• When: 
  • QIC: 
  • The PAX: Meatball, Brick, Lawno, Grave Digger, Iron Marry, JJ, Tribe, Wee Wee, Mulligan, Escobar, Muggsy, Grunge (Respect), Cooter, Slum Lord, Cramps, FNG - IR, Scotch, Mercy Rule, Ground Mound, Fuzzy Navel, Pawn Star, Wayward Son, Detour, Honey Boo Boo

Lets Take a Trip to the Other Side

YHC caught the red eye flight to the other side, and after a little jet lag and getting lost on the campus…well it was time to go.

Weather: 1000% Humidity

The Thang:

Mosey around and over to the parking lot by the stairs for COP

SSH x 100 IC
Calf Raises x 10 IC
TTT x 10 IC
Imperial Walkers x 10 IC

Mosey over to the track

Run 200 m, 25 squats, run 200 m, 25 alt lunges.  Rinse and repeat to get to 100 total/exercise.  Hold air chair while waiting for the six to finish.

Run 200 m, 25 monkey humpers, run 200 m, 25 twerk squats.  Rinse and repeat.  Hold air chair while waiting on the six.

Run 400 m, push pace to a pace slightly faster than 5K pace.  Hold air chair while waiting on the six.

Squats x 20 OMC, maybe more…maybe more, probably more.

Cool down lap around and the mosey back to the VSF with a slight detour up and down the stairs a couple of times.



8/19 – Jailbreak Urban Escape 5K
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

Continued prayers for Grave Diggers Aunt

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 those effected by the VC Summer layoffs


Prayers for the need spoken by Cramps


Love is powerful.  It can overcome numerous things, such as hate.  When we act, we need to act out of love.  We’re loved by God, loved so much he gave his only son (John 3:16).  Loved by him even though we’re undeserving.  We’re all called to be #HIM, and we can’t do that if we’re not answering that call out of love.  So lets make a difference, and act out of love to help reach those that are lost.  We can all make a difference; however, the difference we make is on us…it can be positive or negative.  What difference are you going to make?