Gritmill Sled

Box Car, Ruxpin, Semi, Shutter, Woodstock / Leave a Comment / DE, Milford, The Grit Mill / By Jason Dypsky

QIC Semi

Warm-a-Rama
All i/c
21 seal jacks
21 Windmills
21 seal waves
21 Cherry pickers
21 plank Jacks

Capri lap through parking lot
Side shuffle, nur, side shuffle, mosey

The Thang

1 pax pushes sled across parking lot as timer

Rest of pax do the following exercises during sled push

Round 1
Navy Seal Burpee
Coupon row
Gas pumpers
Coupon curl
Bear crawl coupon drag

3rd F
Rest your Body
There is a classic video in which a brother and his younger sister are having a snack. The sister is irrationally crying. The brother quickly asks, “Did you have a nap today?” The sister responds, “I didn’t.” The brother cutely follows with, “You need one.”
In today’s fast-paced world, it’s easy to overlook the importance of physical rest. We often push ourselves to the limit, believing constant activity equates to productivity and success. However, the Bible reminds us of the necessity of rest and its role in our spiritual and physical well-being.
In Matthew 11: 28-29, we read, “Come to me, all of you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me because I am lowly and humble in heart, and you will find rest for your souls.”
Jesus invites us to come to Him when we are weary and burdened. This invitation is not just for spiritual rest but also physical rest. Our bodies are temples of the Holy Spirit (1 Corinthians 6:19-20), and caring for them is a form of worship. When we neglect rest, we can become physically and spiritually depleted, making it harder to serve God and others effectively.
Here are a few practical applications to think about. First, prioritize sleep. Ensure you get adequate sleep each night. Aim for 7-9 hours to allow your body to repair and rejuvenate. Second, think about a Sabbath rest each week. Set aside one day a week to rest from your usual work and activities. Use this time to focus on God, family, and activities that refresh your spirit. Third, listen to your body. Pay attention to signs of fatigue and take breaks when needed. It’s okay to rest and recharge.
Remember, taking time to rest is not a sign of weakness but a recognition of our need for God’s sustaining grace. Embrace rest as a divine gift and a necessary part of your spiritual journey.

Matthew 11:28-29 ESV
[28] Come to me, all who labor and are heavy laden, and I will give you rest. [29] Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls.
https://bible.com/bible/59/mat.11.28-29.ESV

Round 2
Abyss merkins
Blockee
Plank
Overhead press with coupon
Man makers

Round 3 was timer call out
Navy seal burpee
Gas pump
Bear crawl coupon drag
Curls
Coupon row

Round of Mary
Hello dolly
E2K
Big boys
4 count Freddie
Hip stars? Ask Shutter

5 HIM showed – Semi, Ruxpin, Shutter, Boxcar, Woodstock

Number Rama

Name Rama

COT

Disintegrating frisbee golf

Bunt, Chauffeur, Deez, Fireplex, Hideous, Probe, quattro, Reptile, Semi, Shutter, Toy Soldier / Leave a Comment / Aegis, DE, Georgetown / By Jason Dypsky

QIC: Semi

Warm-a-Rama

15 seal jacks i/c
15 mountain man pooper i/c
15 seal waves i/c
Side shuffle around circle, switch directions half way
15 plank jacks i/c
10 mountain man pooper i/c

The Thang
Mosey to grass area north of church on n. Bradford str.

Disintegrating frisbee golf
Team up and alternate throwers. Count throws to called out “holes”. Complete excercises called out at completion of hole.
Excercises that were called out:
Monkey humpers
Merkins
Squats
Curls
Burpees
Lt. Dan
Navy seal Burpees
Mosey
Nur

3rd F

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

Got back to the AO in time for a Toy Soldier lead not so easy lazyboy.

Number Rama
Name Rama
COT

11 HIM showed today: Semi, Hideous, Fireplex, Quattro, Bunt, Probe, Chauffer, Toy Soldier, Reptile, Deez, Shutter

Working the Bridge

Box Car, Gringot, Ruxpin, Semi, Shutter / Leave a Comment / DE, Milford, The Grit Mill / By Jason Dypsky

QIC: Semi

Warm-a-Rama by Gringot
16 ssh
10 headcount circles each direction
10 arm circles, forward and backwards
Arm stretch both sides
Leg stretch both sides
Mosey around parking lot

The Thang

Grab 2 small coupons from Q’s truck and mosey to park bridge

5 blockees
Lt Dan across the bridge
5 blockees
Dan Lt across the bridge
25 lateral raises
Nur across the bridge
25 forward raises
Mosey across the bridge
At closest Bench 26 Bulgarian split
Squats – 13 each side
Side shuffle across the bridge
5 pull ups on playground
Side shuffle across the bridge
26 screaming lunges – 13 each side
Karaoke across the bridge
5 pull ups
Karaoke across the bridge

3rd F

This was sent out to the coaches for Delmarva Christian from the athletic director.

https://mailchi.mp/7b535ebc21c0/humility-10130827?e=3891e45bdb

So today’s message I believe, comes straight from God. You see, God has really been pressing me these last several weeks. I keep hearing from him, “you need to go all in”. I knew that God was calling me to go all in as a Christian man and a Christian athletic director. But because of past experience and other roadblocks, the spirit of fear has been holding me back. Today I asked my pastor, Coach Hannah, if he had time to talk, and we worked through a couple things. Coach Hannah’s message to me today was about being a shepherd and taking care of the flock. He really helped connect the idea of shepherding and coaching! Then as I sat down to prepare this email, I happened to check my inbox and low and behold, I read today’s message from FCA Coaches Ministry. Here is the verse.
“I will set shepherds over them who will care for them,
and they shall fear no more, nor be dismayed,
Neither shall any be missing, declares the Lord.”
– Jeremiah 23:4 (ESV)

WOW! Talk about a prophetic word! My heart is overflowing!

I love the comparison of Sheppards and Coaches! Think about it. Who has been the most influential person in your athletic life. Who has guided you, protected you, motivated you and encouraged you? A COACH has! Just as a Shepherd attends to his flock, coaches are to attend to the needs of their athletes!
You have been appointed by God to coach your athletes! Will you also shepherd them?

Mosey back to AO

10 burpees for wind blowing old glory off the the shovel

March merkin madness – 5 each

Abyss merkins
Irkin
Derkin
Ranger
Wide

Number Rama
Name Rama
COT

5 HIM Showed today: Semi, Ruxpin, Boxcar, Shutter, Gringot

Single Awareness

Bunt, Chattahoochee, Chauffer, Hideous, Motown, Pick, Probe, Reptile, Ruxpin, Semi, Yukon / Leave a Comment / Aegis, DE, Georgetown / By Jason Dypsky

QIC: Semi

Warm-a-Rama
15 seal jacks i/c
15 mountain man pooper i/c
15 seal waves i/c
10 hip circles each direction oyo
15 windmills i/c
15 harry rockets i/c
15 Michael Phelps i/c

The Thang
Mosey to Woodstock’s coupons

Single awareness
15 per side
L – lunge backwards
O – Overhead press, single arm
V – v up, single leg
E – E2K

S – single leg Squat to coupon
I – irkin
N – navy seal burpee
G – goblet Bulgarian Squat
L – lunge
E – E2K

Round 2
With 10 train burpees

Mosey back to AO

Number Rama
Name a Rama
COT

11 showed today: Semi, Probe, Yukon, Bunt, Pick, Ruxpin, Hideous, Reptile, Chauffer, Chattahoochee, Motown

It’s Cold Out

Chattahoochee, Deez, Fireplex, quattro, Semi, Streudel, TRex / Leave a Comment / CHOP, DE, Milton, DE / By Jason Dypsky

QIC: Semi

Warm-a-Rama

15 seal jacks i/c
15 seal waves i/c
15 Michael Phelps i/c
Side shuffle across parking lot and back
Nur across parking lot and back
15 mountain man pooper i/c
15 Imperial walkers i/c
15 toy soldiers i/c
10 hip circles each direction oyo

The Thang
Each PAX grabs a coupon and moseys to the park playground.

Timer is one PAX farmer carrys coupons around gazebo

Curls
Swerkins
Abyss merkins
Small coupon Bent over flys
Bent over rows – axle
Hanging knee raises
Small coupon lateral raise

3rd F
Roll with the punches and look at the positive side of things.

Round 2

Mosey back to AO and return coupons

Number Rama
Name Rama
COT

7 HIM showed today: Semi, Streudal, Deez, Fireplex, Chattahoochee, Quattro, TRex

Sidewalk Doracides

Box Car, Chattahoochee, Fireplex, Pickles, Probe, Pusher, quattro, Ruxpin, Woodstock, Yukon / Leave a Comment / Aegis, DE, Georgetown / By Johnny Hopkins

Date: 12/28/2024

AO: Aegis, Georgetown, DE

PAX: Box Car, Chattahoochee, Fireplex, Pickles (down range), Probe, Pusher, Quattro, Ruxpin, Woodstock, Yukon

QIC: Fireplex

Warm up

SSH – 20IC

Windmills – 20 IC

Cherry Pickers – 20 IC

Bolt 45’s – IC (4 Count) – 15 squats to halfway down. 15 squats halfway to full down. 15 full squats.

Imperial Walkers – 20 IC

Jiminy Crickets – 10 OYO

Merkin Mile – each ¼ mile Pax stopped and completed 25 merkins. Pax completed two sets on the way to the site of the “Thang”. Pax completed the second half of the merkin mile with two sets of merkins in returning to the Aegis.

The Thang

From the Exicon – Doracides – Two Pax worked together to reach exercise reps of 100, 200, 300, & 400 of 4 different exercises EACH. One Pax worked on the exercises while the second Pax completed suicides to three designated waypoints. The extra twist is at the waypoint of each suicide run; the Pax completed 1 burpee, then 2 burpees, and finally 3 burpees before returning to the starting point. Once all three suicide sprints were completed, the Pax switched stations until all reps of each exercise were completed. The exercises completed are as follows: 100 Merkins, 200 American Hammers, 300 LBC’s, & 400 squats.

F3 Message 12/28/24

When God’s Promises Turn Into Life Preservers – #9792

July 23, 2024

There’s bad plaque and there’s good plaque. The bad kind is that substance that builds up on your teeth that you see in all the toothpaste commercials. They’re going to help you get rid of that. Oh, and then there’s good plaque; that’s the kind we have hanging on walls all over our house.

They’re good plaques because they have different promises on them from God’s Word. Right as you come into our house there’s been a plaque on the wall that says, “All your children will be taught of the Lord and great shall be the peace of your children.” That’s Isaiah 54:13. And most homes have God’s promises on plaques on the wall, or churches do. But plaques like that are meant to do more than hang on walls; they’re actually meant to float.

I’m Ron Hutchcraft and I want to have A Word With You today about “When God’s Promises Turn Into Life Preservers.”

Our word for today from the Word of God comes from Psalm 119. I’m going to read verse 50. David says, “My comfort in my suffering is this: ‘Your promise preserves my life.'” I love that. “Your promise preserves my life.”

Not long ago I was talking to some friends of ours who had lost a relative in a tragic auto accident. I said to them, “Was His grace enough?” You know, one of the great promises of God in 2 Corinthians 12:9 is, “His grace is sufficient.” There’ll always be enough grace.

And they said, “Oh yeah, it sure was.” And then together we began to remember some of those promises that make good wall plaques, like “Underneath are the everlasting arms.” And then it dawned on me, those promises of God are nice words, but when a storm hits and you’re sinking – like when a loved one dies for example – the promise of God becomes a lot more than a plaque. It becomes your life preserver, like someone drowning in the ocean, hanging on for dear life, and the promise is all you’ve got to hang onto.

David said, “My comfort in suffering is this, ‘Your promise preserves my life.'” All you’ve got to hang on to. And the more you hold on to that promise, the more you live as if the promise is true and the more you can handle. We’ve got to have those promises in our heart so we can rip them off the wall and hang onto them when that sudden storm hits.

I talked not long ago to a burned out Christian leader. He’s hanging on to a promise from the 23rd Psalm, “He restores my soul.” I talked to a family who was recently hit by five medical blows within as many weeks. They’re hanging on to Deuteronomy 33:25, “Your strength will equal your days.” When my wife got ill and was sick with hepatitis, in bed for nine months, I wondered, “How in the world am I going to do it without my partner?” I hung on to that verse. Every day I said, “Your strength will equal your days, Ron. Your strength will equal your days.” It did! It got me through.

So, learn those promises. They’re your source of strength. “The Lord is my shepherd, I shall not want.” That means you’ll have everything you need. Maybe you need Philippians 4:19, “My God will supply all your needs.” Or maybe that plaque that becomes a life preserver is 1 Corinthians 10:13, “God is faithful. He will not allow you to be tempted more than you are able.” Or are you hanging onto Philippians 4:13, “I can do all things through Christ who strengthens me.” How many times have I hung onto Jeremiah 33:3, “Call to Me, and I will answer you and show you great and mighty things you do not know.”

Learn those promises, and then learn to lean on those promises. When your feelings are lying to you, when your world is upside down, grab a promise off the wall of your heart and rest all your weight on it. The promises of God are life preservers.

Respectfully Submitted,

Fireplex

Something Different

Chattahoochee, Fireplex, Looney Tunes, Mr. Mom, Probe, Semi, Streudel, TRex / Leave a Comment / CHOP, DE, Milton, DE / By Jason Dypsky

QIC: Semi

Warm-a-Rama
30 Marocan night club i/c
20 Michael Phelps i/c
10 mountain man pooper i/c
15 seals waves i/c
10 hip circles oyo, each direction
15 seal jacks i/c

The Thang

Each HIM grabs one large coupon and 2 small coupons

Colt 45 with small coupons, palms in

Tabata, using small coupons
8 rounds of 6 excercises

Flys (shoulders on large coupon) – palms up, palms in
Bench press (shoulders on large coupon) – elbows in, palms together
Holding chair chest squeeze – extended, close
Overhead clap – palms in, palms forward
Bent over rows – palms down, palms in
Squats – butt must touch coupon – sumo, 6″

3rd F
Positivity helps our spiritual hearts. Did you know it also helps our physical hearts? Our mindset truly changes everything. Which is exactly what today’s verse helps us do. Paul provides us attributes of godly thinking we can use as a quick “checklist” to guide our thought life:
True: Does this align with God’s Word?
(Psalm 19:7; John 16:13; 2 Timothy 3:16–17)
Honourable: Does this bring respect to yourself and others?
(Proverbs 22:1; Romans 12:10; 1 Peter 2:12)
Right: Is it just and fair?
(Micah 6:8; Romans 12:2; Proverbs 21:3)
Pure: Is it free from moral fault?
(Psalm 51:10; Philippians 4:8; James 3:17)
Lovely: Does it promote love and compassion?
(1 Corinthians 16:14; Colossians 3:12–14; 1 John 4:7)
Praiseworthy: Is it deserving of admiration and respect?
(Psalm 145:3; Ephesians 1:12; Philippians 2:3)

“Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus” (Philippians 4:6-7, NKJV).

• What are the main thoughts that guide your life?
• Is there a particular area from the checklist where you feel you’re lacking?
• What Scripture can you memorize to help anchor your thoughts?

Colt 45 with small coupons, palms up

Toy Soldier set
50 LBCs
25 E2Ks, each side
15 Big Boys

Number Rama
Name Rama
COT

8 HIM showed today: Semi, Probe, Streudal, Fireplex, TRex, Chattahoochee, Mr. Mom, Looney Toons

Something Different

Looney Tunes, Semi / Leave a Comment / DE, First Town, Lewes / By Jason Dypsky

QIC: Semi

Warm-a-Rama
30 Marocan night club i/c
20 Michael Phelps i/c
10 mountain man pooper i/c
15 seals waves i/c
10 hip circles oyo, each direction
15 seal jacks i/c

The Thang

Each HIM grabs one large coupon and 2 small coupons

Colt 45 with small coupons, palms down

Tabata, using small coupons
8 rounds of 6 excercises

Number Rama
Name Rama
COT

2 HIM showed today: Semi, Looney Toons

“Lid” It Go

Bunt, Chattahoochee, Chauffeur, Fireplex, Motown, Pick, Probe, Pusher, Ruxpin, Semi, Yukon / Leave a Comment / Aegis, DE, Georgetown / By Johnny Hopkins

Date: 11/02/2024

AO: Aegis, Georgetown, DE

Pax: Bunt, Chattahoochee, Chauffeur, Fireplex, Motown, Pick, Probe, Pusher, Ruxpin, Semi, Yukon

QIC: Fireplex

Warm up

SSH – 20 IC

Windmills – 15 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

Hydraulic Squats – 10 (6 Count)

The Thang

Round #1 – Karaoke around the circle switching directions at halfway and complete 10 hand release merkins. Round #2 – Nur around the circle and complete 20 LBC’’s. Round #3 – ass kickers around the circle and complete Aiken legs – 10 squats, 10 box jumps, 10 lunges (10 each Leg), 10 Iron Mike’s (5 each Leg). Round #4 – high knees around the circle and complete ATM’s – 10 alternating “merkin” shoulder taps, 10 tempo merkins, and 10 fast merkins. Round # 5 – Lieutenant Dan around the circle and complete 10 four count mountain climbers. Round #6 – Toy Soldier march around the circle and complete a set of 11’s. 1 big boy to 1 merkin, two big boys to 2 merkins ascending to 11 of each. Round #7 – mosey 10 laps around the circle and complete ascending Burp & Merks up to 10 merkins. The twist is we are going to repeat each of the previous exercises before starting the next lap around the circle.

F3 Message 11/02/24

A Strong Sense of Season – #9721

April 15, 2024

On the first warm day of spring I can remember my son saying, “Ready for a little baseball, Dad?” Well, ’twas the season, although that early in the season we usually ended up stuck in the mud somewhere between home plate and first base. Now, he didn’t ask about playing baseball if it was fall or winter. Now, he always had a like a strong sense of season. By the same token, the first cool day of late summer, of course, that brought a predictable question, “Ready for a little football, Dad?” This is the same son, of course, that got upset when he saw Christmas items up before Thanksgiving, or phone calls when he was studying or homework that you had to do on weekends. See, this kid had and actually still does have for that matter, a strong sense of what season it is, and there’s actually a lot of sanity in living that way.

I’m Ron Hutchcraft and I want to have A Word With You today about “A Strong Sense of Season.”

Now, our word for today from the Word of God comes from Ecclesiastes 3, and let me read some excerpts to you: “There is a time for everything, and a season for every activity under heaven: a time to be born and a time to die, a time to plant and a time to uproot, a time to kill and a time to heal, a time to tear down and a time to build, a time to weep and a time to laugh, a time to mourn and a time to dance.” It goes on with a list of life’s times, and then concludes in verse 11, “God has made everything beautiful in its time.”

Well, the message of Ecclesiastes 3 to me is this: Know what time it is. Know what season it is at this point in your life, or your month, or your week. And then really do what it’s time to do and don’t mix up your seasons. When it’s time to work, really work; when it’s time to fellowship, really fellowship. Just don’t mix everything up.

Now, I know some people who talk for half of their work day. Well, when it’s fellowship time, do that, but don’t mix that with your work and vice-versa. When it’s time to play, really play. When it’s time to be home, don’t bring your work home with you; really be home. When it’s time to be at work, don’t keep doing personal stuff. When it’s time to pray, block out everything else.

Maybe that’s why Jesus told us to go into a closet to do it. When it’s time to listen, drop everything else and focus on that person. If it’s time to finish something else before you listen, get that done and schedule a time when you really can listen. When it’s time to study, don’t talk. When it’s time to unwind, don’t study. Get the idea? It’s like the Bible says in Colossians 3, “Whatever you do, do it with all your heart.”

I have a friend whose employees’ wives are on the warpath because their husbands are coming home forever late from work. Guess who they blame? The boss and the company for overworking their men. Well, the fact is what the wives don’t know is that these men are taking extended lunch hours for gym time and shooting the breeze much of the day. They waste as much time as they work, and then they have to work like crazy at the other end of the day. And then, guess what? They can’t be the fathers they need to be.

I like what the Bible says again, “Whatever you do, do it with all your heart.” And I really like what Jim Elliott, the missionary martyr said, “Wherever you are, be all there.” See, things don’t work as well when you do them “out of season.” Each day, each week has seasons in your life. Well, do with all your heart what it’s time to do at that moment and then God makes everything beautiful in its time.

I’ll tell you, life is a lot more peaceful when you live with a strong sense of season.

Respectfully Submitted,

Fireplex

Semi Killer

ace, Chattahoochee, Fireplex, FNG (Hoe N), FNG (Manscape), Mr. Mom, Probe, quattro, Semi, Streudel, Toy Soldier, TRex / Leave a Comment / CHOP, DE, Milton, DE / By Jason Dypsky

QIC: Semi

Warm-a-Rama
15 shoulder tap i/c
15 mountain climbers i/c
15 seal waves i/c
15 hip circles oyo
15 Michael Phelps i/c
15 seal jacks

The Thang
Grab a coupon and mosey to park

Pair off, workout as a pair

AMRAP
Curls for the girls
Pull ups
Swerkins
Rows
Sledgehammer to tire
Pretzel sticks
Overhead press
American hammers w/ coupon

Timer is nur, side shuffle, and karaoke around gazebo

https://www.facebook.com/share/GKqhkusfkKiTNV5a/?mibextid=oFDknk

Don’t be confined by your environment!

Number Rama
Name Rama
COT

12 HIM showed today: 2 FNGs (Manscape & Hoe N), Semi, Probe, Fireplex, Chattahoochee, Quattro, Ace, Streudal, Mr. Mom, TRex, Toy Soldier