 Burpees
Bear Crawl Back
3rd F Leadership Nuggets:
1) Servant Leadership: Jesus was our ultimate example of servant leadership. Whether we are leading a business, a sports team, a church, a class, a or squadron, we are all in a leadership position. Servant leadership is all about making the goals clear and then doing whatever it takes to serve those around us to help THEM accomplish THEIR goals. They don’t work for us or serve us, we serve them. Good leaders must first become good servants. Give your Power away!
2) Team work: Jesus engaged a team of 12 to accomplish his mission. I remember the story of this man lost on a country road in his pickup truck and found himself on the road and into the ditch. He walked to a nearby farm to ask for help. The farmer pointed to his old decrepit mule and said Ole Worwick can pull you out. The man, with doubt, accepted the offer. The farmer hitched Ole Warwick to the man’s pick up truck and said “pull Fred, pull Jack, pull Ted, Pull Warwick” And Ole Warwick pulled the truck right out of the ditch with no problem. The man asked in amazement, “why did you call out all of those names?” The farmer said with a grin on his face, “you see, Ole Warwick is blind and as long as he believes he is part of a team he will pull just about anything!” Teamwork is a powerful tool, just see what the 12 disciples were able to accomplish in such a short period of time. A group can accomplish things which the cumulative individuals of the group could never bring about. Such is the case with this amazing group of HIM!
15 HIM beat the fartsack in the rain: Gump, Bovine, Quattro, Leatherman, Vanilla, Chairman, Beeker, Waterfall, Ruxpin, Chattahoochee, Chappie, Fireplex, Streüdel, Wildwing, Doubtfire
Warmup:
25 SSH IC
25 Cherry Pickers IC
25 Windmills IC
20 Triple Bears IC
30 Sumo Squat Jump OYO
Mosey to HOB
The Thang:
Dragon Crawl from one light pole to the next
25 Burpees
3rd F :Be the Buffalo: When storms brew on the Colorado plains, they typically move in from the west, many times building in strength and intensity as they travel eastward. Cattle and buffalo share the plains as their home, but their response to the impending storms is very different. Cattle will attempt to avoid the storms by running away from them. They scatter and run with the storm for a longer period of time, increasing panic in the herd as well as the chance of injury. Buffalo, however, will gather together, turn, and run directly into the storm, thereby reducing the duration of time in danger and increasing their chances of emerging unscathed on the other side. By nature, most people want to avoid confrontation. Like the buffalo, the best relationships are the ones that encourage each other to continually turn headfirst into the issues. So much of the health of our relationships is riding on our ability to confront each other well!
Warm O Rama: In Cadence – SSH x 25, Cherry Picker x 25, Alabama Ass Kickers x 25, Daniel Son (Karate Kid Crane Kicks) x 5 each leg, Windmill x 25,
The Thang:
Pax performed four HIIT training exercises for a period of 60 seconds with a 30 second recovery period between each exercise at the following locations:
….Bath Overhang: (Squatting Joe Lewis, Big Boys, Broad Jumps); ….Park Gazebo: (American Hammers, Mountain Climbers, LBCs); ….St. Peter’s Wall: (Dirkins, Apollo Ohnos, High Knee Taps); ….Bank Tunnel: (Overhead Squat Claps, Bobby Hurleys, Fireman Ladders).
In addition, there were two impromptu sessions – LBCs in the bank driveway and circle merkins near Rose and Crown.
F3 Message: According to some, the President gave a rollicking State of the Union speech last night and, in honor of this, the F3 message began by recalling memorable SOU’s from years past:
James Polk (1848): “The accounts of the abundance of gold in [California} are of such a character as can scarcely command respect….”
Franklin Roosevelt (1942): Berlin and Tokyo know “that victory for us means victory for freedom….It means victory for the institution of democracy – the ideal of the family, the simple principles of common decency and humanity. They know that victory for us means victory for religion. And they could not tolerate that. The world is too small … for Hitler and God.
Abraham Lincoln (1862): Proposed constitutional amendments by which the federal government would free slaves and compensate owners by 1900. Lincoln argued that this formed the basis of a compromise to end the civil war. He ended by stating: “Fellow-citizens, we cannot escape history. We will be remembered in spite of ourselves….We say we are for the Union. We know how to save the Union. [By freeing the slaves] we shall nobly save or meanly lose the last best hope of hearth. The way is plain, peaceful, generous, just – a way which if followed the world will forever applaud and God must forever bless.
F3 messages are generally uplifting and relevant. This SOU briefing was neither. It did, however, make me think where does one find a moral compass these days. For some, it is natural to pull inspiration from the Bible. (As Chappie says, it is now permissible for anyone to read it.). But, according to Pew Foundation polling, Catholics have different sources of moral guidance – 10% from the Pope, about the same from the Bible, and, surprisingly, the vast majority of Catholics have their moral compass set by watching what others do and say.
So, to tie this together, I wanted to thank the HIM’s for the guidance they give – Chappie mentioning guardrails for posting and many others who support their families and Ms in small and large ways. Uplifting, relevant, and useful. Well done, F3.
Bolt 45’s IC (4 Count) – 15 squats to halfway down. 15 squats halfway to full down. 15 full squats.
Windmills – 15 IC
Burp & Merk – Burpee with Ascending Merkins up to 10
Chilly Jacks – 25 IC
20 lunges (10 each Leg) – OYO
20 split Jacks (10 each Leg) – OYO
The Thang
B.O.M.B.S. – 50 Burpees, 100 Overhead Claps, 150 Merkins, 200 Big Boy Sit-ups, 250 Squats. PAX partnered up and worked on exercises while their partner ran a “Chairman Lap” out the back driveway of the CHOP parking lot, left toward Union Street, and then left back to the CHOP. The distance per circuit is approximately .25 miles. Pax switched off with their partner after each lap. Each PAX completed their half of the listed exercises before moving on to the next exercise. The entire “Thang” was complete before a break was taken for the F3 Message.
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 02/04/20 – From Ron Hutchcraft Ministries
A BUCKET OF WATER, OR A THREE-ALARM FIRE – #7744
I’m a tornado and hurricane kind of guy. I mean I don’t like them but, I’ve lived where you learn about those things. I’m not an earthquake kind of guy. I’ve never lived where those mattered much. But when I was in San Francisco, I was where earthquakes are a big deal! Most people there still have dramatic stories to tell about what happened during that big quake in 1989, the one that interrupted the 3rd game of the World Series. Some of the heaviest damage and injury was in the Marina District of San Francisco.
Well, actually, I was doing a youth radio program back then, and we went there to record part of it. In fact, we were right on the comer of Beach Street and Divisadero where several buildings collapsed or burned, including one that had been totally consumed by fire. One of the neighbors described the scene for us, one very different from this quiet neighborhood with beautiful rebuilt homes. The night of the quake was total chaos. This neighbor described that awful fire with the unbearable heat that had destroyed the building on the other comer. He said, “The fire started out with a gas leak. It was small. If I could have gotten over there, I literally could have put it out with a bucket of water. But then it started to spread and pretty soon there was no way to stop it.”
I’m Ron Hutchcraft and I want to have A Word With You today about “A Bucket of Water, or a Three-Alarm Fire.”
God believes in fighting fires when they’re small, when you can still put them out with a bucket of water. He talks about it in Ephesians 4:26-27, our word for today from the Word of God, and some of the most insightful verses in the Bible for preserving relationships. Here’s what God says, “In your anger, do not sin. Do not let the sun go down while you are still angry, and do not give the devil a foothold.” Could it be that you have let a fire smolder in some relationship in your life? Let it go, let it grow and you will have a blaze on your hands you cannot control.
Maybe there is a strained relationship in your life right now, between you and your mate, or you and a child, you and a co-worker, you and your parent, you and a spiritual brother or sister. Maybe there’s trouble in your marriage and so often, honestly, it’s the guy who’s the last to admit that anything’s wrong. Men – let’s face it – tend to be postponers when it comes to dealing with relationship difficulties. But I’m telling you, the fire isn’t going to stay the same size. Relationships of all kinds burn down when someone lets the small fire just go, until it becomes this uncontrollable inferno that can do so much damage.
In fact, the Bible says that when you let conflict or strain or anger go longer than a day, you literally give the devil himself a place to get into your relationship. Four verses later, in Ephesians 4:31, God lists the kind of ugly things that come from letting relationship fires go unaddressed: “All bitterness, rage, anger, brawling, slander, every form of malice.” Look, can you see some of those flames maybe right now growing in a relationship of yours.
Don’t wait another day to do something about the fire. It’s as small now as it’s ever going to be. Gently confront what you have to confront, forgive what you have to forgive, apologize for what you need to apologize for, and overlook what you have to overlook, but deal with whatever is between you, whatever is breaking or broken.
Because I’ll tell you this, the devil is standing there with his gasoline can ready to pour gasoline on that fire so everyone involved will get burned. You need to come running with whatever water it will take to put it out now. A bucket of water now is a whole lot better than a 3-alarm fire later.
Bolt 48’s IC (4 Count) – 16 squats to halfway down. 16 squats halfway to full down. 16 full squats.
Windmills – 24 IC
Jiminy Crickets – 8 OYO
Mosey .5 miles to “Oh Hill No” by way of the Black “Mamba” Snake Run
The Thang
The Super Sheldon Cooper Mamba Style. Inch worm or “Mamba Slither” up the hill, run down and complete 8 Burpees, 8 Squats, 8 Merkins & 8 Big Boys. Plank for the 6. Dragon Crawl up the hill, run down and complete 8 Burpees, 8 Squats, 8 Merkins & 8 Big Boys. Plank for the 6. Crawl Bear up the hill, Bear Crawl down and complete 8 Burpees, 8 Squats, 8 Merkins & 8 Big Boys. Plank for the 6. I had a few more “Mamba Hill Slithers” planned had time allowed. Break for the F3 message. See Message Below….
Mosey .5 miles back to CHOP by way of the Black “Mamba” Snake Run
F3 Message 01/30/20
CP CURRENT PAGE: VOICES | TUESDAY, JANUARY 28, 2020
Kobe Bryant’s death reminds us life is not fair
By Greg Laurie, CP Contributor (The Christian Post)
I could hardly believe the news this weekend: Kobe Bryant, the LA Lakers basketball superstar, had died in a helicopter accident near Los Angeles. Eight other people, including his 13-year-old daughter Gianna, also perished in the crash.
How could a champion like Kobe, so vibrant and full of life, suddenly leave us?
Kobe Bryant was among the very best to play in the NBA. He played 20 seasons with the LA Lakers, won 5 championship rings and finished with 33,643 career points. At 41 years old, he was a living and breathing legend that even other NBA stars were star-struck by.
He even picked his own nickname, “Black Mamba,” after the fastest lethal snake in the world — and passed it on to his daughter Gianna, a budding basketball star, whom he called “Mambacita.”
The truth is, the vast majority of us didn’t know Kobe personally. Maybe we went to one of his games, but that was the extent of our relationship with him. Yet his death somehow has touched millions of Americans deeply. I believe it’s because it suddenly jolted us to the reality that life is not fair.
Why are people like Kobe and his daughter and the other passengers aboard that fateful flight taken while others will wake up tomorrow to face a new day?
There are no easy explanations, but here are three things we should keep in mind as we reflect on Kobe’s passing:
1. Life Is Precious
I have a smartwatch. Periodically, I will get a message on it that simply says, “Breathe.” Funny thing is, I was breathing already, but it’s reminding me of something that I should never take for granted.
Every day is a gift. Every single heartbeat and every breath you take is a blessing. Don’t take it for granted. And don’t take your health or your family for granted either.
The Bible reminds us, “Teach us to realize the brevity of life, so that we may grow in wisdom” (Psalm 90:12 NLT).
Kobe was a very successful man with many beautiful things, but I am certain he would have traded it all for one more precious day of life. He was not given that choice.
2. Don’t Ask ‘Why?’ — Ask ‘Who?’
I remember the day 11 years ago when my wife and I heard the devastating news that our son Christopher had died in an automobile accident on his way to work. It was as if all the air was sucked out of the room and time stood still. I felt as though if words could kill you, I could have died on the spot that day.
In my time of pain and darkness, I called out to God, and He was there for me. The Bible says He is “the God of all comfort” (2 Corinthians 1:3).
Sometimes things happen in life that are unfair, and we will never get a satisfying answer for why they happened. At times such as these, I have learned that the right question to ask is not “Why?” but “Who?” Who do you turn to at a time like this?
You turn to God and ask Him for the strength you need to go on another day. And you cry and mourn.
The Bible says, “Be happy with those who are happy, and weep with those who weep” (Romans 12:15 NLT). Many people wept with us when our son Christopher died. Right now, Kobe’s family needs support and love.
We need to remember to pray for Kobe’s wife, Vanessa, and his children, Natalia, Bianka, and Capri. Kobe is also survived by his father Joe and his mother Pam. I cannot imagine the devastation they are all feeling over the loss of both Kobe and Gianna. We must also remember to pray for the families of the seven others who died as well. Their names are:
● John Altobelli, 56, Orange Coast College head baseball coach
● Kerri Altobelli, John’s wife
● Alyssa Altobelli, John and Kerri’s daughter, who was Gianna’s basketball teammate
● Sarah Chester
● Payton Chester, Sarah’s daughter and another basketball teammate
● Christina Mauser, girls basketball coach at Mamba Sports Academy
● Ara Zobayan, pilot
3. We Must Prepare
Death isn’t a respecter of people. It doesn’t care if you are rich or poor; religious or not; famous, infamous or unknown; or even the great Kobe Bryant, who had vast resources and money at his disposal. It knocks at every door, and sadly one day it will knock at your door and mine.
But death is not the end. The Bible talks about an afterlife — a concept even many people who are nonreligious believe in. Jesus spoke about it.
He said, “I am the resurrection and the life. The one who believes in me will live, even though they die; and whoever lives by believing in me will never die” (John 11:25-26).
It’s because of this hope of eternity that followers of Jesus do not “grieve like people who have no hope” (1 Thessalonians 4:13). If we believe in and follow Jesus, we can rest assured that death will not get the final word but we will be in Heaven with Him.
WARM A RAMA: SSH x 20, Cherry Picker x 20, Goof Ball x 20, La La Leggy x 10, Joe Lewis x 20
The Thang:
Sixteen workout stations were set out in two lines 40 feet apart. Each station had a separate exercise that continued for 60 seconds. Pax would do Bobby Hurleys or a Fiddler Crab walk as they rotated to a new station.
Exercises included: box cutters, iron mikes dips, dirkins, lbc, wheel of merkins, groiners burpees, coupon jump, elf on shelf, bolt 45, windshield wipers, big boy, war hammers, Alabama ass kickers
Third F:
While PAX were on 6s doing bicycles, QIC recited Kobe Brant sayings such as: “I can’t relate to lazy people. We don’t speak the same language. I don’t understand you. I don’t want to understand you.” He also talked about leaving the game better than you found it. “When it comes time to leave, leave a legend.”
“Leaving the game better than you found it” echos the concept of seeking a “more perfect union.” So we closed the message by recalling Rear Admiral Black’s opening prayer at the Trump Impeachment trial: “Sovereign God, author of liberty … remember that Patriots reside on both sides of the aisle….Give all senators a civility built upon integrity that brings consistency in their beliefs and actions, we pray in your powerful name, Amen.
Ssh Seal wave Cherry picker Capri lap around upper parking lot Side shuffle out, nur across, side shuffle in, and mosey across Windmill Plank Jack Seal Jack 2nd capri lap around upper parking lot Side shuffle out, nur across, side shuffle in, and mosey across
THE THANG
Each HIM grabs a coupon and pairs up with another HIM lined up between the light poles.
Each pair will wheelbarrow to other center parking line half of pax does 10 burpees while the other half does 15 Swerkins, plank for 6 Wheelbarrow back to light pole line Other half of pax does 10 burpees while the other half does 15 swerkins, plank for 6
3rd F
Coupon barrow to other parking line 15 Abyss merkins Coupon barrow back to light pole line 15 Wide Merkins Coupon barrow halfway to other parking line and switch with partner and continue to parking line 25 Coupon squats Return Coupons to stack and return to parking line. Dragon crawl to light pole line 40 lbcs
3rd F- (Thank you Vanilla For sharing this yesterday)
“BE CAREFUL WHERE YOU
GET YOUR COUNSEL
Blessed is the man who walks not in the counsel of the
ungodly, nor stands in the path of sinners, nor sits in
the seat of the scornful; But his delight is in the law of
the LORD, and in His law he meditates day and night.
He shall be like a tree planted by the rivers of water,
that brings forth its fruit in its season, whose leaf also
shall not wither; And whatever he does shall prosper.
PSALM 1 : 1 – 3
The brilliant first psalm contrasts the righteous and the wicked. Leaders, take note because the difference between the two seems to be where they get their counsel! Observe how a foolish leader can be led astray by a corrupt inner circle:
1. The leader begins to browse for the wrong counsel.
2. The leader begins to listen to the wrong voices.
3. The leader joins the wrong inner circle.
A wise leader meditates on God’s Word day and night.
Note the results of receiving counsel from the right inner circle:
