On this fine 30 Degree Morning, 12 PAX showed up to surf.  YHC was in charge, and was able to work around a severe allergy that has really caused problems for me since joining F3….full transparency here….I am SEVERELY Allergic to Running!  It breaks me out in a hot sweat, heavy breathing that is only a prelude to my chest hurting and my heart feeling like it will bust out my chest…add to this very sore legs.  Enough about my medical problems; just letting you know that to avoid the allergic reactions described above, other than a mosey to three different sites no more than 200 yards apart, today’s session lacked the running that is so ingrained in F3 Lore.

Warm Up.  (Note, the Cadence Count was swapped all during today’s workout to a different PAX.  We are getting much better in Cadence, and operating more as a single unit every day)!

  • SSH x 30
  • Good Mornings x 15
  • Mountain Climbers x 20
  • Windmills x 15
  • Fazio Arm Circles x 10….then reverse

Mauzy (Duff pun) to the Rock Pile behind Laurel Hills gym and count off into 2 Groups.

Group 1

Pick a Rock and Circle Up.  Then swap your rock with the PAX facing you on the opposite side of the circle (why did I  do this you ask?  One Word….Wilson)..then

  • Curls x 20
  • Military Press x 20
  • Tricep Extension x 20

Group 2

  • Sprint up the hill beside the gym to the chain gate….then backward BearCrawl down


Pick up a Rock.  Then swap with the guy to your left  (note, Group 2 I didn’t have swap, as I sensed guys were maneuvering to get beside someone who had a smaller rock….got to watch out for the shrewdness of our PAX Members)…then

  • Clean & Jerk x 20
  • Rock/Bench Press x 20

Jog to PlayGround

  • 20 Pull-ups….with PAX such as YHC having a partner give them assistance to get to this count.   Flapjack as needed so all PAX got 20 of these in.

Quick walk to Pick nick Tables.    I planned to have 3 sets (declining each time in number) of the Following…again with each exercise having a different PAX lead Cadence.

  • Dips
  • Derkins
  • Box Jumps
  • Erkins

YHC’s plan was to start at 15 reps per set, then reduce to 12, then reduce to 10.  This is when “Reality” as referenced in the Title set in. We got through the first set of 15 (note YHC couldn’t make 15 Derkins…..10 became my “REALITY”).  Must note our attending STUDS  (these being Utah, Maize, ManRam, King David….wait a second, in looking back everybody could handle 15 other than YHC)!  Oh well, the benefit of being Q is I can set the pace as I want (need); therefore the next sets were set at 10 and 7 (Utah and King David took it to 8) instead of the planned 12 and 10.  This was enough.

We then moseyed at a pretty slow pace to the Basketball Courts for Mary.  Each PAX called out a core exercise, and then led the 10 count cadence in that exercise.  YHC elected to end it without adding my 10, due to time (age) constraints.



  • Christmas Party tonight 7:00 Tyler’s Tap Room

Prayer Requests

  •  Slash’s friend’s wife who just got diagnosed with Colon Cancer
  • Electolux’s wife Brandy who is seeing her Doctor today to find out what is making her ill.  MS may be the diagnosis.
  • Dufresne, Erica, Packman and daughter.  Dufresne is still in the hospital.  Several PAX will visit him this afternoon.  When he gets home, there will indeed be a F3 Christmas Party solely for the Young Family!

Devotion from Jesus Calling below:  a different Perspective on Emptiness

Come to Me with your gaping emptiness, knowing that in Me you are complete. As you rest quietly in My Presence, My Light within you grows brighter and brighter. Facing the emptiness inside you is simply the prelude to being filled with My fullness. Therefore, rejoice on those days when you drag yourself out of bed, feeling sluggish and inadequate. Tell yourself that this is a perfect day to depend on Me in childlike trust. If you persevere in this dependence as you go through the day, you will discover at bedtime that Joy and Peace have become your companions. You may not realize at what point they joined you on your journey, but you will feel the beneficial effects of their presence. The perfect end to such a day is a doxology of gratitude. I am He from whom all blessings flow!


“ Blessed are those who hunger and thirst for righteousness, for they will be filled.”
—Matthew 5: 6

Maize led us out with a solid Prayer