Warm-a-Rama Side shuffle around circle, switch directions halfway 15 seal jacks i/c 10 screaming lunges per leg oyo 15 seal waves i/c 10 mountain man pooper i/c High knees around circle, switch to butt kickers halfway
3rd F Play The Man • Devotional
Will Power!
Mosey to field by the church
Ultimate frisbee 3 bombjacks for team with dropped disc Scored exercises were; Screaming lunges Diamond merkins Merkins Frog burpees Burpees Flutter kicks
Mosey back to the circle 25 gas pumpers i/c, slowed tempo from 15-20
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 (5 each Leg), 10 Mike Tyson’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 – 01/07/23
Count-O-Rama, Name-O-Rama, and the Circle of Trust. Please keep all our HIM in your thoughts and prayers.
When I’m on the road and staying in a motel, I’m often leaving pretty early that day for the responsibilities I have. But by the time I return late that night, something amazing has happened. The bed is made and I didn’t make it! I’ve got new, clean towels! I didn’t find them. Everything’s straightened and neat. I even get these cool little soaps now that are in the bathroom! The Room Fairy has been there! Now, I know that not because I’ve seen the maid (actually I haven’t), but because I can see the results of her work all over the place. I’m Ron Hutchcraft and I want to have A Word With You today about “God All Over Your Day.” He is, you know. It’s not unlike that maid scenario. You may not see the one who made the difference, but you can sure see the difference that He made, if you’re looking for it. If you’ve ever been to one of those church meetings where they ask people to share their favorite verses, you’ve probably heard somebody mention our word for today from the Word of God. It’s a lot of people’s favorite verse. Proverbs 3:5-6, “Trust in the Lord with all your heart and lean not on your own understanding.” Notice what’s the opposite of trusting in the Lord with all your heart: trying to figure it out for yourself, doing what you think is best – leaning on your own understanding. Now comes a formula for finding out what God wants you to do in any given situation. Well, we need that. Verse 6 says, “In all your ways acknowledge Him, and He will direct your paths.” Now, God says, “If you want to know My heart for you, acknowledge Me in every situation you’re in.” You know what acknowledge means. Have you ever been in a new place or a roomful of people and you’ve gone totally un-greeted, un-noticed? Well, you were saying to yourself, “Hey, I wish someone would acknowledge me. I wish someone would notice I’m here.” See, God knows that feeling. He shows up all through our day, and we often never notice Him. We don’t acknowledge Him. The other day I was really blessed in a place not normally associated with blessing-the dentist’s office. I was in the waiting room and I saw an old friend with his wife-they’re both in their 90’s. He’s working very hard to care for his wife because her health is deteriorating. Because it had been raining when they came in, my friend asked the dentist if he could help him get his wife out to the car. My dentist came back in, really touched by what had happened in those two minutes-so touched that he brought it up two more times. He said, “When I went out with George and his wife, it wasn’t raining. And George said, ‘Isn’t it great that the Lord stopped the rain long enough for us to get out to the car?’ Then he just looked heavenward and said, ‘Thanks, Father.'” Now that’s acknowledging Him. That’s noticing God’s working in the details of your day. And that’s where praise comes from, where joy comes from, where a victorious attitude comes from in the toughest of times. But you have to go into your day looking for God at work. If you don’t, you’ll miss God and you’ll miss the joy. But if you do train your heart to go on a daily God-hunt (God-sightings, you know), you’ll experience what the great preacher Charles Spurgeon talked about when he said, “He who looks for providences (or God-actions) will never lack a providence to observe.” If you haven’t been seeing God a lot lately, it’s because you haven’t been looking. You may have been focused on your circumstances, or other people, or yourself or what’s stressing you out. You’ve missed the fingerprints of God all over your day. The little mercies, the small miracles, the interventions, the protection, the encouraging surprises, the bad things that didn’t happen. I know there’s never a day where He doesn’t show up because the Bible says His “mercies are new every morning!” In those transformed motel rooms, I seldom see the maid, but I see the results of her work. In the little and big moments of your day, you may not see God, but you can see the results of His work on your behalf because you’re His much-loved child. You’ll see God all over your day if you’re looking for Him.
Warm-a-Rama 13 seal jacks i/c 20 mountain man pooper i/c 23 Moroccan night club i/c 13 seal waves i/c 10 hip circles oyo each direction 23 Windmill i/c
The Thang Every PAX grab 1 large coupon and 2 small coupons
Tabada 20 second on, 10 second off = 1 round 10 rounds of 6 excercises Curls – palms up, hammer Flys (shoulders on large coupon) – palms up, palms in Squats – 6″, wide Bench press (shoulders on large coupon) – elbows in, palms together Holding chair chest squeeze – extended, close Abs – gas pumpers, lbcs
3rd F
2023 is about discipline Decide what you want Write that down Make a plan Work on it EVERY SINGLE DAY Your competition isn’t other people Its YOUR PROCRASTINATION It’s the knowledge you neglect Compete against that Conquer yourself Master the universe within
Round 1 at each station: 40 reps each exercise (lap and glow stick swap)
Round 2: repeat with 30 reps (lap and stick)
Round 3: repeat with 20 reps(lap and stick)
Round 4: repeat with 30 reps (lap and stick)
3rd F:
While in Church last week, some guy talking up front made a profound statement that honestly made me feel a lot better about the Christmas season, and my thoughts concerning the gift of Jesus all together. He said something to the tune of… “Jesus is the light during this season, and throughout every other season.” Id been thinking about that same thought a lot leading up to Christmas and Id been making that connection a lot ever since our family committed ourselves to following Jesus during our baptism in August. To be honest, leading up to the baptism I had this sense of complacent calm that after we publicly pronounced our faith as a family… the commitment was openly made and the path with Jesus would just appear naturally, easily, and fluidly. While some of what I thought would happen was true, what took me by surprise was the overwhelming challenge that would hit me soon after. This path was going to be rewarding in so many ways, but it would not be without it’s hurdles, because the road bumps that I once ignored and dodged, or solved by taking the easy solution, now presented them selves as an obstacle that I had to handle in a way that He would be proud of. Take for example us… we’re all members of a society in which we’re trying to do the best we can. And with that, we have a huge responsibility to be a faithful role model. And to piggy back off whirlybird… your kids (and everybody else around you both old and young) do watch you. When you cuss when you smash a finger, when you lose your temper in traffic, when you tell your wife you love her and make her tea in the morning, when you own up to a mistake, and even when you think their eyes are closed with you during prayer… They’re always watching to see what they can learn from you. The big questions is, what are you showing them? From that knowledge I think it’s important that we own, accept, and embrace the challenge of not only knowing about the Lord, but truly walking so instep with Him so that anybody who’s watching knows exactly where you stand, and the sense of security and resolve that a Christ centered life gives you. Coupled with that incredible challenge is understanding and admitting that things aren’t always easy, we screw up… and we aren’t perfect. There’s an amazing path laid out in front of all of us that leads to forgiveness and salvation. That being said, the path that is laid out will lead you to challenges, tests worse than those in a 7th grade science class, and even some rejection and sadness that will test everything you stand for. The guidance and comfort that Jesus provides can give you what you need to conquer all of that. If it’s being a leader…. His words teach about that. If it’s guiding your children…. His lessons are perfect for that. If it’s being a better husband, there’s many important lessons to learn in the Bible, and if it’s commitment to a healthier life that serves as an example to our friends, family, and community (and possibly leads to a sweet patch) there’s wisdom about that too. So what stands in our way??? A commitment to taking that next step, embracing the challenge as one that YOU need to tackle, and walking with Him in order to meet your goal. Accept the challenge, own the challenge, embrace all of life’s hardships as a chance to learn and be blessed. Romans 8:18 reads “For I consider that the sufferings of this present time are not worth comparing with the glory that is to be revealed to us.” A new year is upon us, and if you happen to stumble on your path or fall into darkness in 2023, Get back up into the light and move forward even faster, because He’s got your back, and those who are watching you will follow.
Workout Continued…
Finish up as many reps at last station as possible with lap and stick swap in between.
It was a bit chilly this morning so a good warm up was called for but with YHC still dealing with a sprained ankle the choice of exercises was limited but got the job done.
Bat Wings: Done to a 4 count cadence. 20 Forward arm circles HOLD 20 Backward arm circles HOLD 20 Seal claps HOLD 20 Overhead claps
Mountain Climbers 20 IC
Turn and Bounce 20 IC
Cherry Pickers 20 IC
Hairy Rockettes 20 IC
Moroccan Nightclub 20 IC
BOLT 45s
After getting sufficiently warmed up all PAX moseyed to the Arena’s parking lot.
THE THANG:
Once all PAX arrived to the parking lot we formed a circle approximately 30 feet around a speaker and the F3 Workout deck. PAX were informed that we would Bearcrawl to the deck YHC would pick 5 cards then we would Crawlbear back to original position do the stated exercises on the cards with the following guidance: Cards 2-10 would be the card value plus 10 repetitions, Royals – 25 repetitions, ACE – 50 repetitions. Upon completion of the round PAX would Bearcrawl back and another PAX identified by YHC would choose 5 more cards and repeat as time allowed.
ROUND ONE:
Plank Jacks – 25
Standing Lunges – 20 each leg
Diamond Merkins – 25
Flutter Kicks – 20 IC OYO (supposed to Rosalitas but no one knew what that was)
Lunge Walk – rotated the circle until back to original position
ROUND TWO: Chosen by Spreader
Flutter Kicks – 50 IC OYO
Calf Raises – 50
Dips – 25
Hand Release Merkins – 15
Squats – 13 (Card was WOJO Squats but again we improvised for the unknown)
THIRD F:
The Fisherman and the Businessman
Once upon a time there was a businessman who was sitting on the beach in a small Italian village.
As he sat, taking a brief break from the stress of his daily schedule, he saw a fisherman rowing a small boat back into the harbour. In the boat were a few large fish.
Impressed, the businessman asked the fisherman, “How long does it take you to catch so many fish?” To which he replied “Oh, not so long.”
The businessman was confused, “Why don’t you fish for longer to catch even more?”
“More? This is enough to feed my entire family and even offer some to my neighbours,” the fisherman said.
“So what do you do for the rest of your day?” Enquired the businessman.
The fisherman replied, “Well, I’ve usually have caught my fish by late morning, at which point I go home, kiss my wife, and play with my kids. In the afternoon, I take a nap and read. In the evening, I go to the village to have a drink with my friends, play guitar, sing, and dance into the night!”
Putting his entrepreneurial hat on, the businessman offered a suggestion.
“I have a PhD in business! I can help you become much more successful. From now on, you should spend longer at sea and catch as many fish as possible. When you’ve saved enough money, buy a bigger boat to catch even more fish. From there, you’ll soon be able to buy more boats, set up your own company, build a production plant to can the fish and control distribution, and move to the city to control your other branches.”
To this, the fisherman asks, “And after that?”
The businessman laughs, “After that, you’ll be able to live like a king, take your company public, float your shares and be rich!”
“And after that?” Asks the fisherman once more.
“After that, you can retire, move to a house by the sea, wake up early in the morning to go fishing, then return home to play with your kids, kiss your wife, take a nap in the afternoon and join your friends in the village to drink, play guitar and dance into the night!”
Puzzled, the fisherman replies, “But isn’t that what I’m doing already?”
Moral of the story:
Be content with what you have. Do you really need to keep pushing for more? Stress is often a choice.There’s joy and peace in simplicity.
Philippians 4: 6-9
4 Rejoice in the Lord always. I will say it again: Rejoice! 5 Let your gentleness be evident to all. The Lord is near. 6 Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. 7 And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.8 Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things. 9 Whatever you have learned or received or heard from me, or seen in me—put it into practice. And the God of peace will be with you.
After the 3rd F all PAX moseyed pack to the Grit Mill.
COT:
Announcements: Roving Ruck at Aegis this Friday
Prayer requests: Sherlocks father, YHCs family with his 2.0s being sick and his brother and nephews as the year anniversary of their wife and mother tragically passing away approaches.
YHC had his Virgin Q this morning! Thanks to the 17 HIMs who showed up for a record attendance at The Grit Mill! It meant a lot to have such good representation on my first Q. I decided to use fate and the F3 Workout Cards to assist me on the beatdown.
WARM-O-RAMA:
Disclaimer given
Moroccan Nightclub – 20 IC
Side Straddle Hob – 20 IC
Imperial Walker – 20 IC
Cherry Picker – 20 IC
Following the warm-o-rama we mosied to the parking lot at Arena’s and the PAX circled up around the speaker and workout cards.
THE THANG:
YHC broke out his new F3 Workout Cards for this beatdown. With the PAX circled around the cards about 15 feet from the deck of cards. Inspired by T-Rex using music for his beatdown, YHC brought a speaker to play 90’s alternative for the entire beatdown.
Everyone bear crawls to the center where YHC drew five cards for the first set and a different PAX was identified for the subsequent sets. Once cards were drawn, everyone crawl beared back their original position.
Call out for the exercises written on the cards as follows:
2-10: card value + 10 reps for the exercise
Royals: 25 reps for the exercise
Ace: 50 reps of that exercise
At the completion of the set everyone bear crawls back to the deck for more cards.
Set breakdown:
SET ONE:
14 – Alternating Side Squats
25 – Freddie Mercury’s
12 – Bulgarian Split Squats
18 – Backward lunges
25 – Diamond Merkins
SET TWO:
13 – High, Slow Flutter Kick IC
17 – Monkey Humper
14 – Carolina Dry Dock
Bear crawl 15 feet, Crawl bear 15 feet
20 – Rosalitas
Conducted the 3RD F after the second set:
Continuing the theme of checking on each other and on the people in our lives with whom we haven’t spoken to in a while. YHC shared a personal story of how he was going through a difficult time in his life and felt alone and had received a special message to seek out Psalm 20.
Psalm 20 For the director of music. A psalm of David. 1 May the Lord answer you when you are in distress; may the name of the God of Jacob protect you. 2 May he send you help from the sanctuary and grant you support from Zion. 3 May he remember all your sacrifices and accept your burnt offerings.[b] 4 May he give you the desire of your heart and make all your plans succeed. 5 May we shout for joy over your victory and lift up our banners in the name of our God.
May the Lord grant all your requests.
6 Now this I know: The Lord gives victory to his anointed. He answers him from his heavenly sanctuary with the victorious power of his right hand. 7 Some trust in chariots and some in horses, but we trust in the name of the Lord our God. 8 They are brought to their knees and fall, but we rise up and stand firm. 9 Lord, give victory to the king! Answer us when we call!
Two days later, YHC met a woman while performing his duties as a nurse, and she was the key to change the direction his life was going in and make everything right in his world. Continue to reach out to each other and to others in your life. You just may be the person to turn their life around for the better!
SET THREE:
16 – Jumping lunges
25 – Monkey Humper
17 – Derkins
18 – Luge
25 – American Hammers
SET FOUR:
14 – Heels to Heaven
20 – Butt Kicks
18 – Merkins
17 – Lil Baby Crunches
15 – Hand Release Merkins
SET FIVE:
19 – Squats
16 – Wide Arm Merkins
50 – Calf Raises
25 – Shoulder Taps
19 – Ranger Merkins
Mosey back to The Grit Mill to end the beatdown.
NUMBER-RAMA
NAME-O-RAMA
COT/BOM:
Welcomed Thomas Lilly FNG nicknamed as Knobs.
Announcements: TRexs’ M’s event this weekend at Milton Memorial Park. Roving Ruckf3st Friday will be at The Grit Mill
Prayer: For Quattro’s friend who was recently diagnosed with colon cancer. For MacDaddy and Taps and the group traveling via bicycles. Prayers for all us HIMs to be the leaders and examples to others in our homes, jobs, and communities. Prayers for all the needs and attentions of those present.
I am honored that so many PAX showed up for my VQ! I was truly grateful and humbled.
Warm-a-Rama 15 seal jacks i/c 15 seal wave i/c Side shuffle across parking lot, Side shuffle back Toy Soldier halfway across parking lot, Nur back Karaoke across parking lot, Karaoke back
The Thang Ultimate frisbee with a twist Have to be in the soccer goal to score (goals are facing away from each other) Score a goal = 5 burpees, Other team does 15 e2ks per side
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.
Number-Rama NAME-A-RAMA COT 16 HIM showed today: Semi, Chappie, Ruxpin, Fireplex, Toy Soldier, T-rex, Spreader, Focker, Mowdaboat, Rooster, Mr. Mom, Looney Toons, Flat Bottom, Dunkin, Quattro, Chauffer
Warm-a-Rama 25 seal jacks i/c 25 seal wave i/c 10 mountain man pooper i/c 25 plank jacks i/c
The Thang Mosey past the basketball court to the bridge, lt. Dan halfway across, Dan lt. The other half over to the bocce court on the right.
Bocce ball Teams of 2 try to roll their ball closest to the “Jack” We completed an Exercise after each round; Squats 25 Urkins 25 Derkins 25 Split squats 10 per leg Lbcs 25 Big boys 15 Merkins 25 Dips 25
Bolt 45’s IC (4 Count) – 15 squats to halfway down. 15 squats halfway to full down. 15 full squats.
Imperial Walkers – 20 IC
Windmills – 20 IC
The Thang
B.O.M.B.S. – 50 Burpees, 100 Overhead Claps, 150 Merkins, 200 Big Boy Sit-ups, 250 Squats. PAX will mosey @.08 miles around the circle after every 25 count of each exercise completed. When all is completed you will have moseyed approximately 2.4 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.
Two words. But a valuable reminder just in time for Mother’s Day.
Recently, I had occasion to stay at my son and daughter-in-law’s house while I recovered from a painful injury.
They set me up with a wonderful little “apartment” in their basement – recliner, remotes (of course), kitchenette. And like all the babies in our family, a night monitor.
I needed some help in the middle of the night, but I hadn’t touched the pager. Suddenly, I hear my daughter-in-law’s feet coming down the stairs. In my 3 AM haze, I said, “But how did you know?”
She smiled and gave these two little words: “Mom ears.”
And that’s something a lot of us have to celebrate this Mother’s Day.
Those Mom-ears who heard our silent cries over the years.
Who heard our need when others would only see our deed.
Who heard the heart that our words could not express.
Who listened to our jabberings, our dumb jokes, our endless attention-getting antics.
Who heard the unspoken fears. Unspoken pain. And carried them to the throne of God.
Sadly, mom-ears have also heard mean words they didn’t deserve, angry words that left a scar, rebellious words because we didn’t want to hear what we now know was wisdom.
But somehow, a Mom heart could reach for some of God’s amazing grace, and forgive, though wounded.
As a dad, I learned early how important it was for me to seek and respect what my wife heard in our kids. Those times when I got home and was ready to drop a bomb on a disobedient child – while she intervened, with “actionable intel” of what was going on behind the scenes in their life.
I’m not sure Moms fully know their massive power to define their child’s life. For better or worse.
“She speaks with wisdom on her tongue” (Proverbs 31:26).
“The wise woman builds her house, but with her own hands the foolish one tears hers down” (Proverbs 14:1).
Sure, I know Moms who’ve turned their God-given Mom-ears to the seductive song of an “all about me” world. Whose children languish under the awful cloud of “I’m not worth much. Mom doesn’t think so.”
Deafened moms can’t hear themselves nagging, controlling, criticizing, diminishing – hoping to make a “super kid,” crushing them in the process.
The Mom-ears that have tended to miss their children’s cries are those who stopped listening to the One who gave her these children.
“Children are a gift from the Lord; they are a reward from Him” (Psalm 127:3).
It’s so easy to succumb to the selfie drumbeat of “my rights, my pleasure, my flourishing.” A sort of deafness can grow. Deaf to those quiet little cries in the night, the intuition to drop everything I love and listen, the Heavenly Father’s promptings as He “gently leads those that have young” (Isaiah 40:11).
But thank God many of us were blessed, not with a perfect mom, but a mother whose ears truly heard us.
If you have a mom with those wonderful “ears,” tell her how her finely-tuned heart shaped and changed your life. While you can.
If you’re a Mom who wants to have better ears for your children, just know there’s amazing power to do that. In the Jesus Whose relentless love led Him to die for our sins, the great relationship-wreckers.
There is no greater life-force on earth than a woman whose ears are always open to the voice of God and the voices of those she loves.
And for the one who approaches this Mother’s Day with little to celebrate – because their Mom really wasn’t one – there is a higher hope. Because God has said: “Can a mother forget the baby at her breast and have no compassion for the child she has borne? Though she may forget, I will never forget. See, I have engraved you on the palms of My hands” (Isaiah 49:15-16).
On the palms of His hands. With nail prints.
His ears listen all day, all night for the deepest cries of your heart.
Here’s the surprising answer of a 6 year old child.
Being a veterinarian, I had been called to examine a ten-year-old Irish Wolfhound named Belker. The dog’s owners, Ron, his wife Lisa, and their little boy Shane, were all very attached to Belker, and they were hoping for a miracle.
I examined Belker and found he was dying of cancer. I told the family we couldn’t do anything for Belker, and offered to perform the euthanasia procedure for the old dog in their home.
As we made arrangements, Ron and Lisa told me they thought it would be good for six-year-old Shane to observe the procedure. They felt as though Shane might learn something from the experience.
The next day, I felt the familiar catch in my throat as Belker‘s family surrounded him. Shane seemed so calm, petting the old dog for the last time, that I wondered if he understood what was going on. Within a few minutes, Belker slipped peacefully away.
The little boy seemed to accept Belker’s transition without any difficulty or confusion. We sat together for a while after Belker’s Death, wondering aloud about the sad fact that dogs’ lives are shorter than human lives. Shane, who had been listening quietly, piped up, ”I know why.”
Startled, we all turned to him. What came out of his mouth next stunned me. I’d never heard a more comforting explanation. It has changed the way I try and live.
He said, ”People are born so that they can learn how to live a good life — like loving everybody all the time and being nice, right?” The six-year-old continued,
”Well, dogs already know how to do that, so they don’t have to stay for as long as we do.”
Live simply. Love generously. Care deeply. Speak kindly.
Remember, if a dog was the teacher you would learn things like:
• When your loved ones come home, always run to greet them. • Never pass up the opportunity to go for a joyride. • Allow the experience of fresh air and the wind in your face to be pure Ecstasy. • Take naps. • Stretch before rising. • Run, romp, and play daily. • Thrive on attention and let people touch you. • Avoid biting when a simple growl will do. • On warm days, stop to lie on your back on the grass. • On hot days, drink lots of water and lie under a shady tree. • When you’re happy, dance around and wag your entire body. • Delight in the simple joy of a long walk. • Be faithful. • Never pretend to be something you’re not. • If what you want lies buried, dig until you find it. • When someone is having a bad day, be silent, sit close by, and nuzzle them gently.
That’s the secret of happiness that we can learn from a good dog.
Talked from the heart about the lose of a friend and the car accident I came upon all within the last month
Mosey back to AO – ran down and up some steps at the AO
