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QIC: Whittler
Date: 04/04/2019
PAX: Pumpkin, Prosciutto, Truck Yeah, Hasbro, Snowflake, Ducktales, She Shed, Hector
AO: The Huey


Mild with a smell of ground pepper in the air


The Huey PAX began by taking a mosey around the walking track, stopping at each 1/4 to do descending 4x4s (4, 3, 2, 1).  We then circled up for the real warm up

Windmill x 12

Willie Mays Hays x 12

Imperial Walker x 12

Cotton Pickers x 12

Arm circles, both directions x 12

Cherry pickers x 12

Plank x 12

Plank Jack x 12

The Thang

We moseyed to the big parking lot
4 corners escalator (Run between each corner):

Corner 1 – 10 merkins

Corner 2 – 10 merkins, 20 flutter kicks

Corner 3 – 10 merkins, 20 flutters, 30 jump squats

Corner 4 – 10 merkins, 20 flutters, 30 jump squats, 40 LBCs

De-escalate – above exercises, repeated in reverse order with Bernie between but this time exercises done in cadence

Mosey to playground for some swinging

PAX take their turn doing swing crunches x 10 while other PAX do LBCs to failure

Mosey around the track and head to the picnic tables

Dips x 12

Incline merkins x 12


Freddy Mercury x 12

Hollywood x 12 per side

Flutter kick x 12

Heel touches x 12

Pretzel crunch x 12

Reverse Pickle pounder x 12

Low plank x 10


While picking random Scripture earlier this week, I came across a verse in a book that I seldom read, Zephaniah.  Interestingly, there was a verse underlined on that page:  “Seek to do what is right and to live humbly” (Zephaniah 2:3).  This really spoke to me and I thought it was very appropriate for the mission of F3.  Whether Christian or not, something can be learned from this verse.  Simply words to live by that have a huge impact.

First, seek to do what is right.  This should be our goal with each action, each and every day.  If you stick to doing what’s right, you can’t go wrong.  Even when no one is looking, seek to do what is right.  If we all did this, the impact would be enormous

Second, live humbly.  It took me a minute to decipher what was meant here.  To me, living humbly follows with one theme of F3, recognizing that you are not the end all be all, there is a higher power.  I am blessed beyond anything that I’ve ever deserved and I did nothing to earn it.  I am humbled when I think about the infinite blessings each and every day that I’ve done nothing to deserve.


There were lots of noxious gases being admitted during the workout.  Some may or may not have been blamed on the lady walking by us.  Ducktales mentioned the GrowRuck interest form no less than 73 times.  Several PAX need new alarm clocks. 


F3 Lunch tomorrow!  Bea’s Restaurant, 4500 Dodds Ave at 12

GrowRuck Interest form is out there

Go Ruck events the first weekend in May

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