Sunday is my 42nd birthday, so I wanted to gift myself a workout with things that I like, and nothing I don’t like.  Rocks…good.  Mike Tysons…good.  J-Los…good.  Box jumps…not good.  Burpees…not good!  There was still plenty of stuff I do like to give a pretty good beatdown to my Boiler Room brethren.


Warm Up

-Side Straddle Hops (15)

-Good Mornings (11)

-Helicopters (10)

-Sir Fazio Arm Circles (10 forward and 10 reverse)

-“The Grinder” Leg Stretches (10-count each leg)

-Cotton Pickers (10)


The Thang

Mosey the long way to the basketball court rock pile.

-Colt 42s

-Triceps Extensions (20)

-Bent Over Rows (30)

-Overhead Presses (25)

-Heavy Freddies (20)

-Colt 42s


42 divides into 6 groups of 7, so the plan was to do three complete sets of 7s to get us to 42.

First set of 7s from sideline to sideline across the two basketball courts:

-Bicep Merkins on one sideline

-LBCs with feet on bench (in cadence) on the other sideline

-Stop at the bench in the middle on the way out and do one Irkin

-Stop at the bench in the middle on the way back and do one Derkin


Mosey to the school wall.

While watching the Olympics (another thing I like), the announcers mentioned that for those who thought 10,000-meter speed skating looked easy, get off the couch and do a 6-minute wall seat.

In the interest of time (and being able to walk)–

-3 minute People’s Chair


Second set of 7s from the wall to the marching band trailer:

-Go from horizontal plank up to vertical balls-to-the wall position and back down

-J-Los at the trailer


We were running short on time, so instead of the last set of 7s, we mosey the long way back to the flag.

-Mike Tysons (10)



-Birthday Burpees (1 each going around the circle until we hit 42)



Don’t think less of yourself, rather think of yourself less.  We are amazing beings, made in God’s image, so thinking less of ourselves is not productive.  However, we can take the low place, put others first, be less selfish, and serve others more.


Count-a-rama:  8 PAX


Announcements:  The latest annual F3 shirt is available on  It is available in short-sleeve as race jersey for $33, Sport-Tek loose-fit jersey for $24, and cotton tee for $28.  It is also available in long-sleeve versions for slightly more.  The order cutoff date is February 28th for this printing.

The Mule is running on Saturday, March 10th, at 0615.  Sign-ups can be found on Twitter @F3Raleigh or  Push yourself and give it a try.  Completely Stupid and Utterly Pointless…let’s do it!

The Bull is running on Saturday, April 14th, at 0700.  It will run for 3 hours, followed by a 1-hour service project.  The shirt is available at  The logo is kept secret until you complete the Bull and pick up your shirt.  I tweeted out the link via @F3Bandwidth.  Completely Stupid and Utterly Pointless…let’s do it!

We’re hoping Roger Rabbit can get his NE Wake shirt design to Moonshine soon so we can also get it up on for ordering.

Good work and thanks for helping me celebrate.  It was an honor to lead you this morning.