Warm up, SSH, GM, Sir Fazio, Imperial Walkers, Windmills, Seal Claps

Bell Time Classic Rock style!

Each set of 3 exercises x 30, all “on your six” exercises 4 count with bell if appropriate

Single arm row right, Single arm row left, LBC

Round the World, Right, then Left, Merkin

Goblet Squat, two handed press, Freddie Mercury

Fellowship Dumpster Run

2 Hand Swing, Tricep Extension, Am Hammer

Alternating single arm swing, Skull Crusher, Flutter Kick

Figure 8 RIght, then Left, Nippler

Fellowship Dumpster Run

(back to start, repeat)


Pop up KB, Mule 3-9-19, Thanks from me to F3 PAX on four years!

Devotion:  We are not guaranteed to be free from strife in this life but we can live with the sure knowledge that our battle has been fought and won in Jesus!  (John 16:33)

Reflections on four years in the gloom

February 2019
Four years have passed now since Mary Catherine left us. It is not any easier, in fact in so many ways it gets harder. I started out to add to my original post from Feb 2017. I found that I really could not improve, it follows below in it’s original form.

I want to reflect on the words from Deliverance’s back blast form my first workout. He said he hoped that my son and I had an experience that was the same as his first. “That we felt no judgment, that we felt good, and that we had made 23 new friends.” We felt only encouragement, I felt good that I was still standing. Also, 4 years later I am overwhelmed by the friendship and love from my F3 brothers.  Yukon

February 2017
A little over two years ago we lost our dear daughter, Mary Catherine. My friend, Overdraft told me about F3 and I showed interest to be polite, but I knew I would never participate in a boot camp style workout! Throughout the time right after her passing, he would continue to mention F3 to me. I feel like I was in a fog during those days and I guess that his encouragement reached me on a subconscious level. All I remember is that my oldest son, Bradford and I showed up on February 6, 2015 at Flood Zone. Overdraft said to me “you can do anything for 45 minutes”. I kept telling myself that through the painful blur of running and exercises lead by Deliverance. I am glad Bradford (Rest Stop) was with me, so I really had to make it through to show him Dad was still tough – Ha! Part of me thought, I will never do this again, but something inside felt really good after experiencing my first COT. Anyway, here I am 4 years later, really enjoying leading workouts and feeling bad when I can’t post. I was truly a “Sad Clown” 4 years ago, overweight, out of shape, and not getting any younger. Now I feel motivated to workout even when I can’t post, and am in better shape than I have been in decades, (yes decades).

I was about to write a bunch of superlatives describing Mary Catherine, I realize there are no words to truly express. No words to express how I feel, how she brightened my life, how she touched people, how she loved and was loved. All I know is that I, and everyone else who interacted with her, was blessed to have known her for the short time she was here on earth. Frankly, although I know she was a great camp counselor and had worked with the youth program at the church and was involved in extracurricular activities at school, I did not realize the impact she had on people. This fact became quite evident as we stood for hours greeting the people who attended her memorial service. Friends, former teachers, family friends and so many fellow counselors and campers from Cheerio came in a never ending line of folks extending their condolences. I miss you so much MC, I miss our talks about music and movies, about life (good and bad) and most of all your groans and expressions when you would react to my bad puns!

This next part is especially hard to write, but so important! All I know to say is to love your children, hug them, tell then you love them all the time. Teach them by example; be careful what you do, because they are always watching. Realize the responsibility! I don’t think any of us as parents realize just how our children look up to us. This is true particularly in those teen years when they are going through the process of separation to become adults. Be involved; know their friends, where they go, what they do, who they associate with. They say you can never know what is inside a person. This was so very true with Mary Catherine. She was so convincing that she was ok. So many times when she was experiencing depression and we would talk or even get her to speak to a professional. She would always seem to “bounce back” and outwardly appear as though things were going well again. We never knew that there was something deep and dark inside of her. Something that, thank God, most of us will never be able to understand or have to experience. Depression is real. Depression is not just being upset because you loose a game or make a bad grade or break up with someone. Those are all times when we are “down” or sad. Depression is sinister, it can be so destructive and yet not visible to those who are close to the individual who is experiencing it. Depression is s symptom of our society. It is epidemic. As parents we want to protect our children from the bad things out there in the world. What we don’t realize is how inherent some of the worst of it is within our society. There is tremendous peer pressure, no matter how much you try to teach your children that people are the most important thing in this world, not possessions, position and wealth. Our society bombards our children with images of who to be and how to be in order to be liked, to be popular. Also, sex pervades our music, our movies and TV. Someone once asked me, “What do you think most people’s greatest fear is?” His answer was simply, acceptance. Think about it, we all want to belong, we all want to be loved, to be needed. This is particularly strong in our kids who are struggling to find out who they are and who they will be in this world.

Love your children; let them know that love is the answer. Be an example, lead with love daily, pray for patience. Help them to know that all material things pass but that love endures.

1 Corinthians 13:13 And now these three remain: faith, hope and love. But the greatest of these is love