• When: 2019-03-08
  • QIC: Quisenberry
  • The PAX: Peachy, MuggyTape, Argyle, Utah, PickAxe, Booster, Bonzai, WeekendSpecial, Scotch, Canseco, Kenwood, Forrest, RockingChair, Tater, FastCasual, Swanson, Treadmill, Netflix, Slumlord, Dunphy, HalfEmpty, Head&Shoulders, Hawk, Wapner, Quisenberry

5 years later, YHC is still here

25 Pax posted at Urban Legend this morning to help YHC and some others celebrate 5 years in the F3Nation Gloom.  YHC knows that pax at UL like to push the pace, so some creativity was necessary to provide a suitable DRP that would provide some Acceleration.

Conditions: 48 with a little breeze on the top of the parking deck

The Thang:


Mozey through the parking lot, up the ramp, and Circle up in the Middle row of spaces


  • SSH x 15 IC
  • Buprees x5 OYO
  • LBAC x 10 IC each direction
  • IW x15 IC
  • TTT x15 IC
  • Burpees x5 OYO

Mozey to the corner of the deck near Cone 1 for circuit intro.  The Cones we as follows

  1. Burpee x 5, mozey down the ramp to corner of bottom level
  2. BBSU x 10, mozey do the slight incline to the bottom of the steps
  3. Merkins x 10, up the steps to the top level
  4. Squats x 10, mozey to the steps in front of the building
  5. Dips x 10, mozey down the steps to the parking lot,
  6. Burpee x 5, mozey into the bottom of the parking deck,
  7. BBSU x 10, mozey up the slight incline,
  8. Merkins x 10, mozey up the ramp,
  9. Squats x 10, mozey to the steps in front of the building
  10. Dips x 10, mozey back to cone 1 for the next lap

Rinse and Repeat until time is called, Increasing reps by 1 each lap (except for only 5 Burpees)

Recover back up where COP was for Mary

  • Heal Touches x 10 IC
  • LBC x 10 IC
  • American Hammer x 10 IC
  • Flutter Kicks x 10 IC
  • Boat Canoe OMC

Mozey back to the VSF



  • TClaps to Peachy on his 5 year as well.
  • Thanks to the Turning Point Pax who posted this am.  Thanks for the support, Men.


  • ThumbsUp – LLSA Man of the Year
  • 3/22 – P200
  • 4/8 – 4/19 Gauntlet

Prayer Requests:

  • Gravedigger – Mom (Cancer
  • Kukoc – new 2.0
  • Booster – Brother with Dental work

Devo:  “A letter to YHC 5 years ago”

Those who know me, know that I like to dig into some song lyrics. Today’s Choice: Dear Younger Me by Mercy Me, followed by a letter to an FNG who posted 5 years ago.

Dear younger me, Where do I start?
If I could tell you everything that I have learned so far
Then you could be one step ahead
Of all the painful memories still running thru my head
I wonder how much different things would be
Dear younger me,

Dear younger me, I cannot decide,
Do I give some speech about how to get the most out of your life
Or do I go deep and try to change
The choices that you’ll make cuz they’re choices that made me
Even though I love this crazy life
Sometimes I wish it was a smoother ride
Dear younger me, dear younger me

If I knew then what I know now
Condemnation would’ve had no power
My joy, my pain, would’ve never been my worth
If I knew then what I know now
Would’ve not been hard to figure out
What I would’ve changed if I had heard…

“Dear younger me It’s not your fault
You were never meant to carry this beyond the Cross”
Dear younger me

You are holy, You are righteous, You are one of the redeemed
Set apart a brand new heart, You are free indeed
Every mountain every valley, Thru each heartache you will see
Every moment brings you closer, To who you were meant to be
Dear younger me,

Dear Clayon,

So you just finished your first F3 workout, and I know you think that this wasn’t for you, and you are ready to get in your truck and go get warm at home. Before you do, take a minute and walk over to that circle and see what you think. 

What you don’t know yet is over the next 5 years you will have an opportunity to make some new friends that will make you better. You will also get to spend time and have conversations with men who have raised teenagers and will provide valuable wisdom and insights about life.  The best thing is that you will realize that you aren’t alone, but everyone has similar struggles on a daily basis.  That will be the best way to silence those voices of doubt and discouragement that tend to get louder when you isolate yourself

You will get tired and wonder why you are doing this (a lot), and you will go through periods of distraction and miss a couple of weeks or months. But don’t worry, the guys will still be there when you get back. You will hear some say “the workouts don’t get easier, you just get better at them.” As the years go by, it will be hard to continually get better physically.  Its important to not get discouraged if you can’t out do the year before.  Don’t try to be better than last year, focus on being the better future version of yourself vs the guy that didn’t show up to for a year.

Now I gotta warn you, the next 5 years you will face some of the hardest days yet. You will see tragedy like never before, but out of it you will form the strongest friendships you have ever had and those will help you get through those times. They will be the guys willing to listen when you need to talk, ready to give wisdom and correction when needed, celebrate with your successes and commiserate with your disappointments, as you will gladly do the same for them.  They will have the similar goal of being a better man, husband, and dad and grow in the walk with Christ, you will sharpen each other like iron sharpens iron, even at 4:30 in the am (its early but you will get used to it.)

Oh yeah… just a heads up… They say this is a “Free” workout, but I would suggest you take the money you would spend on a gym membership, set it aside for a rainy day.  You are going to need it for F3 Tshirts (they only have those Blue F3 Columbia ones and some other black ones now, but one day this Lexington group going to explode and there will be Shirts for every location and multiple colors, just wait), Running Shoes, 5k and 10k races, these backpack things called Rucks with weights to go in them, and these events they call CSAUPs, but it will be worth it.

If this is something your looking for, go over to that circle and then make to choice to show up on Tuesday!  You don’t realize it now, but 5 years from now you will realize how much you need this, more than just the exercises, and you will be so thankful that you made this choice.