Well…I am happy to say that I have officially joined the Respect club and made it to 50 years young. Thanks to my F3 family in particular, I definitely don’t feel 50. This group of men and the exercise and fellowship that we share each week has me feeling healthier and happier than I was at 40! My 14 son Tightrope enjoys posting as well and F3 has been a healthy and positive influence in his life. So thank you all for the inspiration and commitment. I look forward to many more years in the gloom!

Warm Up

10 Good Mornings

10 Sir Fazio Arm Circles-each way

10 Windmills

Long loop run along the outside of the park – circle up at basketball court for more warm up

50 SSH

25 Merkins

25 Sumo Squats

15 Peter Parkers

The Thang:

Over-the-Hill Sevens

Jump Squats on the near side, Merkins on the other side of the hill-plank it out when done

Thang II:

I have always wanted to try the One Arm Balls to the Wall. So for my birthday wish we ran over to a perfectly good brick wall for a little BTTW.

In cadence 5 count with both hands, left hand up-5 count

Regular-5 count, Right hand up-5 count, Regular-5 count…and recover

Recover on the run to a long Bear Crawl downs the stairs, down the sidwalk and back up the stairs

Thang III:

Rock Pile Ego Rock

10 Curls, 10 Triceps Ext, 10 Overhead Press, 10 Bent over Row – Run fast lap around parking lot

15 reps of each – run faster lap

10 reps of each – all out sprint

Back to the basketball court for Mary


20 LBC’s

20 Freddy Mercury’s

20 Low Slow Flutter Kicks

25 Merkins

30 American Hammers and done

Announcements- Bull this weekend and sign ups for the Mud Run in April

Prayer requests for 3 Doors Downs Uncle Pete, Spurrier’s friend and Silent Bob’s relative.

It has been a blessing and an honor to be a part of this family. Aside from the occasional pain or blood loss, it has been nothing but positive and brought some much needed balance into my life. It has certainly brought me closer to God along the way and for that I am eternally grateful. Thanks to F3 Raleigh and Nation and I will see you in the gloom.