• When: 2019-08-01
  • QIC: Booster
  • The PAX: Wilbur, Wapner, Buttermaker, Canseco, Granola, Arrears, Little Giants, Booster

New stuff unveiled at TP

With Short Haul coming down with a stomach virus during the night and not being able to Q, I felt like it was the perfect time to try a few things I’ve been wanting to try. 7 other PAX (8 PAX total) got after it and made me proud to be a part of F3 with their effort.


Mosey to parking lot for COP- SSH, TTT, Arm Circles, Squats

Block pile then head to close side of track.  10 Block merkins IC, plank, 10 Block Mt. climbers, plank, 5 block merkins, plank.

Head to stairs. John Cusacks with the block up the steps and then wall sits with the block resting on thighs. Hold for a while… not sure the time, probably a little over a minute. Recover. Leave blocks there and head back down the stairs.

Bunny hop up the stairs, bunny hop down the stairs. Plank. Then we tried the merkin plank (arms bent so 90 degree angle at the elbow). Hold for a while. Back up to normal plank.

Bunny hop up stairs, wall sits with blocks for a while longer. Mosey to BB court. Bear crawl across IC, lunge back OYO. Frog jump to half court OYO, reverse frog jump back. Bear crawl across IC, recover walk back to wall for more wall sits with block.

Carry block back to track area, block merkins x 5 IC, block merkin planks for a while. Take blocks back to pile.

Mosey to shovel flag, 8 min or mary.

Count-a-rama, Name-a-rama


  • Aug. 6th- 2nd F dinner- Bellacinos 8pmish
  • Aug. 9th Pine Island Mission cookout- talk to Training Wheels
  • Aug. 11th- SAFE Lexington community formum:  https://twitter.com/LexingtonSafe/status/1156548521279053824
  • Aug. 17th- 2.0 workout at TP 7-7:30am
  • Aug. 24th- Stomp the Swamp 5k- talk to Quisenberry

Prayer requests:

  • Booster former co-worker (Toni) battling cancer
  • Swanson’s family
  • Short Haul stomach virus
  • all other requests I’m having trouble remembering

Devo- been studying Acts lately and Paul’s missionary trips spreading the gospel. Where is our mission field? We don’t have to go overseas or to a different part of the county/world to be a missionary. There are opportunities in your community, workplace, home, church, etc…. Pray for the Holy Spirit to give you that courage to be mission minded.