Several months ago Au Pair and others hosted the first Raleigh F3 Father/2.0 workout; it was a big success.   My 2.0 Lillian (8 yrs old) came and loved it.   Later when I was babysitting her at my office she wrote up an F3 workout, and I promised her I would use it.  Today is where I kept my Promise, but will confess I changed it to fit grown men at F3…True Grit no less.                My “Change” was to actually dial it down, as Lillian didn’t know the impact of 3 1-Mile Indian Runs, 100 Russian Hammers, and 65 Bird Beeps (we call these Burpees).  Here is how today’s True Grit went:

  • Indian Run to top of Shelley Lake, then across and to the midpoint of the first big field…I estimate we went 1/2 mile.
  • Good Mornings x 15
  • Windmills x 15
  • 25 4-count Merkins
  • Bear Crawl across the field.   Grass hadn’t been mowed in a while and we all learned to appreciate the taste of  wet, green grass as we ate it for approximately 75 yds.
  • Bird Beeps x 10
  • Partner up…size matters.   Partner Carry back to the footpath, flapjack and Partner Carry back.
  • This Q was already mad at my 2.0 Lillian for her workout, and offered up an audible of either another Partner Carry to and from the footpath, or a Bear Crawl to the footpath and stop.  I picked my good buddy Wilson to decide and he went with another Partner Carry.   Fair enough, but I did wonder why his pick was made so quickly.  When Partner Carries started again I saw why….he had a threesome that meant his group had 2 PAX carrying 1.   Thanks Wilson for looking out of the rest of us….you are a true F3 Veteran in every way.
  • R&R (Thanks Duff for coining this to speak of Recover on the Run) to the footpath…then Indian Run down the side of the lake to the 2nd field’s end…then turn around and Indian Run back.
  • LBC’s x 25
  • 15 Merkins (think this was the count…might have been more)
  • 38 Side Straddle Hops…and a 10 count given for what was to come
  • 38 Bird Beeps…mumble chatter starts, and YHC was chattering too.  Thank you again Lillian
  • R&R to the top of the Dam, then Indian Run across….ManRam asked to add the back PAX bust out 5 Merkins before starting his sprint, and as ManRam is in F3 Leadership we had no choice but to accept his audible.  We then run to the parking lot for….
  • 50 “Merican” Hammers…my apologies as I think I called them Russian Hammers.  Man Ram took the Cadence Count at 25 and finished us.
  • 20 Flutter Kicks w/ Duff taking the Cadence at 11
  • 10 Windshield Wipers and we were done


  • Sign up for the Mudrun.  Guys, if you can spare that day sign up…..I promise you it will be something you remember as being special
  • 9/11 Run planned at Floodzone location.   5:30am start time.   Don’t promote this externally, but we want all the PAX to come out.

Prayer Requests from Man Ram  in healing the relationship with his sister and Orwell for being able to witness to his 2 cousins who just lost their mom.

YHC read the devotion printed below.

Cherrie Berry Prayed us out….and what a Prayer!

Leading an F3 workout is indeed special.  I encourage any PAX who hasn’t yet led a workout to raise their hand and lead one.   You will probably never feel ready to do this…expect none of us did.  Once you do so you will see how it takes you to a higher level in your F3 experience…can’t put into words why, but ask anyone who has led and they will tell you the same.

The Devotion I ready today is below:   Read it and ponder on it.

“We … saw how powerless we were to help ourselves; but that was good, for then we put everything into the hands of God, who alone could save us, for he can even raise the dead.” (2 Corinthians 1:9 LB)

Once you admit that you need help, you can ask God for it! This is moving from confession to petition.

At one point in his life, the apostle Paul was so discouraged that he was ready to give up on life. In fact he said, “We felt we were doomed to die” (2 Corinthians 1:9 LB). Then he went on to say in the same verse, “We … saw how powerless we were to help ourselves; but that was good, for then we put everything into the hands of God, who alone could save us, for he can even raise the dead.”

If God can raise a dead person, he can raise a dead marriage. If God can raise a dead person, he can raise a dead career. If God can raise a dead person, he can raise a dead dream. Anybody can bring good out of good. God can bring good out of bad. He can do miracles! He specializes in turning crucifixions into resurrections.

But you’ve got to ask God for his help.

Notice that the verse says, “We put everything into the hands of God.” Paul is talking about total surrender. It’s not partial surrender where you say, “My finances are in a mess, so I’m going to give God my finances.” You’ve got to give him all of your life! You’ve got to put everything in his hands.

Have you done this? Have you ever come to a point in your life where you’ve said, “Everything in my life — the good, the bad, the ugly, the rotten, the happy, the sad, the ups, the downs — I put it all in your hands.”

Don’t wait until you hit bottom. Sometimes we’re so obstinate God has to lay us flat on our back to make us look up to him. There’s an easy way and a hard way to do this. The easy way to change is to see the light. The hard way is to feel the heat. The problem is most of us rarely change until our fear of change is exceeded by the pain. Then when the pain gets so great we go, “Oh, I’ve got to get help!” Don’t get to that place where everything has to drop out in your life for you to admit you need help.

Just go to God and ask him for help.

“You’re blessed when you’re at the end of your rope. With less of you there is more of God and his rule” (Matthew 5:3  The MESSAGE Translation).