Work travel has been ridiculous as of late, causing me to have to get replacement Q’s way too often (thanks to the Pax for stepping up).  While I have enjoyed meeting Pax from across the F3 Carolinas, it was great to be home much of this week.  When Zima asked me to cover for our wounded brother Cable Guy (get back soon!), I jumped on the opportunity.  I am so honored and humbled to lead such a great group of men.

Weather: Balmy 41 degrees (joking)

Clock struck 5:15 and we were off.

The Thang:

A lap around the carpool drive with some high knees, butt kickers and karaoke to shake off the morning chill.  Ended the warm up lap down in the Pantheon Amphitheater (we need to come up with an appropriate name for this area),

COP:

• Windmill x10 IC
• Imperial Walker x10 IC
• Mountain Climber x20 IC
• Planking – all different varieties (left arm, right arm, 6-inches)
• Side-straddle Hops x30 IC

Merkin Ladder, also known as pure torture.  Run up to top sidewalk for 20 merkins, back down for 19 merkins, repeat until to 0.  210 Merkins if you are counting.  We were all disappointed that FishSticks wasn’t in attendance to join us, as he has created this monster of merkins.

Mosey to the playground behind Pantheon.

15x dips coupled with suicides on the basketball court x4

Mosey over to the parking lot on the side of Pantheon.

Lucky 7 (Thanks for the inspiration in your backblast, Longshanks).

• 7 Squats
• 7 Mountain Climbers (3 count)
• 7 Carolina Dry Docks
• Lap around the nascar track (all lefts)
• Rinse and repeat 7 times

Perfect timing as the lights came on as we moseyed back over to our launching point.

COT:

Announcements

• F3 Bicycle club starts Saturday, 7am, Baxter Starbucks
• Nun Run in Rock Hill – April 9
• Lake Wylie launch – April 9
• May 21 Fastest 5K
• May 21 Cannoli Run

Prayer Requests

• Safe travel for those traveling for work and/or spring break
• Focus – work and personal
• For Smokey during a very trying and challenging time at work, prayers for patience and clear vision for a resolution
• Patience

It was a true honor and pleasure to lead the pain this morning.  I often think back over the last 7 months and am amazed at how much my life has changed due to F3.  Upon first glance at F3, I dismissed it quickly thinking it wasn’t for me.  Who gets up that early in the morning to exercise? I was a runner and was fairly happy with my running, but I knew something was missing.  I HATED doing core, but knew it would only help.  Now, I hate when I miss a workout and realize that F3 is exactly what I needed, getting stronger, physically, spiritually and as a dad/husband. If you haven’t had a chance to participate in the 2nd and definitely the 3rd F, give it a shot. You won’t regret it.

Thank you for all the support and encouragement and the motivation to prove the rumors of my hatred for merkins as false! I knew what your plan was all along, FishSticks!