• When: 08/04/18
    • QIC: Canseco
    • The PAX: Red Stripe, Red October, Kindergarten Cop, Ironsight, Mr. Rogers, Jelly, Trinity, Kenyan, Scarecrow, Socrates, Peach

This backblast is long over due.  However not forgotten.  Ever since 8/4/2018 at 7 am I have been mulling over and thinking about this particular morning.  The perfect example of what F3 is all about took place on this foggy humid day at The Patriot.

We moseyed down to the track for a Warm Up:

  • SSH
  • LOR
  • ROL
  • Wind Mills
  • Honeymooners
  • Plank

We then ran to each corner of the track where we did various reps of the following in Cadence.

  • Low Slow Squats
  • Mt Climbers
  • Merkins
  • Shoulder Taps

We moseyed back to where we started.

The Thang:

Partner up. While one partner ran a 100 and back.  Each pair kept running until a cumulative amount of reps were achieved of the following:

  1. Flutters 250
  2. Squats 250
  3. Merkins 150
  4. LBC’s 300
  5. Bobby Hurley’s 200

We covered about 3 miles when done.


What happened:

We had a group of all speeds, strength, and ability and everyman completed this workout and left nothing on the track.  Without saying a word the 6 was picked up constantly and no man was left doing an excersize alone.  Words of encouragement and motivation were audible for all to hear.  I found myself just basking and soaking it all in as if it were my first workout.  Simply put,  I was blessed by being there and apart of something larger than me.  Leading never fails to teach and bring leadership to the surface.  It is what we were born for.

Ephesians 4:13-16 English Standard Version (ESV)

13 until we all attain to the unity of the faith and of the knowledge of the Son of God, to mature manhood,[a] to the measure of the stature of the fullness of Christ, 14 so that we may no longer be children, tossed to and fro by the waves and carried about by every wind of doctrine, by human cunning, by craftiness in deceitful schemes. 15 Rather, speaking the truth in love, we are to grow up in every way into him who is the head, into Christ, 16 from whom the whole body, joined and held together by every joint with which it is equipped, when each part is working properly, makes the body grow so that it builds itself up in love.


Thanks again men for being an example to follow.  #leadersleadingleaders

Prayers and Praises







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