PAX- Icy Hot, Tube Socks, Sven, Convoy, Honey Stinger, FDIC, Arm Bra, Saul, Cosmo, Gunner, Khakis, Slow Pitch, Slick, Stella, Tater Tot, Captain Planet, Wait Time, Cataracts, Diablo, Ice T, TC, Sparty, Side Dish

Q: Roadhouse

I arrived at Regency Park around 4:50 AM. It had been a while since I had been there and I wanted to get a feel for the dimensions. I had a grinder planned but wasn’t sure if it should be a two man or a three man version. When I asked my man slow pitch last night he just sent me the music video for the Blind Melon song, “Three is a magic number.” Message received my brother! A three man it will be. I got my weinkes set out and headed to Paradise.

As 5:15 got nearer my heart was getting full as some of my favorite people in the world pulled into the parking lot or finished up their pre-run. At 5:15 we had 22 people. I went through the intro: Welcome to F3, 3 Fs, 5 core principles, mission statement. I then told the crew that this would be a non-traditional Paradise workout and there would be no grotto, no mosey around the lake. Instead, we were going to grind…

We moseyed around the building to the North lot and circled up for warm-a-rama.  


SSH- Silent 15 IC

Big Ones 15 IC

Imperial Walkers 15 IC

Slow Pitches 15 IC

Sun Gods 10 each

During Warm-a-rama, we added 2 more PAX members. We were at 24 when I told the PAX to take the hill. The group took off up the back hill into Regency. I am not going to lie, it has been a while since I have ran this hill and I felt every step. I was the 6… and I would be the entire workout. There was great mumblechatter as the PAX reached the top.

When we reached the top of the hill, we circled up for the Pre-Thang. Merkin Mania was on the menu.

Pre Thang:

10 Merkins

10 Werkins

10 Rangers

10 Chuck Norris

10 Merkins

10 Werkins

10 Rangers

10 Chuck Norris

The PAX took turns counting off the merkins. As we wrapped up, there was a collective groan as we all rose to out feet. I then counted off the group into 3s and explained to them the 3 man grinder that was about to ensue.


3 man grinder  

Station 1:  Planter #1


Air Squats

Heels to Heaven

Cherry Pickers

Copperhead Squats

Starfish Crunches

Carolina Dry Docks

Jump Squats

Gas Pumpers

Air Presses

Station 2: Planter #2


Step ups



Bulgarian squats

Third person will run the path between planters while the other.

The grinder went well. There was lots of time to mumblechatter and great energy in the park. I heard stories and laughter and lots of “atta boys”.

At 5:50, Omaha was called and we all convened around planter #1. The mood was jovial and the smile on my face was large. We moseyed down the hill and circled up around the shovel flags. We were done. We had finished. And we did it together. I again, was the 6.

Name-a-rama went off without a hitch. Everyone looked gorgeous.


Respect Pop Up tomorrow morning at Paradise

Prayer Requests:

Honey Stinger’s Dad is struggling with Covid. Pray for him.

Sparty’s 7 year old is starting wrestling tonight, its out of his comfort zone. Thatta kid.

There are 6 Utes (Youths) who are giving speeches tonight for the Boys and Girls Club Youth of the Year award. Keep them in your thoughts.


I have recently found myself frustrated at work as responsibilities were given and then take away. I could not figure out why it was bothering me so much until I was on the couch watching an episode of Parks and Rec. Ron Swanson was talking to Leslie Knope and said to her, “Stop chasing applause and acclaim, that way lies madness.”

I watched that scene 7 times and the quote kept hitting closer and closer to home. What I realized was that at work right now, I was chasing applause. I wanted to the spotlight. I wanted to be the star. And that is just the wrong reason to do things.

Upon further reflection, I realized that wasn’t just the case at work. I often find myself doing things for the credit, for the attention and I was so bummed when I realized this. If you are doing something for the applause, reflect on if you should be doing it all or if you need to change the reason you are doing.

Because if you are chasing applause, that way lies in madness.

My man Stinger took us out in prayer.

Guys, on a side note, I have been struggling lately; frustrated, sad, feeling overwhelmed and hopeless and this morning was everything i needed. Thank you for always picking me up when I am down.

I love you all!


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