• When: 2019-11-05
  • QIC: No Help
  • The PAX: Field Goal, Watson, Roadsie, iHeart, Feeny, Shine, Pyle, Gypsy, She-Shed, Minecraft, Taurasi (Respect), Black Light, King Pin (Respect), Ken Doll, Muggy Tape, Wire Nuts, No Help

Legs are Beechin after meeting your eMOM…

So there I was, waiting for my flight to take off so I could visit the Beech.  That’s it, nothing exciting but hopefully it got your attention…here is what went down at the Beech.

Weather: 54°

The Thang:

Intro, disclaimer, use my man voice to ensure no FNG’s, Prayer

Mosey down to the other parking lot on the side of the Beech House for COP

SSH x 10 IC
Merkins x 10 OMC
LBAC x 10 IC f/r
Merkins x 10 OMC
OH Claps x 10 IC
Merkins x 10 OMC
LBAC x 10 IC r/f
TTT x 10 IC
Imperial Walkers x 10 IC
Merkins x 10 OMC

Promised no more merkins as we moved to light #0 and explained what EMOM means (every minute on the minute).  Every minute on the minute, the group will run down to light #3 and complete the called exercises.  Whatever time is left in that minute is your recovery time.

Each round includes four sets of the EMOM

  • Round 1 – Squats x 10
  • Round 2 – Squats x 10, Calf Raises x 10
  • Round 3 – Squats x 10, Calf Raises x 10, Lunges x 10 (5/leg)
  • Round 4 – Squats x 10, Calf Raises x 10
  • Round 5 – Squats x 10
  • Round 6 – Twerk Squats until 10 second left in the minute for recovery
  • Round 7 – Twerk Squats x 10, Calf Raises x 10
  • Nice easy mosey down to light #3, sprint back

Mosey back to the flag for some Mary

BBSU x 10 IC
Flash Abs x 10 IC



The pax at the Beech House love twerk squats.  They were all excited about showing them off to their wives.  So heads up to future Q’s, call that out they’ll be excited about doing them.  The same goes for flash abs, they really enjoyed these.


11/8 – Converge at Stride for Cheech birthday run
11/16 – Cheech 10K
12/14 – F3 Lexington Christmas Party

F3 Lexington shirts are live on the F3 MUDGEAR site

Prayer Requests


Continued prayers for my cousin Adam battling cancer

Prayers for Field Goal and his hernia


James 5:13-16 New International Version (NIV)

The Prayer of Faith

13 Is anyone among you in trouble? Let them pray. Is anyone happy? Let them sing songs of praise. 14 Is anyone among you sick? Let them call the elders of the church to pray over them and anoint them with oil in the name of the Lord. 15 And the prayer offered in faith will make the sick person well; the Lord will raise them up. If they have sinned, they will be forgiven. 16 Therefore confess your sins to each other and pray for each other so that you may be healed. The prayer of a righteous person is powerful and effective.

Authority and Accountability

When we’re in trouble, when we’re happy, when we’re sick…a lot of times we need prayer and we need accountability to either get through these things or to keep us on track and happy.

When you ask someone to keep you accountable, you’re entrusting them with authority to do so.  When I think of authority, my mind goes to Police Officers.  What does it say on their cars?  “To Serve and Protect”  So when you’re someone’s accountability partner, you’re serving them and protecting them from whatever it is that they’ve asked you to help keep them accountable from or to.

It’s easy to ask when someone asks to keep you accountable for posting in the gloom.  It becomes more difficult though when someone is asking to keep you accountable against vices such as drinking and pornography.  It can also be difficult when someone asks to keep you accountable for actions, good or bad.

Regardless of how hard or how easy it is, it’s something that we all need whether it’s posting in the gloom or something more serious.