• When: 2018-06-05
  • QIC: Plan B
  • The PAX: Meter Maid, Perdue, Queenie, Flowbee, Tory, Bellhop, Shakespeare, Plan B

“The Dale”

The 8 studs of Foxhole this morning were welcomed with a Queenie handshake (standard issue at Foxhole) and very low humidity.  Both treats if you ask my opinion.  After shaking the rust off during our warm up, we headed down to the practice field with one goal in mind…. To GO HARD for the next 35 minutes.

Many of us fall into ruts every now and then, and recently I realized that I have been in a boot camp rut of sorts.  I do the reps, I do the runs, but truth be told I’ve been sand bagging.  I know there is more in the tank than I am putting out there, so I needed to kick my own butt.  And since I needed a little whip cracking, I decided to spread the love and crack the whip on everyone else as well.

We also threw in a new version of an old favorite.  Most are familiar with “The Murph”, and many participated last month in the annual workout.  There’s no hiding the fact that Lt. Michael Murphy was 100% man-beast.  So what else could you call a little mini-version of The Murph but “The Dale”.  Dale Murphy may not be quite the badass that Lt. Michael Murphy was, but at the old Fulton County Stadium he wasn’t too far behind.  So the second half of our time together this morning consisted of an abbreviated Murph.  “The Dale”.

Great work by all this morning.  Perdue and Flowbee continue to set the pace (and Spano, but he was given the morning off after showing all the ruckers what the ruck is up this weekend).  But the rest of us did a good job of pushing beyond the urge to just finish.  We went all out and it felt good.

Here’s how it went down:

CONDITIONS:  72-ish maybe and low humidity, it was nice.


Disclaimer & Warm Up:

  • SSH x 20
  • Imperial Walker x 20
  • TTT x 10
  • Windmill x 10
  • Overhead Arm Clap x 20
  • Little Arm Circle x 20 (10 forward/10 reverse)
  • Get blocks and line up on goal line

All You Got:

We all fall into the trap of sandbagging from time to time.  For these next few rounds of exercises, try to lay it all on the table.  No pacing.  Get after it! Push for speed, still using good form.

  1. 10 Merkins – SPRINT to other goal line – Walk back
  2. 10 Squats, 10 Merkins – Sprint to far light pole – walk back
  3. 10 Curls, 10 Squats, 10 Merkins – Sprint to Midfield – walk back
  4. 10 overhead press, 10 curls, 10 squats, 10 merkins – Sprint to 1st pole – back
  5. 10 Burpees, 10 press, 10 curls, 10 squats, 10 merkins – Sprint to oppo goal line & walk back
  6. return blocks and meet at pull up bars

The Dale:

Lt. Michael Murphy was a complete badass and gave us “The Murph”… Dale Murphy was only half-badass, so here’s “The Dale”.

  • 2 laps around field / 40 pull ups / 80 Merkins / 120 Squats / 2 more laps
  • You can choose to do all at once, or break it up
  • 1 Lap around field, 10 pull-ups, 20 Merkins, 30 Squats (x4)

Return Blocks & Head to Flag:




  • Saturday, June 23 – F3/FiA family workout at Depot at 8:00.  Great chance to bring your kids out to run around and see what we do in the gloom.  Plus they get an F3/FiA name!
  • June is Mission Month… Go down there on Saturdays for a great experience.
  • Sign up to Q…. It’s fun, and variety is the spice of life.
  • Prayer Requests:
  • Steven Gerber, 5th grader at Oak Pointe with cancer (unknown origin).  going through both chemo and radiation right now.  Prayers for strength, answers, and healing.
  • William, 4 year old at Union Preschool.  Cancer that has spread to several other areas including lungs.  Very difficult to beat this, but we all know where miracles come from, and as long as we seek His intercession, anything at all is possible. God, please help heal this kid!


Regaining Confidence

Webb Simpson ran away with The Players Championship by finishing 18-under for the tournament, including tying the course record (63) in the second round.

Starting the final round on Sunday with a seven-stroke lead, he held off the charge by multiple golfers, securing the win by four strokes and becoming victorious for the first time in over four years.

His drought was partly due to the PGA Tour banning the “belly putter” putting style that Simpson used to win the 2012 U.S. Open and three other PGA tournaments.  He was forced to adjust his game, learn a new way to putt and overcome both mental and physical hurdles. This proved to be a difficult process before rising back to the top.  Over the weekend, Simpson discussed the journey he’s been on to regain his confidence:

“Confidence is so big, and it can change the way you think…even more so maybe with putting. Putting there’s read, there’s grain, there’s speed…there’s the stroke, the aimer, and then there’s you.

“I had tournaments where I putted well, but I never had really long stretches where consistently I was a lot better than everyone else.”

“Once that four, five, six months of good putting hit for my game, I started to believe in myself again. It had been a long time since I had even thought that, much less felt that and believed it.”

A golfer has to be confident that he has what it takes to win, can hit any shot, and make the difficult putt. On or off the golf course, most of us can probably relate to what it feels like to lose our confidence and belief in ourselves. We know what it means to allow self-doubt to creep into our minds.

This happens when we focus on our limitations, weaknesses, setbacks, and failures. (Injuries, being sick, etc…)  We start to buy the lie that we’re not good enough to accomplish anything and unable get the job done. We convince ourselves we can’t be the spouse or parent or employee we need to be, and all of these negative beliefs can cause us to give up.

However, when we follow Jesus and model our lives after Him, we begin to realize the power and courage available to us simply through our faith, and our confidence starts to come back to us.

When we believe and understand we’ve been called out of darkness into a life with Christ, our self-doubt should be replaced with trust in the One who lives in us. If we’re empowered by the Holy Spirit, then we can overcome failures and setbacks while our weaknesses lead to relying on the One who gives us strength.

We can be a “good putter” again, not because we just believe in ourselves, but because we place our trust in Jesus. Confidence results when we trust He’ll provide the way to accomplish His will and use us for His glory.

Similarly, I don’t have to hold back as much when I’m out here.  It’s only 45 minutes, I’m not as exhausted as I think, I’ve been blessed with good health and a body that can come out here and push it, I have to drop my doubt and have confidence that I can give more and do better!  I don’t have to keep the mindset that I’m 36 and can’t do what I used to.  I can still be that 17 year old stud I was in high school while I’m out here.

Hebrews 10: 35-36

So don’t throw away your confidence, it brings great reward.  You need to endure so that you can receive the promises after you do God’s will.

Thanks for the push this morning.  I enjoyed it!