Killer Warrior

QIC: Semi


20 seal jacks i/c
15 seal waves i/c
15 Michael Phelps i/c
15 mountain man pooper i/c

The Thang
Mosey to Woodstock’s coupons
Mosey to Allen school with coupons

Break up into 3 groups

15 swerkins
15 sprawl and curl
30 press jacks

3rd F

‭Exodus 3:1-4 ESV‬
[1] Now Moses was keeping the flock of his father-in-law, Jethro, the priest of Midian, and he led his flock to the west side of the wilderness and came to Horeb, the mountain of God. [2] And the angel of the Lord appeared to him in a flame of fire out of the midst of a bush. He looked, and behold, the bush was burning, yet it was not consumed. [3] And Moses said, “I will turn aside to see this great sight, why the bush is not burned.” [4] When the Lord saw that he turned aside to see, God called to him out of the bush, “Moses, Moses!” And he said, “Here I am.”

20 swerkins
15 merkin coupon row
10 screaming lunges per leg

Stack coupons along building
Grab a bottle of water

Chappie run back to AO
Those that completed the run with water, reward of 10 burpees

20 lazy crab oyo
15 pickle pointers oyo
32 American hammers i/c

Number Rama
Name Rama

16 HIM showed today: Semi, Probe, Yukon, TRex, Mr. Mom, Whirlybird, Fireplex, Bunt, Motown, Pick, Quattro, Sinco, Pusher, Looney Toons, Doodle, Chauffer

Go Tell Your Dad

Date: 06/13/2024

AO: CHOP, Milton, DE

PAX: Deez, Quattro, T-Rex, Whirlybird, Drago, Toy Soldier, Chattahoochee, Probe, Streudel, Fireplex

QIC: Fireplex


SSH – 25 IC

Moroccan Night Clubs – 40 IC

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

Windmills – 15 IC

Hydraulic Squats – 10 IC (6 Count)

Mosey from the AO to “Oh Hill No”

Over the Hill Set – Modified Burp Back Mountain  

  1. Split Pax into two groups or if it is a smaller group you can complete it as one unit together.
  2. 1st round the 1st group Nur’s up the hill and mosey back down while 2nd group completes clock merkins on the incline completing 5 reps each at 12 o’clock, 3 o’clock, 6 o’clock, & 9 o’clock. Rinse and repeat until your partner returns.  Switch stations and repeat.
  3. 2nd round the 1st group bear crawls up the hill and mosey back down while 2nd group completes the same evolution of clock merkins. Rinse and repeat until your partner returns. Switch stations and repeat.
  4. 3rd round the 1st group completes the inch worm up the hill and mosey back down while the second group completes the same evolution of clock merkins.  Rinse and repeat until your partner returns.  Break for the message

F3 Message 

  • Final round the 1st group completes the crawl bear up the hill and mosey back down while 2nd group completes the same evolution of clock merkins.  Rinse and repeat until your partner returns.  Switch stations and repeat.

All Pax Nur up and moseyed down the hill Twice to complete the set.

Toy Soldier Set – 100 LBC’s, 50 Y2K’s x2, 25 Big Boys OYO

Mosey back to the AO for the Circle of Trust including announcements, prayer, the Count-O-Rama & the Name-O-Rama.  Please keep all our HIM in your thoughts and prayers.

F3 Message 06/13/24


June 14, 2023

It’s important for fathers and sons to do things together – like when my son helped me with the yard work so we could bond. I remember one day when my oldest son was about five. It was a hot day. I was mowing and my son was following around after me clipping. I looked over to him and I smiled. About five minutes later he came over and yelled over the mower, “Daddy, could you please do that again?” I said, “Could I do what again, son?” He said, “Daddy, could you smile at me again? Your smile keeps me going.”

Ephesians 6:4 has some great parenting instructions: “Fathers do not exasperate your children; instead, bring them up in the training and instruction of the Lord.” God says, “Don’t tear your children down. Bring them up.” A father has incredible power to be either one – to make your son or daughter feel inadequate and small, never good enough, or to make your son or daughter feel competent, worthy, appreciated, and valued. It’s clear which one God expects from a father, and from a mother.

In 1 Thessalonians 2:11-12, Paul is likening the lives of believers to a positive father. Here’s what he says, “For we dealt with each of you as a father deals with his own children, encouraging, comforting and urging you to live lives worthy of God.” Do you see the verbs there? Three words that are the godly ways of a father – to encourage your child, comfort your child, and urge him or her to live a godly life.

How are you doing? Did I just describe most of the conversations you have with your son or daughter – you’re encouraging, you’re comforting, are you urging? Think about the comments, for example, made years ago by one of President Clinton’s most impressive advisors, a man named Bill Galston. The news article I read back then said he was at the peak of his career when he resigned from his position. No one could believe it! Why?

Well, Bill Galston had worked hard trying to balance time with his ten-year-old son and his hugely significant job. He took his son to his White House office so they could talk while he worked. He even woke up at 6:00 in the morning so they could spend a few minutes together. But Bill was at the breaking point. He couldn’t do both. His son wrote him a letter saying, “Baseball is not fun when there’s no one there to applaud you.”

There’s just no substitute for a father. In the moments that matter to our children: the proud moments, the hurting moments, the amusing moments, the arriving home moments, the serious moments. And there are few sources more influential on earth than your approval of your son or your daughter. Could it be that there’s been too much emphasis on what’s wrong with your son or daughter, on what you want them to improve, on their weak points rather than majoring on the positive?

So much of the sense of security and sense of worth comes from knowing that Dad is pleased with them, that Mom is pleased with them. Focusing on the encouraging, on praising what’s good about them, on noticing even the slightest improvement, on building up not tearing down, concentrating on the things that matter to them. Realize what your most important job is. Bill Galston told the President of the United States, “You can replace me. My son can’t.”

Does your son or daughter need to hear your applause again, see your smile again? Maybe you need to make a new beginning by asking their forgiveness. Or start now to make it your daily mission to build them up, focus on their good points, and give them all of you sometime during that day. Your son or daughter is looking your way for something only you can give them; the smile that keeps them going, because a father’s smile is powerful, life-giving encouragement.

Respectfully Submitted,


This One is For Mom

Date: 05/16/2024

AO: CHOP, Milton, DE

QIC: Fireplex

Pax: Quattro, T-Rex, Deez, Bunt, Toy Soldier, Chattahoochee, Probe, Streudel, Fireplex

Warm up

SSH – 20 IC

Cherry Pickers – 15 IC

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

Imperial Walkers – 15 IC

Windmills – 15 IC

The Thang 

B.O.M.B.S. – 50 Burpees,  100 Overhead Claps, 150 Merkins, 200 Big Boy Sit-ups, 250 Squats.  After every 25 evolutions of each exercise, PAX will NUR up to Strawberry Alley from Front Street and mosey back approx. .02 miles.  Time limited the Nur and Mosey and affected the last 250 Squats.  They were completed without the Nur/Mosey “break”.  When all was completed, Pax Nur’d up the grade & moseyed down approximately .5 miles.

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 05/16/2024


May 6, 2010

The tornado sirens went off near our daughter’s house a few nights ago. She knew what to do. She and our son-in-law quickly herded their three children into the basement until the danger passed.

Unfortunately, Nikki Carpenter lived outside of town where she couldn’t hear the tornado sirens. She and her three young sons had no time to prepare, and there was no basement in the trailer where they lived. For me, Nikki’s story seems especially moving on this Mother’s Day weekend.

When part of the storm system that hit our area moved on to Yazoo County, Mississippi, Nikki Carpenter was getting Austin (1), Ethan (2), and Layne (7) ready for their day. The tornado was a monster – an E-F4 packing up to 170 mile per hour winds and measuring 1.75 miles wide. As the tornado bore down on their trailer, Nikki grabbed a mattress, threw it over her boys, and lay on top of it to protect them.

It took neighbors more than two hours to work their way through the debris to get to that trailer – or what was left of it. Those three little boys were pulled out alive. Mom didn’t make it. Her mother said: “She saved those kids and gave her life.”

Here was a mom, doing what mothers do on a daily basis – sacrificing herself for her children. In this case, letting all the wrath of a tornado fall on her so it wouldn’t fall on the ones she loved.

And for me, a moving reminder of the One who covered me so I wouldn’t die. My Jesus let all the wrath of all my sin fall on Him, so it would never fall on me. He died; I lived.

That’s what happened on a cross on a hill outside the city of Jerusalem. Strip away all the religion and all the ritual, and that’s what Jesus is all about. The only Son God has, choosing to lay down His life to save you and me. Jesus said, “I am the good shepherd. The good shepherd lays down his life for the sheep…No one takes it from Me, but I lay it down of my own accord” (John 10:11, 18).

There’s no way anyone could take the life of the Son of God. He made the tree He was nailed to and the men who put Him there. The only way He could die was if He gave His life. And that’s what He did: the brutal ripping of His body with Roman whips, the crown of thorns jammed onto His head, the spikes driven into His hands and feet, and the spear thrust into His side. Worst of all, the hell of being totally cut off from the Father, because He was carrying our sin. Nobody did all that to Him. He let it happen, because it took that dying to pay the death penalty for my sin.

That’s how much He loves me. That’s how much He loves you. He loves you too much to lose you.

So like a loving mother taking the brunt of that tornado, Jesus put Himself between you and the eternal death penalty of your sin. “God showed His love among us: He sent His one and only Son into the world that we might live through Him” (1 John 4:9). Jesus’ sacrifice removes all your sin from God’s book the moment you tell Him, “Jesus, You are my only hope. I’m resigning from living my life my way, and I’m pinning all my hopes on what You did for me on that cross.”

One day I chose to give my life to the One who gave His life for me. Things have never been the same, because Jesus didn’t just die for the world. “He loved me and gave Himself for me” (Galatians 2:20)…and for you.

Respectfully Submitted,


A Little Sled Time

QIC: Semi

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
Abyss merkins
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
American hammers


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

HOB Disc Golf

QIC: Semi

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
Gas pumpers

3rd F

Mosey back to AO


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


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 I hope you’ll go there. Maybe this new year is time for new management.

Respectfully Submitted,


Fill In Q

QIC: Semi

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


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

“Streudel” Claps

Flat-Bottom Gets a Flat-Top


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


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


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,


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.


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


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.

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