October 2, 2019


THE SCENE: Beautiful Fall morning 70 F with star bright clear skys!!  Ahhhhhh!

F3 WELCOME & DISCLAIMER  PAX were welcomed with F3 Principles and disclaimed as per standard.  

25  4 count SSH IC, 10 4 Count Slow Daisy Pickers, 10 4 Count Arm Circles & Reverse


R is for Run – Welcome Merkin Mile. PAX ran ~9 minute mile pace west on Neshoba stopping every quarter mile (25 OYO Merkins, Jump Squats, Carolina Dry Docks) and back to the Pavilion. (1 mile with exercise 10:43) Encouragement from Come Fly With Me (Classic Sinatra), Thunderstruck (AC/DC), Eye of the Tiger (Survivor)

E is for Elevens – Bonnie Blair Jump Lunges, Bear crawl  ~10 yards to Pavilion for Dips & Mosey Back for another round.  Encouragement from Happy (Pharrell Williams), Born in USA (Springsteen) – Mosey to the District 5

S is for Smurf Jacks – 25 IC 4 count Smurfs accompanied by Roxxanne (Police)

P is for Pickle Pounders – 15 IC 4 count Pounders

EC is for Escalating Cut Flips AMRAP 2 minutes for music completion, BigBoys/Merkins: 5/5, 6/6, 7/7, 8/8 …

T is for RESPECT (Aretha Franklin) Alternating Shoulder Taps to the beat with Merkins at ever repeat of “Respect” or “Just A Little Bit”  (2 minutes plank endurance) 

Mary was Dealers choice:   RW 15 – 4 count LBC, Captain O – 4 Count Flutter Kicks, Slots Two Rounds Red/Yellow/Green Lights, Stretch it Out, Mix it up with 15 IC 4 count Diamond Merkins, Chuck Cheese – Finished off with Box Cutters and Make the Box.

11 PAX – Woody, Land Line, Shag, Slots, Captain Obvious, Pronto Pup, Chucky Cheese, Black Diamond, Swipe Right, Oscar, Rainbow Warrior


Honor God in all you do every day, Learn something, Have fun.  That is what I told my kids as a coach when they were younger.  Here is something further:  Fear the Lord – Beginning of Wisdom but don’t be afraid or worry about this world; Have Faith – Rejoice and give praise in all circumstances; Love God with all your heart, soul and mind and Love your neighbor as yourself.  That is what I see all the time in F3.

Prayers for Adoption process being completed, for Health Issues, for Parenting Mercies and Praise for being able to get out of bed each day.

Putting yourself on the line for your F3 Brothers is a great experience.  But it is just a start and it has to translate to the rest of your life.  It’s too easy to get either complacent or comfortable.  I have to say I’m 54 and got lost in my every day struggle.  Get yourself out of your personal divot. Make a difference.  You will get more back than you put in to it.

Captain O will be guest AOQ for a bit while Chucky is off gallivanting.  See mumble chatter but there are upcoming opportunities for Sat at Mothership for 2.0’s and Rucktober Fest coming up.