• When: 2017-07-27
  • QIC: No Help
  • The PAX: Fracture, Clipboard, Chips, Glow Worm, Billie Jean (Respect), Noah, Chandler, Red Eye, Punch List, Strut, Dr. Quinn, Prancer (Respect), Training Wheels (Respect - War Daddy), Breakfast Club, No Help

Sprint It To Win It

Ah, home sweet home…after a vacation and a great trip to Turning Point, YHC returned to his home AO and we had a blast.  One thing that seems to push the pax is having them compete against each other, not individually but as a team.  Pax find themselves pushing themselves harder to make sure they do their part to help the team.  Always a great thing to see!

Weather: Sticky Icky

The Thang

Mosey down to the breezeway and then around to the bottom of Cemetery Hill for COP

SSH x 10 IC
TTT x 10 IC
Cryptensteins x 10 IC
Quad Stretch x 10 sec/leg

Count off, and split up into two teams of 7 each

Competition between the two teams, line up starting at the second light from the bottom.  First pax sprints to the next light and back down, and then the next pax repeats until all have gone.  While waiting for the pax to get back, other pax rotate between AMRAP squats and calf raises until all have gone.

Winning team does 5 burpees, losing team does 15 burpees

Wait, someones running down the hill to join us.  Next round we make three teams.

Same thing, except this time run backwards up and forwards down.

Winning team does 20 BBSU, losing team does 10 BBSU

Same thing again, except this time lunge up and run down.

Excellent stuff here seeing the pax push themselves hard for their team!  Lots of wobbly legs when making the trek back down after the lunges and backwards run.

Mosey back to the flag



8/5 – Sweet Baby-O 5K
8/11-8/13 F3 Dads camp be on the lookout for the preblast, wait list now
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

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 yesterday

Prayers for Noah and guidance for him and his family as they make decisions on missions type work


Accountability.  It is a great thing.  We work hard to keep each other accountable within F3.  It usually starts off by making sure the pax are posting for some great 1st F.  The amazing thing is when it starts to roll over beyond just the physical accountability aspect and the pax are helping keep each other accountable on becoming a better person, man, husband, friend, leader, etc.  You realize this when you start doing things and think, whoa…I can’t do this it is wrong and if I do this I’m going to let down my brothers.  That right there, that is true accountability IMO.  We want to all push each other to better, and we do that and I’m grateful for it!