• When: 
  • QIC: 
  • The PAX: 

Another 3 Year Anniversary at Crypt

When: 8/3/17

QIC: Voltron

The PAX: Chips, Glow Worm, Noah, Milli Vanilli, Tailpipe, Spackle(R), Strut, Eve, Paddles, No Help, House(R), David Gilley FNG,  Prancer(R), Fracture, and YHC Voltron.

Weather: 70 degrees, awesome for August

The Thang:

Intro, Disclaimer, Prayer and Lord’s Prayer, Pledge of Allegiance to the shovel flag.

Three years and 4 months ago I had knee surgery. My buddies Spackle and House were telling me about this little workout thing they were going to. After I finished my rehab, I decided to check it out around August 1. I was so sore after the first boot camp that I had to wait a week before I came back.

Mosey to the front of the high school.

Circle Up.


Merkins X 10 IC


Merkins X 10 IC

Little baby arm circles – 10F and 10R IC

Overhead Claps X 20 IC

Merkins X 10 IC

Imperial Walkers X 20 IC

Mosey to breezeway.

Bear crawl along breeze way to front door.

Find a spot on the wall for wall sits. Start on one end – first person completes 10 Squats, then 2nd all the way to the last person while the others wall sit.

Crab walk along the other breeze way to the end.

Everyone plank.

First person does 5 merkins, then second person all the way to the last person.

Mosey to Parking Lot and Partner Up.

Partners must complete 200 squats. Partner 1 starts squats while partner 2 runs backward to other end of parking lot and runs forward coming back. Partners swap and continue until 200 squats.

Calf Raises X 20 IC

Rinse and repeat first partner exercise to complete 100 Merkins.

“Why is our FNG taking a water break?”

Mosey for one lap around parking lot.

Rinse and repeat partner exercise for 100 BBSU.

Mosey to grass field by school.

Flutter kicks X 38 IC for Cheech

Other exercises called by the pax:

Spackle – LBC’s (surprise)

House – Star Merkins

Prancer – Mountain Climbers

Mosey back to the now-virtual shovel flag since Fracture had to leave early for work.


Welcome FNG – David Gilley – works for Shealy Electrical selling electrical supplies – “Wire Nut”


8/5 Sweet Baby O 5K

8/5, 8/12 & 8/19 F3 Lexington’s turn to support the workouts at Finlay Park with Oliver Gospel Mission at 8:30.

8/19 Jail Break Escape 5K 9/8 – Blue Ridge Relay. Preblast here: http://f3nation.com/2016/12/19/pre-blast-2017-f3-lexington-blue-ridge-relay/

Prayer Requests

Noodles – just out of the hospital

Tailpipe’s F3 friend (and a lot of other pax who are facing various issues)

Chips’ Mom

No Help’s Dad

Those who lost their jobs with the shutdown at the nuclear power plant project

Unspoken requests

Devo –

I used to think that once you became a Christian life would become a lot easier. Follow God’s rules and have very few problems. As we all know, that is not the case. At times it seems that Christians have more problems than anyone else. The difference is that we have the Holy Spirit to walk with us when we are in the valley of the shadow of death.

Compare this to our physical conditioning. If we joined F3 and sat around and did few exercises, we would not get stronger or in better condition. Instead, we work hard and push ourselves to exhaustion to get better.

Remember that whether you’re struggling to get through a workout or struggling with many of life’s issues, keep pushing through. You are not alone.