• When: 2021-09-07
  • QIC: Voltron
  • The PAX: 7-11, Jack Hammer, Hush-Hush, Rock Drop(R), Fast Casual, Notebook, Rugburn(R), Rehab(R), Potluck, Recall and one Opossum looking for breakfast

Birthdays, Relays, Murder Bunnies and Opossums at The Arena

F3 is a leadership organization that also happens to do physical workouts.

The mission of F3 is: To plant, serve and grow men’s small workout groups in order to reinvigorate male community leadership.

Weather: 70 degrees – humid

The Thang:

Intro, Disclaimer, Prayer and Lord’s Prayer. Pledge of Allegiance

Mosey around the parking lot and back to the lower end.


Merkins X 10 on YHC’s Command

1 Minute “Notebook Stretch” OYO

Merkins X 11 on YHC’s Command


SSH X 26 IC to get to 53 total

Merkins X 12 On YHC’s Command

Imperial Walkers X 20 IC

Merkins X 10 on YHC’s Command

LBAC X 10 IC – Forward & Reverse

Merkins X 10 on YHC’s Command to get to 53 total.


Head over to the block pile and grab a block. All of the new blocks were gone, so several pax had to grab bricks. Circle up in the front driveway.


This is Blue Ridge Relay week, so a relay has to be part of this workout. During the rest of the exercises one pax will be running at all times.


One pax runs to the sign at the front of the school and back – then next pax, and so on. One pax always running.

Curls for the Girls X 10 IC

Shoulder Press X 10 IC

Bent Over Rows X 10 IC


This is also Iron Pax Challenge Week, so time to give the pax a sample of this week’s exercises:

Murder bunnies for about 25 yards and slow mosey back with your block. No reverse murder bunnies to further torment the pax today.


10 Shoulder tap merkins – complete a merkin then shoulder tap each side to complete 1 rep.


400 meter run around the perimeter of the parking lot.


Time for a little more Iron Pax Challenge sampling

20 Horizontal Burpee Block jump-overs


Back to some regular block exercises:

Curls for the Girls X 10 IC

Shoulder Press X 10 IC


Return the blocks to their home. Mosey around back to look for the missing blocks.


Line up on the basketball court for 11’s – run to far end and do one merkin, then run back and do 10 BBSU’s – continue until completing the cycle of 11’s. One pax still running to the back door of the school during these exercises.


No blocks were found, so mosey back to the the shovel flag.


Flutterkicks X 38 IC for Cheech as YHC always does, X 13 for our fallen soldiers and X 2 to get to 53 total.




  • Christmas Party December 2021
  • Dam-to-Dam Relay is sold out

Prayer Requests

  • No Show
  • Rehab’s step-daughter expecting
  • Notebook scan Thursday


Running the race

1 Corinthians 9:24 “Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize.”

We all have different abilities, but we are all running the race. We have to keep running and working to get better as well as help those around us to get better – build them up, too.

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