• When: 2018-06-28
  • QIC: Plan B
  • The PAX: Soft Toss, Sir TopMhat, Lumbergh, Fools Gold, Turkey Burger, Prairie Dog, Bumble Bee, Chubbs, Arrears, Kitty Litter, EZ, Devito, Buddy Love, Moose (knuckles), Pantyhose, Plan B.

Foot + Balls = Fun Times at Depot…

This morning saw 16 studs gather in Depot’s gloom for a Guest Q from an old friend.  It’s always nice to get back to the AO that has sort of served as the “Big Bang” location for F3 in the area.  It’s been the starting point for a lot of pax and has seen many new AO’s grow out of it, yet Depot is still right there chuggin’ along (pun intended)!

The summer offers more of a chance to get out and visit our awesome AOs without having to rush home to get a house full of kids up, dressed, fed, and off to school.  And lucky for you all, I like to Q (so I know what’s coming).  I guess it’s a control thing… although my therapist seems to think it’s related to a traumatic event from my past involving a muddy field, burpees, swallowing my own vomit, and 28 minutes of a God-forsaken train that must have been no less than 472 cars long!  But I digress.

It was good to be back.  We did a little leg work, a little running, some shoulders, some abs, and got everyone involved as the pax picked some of their favorites when we tossed around the ol’ pigskin.

We also had a very special celebrity guest… or maybe just mildly special… and probably not really a “celebrity” either.  But International Soccer Analyst Harry Chestonback (of 107.5 early show fame) flew in from covering the World Cup in Mother Russia just for a Depot beatdown, only to hop a silver eagle back across the pond afterward to return to the land of Borscht and Vodka. Duty calls.

PS – Speaking of “duty”, Soft Toss also rep’d the Russia theme by doing some solid “Putin”… Thanks a pant load, Soft Toss!

Thanks for having me Depot, I enjoyed it!

Here’s how things went down:


72 and comfortable


Disclaimer & Warm Up:

  • SSH x 20
  • TTT x 10
  • Imperial Walker x 20
  • Windmill x 10
  • Little Arm Circles x 10 (Both ways)
  • Overhead Arm Clap x 10
  • Get blocks, mosey to center of small field

The Depot Derby:

Count off 1’s & 2’s – each team facing opposite end zones.

First full team planking at midfield wins the round.

  • 20 Incline merkins (hands on blocks) – Run to goal line and back – plank
  • 20 Monkey Humpers – slide to goal line and back – plank
  • 20 Decline merkins (feet on blocks) – backpedal to goal line and sprint back – plank
  • 20 Squats (with block)– Drop block & run to goal line and back – plank
  • 20 curls, 20 overhead press, 5 burpees – drop block & run to goal line and back – plank
    • Winning team (Team 2) picked 50 yards with block overhead
    • Losers (Team 1) got 20 burpees
    • Take blocks to entrance/exit of parking lot

Omaha (Pax Call the Audible):

  • 1 pax at a time will throw/kick/punt the football
  • All pax sprint to ball
  • Throwing pax gets to call exercise and number of reps
  • Everyone does the work
  • Continue until all pax have thrown/called exercise
  • Head back to where we left the blocks

Dora (Clean up, clean up, everybody do your share):

Two pax at a time return blocks while remaining pax AMRAP the following:

  • Plank Jack
  • Squat
  • Hand release merkins
  • Air Chair
  • LBC
  • Dry Dock
  • SSH
  • Mountain Climber
  • Merkins
  • Jump Squats
  • Smurf Jacks

To the Flag:


  • 7/6 – First Friday Fathers at Depot, 7:00-7:30.
  • Nothing else mentioned. Check the Twitters and LM email for any upcoming events.
  • Prayers for everyone traveling this summer on vacations.


Swing Thoughts

For all of us who grew up playing baseball or have taken up golf, we’re familiar with the idea of “swing thoughts.”

Whether from your dad, or a coach, or trying to fix things ourselves, we embrace the idea that thinking about our swing the right way helps produce the right results.

We see it on TV all the time… After discussing the shot with his caddy and choosing the club, the golfer stands behind the ball and we can almost see the gears turning.

“Loose grip… nice and easy…low and slow… elbow in… keep your head down.” And when it all comes together, it’s pretty awesome.

The truth is, if we get our mind right, our body will follow. Think first, then follow the thought. Our minds set the plan for what we do.

We shift out of bad patterns and our bodies conform to the direction that our minds have laid out. Ultimately, we see that our swing thoughts actually have an impact on our game.

Although it makes sense in golf and baseball, can “swing thoughts” really impact how we live?

The Apostle Paul actually introduces this idea in Romans 12:2: “Do not conform to the patterns of this world, but be transformed by the renewing of your mind.”

Stop doing what we shouldn’t (the patterns of the world – greed, worry, anxiety, fear, and anger) by changing our mind first.

But is it really that simple to change the way we think in order to conquer the things that drag us down? Perhaps it’s precisely that simple. And perhaps God gives us exactly what is needed for that transformation. His Word.

In order to be transformed by God’s Word, we need to use it to renew our minds. But like our baseball swing or golf swing, it takes practice.

Battling fear? Look up two or three of God’s promises related to fear and renew our mind with them. Read them, memorize them, think about them – allow God to use them to transform us.

When anger or frustration gets the best of us, do a google search for scripture on anger and use those as your “swing thoughts” for the day.

Let God do the work that only He can do.  All we have to do is apply His word to our lives.