• When: 10/23/14
  • QIC: Phonebooth
  • The PAX: Netflix, Weekend Special, Whisper, Microchip, Handy Manny, Bulldog, Toe Ring, Nightmare, Hedges, RayBan, Peggy, House, Hopper, Spackle, Floppy Disk, Itchy, Fast Casual, Shades of Grey, Good Hands, Permit, Digger, Phonebooth

Phonebooth wakes up the Graveyard with an Ab Nightmare…

22 Pax rolled into the gloom at Graveyard for the infamous Ab-domination by YHC. Mumblechatter came and went as YHC unleashed multiple ab exercises for 40 reps IC. The only thing that the Pax seemed to enjoy was the reprieve offered during the periodic ab stretching. However, today was about going farther and getting better. The Graveyard Pax definitely stepped up to the challenge.

Conditions: 44 deg, wet, and a lot of ground time

Welcomed everyone, gave the speech, and opened with Prayer

Move to Practice Field, buddy up
– Imperial Walker x 40 IC
– LBCs x 40 IC
– Freddie Mercury x 40 IC
– Burt Reynolds (oblique crunch) x 40 IC, left, then right side
– Stretch Abs, put your junk in the dirt and look up
– Flutter Kicks x 40 IC
– Hello Dolly x 40 IC
– Rosalita x 40 IC
– Dying Cockroach x 40 IC
– Russian Twist x 40 IC
– Stretch Abs, put your junk in the dirt and look up

Buddy up for next exercises:
– Each man does 150 BBS and then 150 Iron Crosses (sets of whatever it takes to finish)

Had a few minutes and a little ab juice left so I wanted to use it up:
– Atomic Situp or V-up x 25 (single count)
– Boat/Canoe with a little rowing x 1min

Mosey to Shovel Flag for BOM

The Pax did an outstanding job today. I know it was tough and it is probably the first time many have worked abs for that amount of time, but it will absolutely help everyone Get Better. It is all about forward progress and making sure that you always take it to the max. It is the only way to improve. Thanks to everyone for the good mumblechatter this morning as well as having me out to Graveyard. Keep encouraging my buddy “Escrow” to come out and get better. Don’t let him fartsack!

Devotional: Anger yields Anger, Wisdom yields Patience – by Rick Warren
Hurt people hurt people. When someone hurts you, it’s because they’ve been hurt. Unkind people have never felt kindness. Unloving people feel unloved. When someone is rude, bitter, unkind, sarcastic, mean spirited, or arrogant, they are shouting with all of their behaviors, “I am in pain! I need massive doses of love! I do not feel secure!” Because secure, loved people don’t act that way. The person who feels deeply loved and deeply secure is generous and gracious to other people.

If you want to just get even with people, fine. You’re no better than they are. When you get even, you are no better than the person who has attacked you. To be better than that person, you overcome evil with good. You respond with love. You look past their words to their pain.

Here’s a myth that everybody’s been sold by modern psychology but that is flat out wrong: You have only a set amount of anger in your life, and it’s like you’ve got a bucket of anger. When that bucket gets full, modern psychologists say you need to express it. You need to just pour it out. Then, when the bucket is empty, it will be cathartic.

If you believe this myth, you’re going to struggle with anger your entire life, because you don’t have a bucket of anger in your life. You have a factory! That factory can keep on producing and producing and producing. When you get rid of that, you’ll get more. In fact, the more anger you throw out, the more it produces.

Study after study has shown that aggression only creates more aggression. Angry outbursts lead to more anger, more often, until it becomes a habitual pattern in your life.

The answer is not just to throw it out. It’s just going to refill! The answer is to let it go. A person’s wisdom yields patience; it is to one’s glory to overlook an offense” (Proverbs 19:11 NIV).


– Buy your Reaper Shirts! You have until 11/1 to get the discount.
– Pre-order your Lake Murray Shirts – the Anchor and Skelefish. They will ship to Brother Crash in November. You have until tomorrow.
– Lexington F3 is planning an F3 Christmas Party (including families) for December. More to come.
– Preview Run on Saturday for Gov’s Cup half marathon Races. Meeting at the State House at 5am on Saturday.
– Get some 2nd F today at lunch. Many locations: Downtown, Lexington, and Irmo. Watch Twitter for any changes.

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