• When: 2020-02-11
  • QIC: Voltron
  • The PAX: Cowbell, Ranger(R), Jack Hammer, Lego, Coon Dog, Cyclops, Fish Wrap, Forrest, Bing, Pot Luck, Notebook, Headgear, Hedges(Which One?), Floppy Disk, 7-11, Genie, Cheers

Get Busy Leading

Weather: 63 degrees with a few light sprinkles.

It was another round of Shawshank coming to the Arena for a mini-convergence of sorts. The pax struggled to stay warm in the 63 degree February weather – everyone except Pot Luck who was wearing a sweatshirt, stocking cap and winter gloves! Hopefully he was able to break a sweat. The rain stayed away for the most part.

Good to have Headgear back even though he won’t be able to read this. Notebook also ramped it up a notch or two, but he won’t be able to read that either….

Also good to have Hedges out with us, but apparently there are two Hedges in F3LexSC….you can guess which one was there today – think it was the one that didn’t cut his finger trimming the hedges…..

The number of the day is 20 because, well, it’s 2020 and there aren’t any better numbers today. Throw in a few 11’s for the 11th day of the month.

The Thang:

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

Mosey around the parking lot for warm up.



Merkins X 11 IC

LBAC X 11 IC – Forward & Reverse

Slow-mo Merkins X 11

Imperial Walkers X 20 IC


Merkins on YHC’s count X 11

Stretch OYO for 1 minute – an Arena tradition….

Mosey over to the bus unloading area for some Ab Work:

Box Cutters X 20 IC

Iron Cross X 20 OYO

Mosey over to the hill at the teacher entrance.

Triple Nickel:

Start at bottom of hill – 5 burpees, run to top of hill – 5 burpees, run back down.

Rinse and repeat 5 times – complete the triple nickel.

Next time YHC will provide a Fourier analysis and perhaps a LaPlace transform to educate the masses on exactly how these exercises constitute a triple nickel. May even have to bring Mac back down to pontificate on said subject.

Safety Note: Dodged the lunch lady when she drove in during the middle of the exercises!

Mosey To Back of School and pick a partner.

Partner Exercises – Partner 1 starts exercise, Partner 2 runs down walkway to school, around the column, and back. Flip flop until repetitions are completed.

Exercises –

100 Merkins

100 Squats

100 BBSU

Planned to head to the block pile for some more partner exercises, but time was running short.

Run back around school.

Lunge down the breezeway in the front of the school

Circle Up at the shovel flag for some Mary.

Merkins on YHC’s count X 11

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


Prayer Requests

Dawn Merck battling cancer

Dear Diary – chemo treatment this week

Lego’s M’s Godmother passed away Sunday

Lego’s Boss’s Dad – hospice called in

Notebook’s co-worker’s daughter

Ponzi health issues

YHC’s Citadel classmate Jay battling lymphoma again

Other Unspoken requests


  • Feb 12 0515 – Arena converges at Shawshank Thursday (Leg Friendly!?)
  • Feb 29 – Convergence – Graveyard
  • Dec 2020 Christmas Party

Devo – Exodus 18:13-24 – Moses instructed to appoint other leaders to help resolve the disputes of the Israelites.

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 515AM on Tuesday 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. No matter how good a leader you are today, we all need to keep growing and become better leaders.

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