• When: 6/16/15
  • QIC: Mac
  • The PAX: Detour, Thumbs Up!(Respect), Hanging Chad, Malfunction Junction, Lollipop, Booster, Jake, Shag, Pinot, Chandler, Rocking Chair(Respect), Tweety, Copay, Mad Hatter, Clipboard, Fracture, Forrest, Tailpipe, Clapper, Voltron, Prancer, No Help, Breakfast Club, Mac


24 Pax converged to the gloom of Crypt to help YHC celebrate one year of F3. Today has been a day of reflection for YHC. Looking back at the man that got out of his car at the urging of Take-a-number and walked into his first BOM, nervous and unsure if this was something he would ever do again much less still be doing a year later. That man was in pretty decent shape. He didn’t struggle too bad with the workouts. His journey to wellness had started 4 years prior and the transition to working out weekly with F3 was just another phase of getting better physically. The problem with that man was that he was hollow. He could run fast. He could knock out burpees like a champ but inside he was a chump. This man has been in charge of other men for 20 years but he has never been a true leader to anyone. There have been a rash of anniversaries for F3 Lexington Pax lately and a lot of testimony to the physical transformations that have occurred among us. My testimony is to the leader, father, husband and friend that F3 has “made me.” YHC says “made me” but no one has “made me” do anything. F3 “inspires” men to become leaders by showing them examples of how to lead and giving them the opportunity to lead. When you are in a position of authority over other men they follow you because you are the “Boss.” A leader can “inspire” others to follow him without being required to do so. The confidence this instills in a man starts to creep into the other areas of the mans life. He becomes a better husband/father/boss because he no longer needs shallow, egotistical “power trips.” That man no longer has to feel like he has to “outdo” others. He starts to think about how he can inspire everyone else around him to be better. Thanks to all of you from the veterans to the newest FNGs. You have helped YHC start to fill that hollow man that he walked into F3 as a year ago. Since YHC is in an inspirational mood this morning here are some favorite inspirational quotes.

“A year from now you will wish you had started today.” -Karen Lamb

“It doesn’t matter where you are, you are nowhere compared to where you can go.” -Bob Proctor

“Never too old, never too bad, never too late, never too sick to start from scratch once again.” -Bikram Choudhury.

“Even if you stumble, you’re still moving forward.”

“Don’t say you don’t have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michaelangelo, Mother Teresea, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein.” –Life’s Little Instruction Book

“The best thing you can do is the right thing; the next best thing you can do is the wrong thing; the worst thing you can do is nothing.” -Theodore Roosevelt

“If you do what you’ve always done, you’ll get what you’ve always gotten.” -Tony Robbins

“Each person’s task in life is to become an increasingly better person.” -Leo Tolstoy

“You must do the thing you think you cannot do.” -Eleanor Roosevelt

“Courage doesn’t always roar. Sometimes courage is the little voice at the end of the day that says I’ll try again tomorrow.” -Mary Anne Radmacher

Oh yeah YHC almost forgot that we also did a thang so here it goes!

The Weather: 75 and too humid for farts to escape your undies

The Thang:

Mosey around lot

High knees/butt kicks

COP – All IC

Side straddle hop x 20

Thru the tunnel x 20

Imperial walkers x 30

Windmill x 20

Lil baby  arm circles x 10 ew

Merkins x 20

Copperhead Squats x 20


Mosey to Big Wall

Wall sit x :30

Balls to the wall x :30

Wall sit OH claps x 20 IC

Balls to the wall shoulder taps x 10 IC


Mosey up the hill to the secret field of dreams

Line up on long side


Lunge walk to other side

Merkins x 20

Sprint back

Squats x 20


Bear Crawl to other side

LBCs x 20

Sprint back

Flutter kick x 20


Karaoke left across

1-legged burpees x 10

Karaoke right back

1-legged burpees (other leg) x 10


Broken-leg bear crawl across

Merkins x 20

Broken-leg bear crawl(other leg) back

X to Vs x 20 (on back with all 4 limbs off the ground and in an X shape to a V-up position touching both toes)


Mosey down the spooky trail to the thistle patch for



Hyraulics x 20 IC

LBCs x 20 IC

Peter Parkers x 20 IC

Flutter kicks x 20 IC





  • T-claps to the Pax for the hard work. The write up just does not do justice to how tough this workout was.
  • T-claps to the Pax who came out today to help me celebrate my 1-year. There were several that I noticed who were there the first time I posted including Slim Jim(Boneyard), Freon(BY), Jake, Lollipop, and Detour. Cobains if I missed anyone.
  • T-Claps to Take-a-Number for EHing me to post and inspiring me to improve.
  • T-claps to all of the Pax in F3nation who inspire me to better myself on a daily basis.


  • The Crucible, June 27th – View Preblast.
  •  GRC and GRL, July 10th and 11th.
  • Sweet Baby O 5K, August 1. Registration is now open.
  • Stomp The Swamp 5k @ River Bluff High School on August 29th. There will be a special “Double Down” medal to anyone completing a F3 Workout and the 5k. A code to enter when you sign up online. More details coming soon.
  • Blue Ridge Relay, September 11-12
  • Lexington 5k, 10k, 1/2 marathon in November 2015.





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