Warm-a-Rama 20 ssh i/c 15 plank jack i/c 20 Cherry picker i/c 15 Imperial walker i/c Capri lap around library 20 seal jack i/c 20 Windmill i/c 10 seal wave i/c
The Thang
Mosey to front steps of library
Run up steps, 2 burpees, run down steps, 1 burpee Nur up steps, squat every 2 steps, 2 burpees, run down steps, squat every 2 steps, 1 burpee
Wosey to west side of library back steps
AMRAP station As one HIM climbs the steps rest of PAX complete exercise. Round 1 merkins Round 2 lbcs Round 3 wide merkins Round 4 right side plank Round 5 diamond merkins Round 6 left side plank
3 strong đȘ this morning in a chilly 37 degree workout by the beach. Great to see our Eugenian friend in town! Great chatter during and after the beat down, too.
Warm Up: Some crazy neck & hand thingy Tea Pots IW Hill Billie’s
The Thang 10 Merkins / 1 Air Press, then 9 Merkins, 1 Air Press… etc. 10 Bobby Hurlees / 1 Squat…. Jump rope 10 Burpees / 1 SSH…. Jump rope 10 Gas Pumps / 1 Seal Jack Jump rope Plank to failure
COT, Count-o-Rama, Name-o-Rama
Announcements: St. Louis F3 3100 burpee challenge in January. Ping for sign up. New Years Day workout. Ping if interested in participating. Looking to do the original 1/1/11 F3 beatdown.
Disclaimer given Warmup: Sun gods Cherry Pickers Tea Pot Grady Corn Goof balls
The thang: Run to 50 – 5 burpees, run back, Run to 40, 4 burpees, âŠ. Run to 10, 1 burpee Repeat – Merkins Repeat – Absolution (in plank, groiner, then low plank, then chilly jack, then back up) Repeat – LBCs Repeat – Crawl bear out, run back & SSHs Repeat – Rowers
Tabata squats
Tubthumping I get knocked down (do Burpee) else do SSH
COT Welton FNG Sleepy
Stolen from F3 Portland: âfirst seek to understand, then seek to be understoodâ The value of adding context and perspective to our understanding allows us to make the right choices.
Warm-a-Rama 20 seal jacks i/c 21 crab flipper i/c 20 plank jacks i/c 20 harry rockets i/c 10 monkey jumpers i/c for site Q RIH 20 ssh i/c 20 Imperial walkers i/c 20 Windmill i/c 20 seal wave i/c
THE THANG
Mosey to ballfields
PAX divides into teams
Batter kicks pitch and bear crawls to first base, side shuffle to second base, nur to third base, and side shuffle home Batter completes trip around bases even if out Batting team does 3 burpees per out. Teams switch every 4 outs.
3rd F
Thanked other HIM for commitment and comrodery. Probe other HIM on hiatus to get back to coming out. Pray about Gtown adding another day or starting a site in Millsboro.
Bolt 46âs IC (4 Count) â 16 squats to halfway down (Q Lost Count). 15 squats halfway to full down. 15 full squats.
Cherry Pickers â 20 ICÂ
The Thang
Mosey @.5 miles to O Holy Hill.Â
PAX performed 12 hydraulic squats in cadence with a weird 6 count, 12 best form LBCâs in 4 count cadence, & 12 best form merkins in 4 count cadence. Once complete Pax will nur up the hill and run down and plank for the 6. PAX completed 11 hydraulic squats in cadence, 11 best form LBCâs in cadence, & 11 best form merkins in cadence. Nur up the hill and run down and plank for the 6. Rinse and repeat in descending order until time became a factor. HIM completed 5 evolutions down through the round of 8.Â
Mosey @.5 miles back to CHOPÂ
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Please keep all our HIM in your thoughts and prayers.   Â
F3 Message – 12/24/20 – see below for Billy Graham & Ron Hutchcraft posts gleaned from the Internet…
In His Own Words â Billy Grahamâs 1993 Christmas Message
December 21, 2020
The joyful Christmas message of peace on earth and goodwill to men seems clouded this year by events at home and around the world that dramatize the terrible increase in violence and crime.
We live in a world dangerously torn by hate and conflict, and people feel powerless to do anything about it. Many also know that their own hearts are driven by destructive passions and motives they cannot seem to control or change.
The decline in moral values is having a tragic effect on our society. People are concerned about their children, their families and their country and are desperately searching for answers. In taking God and religion out of our lives, we have lost our moral and spiritual bearings.
This Christmas season let us consider our spiritual heritage. Let us listen carefully to the angelsâ words that continue to offer us hope, especially at this critical time.
âFear not.â the angels said on that starry night in Bethlehem. âFor I bring you good news of great joy, which shall be for all the people. For today in the city of David there has been born for you a Saviour, who is Christ the Lord.â
In a world more needy than ever, let us open our hearts to the child in the manger, who can bring us new life and new power over the violence, crime, and evils of our day.
The occasion was a city-wide art contest. They were told to paint paintings entitled “Peace.” While the judges were understandably attracted to this beautiful pastural scene that a local painter had painted. It was a green pasture. It was the puffy white clouds and the beautiful blue sky and a little boy going by with a fishing pole over his shoulder and a quiet brook and some birds. That got second place. First place – well, the picture was of an angry, stormy day at the seashore as the ocean was beating against the cliffs and the cliffs were stark and dark because of the darkness of the storm. The sky in this painting was angry and black, green and purple. You had to look twice to figure out what in world this had to do with peace. But if you looked halfway up the cliff these little baby birds were nestled underneath the wing of their mother, and they were sleeping totally oblivious to the storm that was howling all around them. Now it’s the Christmas season. It’s supposed to be about peace; but, if you feel the holiday pressure like I do, seems more like a storm, a stress which leads us into those birds.
Well, I’m Ron Hutchcraft and I want to have A Word With You today about “A Christmas Survival Kit.”
Our word for today from the Word of God comes from Isaiah 30:15, “in quietness and trust is your strength.” What a great verse for the chaos that Christmas has become. You’re in the middle of it right now. The shopping – the entertaining – and getting all the cards out – “Oh, who did we forget. They sent us a card; we better send them one.” – All of the church events that are going on – maintaining all the family traditions that the kids insist on or you do – the guests are coming – family time – you know, they’re flying in – they’re driving in. Suddenly the Christmas season seems more like “Stress on Earth” than “Peace on Earth,” and then God speaks “in quietness and trust is your strength.”
If you are going to protect the heart of Christmas and not succumb to the hassle of Christmas, you must protect a quiet spot at the beginning of each day where quietness and trust will be your strength. Think about those birds in that painting. Peace was not the absence of a storm, it was peace right in the middle of it. They found their quiet spot. Well, the secret is the same for you. The more hectic the season is, the harder it is to get your quiet time with the Lord and the more you need it.
It would be tragic if Jesus gets lost in the process of you getting ready for His birthday. If anything, make your time with Jesus more top priority than ever. First of all because Christmas becomes an idol if it crowds out Christ. Secondly, you need to be with Him to keep everything in proportion. Unload your concerns on Him. Focus on the relationship with Jesus. It’s a love relationship above all else. Eliminate the overload. Ask the Lord if there’s things you can eliminate. Simplify as you ask for His wisdom. What’s your Christmas survival kit? “Quietness and trust is your strength.” It comes from non-negotiable times spent with the Prince of Peace, not peace that’s the absence of a storm but peace right in the middle of a storm.
3 strong đȘ made it out this morning to hear all about the best things Florida has to offer.
Warm Up: Sun Gods Tea Pots Calf Raises IW Hill Billies
The Thang: Mosey LBCs Mosey on to wharf 10 Merkins, 10 Seal Jacks, 10 Arm presses… then 9… then 1 10 Squats, 10 second Al Gores… then 9… then 1 Mosey 10 Rowers, 10 LBCs… then 9.. then 4 then time to mosey back to start
5 strong đȘ made it out to Carmel High this morning.
The Warmup: Windmills Cherry Pickers Moroccan Night Clubs Grady Corn SSH Jump Rope
The Thang: Bearpees – From endzone bear crawl 4 paces , then 1 burpee. Add 1 burpee after each 4 pace of crawl bear. Stop at the 40 (It was not easy) Run to 25 -10 Gas Pumps, to 50, 10 Gas Pumps, to 25 10 Gas Pumps, to 0, 10 Gas Pumps Repeat but 10 Merkins Repeat but 10 squats single count Repeat but 10 Plank Jacks single count Repeat but 10 calf raises Repeat but 10 rowers Repeat but 10 monkey humpers Repeat but 10 bobby hurlees Repeat but 5 Mike Tysons Bearpees again but only do 1 each 4 paces. Plank to end.
All i/c 20 Seal jacks 20 Plank jacks Mosey around circle 20 Mountain man pooper 20 Cherry picker side shuffle around circle, switching halfway 20 SSH 20 Seal waves Nur around circle 20 Imperial walkers 20 mountain climbers
The Thang
Mosey up Bradford street to park past church on left. Each pair will play Frisbee golf through park and down Edward street to other field by other church doing an exercise as many times it takes to get to the hole. Hole #1 Burpees Hole #2 Lbcs – 40 extra at end of hole Hole #3 Lunge between shots Hole #4 Squats x 5 Hole #5 – throwing with non-dominit arm E2ks (per knee) x 5 Hole #6 Sshs x 5 Hole #7 Merkins x 5
3RD F
Wavewalker song lyrics (abbreviated)
How’s it so simple? Faith like a child I give you an inch and you take me a mile I feel the wind rush and the thunder roll And two feet on the water, only one way to go, yeah
I don’t gotta be afraid no more ‘Cause I know You’ll walk me through the storm I’m more than just a talker
I’m a wavewalker I’m dancing on water When the devil tried to shake me, I just pray harder Even in my darkest hour Got Holy Ghost power When I keep my eyes upon You, Jesus I’m a wavewalker (wavewalker)
I walk over my fears, over my doubt The supernatural, it feels so natural now
I don’t gotta be afraid no more ‘Cause I know You’ll walk me through the storm I’m more than just a talker I’m a wavewalker
This song made me think of Peter walking on the water to Jesus. How we need to keep our eyes on Him at all times.
6 strong đȘ made it out to Carmel High this morning as we said “see you down the road” to 3 of our long time PAX. Flea, This One Time, Great Clips: It has been great getting to know you. We wish you the best on your travels back East and South.
Weather was perfect. Light rain, wet, but a little warm too.
The thang: Line up on goal line. Run to other goal line. 10 Burpees. Run back to other goal line. 10 merkins. Run back. 10 squats. Run back. 10 plank jacks. Repeat, losing 1 each round.
Line up on goal line. Run to other goal line. Return, stop at 10 yard line. Do 1 burpee. Run 10 yards, 2 burpees…. all the way to other goal line for 10 burpees.
4 strong đȘ accepted the mission this morning to go find our long lost friend Psych.
Warmup: Sun Gods Cherry Pickers (thanks Flea for bring this one back) Squats Merkins LBCs
The Thang: The cycle: 7 squats, 14 merkins, 21 LBCs, plank
Run to sushi restaurant, do cycle Run to wharf, do cycle Run to other workout group (san carlos beach), do cycle Run to aquarium, do cycle + some SSH’s Run to san carlos beach, do some of the cycle Run back home OYO & pick up the six
Works of wisdom: Sometimes you have to slow down to speed up.
