The difference in my life is immeasurable from where it was a year ago, and I am thankful for the blessings that F3 has brought into my life.

Thirty five brave souls came out to North Hills to celebrate one year of Steroid in the gloom, whether they wanted to or not.  Great turnout on a steamy morning.

The Thang:

Jog away from the neighbors to the back parking lot for

Plank and Count off…remember odds/evens

Standard  Merkins x 10, SSH x 25, Windmill x 15, MC x 15, Good Morning x 15

Mosey to the picnic shelter (plus overflow area) for

Irkins x 12, Dips x 12, Derkins x 12, Irkins x 10, Dips x 10, Derkins x 10

Jog to the entrance to the hill trail, do 10 Burpees OYO, then proceed to the bottom of Sisyphus and go left under the Beltline Overpass. Pick a rock:

Curls x 12, Shoulder Press x 12, Tricep Extension x 12, All x 10, All x 8

Odds take the hill, evens plank for a ten count and then follow up the hill.  5 Burpees at the top, then plank until all have finished.

Tennis courts for Suicides

Odds sprint suicides, Evens BTTW, flapjack.  Odd sprint out, backwards return, Evens People’s Chair, flapjack. Odds defensive slide, Evens plank.

Oval up for Mary:

WWII Situps x 12, Freddy Mercury x 30, Makhtar Ndaiye x 10, LBC x 20, Six Inch Leg Hold around the Oval for a 5 count, American Hammers x 15.


Prayers for Roland’s grandfather for a successful surgery today.

Prayers for Grillz’ Father in Law, who peacefully passed away on Saturday.  Prayers for the family as they mourn.  Here is the obit for this great man:

Visitation on Tuesday, Service on Wednesday.

Prayers for YHC as I travel today to the funeral of my best friend’s Mom in Ephrata, PA.


F3 is about accountability to ourselves and to each other, so I shared the following bible verses:

Hebrews 10:24-25

And let us consider how to stir up one another to do good works, not neglecting to meet together, as is the habit of some, but encouraging one another, and the more as you see the day drawing near.

Romans 1:12

That is, that we may be mutually encouraged by each others’ faith, both yours and mine.

This has been an amazing year for me.  Plenty of trials and tribulations have occurred, but I am in a better place physically, mentally and spiritually than I have ever been, and F3 is a big part of that.  I have made many real friendships and had real conversations that have changed my life and how I live it.  Thank you to all of you that have been a part of that.

I feel blessed that F3 found me at a time that I most needed it.  I hope I can give back half as much to others as this group of men and this experience have given to me.  THANK YOU!

Great work by the PAX today, and every day.