• When: 2020-12-10
  • QIC: Stagecoach
  • The PAX: Arrears, Tentpole (R), Lumbergh, Milkman (R), Sir Topham Hat, Soccer Mom, Moose, Laettner, Darla, TNT, Speedo (R), Devito, Stagecoach (R)

The Big 5-0

Conditions warmer than usual 37 degrees on the fields of Depot

13 pax showed up for YHC’s “Respect Q”.

Ol’ Stagey hadn’t led in a while and had a little “pre-game jitters” before the start. (Notice 3rd party reference there. Cool kids do that…or is it DBs?) Anyway, YHC was just happy no #TummyTroubles came during the night and also proud that I suppressed the usual 3am Pop Tart binge in order to get full rotation on my Imperial Walkers this morning.

Speaking of, I remember my first Q almost 7 years ago…didn’t know IW were a “warm up” exercise. YHC had the pax in the center of Depot doing hundreds of IW that day. Eye roll now; but thought it was cool back then #VirginQMove…I digress.

1 minute warning


Taking a play on a phrase often heard at Depot, YHC instead went with a twist. “Easy; not simple”. We warmed up with some classic Stagecoach favorites thru the years, before getting to work.

Warmup – in cadence

SSH x 5

IW x 5

LBAC x 5 (Forward AND Backwards)

Calf Raises X5


Mosey to block pile ( have you seen our blocks? #UTP #ChallengesMatter)

As usual, YHC spent a lot of time thinking about how the workout would go (and typing backblast the day before). Made me “think”> Respect > Aretha’s classic above then > another classic song/scene from the first R-rated move YHC watched.

Speaking of classics…..todays tunes were from Spotify “Cobra Kai Never Dies”. Search it. You’ll thank me.

The Thang

Partner Work. One partner runs 50 yards while other partner does reps. Partner returns and they flapjack until 50 reps of both exercises in the set are completed. When set complete, one partner chooses to run 100 yards and complete 5 burpees while other partner runs 50 yards and completes 10 burpees. Return to start and on to next set.

Merkins and Slow Squats (1,2,3…one) x 50 each

Overhead Press and Lunges (4 ct) x 50 each

Chest Press and Squat Jumps (single count) x 50 each

Curls and Flutter Kicks (4ct) x 50 each

Rows and Hello Dollys (4 ct) x 50 each

Iron Crosses and American Hammer (4ct) x 50 each

With 2 groups finishing early, YHC had to quickly come up with a time killer. Thinking back to his very first workout (see below) we improvised. Fitting (or was it?) we did the following while “Young Hearts” blared over the loud speaker.

Partner Carry 50 yards

Partner Wheelbarrow 50 yards

Mary Dealer’s Choice

Arrears: Rosalita x 15

Lumbergh: Freddy Mercuries x 15

STH: American Hammers x 15

Moose: BBSU x 15

Darla: “Little Baby Sit Ups?” (LBC) x 15

Speedo: Hip Thrusters X 15 #Crowdpleaser

YHC: Flutterkicks x 50



I found F3 like many of you did…an EH thru Twitter one night late 2013 by Napalm (who I knew) and Chaser (whom I didn’t know). I was out of shape, hadn’t worked out (ever) and played no sports since college intramurals (1992 Intramural Championship DB for Pi Kappa Alpha – ask me about it, when you have an hour or two to spare).

Sure, months early a guy named Sway and Socrates invited me to the “launch” out this way at Strut. At that time, I did like most “Are you kidding? Working out? Before 6 am? Outside? – Hard pass”.

That changed on December 28, 2013 when I showed up alongside my friend who would become Ken Doll and a guy I didn’t know who became Good Hands #Pledgebrothers (now F3Lexington). Ken Doll had seen the Twitter EH exchanges and asked if I was showing up. I agreed and so did he. I still remember when the Q that day called out a “partner carry” across the field. I looked at Smithers and said “dude, I’m gonna have to carry you like a baby. That’s the only way I can do this.” He looked at me like WTH? and replied “orrrrr….I can get on your back”. Many more memories in those years and honestly, if you would have asked me then if I’d still be “doing this thing” 7 years later, I would have said no-way. Glad I’ve stuck with it (my lack of 150 posts this year says otherwise).

Like I tell people everytime I talk about F3 – it’s more than a workout! I’m grateful for that, for everyone I’ve run into at local AOs, Convergences, traveling AOs, and around town when we’re not all gritty and grimy.

Y’all clean up nice.

Prayer Requests / Announcements

Reach out to Moose and contribute to Chapin We Care


The Best Way to Start and Finish Your Day

“Man shall not live on bread alone, but on every word that comes from the mouth of God.”

Matthew 4:4 (NIV)

During these days of uncertainty and unrest, it’s important to start and end your day by refueling your soul. Your soul is the way you think, feel, and choose. Just like your physical body has to be fed every day to stay healthy, so does your soul. If you’re not feeding your soul, you’re going to be drained emotionally and spiritually.

So how do you refuel your soul? By getting into God’s Word every day. Jesus said, “Man shall not live on bread alone, but on every word that comes from the mouth of God” (Matthew 4:4 NIV). The Bible is life! You don’t just read it when you have a problem and need some advice. You don’t open it up just when you need a pick-me-up. You feed on it every day so that you are consistently nourished and growing in truth and love.

Do not begin your day by scrolling through your phone or listening to the news. Don’t let the last thing that fills your mind each day be something on the TV. None of those things are going to feed your soul.

If you only develop one new habit during this pandemic, let it be starting and ending your day in God’s Word. Wherever you leave your Bible leave it open if you can. If the Bible is closed, you will have a tendency to overlook it. But if you leave it open to where you read last time, you’ll have an easier time remembering to be consistent in Bible reading.

It doesn’t matter how long you read. It matters how you let God’s Word change you—how you see yourself and others in light of God’s love, how you view your circumstances, and how your relationship with God deepens and grows.

“The Sovereign Lord has given me his words of wisdom, so that I know how to comfort the weary. Morning by morning he wakens me and opens my understanding to his will” (Isaiah 50:4 NLT).

Are you weary and worn down? Nourish your soul and stay emotionally healthy by starting and ending each day with the Word of God.

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