• When: 2018-07-31
  • QIC: Voltron
  • The PAX: No Help, Blue Screen, Thumbs Up(R), Ringo, Milli Vanilli, Rocking Chair(R), Hawk, Peachy, Nick, Strut, Detour, Eve, Beetle, Ball Boy, TNT, Training Wheels(R)

Four Years Already?

Weather: 76 degrees, humid

It’s hard to believe I have been a part of F3 for four years now – just wish F3 had been around when I was in my 30’s.

Welcome to F3 Nick who has relocated to Lexington (and has already run on a 9 man P200 team).

The Thang:

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

Mosey through the parking lot and continue towards the helicopter pad and stop there for COP.

The workout went something like this:


Merkins X 10 IC

LBAC X 10, Forward and 10 Reverse, IC with overhead claps in the middle X 18 IC

Through The Tunnel X 18 IC

Merkins X 10 on my count

Imperial Walkers X 18 IC.


Mosey over to the perimeter road and head towards Boneyard, stopping at first light.

Merkins X 10 OYO

Mosey to next light and repeat Merkins.

Continue until 4 rounds of 10 Merkins were completed.

Mosey to next light – rinse and repeat 4 rounds of BBSU X 10 OYO

Continue on – why are there so many light poles??

Change to Squats – 4 rounds of 25 OYO.

Change back to Merkins – 4 rounds of 10 OYO.


Continue moseying on perimeter road past/through the Boneyard pax and their cooler, stopping at the grassy hill.

Triple Nickle – run to top of hill – 5 Burpees, run down, 5 Burpees, Repeat 5 times. Sort of felt like Mac was there with us.

Plank for the 6.

Mosey to the next light pole. 4 more rounds of 10 BBSU OYO.

Mosey to tennis court hill and continue to the top of the hill.

Merkins X 11 on my count.

Run to the bottom of the hill.

Imperial Walker Squats X 11 IC.

Run backwards up tennis court hill.

Merkins X 12 on my count.

Run to the bottom of the hill.

Imperial Walker Squats X 12 IC.

Run backwards up tennis court hill.

Last round of Merkins X 13 on my count.

Mosey back to shovel flag via covered bridge.


Flutter kicks X 38 IC for Cheech as YHC always does. Some groaning about the reps, but we never shortcut the reps for Cheech no matter how tired we are.


Prayer Requests

Training Wheels praise – bought a house with his son – just in time!

Ken – dealing with cancer

Carl – prostate surgery

Dear Diary

Rocking Chair’s Mother – surgery

Pom Pom’s wife

Unspoken requests


LICS – can’t remember their new name – is collecting elementary school supplies. A flyer will be coming out soon.

–        8/3 Mission cookout at Pine Island at 5:30

–     8/4 Sweet Baby O 5K. Register: https://www.runhard.org/pages/race-owen.php

–        8/25 Stomp the Swamp. Register: https://www.runhard.org/pages/race-swamp.php

–        9/7 Blue Ridge Relay – Joust needs someone for a 12 man team

–        11/10 The Cheech. Register here: https://lexingtonhalf.com/pages/race-10k.php

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

This has been a favorite verse of mine for years and helped me survive at The Citadel and get through many trying times since then. My problems start when I forget the last half of the sentence and just start thinking “I can do all things.” We are capable of great things when God works through us, but when I start to believe that it’s all me I usually fall flat on my face. Let’s remember who we are here to serve and ensure that He gets the glory.