• When: 2018-07-31
  • QIC: Chedda
  • The PAX: Dozer, Kenwood, Mercy Rule, Moist, Trickle, Drisocket, Navy Bean, Overage, Chedda

REDEMPTION: 20 Seconds at a Time

After a disastrous previous appearance as Q at C.A.T. I decided to get my name back on the Q sheet ASA and P. After just returning from a 10-day mission trip to Canada, during which I had missed my F3 brothers greatly, I was motivated to bring the pain and knew my trust tabata-tunes workout would be plenty to push those who won the battle against the fartsack and made their way out. Effort was expended, and work was done by all. Here are the details…


MOSEY to open are near side entrance of gym.

LBAC (front & back)/OHC/MICHAEL PHELPS X 10 IC

TABATA – 8 rounds: 20 seconds of exercise followed by 10 seconds of rest for 4:00 total

ROUND 1 – “Pass the Mic” by the Beastie Boys
Exercises included: Merkins, Carolina Dry Docks, T-Plank Merkins, Shoulder Taps (2 rounds of each)

ROUND 2 – “Monkey Wrench” by Foo Fighters
Exercises included: Flutter Kicks, Flutter Kicks, Leg Raises, Leg Raises, Imperial Walkers, Imperial Walkers, Gas Pumps, Gas Pumps

ROUND 3 – “Running Down a Dream” by Tom Petty
Exercises included: Squats, Prisoner Squats, Gorilla Squats, Monkey Jumpers (2 rounds of each)

ROUND 4 – “Tom Sawyer” by Rush
Exercises included: Burpees, Burpees, Burpees, Burpees, Burpees, Burpees, Burpees, Burpees

ROUND 5 – “No Rain” by Blind Melon
Exercises included: Merkins, T-Plank Merkins, Imperial Walkers, Leg Raises, Squats, Prisoner Squats, Burpees, Burpees

ROUND 6 – “Star Wars Medley”
Exercises included: Imperial Walkers, BBSU, Flutter Kicks, Leg Raises, Hillbillies, American Hammer, High Plank/Low Plank

ROUND 7 – “Jump Around” by House of Pain
Each PAX called out an exercise.


Sweet Baby O – first Saturday in August
Jailbreak 5K – Saturday, August 18
Stomp the Swamp – last Saturday in August
John Flanagan Memorial 10K coming up in November
August 18 – F3 Mobile, AL launch. Clown cars from Lexington on the Friday before.

Overage’s mom – blood sugar and overall health
JJ – recovery from back injury
Chedda’s family – traveling to WI for 10 days
C.A.T. PAX – challenging themselves and one another to stay strong and post. Moist challenged PAX to call one guy and encourage him to get here.
NeNe in Hilton Head – infection in his face
Dozer – battle with food and weight – strength to stick with new Keto diet.

Last month at Crusade, Spur saw a log ahead of him and knew he should go around it. For some reason he did not and ended up getting a scrape on his leg. This immediately reminded me of the Apostle Paul’s statement in Romans 7:15…

“I do not understand what I do. For what I want to do I do not do, but what I hate I do.”

Even when we know the right thing to do, sometimes we still choose the wrong thing. This often leads to pain, disappointment and scars (spiritual, emotional and even physical). In Spur’s case, his actions may end up in a scar on his leg that will remind him of this small misstep. For us, our choices lead to consequences (minor or major) we may not have anticipated but must accept regardless of our initial intentions.

May we remember that we have a path laid out before us designed to show us the Way of life. It doesn’t guarantee us freedom from pain, but it does offer us peace beyond what we can even ask or imagine.

As always, it’s an honor to stand among and lead these men. I look forward to seeing them all in the gloom soon.