• When: 2017-08-12
  • QIC: No Help
  • The PAX: Noah, Shake and Bake, Buzzsaw (Respect), Rocking Chair (Respect), No Help

Impromptu Tire Flippin

Two weeks in a row now for a solid helping of No Help.

Weather: Holy Humidity Batman

The Thang:

Loop around entire parking lot

SSH x 10 IC
TTT x 10 IC
Imperial Walker x 10 IC
Quad Stretch x 10 Sec/leg
Calf Stretch x 10 Sec/leg

Station 1 – Tire drag to pole and back

Station 2 – Battle Ropes/Rope Squat

Station 3 – Incline merkins on foot pegs

Station 4 – Burpee Pull-ups

Station 5 – Tire Flips

After all pax have rotated through all stations, 400m run.

Rinse and repeat as time allows


BBSU x 31ish

Flutter Kicks x 20 IC

Plank x 60 seconds





8/11-8/13 F3 Dads camp be on the lookout for the preblast, wait list now
8/26 – Stomp the Swamp 5K
9/8 – Blue Ridge Relay. Preblast here: http://f3nation.com/2016/12/19/pre-blast-2017-f3-lexington-blue-ridge-relay/


Prayers for Cheech’s family and all affected

Prayers for Beantown

Continued prayers for Chips and his family

Prayers for Samba, on a missions trip to Indonesia with his family

Prayers for YHCs father, heart issues – procedure was successful and he went home and has been recovering

Prayers for Noah and guidance for him and his family as they make decisions on missions type work

Prayers for those effected by the VC Summer layoffs

Prayers for Milli Vanilli’s wife

Continued prayers for Bray

Prayers for Punch Card’s friend who passed away

Prayers for Rumble Strips church friends battling cancer


Jesus fed the 5000. He did that after a long day when he and his disciples had gone away but the crowds followed. His disciples were tired and hungry, and wanted to send the people away to go buy food on their own. Instead Jesus asked for the food they had and the disciples showed faith, and a miracle was performed. Is your faith that strong when you’re tired and beat down? The disciples could have easily doubted, they could have let their faith whither.

So when you’re tired, worn out, exhausted…be strong, that’s when he may do his best work through you.