The Crucible set a record attendance today with 12 PAX arriving to be led by this long in the tooth Q.    Having spent nearly 12 months under the tutelage of Maize, White Shoe, Utah, Chong, Cinderella, Yo Yo, King David, Au Pair, Money Hose, Villa, Duff, Gnobby, ManRam…and others who I view to be the top Raleigh A_ _holes in delivering F3 Pain, my goal was to try to do my  best to at least be put on the above A_ _hole Pain team as a Sub.  While I certainly can’t lead in the running category, I can half-way hang in there (albeit with poor form, and “ahem” a little cheating on doing all the assigned counts) in the non-running stuff.    I will leave it for the attending PAX to decide whether I get on as a Sub, or stay relegated to playground ball.


Run the long track (.35 miles) to warm up, then circle up for 3 pre-planned exercises with a twist.  Each 4-count exercise (along with future specific count exercises) was led by our newest PAX members as follows:  Scoop, LaRue, Hot Cakes, Higgins and Kanye.  All these fairly new PAX did a GREAT JOB!!…and I encourage them to be confident in accepting the call from a site Q to lead future workouts.

Imperial Walkers x 25

Good Mornings x 25

Merkins x 10


Fellowship run to a virgin (first time in use by The Crucible crowd) hill and let’s get at it:

Five cones set at the top of the hill and five set at the bottom….and need to mention this hill has a pretty good grade and length.  From our starting point, Gorilla to the top, then backward bear crawl to the bottom.  By the 5th and final top/bottom cone our heartbeat was up pretty good.   I admitted to the PAX I hadn’t BETA tested this hill prior and offered my apologies on maybe calling for too  much from all today’s attendees……..then we did it again!

Fellowship run…fast walk to catch breath to the parking lot and line up for the infamous Mickie Ds (thank you Higgins and Steroid for introducing this “awfulness” to our exercise repertoire).  For those who don’t know what a Mickie D is:  All PAX line up in single file, then plank out.  The last PAX bear crawls to the front while the next to the last PAX calls out 5—4 Count Merkins.  Waiting for the Bear Crawling PAX to get to the front, each successive PAX then bear crawls to the front while the new next to the last PAX calls out the Merkins until all PAX have Bear Crawled to the front.  This equates to 120 Merkins, with the rest position being a high plank.  Must be noted that while Maize, Cinderella, Zima and Captain Kangaroo stay with pretty good form on these, the rest of us fall back to the tried and true form/count cheat….but we don’t quit!

Fellowship run to the Rock Pile and pick up Rock.  Lining up on the tennis court fence we get in a Preacher Chair with our friend Rock (like a good pet dog he never lets us down and always gives us his undivided attention).  With instructions to hold Rock over our heads, we do a 10-4 Count Cadence Count.  Setting Rock down, we then flip over to Balls to Wall for a 10-4 Count rest.   Finishing, I instruct PAX again to pick up Rock (pet him real good guys, cause he does indeed love you) and get back into a Preacher Chair position with a twist….I then ask the PAX to sit lower by 6 inches.  Another 10-4 Count followed by a rest period of 10-4 Count Balls to the Wall.

We circle up and are led by the newest PAX in cadence with the following:

15 count Rock Curl

15 Count Tricep Extensions

15 Count Rock Press


We circle up and are led by our newest PAX in the following:


10″ Leg Lifts


Freddie Mercury’s

Chunking Rock (we need to show more respect in the future for Rock) we fellowship run back to the parking lot for:


Convergence coming this Saturday.  Pullen Park at 7:00….no other Saturday workouts except “The Arena” at The Healing Place.  Coffeeteria afterwards, then for those who can….go to Dufresne’s home and visit with him and take a picture.  Guys, when you are with Dufresne you are in the presence of a miracle, and a man who WILL NOT QUIT!

Father/Son/Daughter F3 workout announced…..more info later from Au Pair and others.

Jesus Calling devotion read as follows and LaRue ended us with a solid Prayer.


Keep your eyes on Me! Waves of adversity are washing over you, and you feel tempted to give up. As your circumstances consume more and more of your attention, you are losing sight of Me. Yet I am with you always, holding you by your right hand.I am fully aware of your situation, and I will not allow you to be tempted beyond what you are able to bear.

Your gravest danger is worrying about tomorrow. If you try to carry tomorrow’s burdens today, you will stagger under the load and eventually fall flat. You must discipline yourself to live within the boundaries of today. It is in the present moment that I walk close to you, helping you carry your burdens. Keep your focus on My Presence in the present.

Yet I am always with you; you hold me by my right hand.
—Psalm 73:23

No temptation has seized you except what is common to man. And God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can stand up under it.
—1 Corinthians 10:13


Merkins x 25