• Workout Date - 02/12/2015
  • Q In Charge - Nail Pop from F3 Lexington
  • The PAX - iTunes, GRRR, Walley, Cockroach, Soup, Plato, Lizard Lick, Bio Freeze, Blue Hawaii, Snowden, Footloose, Mab Mab, Inspector Gadget (Respect), Johnny 5, Punkin Spice, Wee Wee, Alfred, Hefe, and Nail Pop
  • AO -

Weather: 39 degrees and clear.

19 PAX posted at The Station and tested their endurance a full body workout at the hands of the traveling Q from F3 Lexington. 6-7 PAX met up early for a 2 mile warm-up with some funny #mumblechatter. There was no weinke used today PAX. It’s much more fun when you let your imagination run will. Oh yeah, we’re going to do some of that, running I mean. Let’s get to it PAX.

BOM: Prayer by Footloose (thanks brother, very heartfelt).

The thang:

Mosey, not really. YHC didn’t want to waste any time so we warmed up in the parking lot.

Mountain Climbers x 30 IC

Thru The Tunnel x 30 IC

Merkins x 30 IC

5 exercises to get our bodies warmed up – Fast feet, High knees, SSH, Butt Kicks, and Up Downs on YHC’s call for AMRAP (roughly 5 minutes or so)

Mosey to the front lawn for some Small Group Indian Run

–          We had 4 groups of 5 or less PAX. The objective of this exercise is to push yourself and the other PAX in your group. This isn’t a conversational pace. We ran to the tree line and back 5 times. Everyone pushed themselves and stayed together which was nice

–          Plank when you are done (high plank, low plank, left arm up, right arm up, middle) on YHC’s call with some merkins mixed in with the planking fun.

Mosey to the end of the field and line up for some suicides

–          Bear crawl to the first light pole and sprint back to the start and then 10 burpees.

–          Sprint to the second light pole and back and then 20 BBSU’s.

–          Sprint to the third light pole and back and then 10 burpees.

–          Plank when you are finished.

Mosey to the amphitheater for some Box Jumps/decline/incline merkins

–          Everyone grab a spot on the amphitheater where the fun/fast twitch fun is about to begin.

–          20 box jumps, then Decline Merkins 10 IC

–          20 box jumps, then Incline Merkins 10 IC

–          20 box jumps, then Decline Merkins 10 IC

–          20 box jumps, then Incline Merkins 10 IC

–          20 box jumps, then Decline Merkins 10 IC

Mosey to the loop/gazebo at the lower park area (pond)

–          I believe they call this DORA. Regroup with your teammates while the first team runs the loop. The other teams did an exercise that the team running the loop called out.

–          Team 1 – Heals to Heaven

–          Team 2 – Russian Twist

–          Team 3 – Iron Crosses/Leg Throws

–          Team 4 – X’s and O’s

Mary (Dealers Choice) – YHC asked the PAX to lead the exercises. It’s not about me. I’m just blessed to be able to lead y’all this morning.

Billy Idols x 20 IC (Lizard Lick)

Around the Worlds x 20 each way (Snowden)

Leg Circles (in and out) x 20 each way (Johnny 5)

Oblique Crunches each side x 20 (10 each side) (Footloose)

Tony Hortons x 20 (10 each side) (Blue Hawaii)

Great job today PAX. It was a privilege to lead the PAX today and get to know the PAX of Swamp Rabbit and Greer. Everyone pushed themselves even though there was plenty of mumblechatter, sounds like everyone got a good workout. Thanks for letting me lead. Thanks for all the prayers for Walker. All is going to be well one day and he’ll have an amazing testimony. #WalkerStrong #getbetter #F3Counts.


–     Mud Run registration has begun – April 11th is Go Time.

–     Quarry Crusher Run (Columbia, SC) – April 18th (6K or 10K) – This is a lot of fun so look it up and come try it out.

–     Goruck Custom Light – May 1st

–     Baby Seal Eagle Scout Project at Fike Center – 9:00-2:00 (See email).

–          Prayer request – Continue to pray for Walker’s recovery.


BOM – Prayer led by Nail Pop.

Devo – Romans 12:3-8 NIV

“For by the grace given me I say to every one of you: Do not think of yourself more highly than you ought, but rather think of yourself with sober judgment, in accordance with the faith God has distributed to each of you. For just as each of us has one body with many members, and these members do not all have the same function, so in Christ we, though many, form one body, and each member belongs to all the others. We have different gifts, according to the grace given to each of us. If your gift is prophesying, then prophesy in accordance with your faith; if it is serving, then serve; if it is teaching, then teach; if it is to encourage, then give encouragement; if it is giving, then give generously; if it is to lead, do it diligently; if it is to show mercy, do it cheerfully.”

This passage describes what F3 means to me in so many ways. We are constantly encouraging each other and giving generously. What y’all have done for my family has been proof of that especially. We are all called to do something, whether it be teach, serve, lead, or encourage. Find a way to use this passage this week and live it out don’t just read the words.



  1. It was great to meet you NailPop. Thanks for taking the Q. I felt the pain. Great Devo above and BOM prayer too.

    Your family has been through a lot, please don’t hesitate to reach out to any or all of us for anything we can provide. Thoughts and prayers are a given of course.

    Thanks for the beautiful prayer as well, Footloose. It was a very appropriate way to start things.

  2. So glad you EH’d me last July and we are able to call each other Brothers on more than one level. You are a F3 Brother and Brother-in-Christ. So glad you made the trek to the Swamp Rabbit and brought your craziness to The Station. Prayers continuing for you, Karie, Weston, and Walker. #walkerstrong

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