The Bench (Leg Day)

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

The Pax: Squirrel, Scout, Dockers, Beano, Magic, Striker, Josey and Lookout!

The Scene: Praying for a bit more rain to wash the dad-gum pine pollen out of the air and off the streets…and still a great morning to be out in the Gloom

Warm Up: Should’ve done it before we started

The Thang:    

As Lookout commented, “why is he wearing gloves for leg day?” we mosey’d around the AO and stop at the playground for – some Belly Aiken Abs

  • The 100
  • 10 Xs & Os
  • 20 WWII Situps
  • 30 Freddy Mercury’s In cadence
  • 40 Flutter kick In cadence
  • 40 Side leg raises (ea side) In cadence
  • 30 LBCs In Cadence
  • 20 Heels To Heaven In cadence
  • 10 Hello Dolly
  • The 100

Thanks to Scout for singing Olivia Newton-John to us as we did the side leg raises (everyone’s absolute favourite)

To the B-Ball courts 

Round 1

  • Squats                                 40
  • Lunges                                40
  • 4 count Squat pulse          40
  • People’s Chair                    1 minute

Rest 45 seconds

Round 2

  • Squats                                 30
  • Lunges                                30
  • 4 count Squat pulse          30
  • People’s Chair                    1 minute

Round 3

  • Squats                                 20
  • Lunges                                20
  • 4 count Squat pulse          20
  • People’s Chair                    1 minute

Beano had his Private eyes, they’re watching you (Scout), They see your every move…

Round 4

  • Squat & double punch    30 seconds
  • Rest 15 seconds
  • Squat & double punch    30 seconds
  • Rest 15 seconds
  • Squat & double punch    30 seconds
  • Rest 30 seconds

Mosey around the AO and stop at the Parthajohn

  • 1 Minute Wall Sit
  • 20 Jump Squats
  • 1 Minute Wall Sit
  • 20 Squat Thrusts
  • Circle up for some Howling Monkeys.  Everyone performs Monkey Humpers while we cycle down the line of pax each doing 5 Burpees, followed by the next person and so on.  Don’t let go of your ankles!

Calf raises – 100 calf raises OYO

Announcements/Prayer requests:  Squirrel lead us out in prayer. 

  • Continued prayers for God’s healing balm for Roadhouse as he recovers from skin cancer work he had done.
  • Prayers of Thanksgiving for Josey. He reminded us all that it’s good to stop what we are doing and see someone.
  • YHC asked for prayers of healing for my 2.0. She had the van run over her and is in a lot of pain and appears will need many surgery’s for her knee.  I also ask for the peace that goes beyond all understanding for myself….keep the small things small men!  We don’t know what comes first the dawn or our (or our loved one’s) last breath – hold ’em close and love them!



No….not the Chair, although that is a fantastic song by one of my favorite singers!

Well, excuse me, but I think you’ve got my chair
No, that one’s not taken; I don’t mind if you sit here
I’ll be glad to share
Yeah, it’s usually packed here on Friday nights


Driving to work I saw a bench beside a tee box at the Knollwood Golf course.  Nothing spectacular, just a bench.  Probably put there beside the tee box to allow folks to sit while they wait for the group ahead to putter along (pun intended). I used to think benches were a place to sit a spell and rest, maybe after a long hike with the M, or after a stroll in the park and chat a while. 

Now I don’t see the bench that way anymore, at least not just for resting.  Now I see a place to do dips, or incline/decline Merkins, step ups…and still there’s the use for  catching up with an old friend. 

F3 has transformed the bench…or me. 

How has F3 opened your eyes to those ordinary things in life?  Those commonplace things we walk past every day and potentially take for granted?  Like…your wife, 2.0’s or your faith?  I used to throw “see ya tonight” or “Love ya” over my shoulder as I was heading out to work.  Or I’d throw out some weak-ass prayer when I needed something.  Not anymore!  That sh*t stopped a while back.  Life is precious and fragile. 

The bench can be just a bench – for a time.  I beg you, reframe the familiar; work, wife, kids, enemies, whatever.  Try the exercise of reframing.  Take the mundane (interactions, prayer, relationships) in your life and create something



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