• When: 2019-12-31
  • QIC: Voltron
  • The PAX: Rock Drop(R), Jack Hammer, Fish Wrap, Recall, Utah(R), Rehab(R), Forrest

Become a Better Leader in 2020

Weather: 45 degrees with a typical Arena 10 mph wind

The AOQ is off somewhere on vacation, so YHC had the run of the place today.

The number of the day is 20 because 2020 is right around the corner.

The Thang:

Intro, Disclaimer, Prayer and Lord’s Prayer, Pledge of Allegiance.

Mosey around the parking lot for warm up.



Merkins X 10 IC

LBAC X 10 IC – Forward & Reverse

Imperial Walkers X 20 IC


Mosey around parking lot and head for the Block Pile and grab a coupon.

Mosey to the basketball court behind the school for four stations of fun.

Round 1 – do first exercise at each station. Bear crawl between stations that were marked by four cones. No one seemed to notice that the cones mysteriously got farther apart after the first round!

Round 2 – do first and second exercise at each station. Bear crawl between stations.

Rinse and repeat and add exercise on 3rd round but ran out of time so modified slightly on 3rd round and didn’t make it to 4th round.

Station #1 with blocks:

Curls for the Girls X 20 IC (10 during 3rd round)

Shoulder press X 20 IC (10 during 3rd round)

Chest press X 20 IC

Kettle Swing X 20 OYO – no time

Station #2 – Abs

Box Cutters X 20 IC

Hello Dolly X 20 IC


Iron Cross X 20 – no time

Station # 3 – Legs

Squats X 20 OYO

Lunges X 20 each leg OYO (10 during 3rd round)

Calf Raises X 20 IC

Jump Squats X 20 OYO – no time

Station #4 – Aerobics

Burpees X 20 OYO (10 during 3rd round)

Merkins X 20 OYO (10 during 3rd round)

Mt Climbers X 20 OYO – no time

Shoulder Taps X 20 OYO – no time

Mosey back to the shovel flag for some Mary.

Finished up with Flutterkicks for Cheech X 38 IC as YHC always does.


Prayer Requests

Dawn Merck battling cancer and broke her ankle.

Rehab’s M

Other Unspoken requests


  • Jan 1 – 7AM Convergence – Lexington High School
  • Dec 2020 Christmas Party

Devo – Philippians 4:13 – I can do all things through Christ who strengthens me.

One of the things we can do and need to do is lead.


The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

The fact that the pax have demonstrated the initiative to show up at 515 on their own indicates that they are leaders.

When you went to class in college, if the professor didn’t show up within 10 minutes of the start of class, everyone left. At F3, if the Q doesn’t show for whatever reason, the pax don’t go home. Someone steps up and leads the workout. Be that guy who steps up – at F3, at home, at work, at church, in your community.

Become a better leader in 2020!

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