• When: 2020-01-07
  • QIC: Ken Doll
  • The PAX: Ramrod, Cheers, Soaker, Lego, Coon Dog, Ponzi, Big Box, Dunphy, Five Play, Nick, Ken Doll

The one where YHC tried Imperial Squat Walkers and it didn’t go well

A good beatdown was marred by a disastrous attempt at leading Imperial Squat Walkers during Circle of Pain. But, seeing Ponzi and Big Box back in the gloom made it all good.

Here’s what we did:

Conditions: low 40s

The Thang:


Warm up mosey

SSH x 15 IC
Big Ol’ Arm Circles x 15 IC
Imperial Walker Squats x 1 IC (complete disaster, moving on)
Merkins x 15 IC

Grab block and line up

***All exercises OYO***

Round 1
Block Curls x 25
Squats (on block) x 25
Block Presses x 25
BBSU (feet in block) x 25
Run to far goal and back
x 4

Round 2
Block swings x 10
Alternating Merkins (on block) x 10
Thrusters x 10
Block Burpees x 10
Run to far goal and back
x 4


Devo: 1 Timothy 4:6-8 “If you put these things before the brothers, you will be a good servant of Christ Jesus, being trained in the words of the faith and the good doctrine that you have followed. Have nothing to do with irreverent, silly myths. Rather, train yourself for godliness; for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come”

Prayer Requests:
-Raft’s M

-2/15 Dam to Dam Relay
-3/27 P200

Moleskin: On a personal note, I recently decided to leave social media. I would say I was very active on Twitter (mostly F3), mildly active on Facebook (rarely posted but scrolled a lot), and inactive on Instagram (never really got the attraction). I have wanted to leave for a long time but could never pull the trigger. The success of F3 Lexington is much deeper than the activity on Twitter but I strongly feel Twitter has had a role in our growth. I also feel some relationships I have built in the gloom have been extended and enhanced through social media platforms. Also, my Facebook page contains photo albums of my children’s entire life. And, I mostly enjoyed what I felt were the good parts of social media.

So, why did I leave? First, I am ONLY sharing this because I have received dozens of calls, texts, and/or emails from concerned friends asking if I am ok. I really appreciate the concern. I also understand the assumption that something must be wrong. This could not be further from the truth. There is nothing untoward and nefarious going on. Tina and I remain happily married. I am not hiding from anyone or anything. I just wanted to regain hours of my life wasted on mindlessly scrolling through Twitter, Facebook, and even Instagram. I wanted to rid myself of the cesspool of negativity that social media exacerbates. Many times I would look back at my posts just to see how many likes or retweets I achieved. I used the word ‘achieved’ intentionally. I actually wanted some sort of validation for what I thought may be a solid observation. That’s sad. I often watch people so attached to their phones that they miss the world around them. I was no different than those people and I did not like it. So, after a lot of self-reflection, I chose to leave social media. Simple as that.

If you need me, call, text, or email me. I am still here…more here than ever, actually.


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