At the Gym (minus the four walls, roof, and spandex leggings)

THE SCENE: No gloom to speak of, a cool stiff breeze, and a closed parking lot.
F3 WELCOME & DISCLAIMER:  Standard protocol observed.                            WARM-O-RAMA:  SSH x 39 IC, Mt. Climbers x 20 IC, Overhead Shoulder Press x 39 IC
THA-THANG:   Burpkin mile Indian Run to the Old Amphitheater (1 mile), stopped three times, each time performing 10 OYO Burpkins.

New equipment at the gym, 6 dual stations.  PAX paired up and chose a station.  AMRAP in 1 minute then switched exercises at each station.  The 2 PAX without a station performed Mary core work at center.

After 2 minutes each group rotated clockwise to a new station.  We switched and rotated around all stations until we were back to start.

Mosey down to the old Amphitheater and up the berm to the gazebo and picnic tables above.  Held decline high plank. Next performed declined merkins x 20 IC.  Then step ups x 39 IC.

Indian run back to EndEX (1 mile).  Two stops along the way.  Performed tempo squats x 20 IC, and pickle pounders x 20 IC.

At EndEX, about faced and moseyed back to the 6 to bring them home.

MARY:  no time at EndEX, she was honored throughout.
COUNT-OFF & NAME-O-RAMA:  14 PAX (0 FNGs) + 1 crouton;  Sonic, Pronto Pup, Yardsale, Mudpants, Steinbrenner, Chuck E. Cheese, Frosty, Tremor, Ricky Bobby, Orange Julius, Rocket Launcher, Croissant, Topanga, Tomb Raider, O Positive

Passed around a picture on my phone of my friend Robert (aka Neckbone, Lil’ Hercules).  Robert struggles with chemical addiction and is currently out on the streets of Berclair where he has spent most of his life in between months at the Warrior center.

I read an expert from “Everybody Always” in sum describing how we wait for a ‘plan’, God’s plan, and the waiting paralyzes us.  So Jesus made it simple; love Him, feed the hungry, get a drink for the thirsty, welcome the stranger, help the sick, clothe the naked, build community with those in prison or who are creepy, be kind to our enemies, and treat them all as if they were Him.

Don’t just agree with Jesus. “Do these things and you’ll not only find your faith again; you’ll find Jesus.  Even better, you’ll have plenty of things to talk to Him about for eternity in Heaven.  That’s the plan.”

Dolphin: The Task a person was born to do best.

Daffodil: The people-group each person was born to Serve.

D2X: The Task formed by the intersection of a person’s Dolphin and Daffodil.

exerts from the Lexicon.

A challenge to keep the PAX together on a mile Indian Run but we did well by stopping periodically to do work while the 6 caught up and got a bit of a breather.  Proud of the PAX for hitting those hills and maintaining a positive attitude.

After the COT a PAX approached me with some candor, “graciously telling the hard truth and demanding to hear it from others.”  During the COT I had mentioned the events of this week in our city and stated that I and we take responsibility or a greater responsibility for the brokenness around us.  This was interpreted in a way unintended.  I’m thankful for the HIM who confront others in grace to seek greater understanding.  We are all better because of it and I had the opportunity of seeing Jesus in him and hearing his heart.

Prayers requested and given to Rabbit’s 2.0 and M, Chuck E. Cheese’s brother, Pronto Pup’s friends, Ricky Bobby’s change of profession, Frosty’s work opportunities, and the Cofield family – may they carry on the good work set before them.

Shorn grass, wet Brooks, and 11’s

THE SCENE: The morning dew glistened off of the newly uncovered lacrosse balls in the pre-dawn gloom of the Berm fields.  Our Nantan’s mowed scalp matched that of the lawns.  Perfect temp’s for the 1st F.
F3 WELCOME & DISCLAIMER:  Disclaimed, alas, but not enough to prevent being sued in our United States of America.

WARM-O-RAMA:  Conestoga Wagon Warm-o-rama (aka longest warm-up ever!) ; 1 PAX runs a lap around the center while the remainder do work switching out to the man on his left upon return. Tempo Squats x 30 IC, Tempo Merkins x 30 IC, BBSUs x 20 IC, SSHs x 30 IC, IW x 30 IC, Mt. Climbers x 30 IC, Wall Sits (1 min.), Al Gore (1 min.), Balls to the Wall (1 min.)

  • 11’s on the lacrosse field.  Burpkins and BBSUs (2 =1)

50 yd ‘sprint’ in between.  Totals: 55 Burpees, 55 Merkins, 110 BBSUs

  • Monkey Bars; 1 PAX goes hand over hand through while the rest do AMRAP LBCs until all in.

MARY:  no time, we honored the aps and the core throughout.
11 PAX (1 FNG) 2 Irish Goodbyes;  Soybean, Snookie, Lipton, Laettner, El Bano, Bailout, Jail Bait, Relief, Searcy, Flat Tire, Tomb Raider

We need each other to make us better HIM.  Throughout the 11’s I tried to keep up with Jailbate who ‘intentionally’ paused in the transitions so that I could keep pace with him.  Upon completion he jumped back into it with his friend Drew (Relief) to carry him home on his last few sets.  This inspired me to jump in with Flatire on his last few.  The rest of the PAX perfomred flutter kicks in cadence as they waited on us.


How we love the 6 is a direct reflection of our heart and our faith.  Choose to be in community.  Choose a community that accelerates you.

Meant to be a traditional simple q that completely smoked me and hopefully pushed us all.  Good 2nd F after also.  A perfect morning for all three F’s.  The weather really doesn’t get much better than this.
El Bano and his fiance leave for Tanzania today for a year.  Please pray for them as they live out the Great Commission someplace else.  Rabbit’s M has an ear infection while very pregnant, please pray for her.  Also, Squeegee is in the VA recovering, maybe we could visit him?  Prayers and assistance for those flooded out in Germantown.  Q slots open at the Berm next week M, W, TR.

Speed Dating co-q’s

THE SCENE: mid 70’s and the restless horseflesh added an uneasiness I imagine similar to that experienced during the predawn hours of a cattle drive.  
F3 WELCOME & DISCLAIMER:  Standard disclaiming.   

WARM-O-RAMA:  Stretching IC, touch your toes, straight, right over, left over, down to the middle, shoulder stretch.  21’s, success, mosey to flag pole 
Everybody is a q for this workout.  Partnered up and the PAX pairs picked an orange pin flag station facing one another.  A total of 20 orange pin flags set at 5 m intervals stretched across the ‘notasport’ field from the flag pole to the benches.  At each station two index cards were placed each with an exercise written on them.  

PAX instructed to take turns q’ing, or leading one of the exercises in cadence (while participating, no clip board q’ing).  Each exercise would be AMRAP at 1 minute intervals.  QIC kept the time and called halt.  PAX who q’ed his station for the 1st minute would switch roles with his partner for the 2nd exercise.  The 2nd PAX would then q the other exercise IC.  Once each PAX had a shot at leading an exercise at the station (2 sets of 1 minute each) all stations would rotate down the line.  

  • 10 stations, 20 exercises
  • LBCs, BBSUs, Merkins, Burpees, Squats, Jump Squats, Freddy Mercury, Hello Dolly, Jump Lunges, Monkey Humpers, Box Jumps, Step Ups, Overhead Presses, 8 count Body Builders, Carolina Dry Docks, SSHs, Dips, Declined Merkins . . . 
  • Mosey inserted in between, down the road and back, halfway through.

MARY:  2 stations were devoted to her.
10 PAX (0 FNGs); Beauty Shop, Billy Blanks, Hot N’Ready, Diablo, Sparky, U Rock, Echo, Woody, Watchita, Tomb Raider 
The 4rth core principle.

Cheesesteak had an excellent comment last Friday (don’t tell him I said so, he doesn’t need the ego boost).  He mentioned the importance of the 4rth core principle; F3 workouts are led by men who aren’t professionals in a peer rotating fashion.  

It is important to train up a man to lead and to lead with confidence.  We acknowledge that a successful q often comes with experience but it is important to have a healthy q rotation.  Different minds, different perspectives, and different creative patterns continue the growth process in each one of us.  How boring would it be if everyone was like us.  Training to lead should begin on day one for an FNG.  The day of the vQ should be a sacred right of passage (a bit dramatic here).  

Those PAX with the most q experience are doing others a disservice if they do not allow and equip others to lead.  We are all thankful for Shoestrings q schools and his example.

A little yippy dog tried to attack the PAX.  I would have loved to have had the opportunity to boot it over the stables.  

Billy Blanks hates horses.  

Configuring the pin flag stations in a large circle and rotating clockwise would have been better.  Also, a rotation of the partners would have been interesting and allowed one another to briefly critique each other.  Finally, I meant to leave time left at the end to circle up and have each PAX lead the group in an exercise of his choosing IC.  Alas, not this q.

Keep praying for Billy Blanks and M in their adoption process.

Vols Beer Pong at AO Levee

THE SCENE: 68*, how did we ever do this in 20 degree temps?

F3 WELCOME & DISCLAIMER:  Done x 4, Meter Maid may have been the last LIFO but he certainly wasn’t the only.

WARM-O-RAMA:  tagged in O-Positive for SSHs x 30, followed by 21’s.  PAX ‘successfully’ completed only thanks to OP’s back being turned in an opportune direction.   

Set up:  next to batting cage, fold up table with Red Solo cups half filled with . . . . . . water, and 6 UT ping pong balls.  

  • PAX started 10 yds back in 6 lines facing beer pong table.   The first 6 PAX instructed to bear crawl to the table and fire away.  Bear crawl back.  PAX left behind performed 30 BBSUs and held plank until all in.
  • Each made shot represented 10 less reps of a subsequent exercise chosen by QIC.
  • 1st round – 0/6 shots, Burpees IC x 60
  • 2nd round – 0/6 shots, Squats IC x 30 (non-tempo variety)
  • 3rd round – 1/6 shots, Merkins IC x 25 (non-tempo variety)
  • 4th round – 0/6 shots, Lunges OYO x 60 (1=1)
  • 5th round – 1/6 shots, Carolina Dry Docks IC x 25 (non-tempo variety)
  • *movement modified to crab walk*
  • 6th round – 0/6 shots, Overhead air presses IC x 30 (non-tempo variety)
  • 7th round – 0/6 shots, Monkey Humpers IC x 30 (non-tempo variety)
  • 8th round – 0/6 shots, BBSUs IC x 30 (non-tempo variety) 
  • 2/48 (4%)

MARY: Flutter Kicks IC x 30, American Hammers IC x 20, Boat Canoe x 2 minutes, LBCs IC x 20, J-Lo IC x 20

18 PAX, 1 FNG (Rascal),  Meter Maid, Cheesesteak, Motel 6, C-Lo, Nature Boy, Moneybags, Stuft Crust, Ballboy, Landline, Halpert, Corky, Coach K, Pronto Pup, Pablo, O Positive, Hello Kitty, Tomb Raider 
“The Edge”

The edge is the moment where we make the decision to jump and free fall.  Leaving behind the complacent performance based day to day ‘known’ life for the faith based grace soaked life of a man led by the Holy Spirit.  Embracing the ‘scary’ process of becoming the one that you were supposed to be, shedding off the death of the old you.

My M began swim lessons at our house this week and I am always amazed at the kids who refuse to jump off the diving board into the deep end.  Many times they walk out onto the edge of the diving board and stand there before stepping back to the ‘security’ of the pea gravel border.  They know its going to be fun to jump, their friends tell them that they’ll love it.  Heart breaking to see them not experience the freedom and the excitement of a free fall into the deep.  

We too are at the Edge or rather we should be living our lives at the edge.  Constantly deciding to let go of our false sense of security and step out in faith to experience true freedom that the journey into the deep has for us.  What’s your edge?  A new career?  Growing your family?  Fostering?  Letting go a bit more of the treasures God has entrusted you with?  Serving others? Loving your jackass neighbor?  

This life was meant to be lived on adventure, in a fight with a dragon, saving a damsel.  We can’t do this clinging onto the edge of a diving board.  Do not be afraid.  Jump 

Well, there won’t be a F3 beer pong team anytime soon though I’m sure a Slack channel will be created.  Maybe actual beer would help.

Hard work this morning, good to be with the Levee PAX.  I had us break up the 60 burpees into sets of 10 IC asking 5 other PAX to lead sets IC.  I should have stuck with this throughout as these are good opportunities to get others to become more comfortable leading IC.

Heading back to EndEX a few asked to help carry the cones, cups, table, pong balls, water cooler back to the flags.  I casually responded with a “No, thanks.  I’ll come back for them.”  After the flag pic I noticed that they had picked it all up for me anyway including my crumpled up wienke.   Each time into the gloom I am reminded that I am surrounded by HIMs whose radical love matches their profession of radical faith.

Prayers requested for OP’s 2.0’s as they brave some white waters downrange.  Also requests for a Memphis family whose 3 yr old son drowned yesterday while the Grandmother was watching him.  Absolutely, hate that.  Prayers to the family.  

Stack’em 15 High

THE SCENE: Feeling like summer with that early a.m. humidity. Not gloomy enough to disguise the PAXs’ looks of anticipation as new sets of headlights graced the parking lot.
F3 WELCOME & DISCLAIMER: Done. Healthy reminder to push yourself above modification, or else why are we out here?

SSHs x 30 IC, Burpees x 10 IC, IW x 20 IC, Failure to Launch x 2 IC, Overhead Claps x 20 IC
Stacked rep counts consisting of three exercises at four stations with movements in between each round.

1st station:  CMU pile (movement; Bear Blocks – 20 yrds)

Round 1, rep count at 1:  Blockie Body Bags, Blockie Body Builders, Blockies

Round 2, rep count 2: “, “, “

Round 3, rep count 3: “, “, “

2nd station:  CMU pile (movement; block pull throughs in the high plank position sliding CMU back and forth underneath you)

Round 4, rep count 4: Curls, Overhead Press, Rows

Round 5, rep count 5: “, “, “

Round 6, rep count 6: “, “, “

3rd station: Ball court/Monkey Bars (movement; monkey bars, each rung, feet off the ground)

Round 7, rep count 7: Bobby Hurlies, Jump Squats, Carolina Dry Docks

Round 8, rep count 8: “, “, “

Round 9, rep count 9: “, “, “

4rth station: Big Tree @ 3/4 mile mark (movement; ruck/rope pull. rope attached to ruck and thrown over a large branch approx. 30′ up.  on your six pull the ruck to the limb.  modified to PAX taking turns OYO in between rounds.

Round 10, rep count 10: Long Jumps, Walking Lunges, Power Skips

Round 11, rep count 11: “, “, “

Round 12, rep count 12: “, “, “

Round 13, rep count 13: High Knees, Butt Kicks, Squat

Round 14, rep count 14: “, “, “

Round 15, rep count 15: “, “, “

Some PAX did Flutter kicks waiting on the 6.
14 PAX, 1 FNG (Mario Kart); Bailout, The Dude, El Bano, Big Top, Mudpants, Judah, Lipton, Beauty Shop, Flat Tire, Bob Ross, Squeegee, Drifter, Tomb Raider

“Surrender is the proof of conviction.  Surrender is the proof of a convicted life.”

The above leads me to this question; where and what am I surrendering in my life that is proof of my convictions?  In F3 we surrender the comfort of our fartsack, our time, and our isolation to combat ‘sad clown syndrome’.  Pretty easy to see the surrender in what we do in the early a.m.  Now let’s dig deeper, get a little more uncomfortable.

I strongly believe that abortion is the holocaust of our generation(s).  How could the Nazi party murder millions of Jews, eastern Europeans, mentally ill, and other minority groups?  How were some people complacent in this?  What did professed Christ followers do or not do during the holocaust?  History is 20/20

Now, what am I surrendering to match my conviction that abortion is murder? Am I volunteering at a pro-life clinic?  Am I supporting single moms, orphans, foster kids?  Do I foster?  Do I adopt?  Am I identifying a young pregnant girl in my neighborhood and showing love and compassion for her?  Where is my time, talents, and treasures being spent and is there enough evidence in what I am surrendering to convict me of my conviction?

My M is adopted, praise God for her biological Mom whoever and wherever she is. I bet there was more than 1 who surrendered a lot for her.

MOLESKIN: Great to see the PAX come on out, even if you’re against dudes wearing ladies hair styles.  The clippers were ready.  In their desperation, the PAX aggressively EH’ed some early morning joggers and dog walkers.

It was great to see Bob Ross make the trek from the NE Kingdom and to fellowship with Flat Tire, his Irish Goodbyes are classic.

Prayers requested for El Bano as he prepares for a multi-week trip to Tanzania, HIM! Maybe we could all support him with some of our treasures also.

Convergence Monday, Memorial Day at the Barracks.  Pick your poison as there are three workout options or three hours of working out depending on your inclination.

Azimuths and Compasses

THE SCENE: Clear, quiet, and a comfortable chill.  Nice enough to crack the windows on 40 without getting cannibas smoke in the minivan from wake and bake communters.
F3 WELCOME & DISCLAIMER: disclaimed w/o the ‘getting paid’ phrase as Zima buys me Nitro and I didn’t want to lie.

8 ct body builders IC x 10, Mt. Climbers IC x 20, 8 ct body builders IC x 10, Mt. Climbers IC x 20.
THA-THANG: A ‘4 corners workout’ with flags marking off the Cardinal directions (accurately), N (360 degrees, not 0 in this case) – 36 squats, E (90 degrees) – 9 Burpees, S (180 degrees) – 18 overhead presses w/ paving stone, and W (270 degrees) – 27 curls w/ paving stone.  Compass rose radius approx. 10 m.

  • PAX paired up and chose a flag to start.
  • Once rep count was hit, PAX bear crawled to the center of our compass rose and bear crawled to the next compass point rotating clockwise.
  • Objective:  complete 10 total circuits for a total of 90 Burpees, 180 presses, 270 curls, 360 squats
  • Completed:  4 1/4 circuits

Flutter kicks, IC x 20, ABCs, AH IC x 20, Boat/Canoe x 1 min., Low Plank 30 sec.
8 PAX, 0 FNGs; Zima, Soulja Boy, Bob Ross, Anklet, Beef Log, Tree Hugger, Bobsled, Tomb Raider
Death is now.  The choice is here.  Lay your life down.  Your heartbeats cannot be hoarded. Your reservoir of breaths is draining away.  You have hands, blister them while you can.  You have bones, make them strain-they can carry nothing in the grave. You have lungs, let them spill with laughter.  With an average life expectancy of 78.2 years in the U.S., I have around 250,000 conscious hours remaining to me in which I could be smiling or scowling, rejoicing in my life, in this race, in this story, or moaning and complaining about my troubles.  I can be giving my fingers, my back, my mind, my words, my breaths, to my wife and my children and my neighbors, or I can grasp after the vapor and the vanity for myself, dragging my feet, afraid to die and therefore afraid to live.  And, like Adam, I will still die in the end.  

Living is the same thing as dying.  Living well is the same thing as dying for others.”

excerpt from ‘Death by Living‘  N.D. Wilson

Decreasing the distance between compass points and the central axis would have allowed us to increase our circuit count.  Switching up our movement from bear crawl to crab crawl may have livened things up also.

The whitetails were really checking us out from the tree line.  I can only imagine what they were thinking.  Probably not much different from what the lady was thinking as she pulled in to begin her early morning walk.

The NE Kingdom HIMs are legit!  Get out there and meet them.  Congrats to Bob Ross for securing a scholarship to the U of M.  I hope to have you grace my classroom down the road.
Please be praying for Beef Log’s son and their family as they are suffering and struggling currently.

Convergence at the Barracks for Memorial Day Monday, 27th.

The Wheel of Pain

THE SCENE: A stiff breeze and light drizzle, not enough to deter the lovemaking of the owls.

F3 trivia:  ?’s – What do the 3 F’s stand for, what are their nicknames, what is the mission statement of F3.  reward = 5 x 10ct Body Bags, punishment = 10 x 10ct Body Bags.  Total 15 x Body Bags.  Good work men!

“The Wheel of Pain”

  • PAX moseyed to a patch of forgiving grass
  • orange cone at the center served as our ‘axis mundi’  (center of the world connecting terra firma to Heaven and Hell)
  • stepped off a ‘circleish’ formation approx. 10m in diameter.
  • each PAX served as a spoke and began by calling out the 1st AMRAP exercise, while the PAX knocked out reps the wheel began to spin with one PAX at a time sprinting to the cone and back into position resuming the exercise.
  • the PAX to the right then sprinted to the cone and back.
  • the spokes each took turns sprinting in a counterclockwise fashion while all others performed the exercise.
  • two full revolutions were complete before switching to a different AMRAP exercise.
  • exercises included: SSH, Merkins, Squats, Overhead shoulder press, LBCs, Mt. Climbers, Burpees, Flutter Kicks, Low Plank, and American Hammers.

MARY:   Was honored by the last few revolutions.
16 PAX, 1 Irish Goodbye:  Low Note, MIB, Jail Bate, Doc Hollywood, ISS, Fishbowl, Crayfish, Handsy, Teacher’s Pet, Dewey, Easily Amused, Bottomless, Bartman, Toaster, Mudslide, Tomb Raider

There are three things in life that are guarantees; 1. we are going to die, 2. you will suffer, 3. a believer in Jesus knows that He has overcome this world and death has no victory.

I had to call 911 for the first time (legitimate time) in my life yesterday.  Mo’ped vs. Car.  Car won.  It got me thinking about how we are guaranteed to suffer which led me to think about how I am ‘preparing’ my foundation to withstand those days of suffering.  First, logistically, mentally, physically, emotionally, I don’t think we can ever be ready for that day(s).  However, I want to encourage us to be sharpening our 3rd F.  Bolstering it up, doing all the asking, seeking, and knocking we can so that are feet are planted on firm ground and our eyes are focused on the sky HIM.

With 16 PAX, only 2 revolutions were more than enough to gas us quickly.  Constricting the circle a bit tighter would have been a useful tweak.  Mixing in the upper and lower body was necessary.  TP’s cone interaction was always amusing to watch as he would lift up one leg and swing it over the top as he pivoted.  Apparently, one finds the little things humorous when your body is collapsing.


Prayers requested for Handsy’s work.  Crayfish’s MIL is having surgery today. F3, Snow White’s healing after breaking both legs after his first jump, Ft. Benning.

Come help Handsy et al. with the SOS facility make over Saturday, 0830-12.  Reach out to Crayfish regarding tomorrows meeting at the Commons, 0730, regarding how to help OUR own impoverished neighbors secure a house.

A year of Fitness, Fellowship, and Faith

How has this community of men impacted me, my family, and my community?

This question is what I have been contemplating since Saturday, my 1 anniversary of Fitness, Fellowship, and Faith.  

       It might be easy to quantify and gauge such things like weight, strength, and speed but as many of us have found, these attributes are by-products of what we have found to be the true benefit, accountable brotherhood.  

       I showed up on a dark Friday morning at what I would later learn is called ‘The Barracks’ but I knew it as the UofM track and field house.  I had frequented the place many times before, usually for a semester at a time, as I cycled from the rec center free weights to cardio routines.  The track had always been a good place for me to run  a few miles, do descending sets of pull-ups, climb the rope, get a few dips in before having a priority time of prayer and reading the Word.  Once, riding in on my bike, the ROTC folks almost decapitated me with a rope that they had stretched across the sidewalk.  Luckily my finger bones got in the way after the skin burnt off.  

       I was a bit early and was greeted by the guys as they rolled in around a shovel with a flag on top.  Some guy they called Toms began with strangely named warm-ups, some of which were a bit too complicated for one lacking basic coordination skills such as myself.  Then . . . . I was in survival mode, a blur of 400s, pull-ups, burpees, squats, and dips.  I hate puking, so I willed myself not to.  They named me Laura Croft, since I’m an archaeologist, a millennials version of Indiana Jones.  However, Gus objected and a verbal throwdown ensued with Toms that culminated weeks later with Gus overruling with Tomb Raider.  I actually apologized to Toms as he always seemed pissed that Laura Croft was no more.  

      Prior to that day, I was a lone wolf, with a free weight routine from the early 90’s, shallow small talk conversations with the faithful few in the gym at 0630.  I bragged to my wife (M) that guys don’t need friends, we can catch up and be cool with each other after years apart.  I enjoyed being accountable to 1, myself, asking for more from the Creator to advance His kingdom but worshipping an idol of complacency.  I had people I called ‘friends’, those I said hi to in the church hallways, went to their kid’s birthday parties but I missed the fellowship I had with my teammates in highschool and college, I missed the fellowship I had with my fraternity brothers, I just didn’t know that I did.  

       Yes, I’m thankful for the physical push.  I can recall my fair share of ‘harder’ than possible q’s but the real F3 gift for me is the sacrificial relationships:

  • staying with the 6 (the struggling last man) when you just want to be a bad ass and get done first. Breaks your will for him.  The 6 always serves you more than you serve the 6.
  • Posting for a brother.  What gets you out of the fartsack most days isn’t a desire to do hard things.  Its the guy you know who will be leading the workout, or the guy who is going through a hard time, or the Thursday AO Q that you know will be all alone if you don’t post.
  • Finally meeting the HIM you’ve heard about.  Getting that chance to fellowship and do hard things with the guy or PAX you’ve looked up to from afar but have never broke bread with.
  • Welcoming the PAX or an FNG.  Thankful for the Carolina brothers at Crossroads, Lake Norman, Myrtle Beach, and for those in Augusta, Chicago and Pittsburgh.
  • Posting when you’re physically and mentally broken.  Seeing Granola jump out of that truck with his ruck minutes before GrowRuck 12.  Seeing a guy do 345 again and again for a brother who has never.  Doing a late night or early early early morning CSAUP for a guy who wants a PATCH.  Witnessing an AO create a special pre-BC, BC for a guy to achieve a goal.
  • Being served.  Having Altar Boy walk/jog with me the last 3 miles of the Crucible.  Requesting prayers.  Knowing others and being known by them.

Yes, the list could go on but be encouraged by these and keep moving.  We need to be preparing to become leaders, yes, but we also need to be doers at the same time.  These are not mutually exclusive.  I’m thankful for and excited to accelerate with you gentlemen today and tomorrow.  


                    Tomb Raider


Merk Roll-ups and a GOT/COT to boot

THE SCENE: ‘Balls deep in the Pollening‘ Capt. O.

F3 WELCOME & DISCLAIMER: Done w/ emphasis on the Magnet, Glue, and Dynamite.

WARM-O-RAMA:  SSHs x 15 IC, IW x 15 IC, DPs x 15 IC, Bermies (sprints up the berm capped with 10 SSHs) x 5

Indian Run 1/4 mile modified to a group jog punctuated by squats and Mt. climbers.

At 1/2 mile mark we entered the field on the opposite end of StartEX.

In anticipation and preparation of the APFT we performed Merk Roll-ups as a movement across the field.

Merk Roll-up:  PAX began in the highplank position performing 1 Merkin, then rolled onto ones back, followed by 1 Big Boy Sit-up.  Rolled back to high plank and rinse and repeat adding 1 rep.

PAX got to 25 rolls spanning a distance of approx. 60 yds.  (325 Merkins, 325 BBSs)

MARY:   Flutter kick x 15 IC, American Hammer x 15 IC, Boat/Canoe (1 min.)

5 PAX, 1 FNG (Mr. Black), Lipton, Cougar, Photoshop, Tomb Raider


“For I did not come to judge the world, but to save the world”  Jesus (John 12:47)

Take away:  We, as Christ followers, need to be known for our relationship more than our religiosity.

A healthy discussion of whether as Christians we should or should not be watching Game of Thrones (GOT) was hashed out in mumblechatter yesterday prompting this COT.

I am a Christ follower and I watch GOT.  This is not an argument for or against watching GOT or any other.  Game of Thrones is entertaining with excellent character development, script, cinematography, and good use of CGI.  However, GOT has an abundance of nudity and extreme violence.  Therefore, as Christians we speak out about why others should not be watching or why we choose not to watch the show in order to seek pure eyes, pure minds, and pure hearts.  I, switching pronouns from we to I here, am really good at and quick to point out what I think others should or should not be doing.  I am very good at and quick to point out what and why I am ‘called’ to do or not do things according to the law of Christianity.

Unfortunately, the church has also developed a reputation and an identity as followers of the law as judges and holy defenders of the faith.  Jesus encountered many of these law abiders in his time and his harshest criticisms were to those.  Followers of the law liked to voice their own religious opinions and superior interpretations of it.  Followers of the law were quick to condemn and to judge.  Followers of the law enjoyed the eyes of men on them and to hear their praises.  As a result, their message was not compelling.  Earning a spot at God’s table was impossible.

Radically rebelling from their message was Jesus, who sought relationships with drunkards, prostitutes, and even traitorous tax collectors.  We, as Christ followers, have a mandate to be known for our sacrificial love, our relationships, and our kindness so that the world may see us not as religious fanatical condemners but as image bearers of the One who saved us.

I pursue a relationship with my Master and Creator recognizing He first sought and continues to have a relationship with me.  I also recognize that we must guard our hearts, minds, and eyes from the desires of the flesh as well as the company of religious zealots and non-believers.  However, I feel that as a Christ follower I need to be known to those around me for my radical love instead of my radical dogma.

My relationship with Soybean, Gus, and the shared values of the 3 F’s compels me to follow their lead and their rules, not strict adherence to F3 dogma.

I will continue to enjoy and be entertained by GOT and will also pursue a relationship with God.  As He leads me through this sanctification process He will grow me into more freedom and equip me with tools as I seek to advance His kingdom for His glory.

So don’t watch GOT or watch GOT but be known as people who love in relationship instead of people who follow the law.

MOLESKIN:   Merk Roll-ups are best done with much shorter field objectives.  Or, another solution would be to perform a complete roll between the merk and up.

5K this Saturday at 9 a.m. Sign up and support the cause.  Q slots open next week for the Berm.

5 ‘n still alive!

THE SCENE: Cold but not winter cold, spring time cold.  No frost and a sigh of relief from those that planted their gardens.

F3 WELCOME & DISCLAIMER:   disclaimed with an April fools day flourish.

WARM-O-RAMA:   5x SSHs IC, 5x Daisy pickers IC, 6x(whoops) Windmills IC, 5x arm circles forward IC, 5x arm circles backwards IC.

THA-THANG:   My M and I have managed to keep our youngest daughter alive for 5 yrs today.  (God being 100% the author)

Therefore, PAX were instructed that we would perform a movement for 5 minutes followed by 5 minutes of work continuously.

  • Movement 1:  run (sub-10 min. mile pace)
  • Work 1: 5x Merkins, 5x inverse rows (rinse and repeat)
  • Movement 2: bear crawl
  • Work 2: 50 Burpees (10 per minute)
  • Movement 3: Crab Crawl
  • Work 3: 5x Squats, 5x Monkey Humpers (rinse and repeat)
  • Movement 4: Broad Jump
  • Work 4: Colt 15s, 5x overhead press (w/CMUs)  (rinse and repeat)

MARY:  30x American Hammers IC

COUNT-OFF & NAME-O-RAMA:   7 PAX, 0 FNGs;  Laettner, Chuck E. Cheese, Bailout, Beautyshop, Photoshop, Mudpants, Tomb Raider

CIRCLE OF TRUST/BOM:    Fellowship.   The Crucible kicked me in the teeth.  Last three miles were mentally exhausting.  Altar Boy ran/walked with me to keep me going.  The Gazelles; Crayfish, Nature Boy, Speaker, Four Eyes waited on me and encouraged.

Its humbling knowing that your physical abilities fail.  However, we must remember that we have others to lean on.  Let them serve you.  If you don’t have someone to lean on, get one and really question your current friend network.  F3 is much more than just a workout.  I appreciate the fellowship and its an honor knowing you HIM!

MOLESKIN:    This felt like a low-key workout, good opportunities for mumblechatter.  It kept us moving and we utilized just about every one of the 45 minutes.

Thankful that there was no frost and that I could feel my fingers most of the time.  Also, PAX can bear crawl approximately half the diagonal length of the field (from the 1/2 mile mark on the track back to CMU pile) in 5 minutes time.
Beautyshop is on the board of directors for an upcoming 5k benefit race this Saturday, he will post details.

5K run at the Berm on the 20th.  Sign up now.  details on slack.

Prayers requested for Bailout and his M who has a knee appointment today.  Pray also for Chuck E. Cheese’s brother Josh and his M.  Finally, a reminder that God is still in the business of miracles as Beautyshops parents can attest.