Date: June 21st, 2023

PAX (6): Black Tuesday, Busser, Echo, Mr. Hanky, Sundance, Pork Chop

FNGs: None

AO: The DangerZone

QIC: Busser

Conditions: Mid 60’s and clear, cooler than the other days this week 

At 5:15am, YHC welcomed the PAX to F3, F3 stands for Fitness, Fellowship, and Faith. I then covered the 5 core principles, the mission statement, the credo, and the disclaimer.

Disclaimer: I am not a professional, modify as necessary. There is a real risk for injury, let’s not get injured today. 


We moseyed from the shovel flags to the north end of the track and completed: Chinooks – 10 IC forward, 10 IC Backwards; Big Ones – 10 IC, Tappy Taps – 10 IC; hamstring stretch in Tappy Tap formation for a 10 count.


5:20 We moseyed over to the hill on the north side of the stadium and completed 10 air squats followed by bernie sanders up the hill, jog back down. We completed this 3 times to get the legs fired up. 

After that we moved over to the north goal line on the field. We crab-walked 100 yards to the south goal line, stopping every 10 yards to do 5 dips. Once we all finished that, we bear-crawled back to the north goal line, stopping every 10 yards for 5 carolina dry docks.

The Thang:

5:35 There were cones setup on each corner of the field at the goal line/sideline intersections. We completed the exercises at each station as a group (except for station 4) and then moved to the next station either as a run or a karaoke. 

Station 1: 15 heels to heaven, 15 flutter kicks, 15 LBC’s all IC; run to station 2

Station 2: 15 alternating shoulder taps IC, 15 diamond merkins, 15 werkins; karaoke to station 3

Station 3: 15 bonnie blairs IC, 15 bobby hurleys, 15 monkey humpers IC; run to station 4

Station 4: 15 burpees OYO; karaoke to station 1 and al gore until the 6 arrives

We completed this circuit two times


We completed 30 IC LBC’s followed by one round of sarpy slammers

Name-O-Rama: all pax listed above were present.


Respect pop up tomorrow

Prayer Requests:

Prayers for Ditty in his mental battle

Black Tuesday’s co-worker Randy and continued good news

Healthy arrival of Sundance’s baby


A reminder to be intentional.

By intentional, I mean to be deliberate and calculated, and purposeful.

I struggle with this. It’s hard when you are busy with kids and work and chores to not try and rush through tasks to get on to the next thing. I find when I’m rushing to get things done, I don’t get the satisfaction or reward for doing those things. Granted not everything is going to be rewarding, but some things that are “routine” still should be.

Specifically, for me, I think about bedtime for my kids. My kids are at an age right now where they still want and need me to help get them ready for bed, read to them, sing to them. This isn’t going to last forever and I’ll miss it when it’s gone. I need to be more intentional when it comes to how I approach that so it’s rewarding for both me and my kids and not just part of the daily grind that I’m rushing through to get on to the next thing.

That’s an example but take the message and think about something in your life that could benefit from being more intentional in your approach.

Busser closed out in prayer.


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