• When: 2020-02-13
  • QIC: Cheers
  • The PAX: Wire Nuts, Muggy Tape, Field Goal, Fenny, Mine Craft, Gypsy, Kiffin, Cheers

Just a little Block Workout at BeechHouse, No Big Deal

Four years ago on 2/9, YHC realized just how out of shape he really was. Now, he worked out at the gym and ran a mile or so on treadmills, rode bikes, etc, but he was out of shape in more ways than one. Not only physically, but spiritually and emotionally as well. He had never ran a 5k before joining F3. He had never pushed himself to his breaking point and learned that there was still something left in the tank.

YHC had, and still struggles with, anger from time to time, but it was definitely worse four years ago. YHC grew up in church and believed in God, but he never took the time to KNOW God. He had a sense of brotherhood. YHC has an older blood brother and a best friend from childhood that he talks to daily and loves them both dearly, but his brotherhood was limited. He never knew the sense of a whole community of brothers that had his back no matter what.

YHC also never cried in front of another man for fear of being thought less of or weak. When Cheech passed away, YHC truly felt this love and sense of community and the bond that F3 brings, never mind that he didn’t even know Cheech that well. He thought “this could happen to ANY of my brothers here” and he felt closer to each one of them. This sadness and fear made YHC cry for the first time in front of another grown man and not be ashamed of it. This is what F3 is all about for me.

Gypsy asked me this morning what I learned in fours years of F3. Well, that’s the best way I can describe what I learned.

Thanks for everything, brothers.

Here’s how it went today:

Conditions: 65 degrees; overcast


TTT x 10 IC
LBAC x 10 each way IC
Windmill x 10 IC

Mosey to block pile, grab a block and line up at first set of lights.

The Thang:

Walk with block on main car path to first light pole

3 exercises at each station

Station 1 (every other light pole are stations):
-Curls x 50
-Tricep ext x 50
-Shoulder press x 50

Walk to Station 2:
-Merkins x 50
-Bent over rows x 50
-Kettlebell swings x 50

Walk to Station 3:
-Incline Merkins x 50
-Decline Merkins x 50
-50 BBSU

Walk to station 4:
-High Pull x 50
-Diamond Merkins x 50
-Wide Merkins x 50

Walk to Station 5:
-Reverse Angels x 50
-Front arm raises x 50
-Side lying tricep pushes x 25 each arm

Walk to Station 6:
-Curls x 50
-Dips x 50
-Flutter kicks x 50

Return blocks and mosey back to flag


* 2/15: Dam to Dam relay
* 2/29: 6yr F3 Lex convergence at Graveyard
* 3/27-28: P200
* 4/6-4/18: Gauntlet

* Raft’s M
* Ponzi
* Faye Swetlik: Little girl from Cayce who is missing
* Muggy Tape’s mother in law (hip)
* Gypsy’s mother
* Bragg Heavy participants
* Sick and injured PAX
* Marriages


Belonging is such a deep need of the human spirit. Whilst God wants us to be confident in our individual significance, He made us to need the security of being a part of an eternal family where we can be absolutely sure of unconditional acceptance.

~Pastor David Cross

The pastor’s message was about belonging to God’s family. Well, I believe that F3 embodies that sentiment. Everything we do is geared toward a closer relationship with God and each other. All men are invited to be a part of this family and belong to something bigger.

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