Twin Peaks

QIC: VSquared
Date: 01/10/2019
PAX: Back Pew, Black Hat, Candu, Care Bear, Cowbell, Dirk, Free Candy, Geyser, Hobo, Iron Butt, Laces Out, Pink Panther, Prosciutto, Ringwald, Roadhouse, Sunshine, Uncle Fester, Venus
AO: Hill City


Not raining (and 28 degrees).

The Disclaimer

This is a free, volunteer, peer-led workout.
I am not a professional.
I have no knowledge 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.


Warm-Up (@Circle of Sacrifice):

  1. Side Straddle Hop x50 (in cadence)
  2. Windmill x20 (in cadence)
  3. Nipple Scrapper Merkins (one arm at a time, scrape those nipples!) x20 (in cadence)
  4. Willie Mays Hays
  5. Mosey around the loop
    1. Ass Kickers
    2. High Knees
    3. 75% run to under bridge by rocks (select one for each hand)
  6. Arms Up!
    1. Little Arm Circles forward x10
    2. Little Arm Circles backward x10
    3. Shoulder Press
    4. Put your rocks back
  7. Mosey to between Mt. Mydorihama and the sled hill.

The Thang

“An End to Mountain Neglect!”
Twin Peaks

    1. This is an OYO section.
    2. Burney Sanders up the Mt. on the right side;
    3. Bearpee back down on left side;
    4. Mosey to the base of steps;
    5. Do alternating Dips the Incline Merkins back up the steps (17 dips, 1 Merkin, next step; 16 dips, two merkins, next step; etc);
    6. Sprint up and over the peak of the Sledding Hill to the last flat area just over the peak;
    7. Buddy Carry a friend back down the long way around;
    8. Sprint back up and over hill together;
    9. Buddy Carry the other man down.

Circle of Mary, in which ## different HIM called out core based exercises starting with American Hammers, and including some awesome core betterment.


You have all heard that life is a bitch, and that is right at times. But what I want to talk about today is how life is also a race.
It’s not a race that you know the end of despite small milestones being made apparent which means that you have to fall in love with the process. F3 has played a big roll in helping me do this, but what makes this possible is that I have hope in the outcome based on the faith given me by what I believe to be a consistent, present, God. But faith is not natural, at least faith in things outside of ourselves and those things that we think we can control.
Yet, as I have tried that way of living my life I can say with certainty God’s way is far better than my own – which has nearly led to my destruction, “but for God” (the way all the best parts of our stories start!). So next time you come upon something that is unpleasant, difficult or downright nasty, don’t despair there is a God who is not removed from your situation that is there to rescue you while allowing you to be stretched and grown. I admit that can be hard to see especially since the nondestructive I’m speaking of permits death in this life, but the more times I enter those situations the more I am convinced of God and His active roll in my life and your lives.
“But what does it say? “The word is near you, in your mouth and in your heart” (that is, the word of faith that we proclaim); because, if you confess with your mouth that Jesus is Lord and believe in your heart that God raised him from the dead, you will be saved. For with the heart one believes and is justified, and with the mouth one confesses and is saved. For the Scripture says, ‘Everyone who believes in him will not be put to shame.’” – Romans 10:8-11
And again,
“Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness. And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing. If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him. But let him ask in faith, with no doubting, for the one who doubts is like a wave of the sea that is driven and tossed by the wind.” – James 1:2-6
That is a confession of the reality of God, His faithfulness and our necessity of that. God provides redemption and has shown this throughout history in many leadership characters like Abraham, Moses, David, Boaz, Joseph and eventually Jesus (the most backward of them all!).
I commend you to take faith in a faithful God and, being mindful but not stuck in our pasts or worrying about our futures, lean into the race thats before you today.


Downward Bearpees are freaking hard!


Candu’s anniversary Q is on Saturday!