• When: 2021-07-13
  • QIC: Voltron
  • The PAX: Canseco, Pick Axe, Simon Says, Duraflame, Darpa, Swanson, Hopper(R), Spackle(R)

Gratitude Adjustment at Turning Point

F3 is a leadership organization that also happens to do physical workouts.

The mission of F3 is: To plant, serve and grow men’s small workout groups in order to reinvigorate male community leadership.

Weather: 73 degrees – pretty nice for July


The Thang:

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

7 Burpees OYO

Mosey around the parking lot and back to the teachers’ lot.


Imperial Walkers X 21 IC  – That makes 7/13/21 for today’s date.

Merkins for Mitch – 24 Merkins OYO for No Show

LBAC X 10 IC – Forward & Reverse

Overhead Claps X 10 IC between the LBAC’s


Merkins for Mitch – 24 OYO


Mosey to the back of the school and stop on the track at the bottom of the hill near the upper basketball court.


7-13-12 – total of 32 reps per exercise to honor No Help who may still be 32 and is recovering from surgery. Run up the hill and do 7 reps. Continue across basketball court and do 13 more reps. Back down the hill to the track and do 12 reps. Plank for the 6.


First exercise – Merkins

Second exercise – BBSU

Third Exercise – Squats


Take a lap around the track and then continue sets of exercises.

First exercise – Carolina Drydocks

Second Exercise – LBC’s – a Spackle favorite – 4 count version

Third Exercises – Calf Raises – 4 count

 Take another lap around the track.

Time for Notebook’s patented “One Minute Stretching OYO”

Merkins For Mitch – 24 OYO


Last Round of Exercises

First Exercise – Merkins

Second Exercise – BBSU

Third Exercise – running out of time, so 32 squats OYO at the track.


Mosey back to the the shovel flag.


Flutterkicks X 38 IC for Cheech as YHC always does.




  • Christmas Party December 2021
  • Stomp The Swamp August 21

Prayer Requests

  • No Show
  • No Help recovering from surgery
  • Chedda
  • Patsy – Hopper’s mother-in-law
  • 5 month old – friends of Simon Says



1 Thessalonians 5:18 “In every thing give thanks; for this is the will of God in Christ Jesus concerning you.”

If you are like YHC sometimes you forget how blessed you are, and you need a gratitude adjustment. We have a number of pax who are dealing with illnesses and injuries and wish they could be out here. Today we remembered No Show, No Help and Chedda as we had a gratitude adjustment and cranked out some exercises.

Make it a better day for someone today!

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