Don’t say a thing

    • When: 06/18/18
    • QIC: Canseco
    • The PAX: Green Peace, Jack Hammer, Anchor Bar, Herbie, Walker, Blueprint, Big House, Boomer, The Big Fundamental, Smokey, Pink Panther, Rosta, Chisel
  1. First time on Q at The Commons.  There is something freeing about Friday morning workouts and I especially had a long week as it was.  I was looking forward to burning off some steam with my brothers in the Gloom!  So, I had a plan and we got to it.



Warm Up:


Stay in Plank

Right hand to the sky

Left Hand to the Sky

6 Inches

Stretch in Pipe Press Position

We discussed 5 Core Principles and mission of F3 during the warm up.  “The Mission of F3 is to plant , grow and serve small workout groups for the invigoration of male community leadership.”

F3 Workouts are:

Free of Charge

Open to all men

Held outdoors rain or shine heat or cold

Led by men who participate in the workout in a rotating fashion, with no certification needed.

End with a circle of trust.


The Thang:

We moseyed down Cherry Road to the Winthrop Coliseum and gathered at the entrance to the first parking lot.  Made sure the six was in.

Jail Break to the hill at bottom of Coliseum then Bear Crawl to the top.

From here we partnered up for reps of the following exercises while one partner lapped the Coliseum.  Running around the Coliseum was the timing mechanism and each partner had to perform each exercise.

  1. Freddy Mercury’s
  2. Flutters
  3. Shoulder Taps
  4. Merkins
  5. Squats
  6. Diamond Merkins

We moseyed back to The Commons where Walker led us in The Pledge of Allegiance under the Flag.

Jail Break to the COT.

I had a lot on my mind and was glad it was Friday so I failed to share my thoughts on this beautiful morning with the PAX.  To be honest I didn’t feel like saying much of anything.  I really just wanted to take it all in.  I learned that sometimes we don’t need to say anything but just need to be in the company of our brothers in the gloom.  The simple practice of gathering together and breaking a sweat is soothing to the soul.  When I look at each of you I see myself looking right back at me.  Its then that I realize we are all connected and have everything in common.

I just want to say thanks for being there!

Acts 4:32-35 English Standard Version (ESV)

They Had Everything in Common

32 Now the full number of those who believed were of one heart and soul, and no one said that any of the things that belonged to him was his own, but they had everything in common.



Prayer and Praises


Thanks for the opportunity to lead Blueprint!






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