Graveyard Celebrates 1 Year!

Even though there were multiple #CSAUP events today (as well as a bug going around), 105 pax, including 8 FNGs, posted at Graveyard to Celebrate the 1 year Anniversary of F3 Nation coming to Lexington. Qs for todays workout included 4 pax who were FNGs 1 year ago today.  Amazing changes have taken place for these pax over the past 12 months.  The workout featured some of Graveyards “Greatest Hits” for the worked KenDoll Qed a year ago, as well as other workouts over the past year.  All pax gave great effort and Got Better today. Aye

Conditions: Sunny and Frosty (a lot like last year)

The Thang:

BOM

• Disclaimer
• Prayer

COP on football field

• SSH IC x 10 – FieldGoal
• Merkins IC x 10 – KenDoll
• TTT IC x 10 – Quisenberry
• Merkins IC x 10 – KenDoll
• Mountain Climbers IC x 10 – Peachy
• Merkins IC x 10 – KenDoll
• Flutterkicks IC x 10 – Meatball

Count off by 5s

Station 1: Football Field – Burpee Suicide

• Start at the goalline sprint to the 10 (1 Burpee) Sprint back
• sprint to the 20 (2 Burpees) Sprint back
• sprint to the 30 (3 Burpees) Sprint back
• sprint to the 40 (4 Burpees) Sprint back
• sprint to the 50 (5 Burpees) Sprint back
• sprint to the other 40 (4 Burpees) Sprint back
• sprint to the other 30 (3 Burpees) Sprint back
• sprint to the other 20 (2 Burpees) Sprint back
• sprint to the other 10 (1 Burpee) Sprint back
• sprint to the other Goalline (plank til 6 arrives)

Station 2: Track

• 1 lap of applesause (maybe double depending on #s)
• 4 corners – Dealers choice for exercises at each corner, Sprint/Mozey in between.

Station 3: Practice Field

• Curls x  10 IC
• Bear crawl 30 yds
• Lunge back
• Tricep exp x 10 IC
• Bear crawl 30 yds
• Lunge back
• Shoulder presses x 10 IC
• Bear crawl 30 yds
• Lunge back
• Rinse & repeat until time

Station 4: Cemetary Hill

• Mozey to the top
• Wall work
• Incline/Decline Mekins
• Dips
• Mozey back to the bottom

Station 5: Tennis Court Hill 

• (Begin and end at the top of the hill)
• Countoff 1s and 2s
• 1s run lightpole suicide
• Forward down, backpedal up)
• 2s do an exercise
• Flapjack

Return to Football Field

• Tunnel of Love

COT

• Count-a-Rama
• Name-a-rama

Announcements:

• Coffeeteria at Salsaritas hosted by FastCasual
• MudRun – April 11: Signup is still going on.  You can still register (just with a late fee).  See NoShow if you are interested.

Prayer Requests:

• Stomach bug going around, Family Members have been sick for days.
• Nikita on Mission Trip
• Clapper 1st PT since breaking both legs
• Hopper’s Mom in ICU
• Pax doing other #CSAUP events today.
• Phillips Family: Walker, Karie, Nailpop

Devotional: My Why for F3

A year ago on Friday night, I ran into Peter at Fuddrucker’s for dinner.  He told me about these early morning workouts he had been to that week.  I had heard of F3, but I was cynical if it would last, or if I could even do it.  But I decided to try it out.  I posted the following morning, and it was brutal.  I was out of shape, I was cold, and thankfully I didn’t know anyone that saved a little embarrassment. I kept telling myself, “This was a bad idea, this is not for me, no one knows me, just get through the workout, and get home, and know one will even know you were here or know the difference.” Then as we are leaving they circled and said their names, not normal names, but weird nicknames… probably have to be here a month or so to get a name… whew no worries…. What…??? You want to know something about me…. Crap know they know my name and know something about me…. Oh, now I have my nickname… OK, well now I have to comeback…. I was HOOKED.

My favorite part about F3 is that it has given me a Warriors Spirit.  Before last March, I was the saddest of SadClowns as described in the book “Freed to Lead”.  Many of the reasons for F3 in that book apply directly to me.  But I had been “going through the motions”, fooling people that everything was ok, scared to swallow my pride to allow people to see I was doing it wrong.  I had lost my warrior’s spirit and I was taking lifes punches and cowering into the corner.  Sadly I was abondoning my job to protect my family.  A picture of this is summed up in devotional I recently gave after a Crusade run:

“Lead Me” by Sanctus Real https://www.youtube.com/watch?v=yLr6G8Xy5uc

I heard this song years ago when it first came out, and I didn’t like it.  Not that I didn’t like the tune or the beat, it was the message that was convicting and impossible at the same time.  All I knew is it was talking about me but I didn’t know how to do anything about it, the dictionary picture of a SadClown.  Well, a few weeks ago, I heard this song again, and I noticed a difference.  The song was still convicting, and not as much as before.  However, it was more of an encouragement and confirmation I was on the right track since beginning F3.

The lyric that stuck out to me was “I’ll Show them I’m Willing to Fight, and Given them the best of my life.”  I now realize how important it is for my wife and children see that I am willing to fight for them to provide and protect them, and that they are worth fighting for.  I hope they understand that this is my purpose every time wake up early, put on a shirt with F3 on it, and go workout. Thank you to my fellow F3 pax for helping me understand this and try to put it into action.

So Father, give me the strength
To be everything I’m called to be
Oh, Father, show me the way
To lead them
Won’t You lead me?

To lead them with strong hands
To stand up when they can’t
Don’t want to leave them hungry for love,
Chasing things that I could give up

I’ll show them I’m willing to fight
And give them the best of my life
So we can call this our home
Lead me, ’cause I can’t do this alone

Father, lead me, ’cause I can’t do this alone

I am thankful to my fellow pax in F3 Columbia, Lake Murray, and Lexington for helping me to regain that warriors spirit, and for being the stones that have sharpened this blade of the past 12 months.  I have had setbacks this past year and missed a week here and there.  But I’ve been able to jump back in the routine at the first opportunity because of the brotherhood I have found in F3.  It is the pax that make all the difference. Aye and Thanks.