• When: 2019-09-05
  • QIC: Boo Boo
  • The PAX: Cyclops, Nail Pop, Training Wheels (R), Fish Wrap, Notebook, Headgear, Forrest, Floppy Disk, Uber, Boo Boo

A Visit to Cheryl’s She Shed at The Arena

If you’ve never been to The Arena, please just go so Notebook and Floppy have someone to talk to.  Everyone there puts in hard work and those two match it with their mumblechatter efforts.   I always have a good time working out with these guys and laugh the entire time.  #2ndF is strong with these guys! Here’s what we did this morning:

Conditions: pleasant wind, great temps

1 MW



Mosey around the parking lot to a dark corner for some warmup exercises.  I think I was two steps in when the mumblechatter started.

20 side straddle hops IC

10 through the tunnels IC

20 imperial walkers IC

3 six-count burpees IC (some foreshadowing)

Mosey around the school to what is now named Cheryl’s She Shed in the back of the school and find just enough tables for the number of PAX present.  Some ladder work was in order and these dudes crushed it! There were three leg exercises and three arm exercises to be completed, as well as some burpee (just for Forrest).  Leg exercises were step ups (each leg), deficit lunges (each leg), and box jumps, and were done in this format:

2 of *insert leg exercise*

1 burpee

4 of *insert leg exercise*

2 burpees

6 of *insert leg exercise*

3 burpees

8 of *insert leg exercise*

4 burpees

10 of *insert leg exercise*

5 burpees

Run to light pole and back, plank for the six

Arm exercises were done in a similar format.  Exercises were incline merkins, dips, and decline merkins and were done as follows:

2 of *insert arm exercise*

1 burpee

4 of *insert arm exercise*

1 burpee

6 of *insert arm exercise*

1 burpee

8 of *insert arm exercise*

1 burpee

10 of *insert arm exercise*

1 burpee

Run to light pole and back, plank for the six.

Exercises were done in this order: step ups, incline merkins, deficit lunge, dips, box jumps, decline merkins.  If you’re confused just let me know and I’ll come Q it at your AO.

After the last mosey to the light pole and back, we did 5 reps of each exercise already called, including the burpees.

Mosey to the far side of the school for a double round of Ring of Fire.  Hold low plank while each PAX takes a turn doing a merkin.

5 minutes of #Mary (as best as I remember)

20 American Hammers – Cyclops

Flutter Kicks – Headgear

40 LBCs – Fish Wrap

20 Russian Twists – Notebook

20 BBSU – Forrest

20 Iron Crosses – Uber

20 Freddie Mercuries – Training Wheels

Mosey back to the flag aka the newspaper distributor.


Dam to Dam Relay – sign up by 9/15 to save money

F3 Lexington Christmas Party

Prayer Requests:

Nailpop’s wife’s grandfather

Floppy’s grandfather

Hurricane Dorian evacuees

BRR runners



  • Uber joined us from F3 Charleston.  Everyone thought he was driving his BRR team van, turns out he has 7 kids.  And he will destroy your workout.  Look out for him at Urban Legend tomorrow!
  • Heard lots of encouragement and #betterment happening among the PAX.  Good work guys.
  • Someone get Floppy one of those handheld tally counter things.  I think I heard “What number are we on?” at least 12 times this morning.


Proverbs 27:17-19 “As iron sharpens iron, so one person sharpens another.  The one who guards a fig tree will eat its fruit, and whoever protects their master will be honored.  As water reflects the face, so one’s life reflects the heart”

As I searched for a devo this morning, this was the first one to come up.  I found it fitting, seeing how we always talk about #ISI and it’s such a big part of F3.  It’s a great verse.  But I found more meaning in verse 19 – as water reflects the face, so one’s life reflects the heart.  We can say all the things we want and talk a big game but our actions really define who we are and shows our true feelings and our heart.  Remember that we are a reflection of our families, of F3, and of Christianity.  We represent these things with how we live our lives.