Squirrel’s Five-Year Anniversary

Five Pax, took the Daily Red Pill (DRP) this morning and got better because for it.

The Pax: Squirrel, Scout, CPT D, Neo, McFly

The Scene: a thick morning mist covers the landscape

Warm Up:  Had to do it OYO before the beatdown

The Thang: Shovel Flag / Start Point

The F3 Workout deck made its appearance once again.  So…just to be clear, you do add a 10 to the card number!

Also, this is a table SAW to the left and a table to the right.

And so it began.

  • 6 +10 (16) Jump lunges
  • 200M run
  • 90 seconds high plank
    • 200M run
  • 10 (+10) Rosalita’s, In Cadence (IC)
  • 200M run
  • 100 calf raises
  • 200M run
  • 5 +10 (15) Hand-release-release Merkins
  • 200M run
  • 25 Diamond Merkins
  • 200M run
  • 6+10 (16) Wide arm Merkins, IC
  • 200M run
  • Bear crawl the length of the parking lot and back to the table
  • 200M run
  • 8+10 (18) Squat Thrusts
  • 200M run
  • 25 Shoulder taps IC
  • 200M run
  • 20 Incline Merkins IC
  • 200M run
  • 5+10 (15) Standing lunges, pairs
  • 200M run
  • 4+10 (14) Carolina Dry Docks IC
  • 200M run
  • 7+10 (17) Monkey Humpers IC
  • 200M run
  • 25 Burpees


  • QSource re-starts tomorrow, 14 October with The Jester.
  • Baby Lucy is walking now! 😉

McFly lead us out in prayer

MOLESKINE:  Five Years

  1. The workouts are free of charge
  2. Open to men of all ages and fitness levels.
  3. The workouts are held outdoors — rain or shine, hot or cold.
  4. Men who participate also volunteer to lead the workout in a rotating fashion, with no training or certification necessary.
  5. We end in a Circle Of Trust

YHC was humbled by the number, five (coincidence? I think not) of men who showed up to my 5-year anniversary Q.  Only a group of committed–some would say crazy — and accountable men would arrive cheerfully for a workout to sweat it out and crawl around a parking lot for 45 minutes with YHC as leader.

Although I am celebrating five years of brotherhood in F3 Sandhills, this is all about each and every one of you.  I would not be here, 5 years later, still standing, and pushing myself without my brothers.  Early on it was to help me as I mourned the loss of my son Lucas…then it morphed accelerating my fitness, fellowship and faith, I was earning friendships (Get Right).

So many great memories over the past five years, it’s impossible to list them all. Like many others, the workouts in crazy weather or BRR legs in the middle of the night, Spartan Races, QSource and more have generated a common bond that only F3 brothers share. 

However, what stands out to me is how you all surrounded the men in need during the most difficult times in their lives.  That has shown the real power of F3.  We’ve been given this incredible gift of life, and a brotherhood that keeps watch over each other. Make it a point over the coming days to reach out to a Sandhills Pax that has not posted…just to connect and encourage. Our lives are fragile and precious and so worth living. We impact others many times without realizing it

The more I hang around High Impact Men (HIM) and the more I hear the encouragement, see the impact and feel the love I can’t help but Live Right.  I’ve learned how to be a friend and my faith is broader and deeper than ever.

I am stronger than I have ever been because your iron sharpens mine, and because of my ShieldLock.  I know I can live One day closer to living upstairs because I have the strength of hundreds.  Thank you for the continued support, in and out of the gloom…I would not be here if not for all of you!

I have swept away your offenses like a cloud, your sins like the morning mist.  Return to me, for I have redeemed you.

Isaiah 44:22 – NIV

We come to the gloom to live life, to get a workout in and to have a place to speak Truth to our brothers.  Sometimes we even have our offenses swept away in the gloom from a listening ear, a prayer that touches our heart or a pat on the back.  Never Take Anything For Granted. Know there is Always, Always, Always Something to be Grateful for.  Humbly Yours-


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