15 PAX showed up for #LILO at WEP this morning, not knowing what to expect.  Only thing YHC promised was ups and downs, and secretly trying to make Crab Cakes splash merlot (which he never does cuz he leaves 5-10 minutes early to catch “the bus”).  5 PAX took off for a Thursday morning run, while the other 10 stayed for boot camp up and down style.

The Thang

COP – SSH x 25, IW x 20, Windmills x 10 (only cuz Cspan loves them, yoga freak)

Give quick explanation on ups and downs of life and that all exercises today involve up and down motions.  Mosey down the path to the right. Halt at drillbit 1 and do 10 CDD, 20 sit-ups, 30 squats, plank when done.  Get back on path and mosey to playground. 15 pull-ups, 30 dips, lap around the playground, plank when done.  Rinse and repeat.  Mosey to drillbit 2. 10 CDD, 20 sit-ups, 30 squats, plank when done.  Mosey to where drillbit 3 should be.  You guessed it 10, 20, 30 plank when done.  Mosey to 4th drillbit by hill.  Go to the base of the hill.  Further discussion on ups and downs.  Life is no different than exercises.  The down part is easy in exercise while the up part is hard.  In life it’s easy to get down on yourself, but much harder to pull yourself up when you are down.  10 merkins at base of hill, run up hill, 10 burpees, then down the hill, plank when done.  10 more merkins, bear crawl up hill, 10 more burpees at the top, run down, plank. 10 more merkins, run to top and stop.  At the top of the hill is a drillbit, so 10, 20, 30, plank.  Mosey to the next drill bit for 10, 20, 30, plank.  Mosey to the next drill bit, 10, 20, 30, plank. Mosey to the base of stairway to heaven.  This time it’s Jack Webbs to heaven.  1 merkin, 5 jack webs at first light, run to next 2 merkins, 10 jack webs, up to 5 light poles.  Run back down the hill and plank.  Repeat with only 3 lights but 2-10, 4-20, 6-30.  Finish with COT and BOM.

At COT we met up with the 5 guys that ran, but before doing nameramma, YHC finishes his talk on ups and down.  Last spring break, I was up in Wisconsin, visiting my dad who had just been diagnosed with pancreatic cancer.  It was down place for me.  As was his death 3 month later in June.  What got me through the tough times being a part of F3.  Knowing guys were praying for me and there to support me helped get through this down part.  So just know if you’re down, there are F3 brothers here to support you.

Announcments – Cspan’s usually list of: 4-11 and 4-12 runs, 4-18 and 4-25 Gastonia, 5/2 – Dredd at 1 year of RH, check email for others.

Prayers – Menthol and has 95 year old grandma, Duggar and his famiy/living situation as they renovate home (M due in a little over a month, Flattire and his M and she goes through breast cancer treatment, IKEA from Isotope and the passing of his M Tiny Dancer (FIA) from an accident over the weekend), safe travels for PAX traveling over Spring Break

Moleskin – Always an honor to lead this group of men.  Sometimes I come up with hard workouts and then try to fit a message into it.  Today was message first and make the workout fit the message.  I hope everyone enjoyed the message as much as the 10, 20, 30 plank.  When you’re down, sometimes all you need is to get a hold of one of your F3 brothers to help lift you back up.  Whether it be in a workout or in this thing we call life.  Be there for each other.  Lock Shields.