Partner Up; Up Mountain.

QIC: VSquared

Date: 08/30/2018
PAX: Back Pew, Best in Show, Care Bear, Candu, Fissure, Flemish, Free Candy, Kodak, Moondance, Ringwald, Shortcut, Speed Bump, Sundance, Sunshine, Whittler, Wort
AO: Hill City


No rain, a little muggy, no complaints

The Disclaimer

This is a free, volunteer, peer lead workout. I am not a proffesional. I have no knoledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. Do not get hurt, but if you do we will carry you to your car if necessary.


  1. Abe Vigoda (or what I like to think of as Don Quijote)(Slow stretched or Old Man Windmill)
  2. Side Straddle Hop:
  3. Cotton Picker
  4. Windmill
  5. Arms up and keep them up!
    1. Forward Arm Circles
    2. Backward Arm Circles
    3. Cherry Pickers
    4. Overhead Press
    5. Recover in a Wall Sit (tell guys to give me ten counts)
  6. Piriformis stretch (introduced by Candu)
  7. Mountain Climbers (start slow cadence then go regular rate)
  8. Double time Side Straddle Hops straight to moseying to next place (Mt. Midoriyama, my least favorite and the most functional place in the park)

The Thang

Partner Up; Up Mountain.
(Partner up, both start at the base of the steps and move in two waves.)

  1. At base of marsh steps starts on 310 “Ballerina toe squats” as the person does an abyss push ups alternating sides then box jump up all steps when they are at the top they call out their partners hospital name, age and F3 name, and they start their ascent at the top person keeps doing dips.
  2. Gather at the base of Mt. has one man start on 310 LBCs while the other does Bearpees (burpee with 4x bear crawl) up the hill to the top and jog down to the base of the steps.
  3. Finally, start 310 dips on the benches while the other guy Burnie Sanders the slide Hill then jogs down around it to their teammate who switches out.
  4. Once all teammates are done they hold a plank while other finish.

No time for Mary.


I’m turned 31 yesterday and have learned a lot over the last decade moving through my twenties. The least of which was not through my struggle with pron and sex addiction.
When I started getting more serious with my girlfriend in College I didn’t know what to do with the sexual tension that arose, though instead of turning to close friends and mentors and pulling back I turned to masturbation and soon after that porn. That was the slickest slope I have ever slid down. Shit, I had no time to consider what was happening or what I was coping with or how porn started to become where I went with all the tensions in my life. And then came the stunted emotional growth and atrophy from years of running with my emotions and justifying my mechanisms of coping.
But I got to where I could manage it somewhat. Sure, I had bad days and weeks sometimes, but I would get back under control. I wasn’t addicted and all my marital issues were mostly due to my wife …
I think many of you can see right there that something was wrong. But for years I knew the right words to say, I could articulate my feelings and lead those guys close to me into believing I was doing fine; I was in control. But inside I was allowing shame that I had developed as a junior higher in a family who didn’t talk about the hard things to push me into resentful hurt, sad self-pity, and lonely apathy.
It was late 2016 as a dream company and several hard years of work started to take a turn that I both didn’t like and couldn’t control that I started to cope harder with this mechanism of dopamine release and try to take full control over my life: I was going to exercise, I was going to read the Bible more and memorize scripture, I was going to get better at bearing my knuckles down on the housework that would make me a better husband – and in the meantime I’d jack-off on occasion to release the tension. I was going to pull up my bootstraps and fuckin’ kick life’s ass just like I felt like my ass was getting kicked.
Well, I’m not the most disciplined person in any of those areas, and try as I might I kept needing a little more excitement to make up for the areas that just weren’t working the way I intended. In a short span of 2 months, I went from a porn addiction to nearly losing my marriage of 5 years (relationship of 8 years), hurting my family and friends, risking exposure to STDs and being arrested, dragging my Saviors name through the mud, and jeopardizing all the ministry that I was doing in our community.
Though I did not know it at the time, I risked hurting you all who live in and fight for our community. And for that, I’m sad and sorry.
At that moment when I had sunk my deepest yet, I suddenly felt out of control realized where I was at and how far from OK I really was. I realized that just like King David the same man I said I would never be is who I had become. And God was opening my eyes. Out of desperation, I went straight to my Pastors that night and through their counsel and loving though stern discipline went to my wife and my accountability partners. That was the hardest 6 hours of my life.
My wife had known about porn but given me space to deal with it as I said I was. She hadn’t yet aligned my terrible attitudes around serving her with my struggling in that area and my suppression of feeling underlying my addiction. But this did it. This was way different. My actions caused a sudden trauma that is indescribably by me and will echo in her for the rest of her life. And, unlike before that action, the situation was out of my hands now.
By God’s grace through my wife and ironically the same steady midline emotions she always drives me crazy with my wife held on to me and in doing so gave me a tangible illustration of grace that changed my life from the inside out.
Recovery personally, in my marriage and with my Lord and community has not been easy, but it beats the shit outta addiction. I can be in recovery openly and get encouragement and help from those around me; not so with addiction. I have a long way to go, but I am back on the path now and more in love than ever with my wife, my God and the process of becoming more like I was created be until he sees fit to bring me home.
There are many things and people that play parts in my recovery like my wife, my Bible, my Church, my Counsellors, and a men’s group for sex addicts I attend at Roots Counselling (FreeCandy being a major one of those group members and the reason I’m here), and F3 plays a significant part in my recovery, from the aspects of fitness, fellowship, and faith, and in giving me routine and a place to practice and be challenged in accountability in both directions.
By that I mean that I both get to be held accountable and challenged to be vulnerable and hold those around me accountable and accept their vulnerability.
And that’s what I want to encourage in you all. Open yourselves to being vulnerable physically as you consistently attend workouts, emotionally as fellowship and honestly present where you are at, and spiritually as you freely converse about all holistic aspects of life.
So, too, must you be willing to hold those around you accountable as they open these areas of their life up before you. Not harshly, but gently listening and curiously engaging (basic open-ended questions) to whomever you find huffing and puffing or sipping a pint beside you.
These people around you and in your workplaces (the other men most appropriately) and in your homes are so much more like you than different and are all fighting battles of their own. If you just take a little time to open up and engage well the blessings are abundant, holistic, and impact not only you but everyone else that’s touching you.
Be those Men, be accountable. Partner up and keep working your way up the mountains that life presents you.
P.S. – thanks to those of you who held me accountable in finally getting this posted, I’m committed to doing it more quickly next time!


I never thought we would make it through the whole workout, but we did and I got so pushed in the process!