August 2nd, 2020 By Christopher Smith

12 men, real men, showed up to find out what was in the BOX on humid morning.

The THANG:

Warm-Up

Run a lap up to Union and back down to AO

SSH x 15

Loose Change x 10

8 Slow Mercs

ISTs x 10

Arm Cirlces & MP

– Roll out the Alphabet Workout, where each letter represents an exercise.

Complete the exercise for each letter while spelling out your name/F3 name

Huge combo of everything from mercs to core to some lifts with the blocks

Once you completed the name, you took a lap back up to Union and back down to AO to start again.  This time, you completed the name of the PAX that you finished closest to in the run.

Repeat through as many F3 names as you could.  The only catch was the first person finished on each round, had to pick an item from the box.  These varied from a flyswatter (where you had to pretend you were swatting flies while you ran), to a frisbee (which you had to balance on your head), or a pool float (which you wore like a superman cape) or even a grabber (to pick up some trash on your route) all while running your lap up on Union St.

Mary

Shoulder taps x25

LBC x20

SuperMan/IronMan

Moleskin:

I did put a little time and thought into the workout.  I always like to add a little fun and a little flavor.  Basically, we had all laughed at Mayweather’s “predicament” over the week and I thought making fun of him too long, was just ” low-hanging fruit” (no pun intended) and it was time to laugh at ourselves a little.  In true, “Junk in a box” fashion, I made us dig through the box for some pretty fun items.  It was corny, it was cheesy, it may have been funnier if we were 12 year old boys, but everyone had a good time.  Most guys completed 4 names and laps, with one or two maybe getting in 5.  A few of us with longer names (BCR, MM, etc.) got in 3.  Overall, we all got in close to 2.5 miles or more running and got a good burn with the exercises to boot.  It wasn’t the most intense, it probably wasn’t the most fun, but it was pretty good intense fun.  I’m saving the alphabet board for a future Q and will probably save the box, even if it’s just to remember Mayweather.  May his vas deferens RIP.

It’s been a while since I Q’d at it was certainly time.  It’s also been a while since I made it out for all 4 workout days in a week.  Let me encourage you all to just make F3 a part of your routine.  You get the day started on a great note, get to hang out with some of the best guys I know, and put your workout and exercise in the rearview for the rest of the day.  As a bonus, you are up and ready to accomplish more of what God created you to do!  It’s pretty awesome.  Invite some friends, make the commitment, and just keep showing up.  That’s my plan anyway.

It’s always a pleasure to lead and serve.  Thanks for laughing (be it at me or with me) and for making the morning great.  God put us all on this earth with a purpose.  We have millions of moments, if we are blessed, to leave an impact wherever we go.  Let’s never take these moments for granted.  Let’s make an impact everywhere we go and with whoever we meet.  F3 is a great start.  Don’t stop.  Let’s take the time to help someone, be a light, and never forget the huge blessing and opportunity we have to be the hands and feet of Jesus.  Don’t just sit there; get started!

In HIS service,

MM

 

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