“Walkin’ in the park just the other day, Baby, What do you, what do you think I saw?”


“No sun will shine in my day today; The high yellow moon won’t come out to play: I said darkness has covered my light, And has changed my day into night, yeah. Where is the love to be found?”


The weather on this soggy December morn (and the location of our workout) had me thinking about packing my bag for the misty mountains — but the 5 cinder blocks that the faithful PAX of 17 would carry for the next 45 minutes put me in the mood for some Marley.  No love from the Q to be found today.


Jog into park for warmup:

Good Mornings x 30

Merkins x 25

Windmill x 20

SSH x 25

Mountain Climber x 20


After retrieving aforementioned cinder blocks from the trunk of a beat up old Benz, run up Yadkin to North Hills Club.  2 stops along the way for irkins on the curb, fast feet/toe taps or curls with the blocks if desired.  PAX instructed to pass the concrete to others as often as needed.  Dropped and/or broken blocks = 50 burpees.  Luckily, no clumsiness today.  Gather at pavilion shelter for 1 minute exercises/15 second rest of:

  • Lunge jump
  • Irkins
  • Jump squat
  • Derkins
  • Dips
  • More Irkins
  • Burpee box jumps

Run back to park, another stop on the way home (irkins and block curls), circle up for Mary:

Good mornings, LBCs, Heels to Heaven, Windshield Wipers.



  • Prayers for the Self family and their missing father (Georgia).
  • F3 Christmas Party – 12/19, please RSVP.
  • Toys 4 Tots – Collection runs through this Wednesday December 11th, give them to Ron Burgundy, Bob Vila, Maize, or other Brooks Pierce attorneys.  Lots of work to do here, men.
  • The 3rd F – Starts this Thursday, Dec 12th (Noon – 1pm) @ 4600 Marriott Drive, Ste. 150 (Crabtree Valley Mall area) in the Conference Room. Discussion will focus on Jesus’ two greatest commands from the book of Matthew (show up to find out). Q’s are Caddie, Orwell, and Larry David.
  • 1/1/2014 new workout in Brier Creek– Keep talking it up, gather names and send them to Money Hose.

“No one is born hating another person because of the color of his skin, or his background, or his religion. People must learn to hate, and if they can learn to hate, they can be taught to love, for love comes more naturally to the human heart than its opposite.” —Long Walk to Freedom: The Autobiography of Nelson Mandela