F3 workouts have been a staple in the first hour of my day for about 8 months now.  I have been honored to Q on five of those occasions but this is the first time I have written a Backblast. I know, shame on me.  So here is my attempt to recap what 15 men left out on the asphalt today…

After the usual disclaimer that I am not a professional (just play a doctor on TV), 9 PAX left for some boot camp fun while 6 men trudged out with their RUCKS.  On several occasions our paths crossed and it appeared that the RUCKERS were getting their money’s worth.  As for the boot campers we executed the following:

Warm up to combat the chilly air

Mosey over to Target were we did the “old fashioned” defensive slide basketball drill.  Every Red Ball was an opportunity to switch directions.  (2 rounds)

Mosey over to traffic circle: Bear Crawl around it

Mosey back to Target: Lunge and Crab Walk.  Alternating at each Red Ball.

Mosey around back to the ally:  Merkins – Sprint – Abs

• Series of Merkins (regular | wide | ranger | diamond) with sprints and Ab workout (LBC | Freddy Mercuary | Flutters | Rosalita)

Mosey to the fountain: Partner Fun

• Step ups
• Dips
• Squats

The other partner ran down around traffic circle and then switch

The Finisher

I asked the PAX if they wanted to finish easy or leave stronger.  It was unanimous vote (hands) to finish strong (although there was some mumblechatter suggesting otherwise)

• 8 – 40 yard sprints

Each sprint was an opportunity to improve one degree better.  Each man challenged themselves and left better than when he arrived.

COT (Circle of Trust)

I shared at COT about how Abraham held his staff up in the air during the battle between the Israelites and Amalekites. And as long as his staff was in the air- the Israelites were winning.  When his arms grew tired and his staff fell – the Amalekites were winning.

Along his side, Abraham had 2 people, Aaron and Hur.  These two guys grabbed Abraham’s arms and helped him hold them up.  As a result the Israelites defeated the Amalekites.

We all have the opportunity to hold each other up.  We all face trials and tribulations and it is the support of others that help us overcome them.  So I encourage to look around and find the arms of PAX that may be fighting their own battles and help hold up their arms.  Together we can all be stronger.

Special Note:  We had a fantastic experience at 3rd F this morning.  As we were stuffing our faces with fried chicken to counter balance the workout we just had, a gentleman entered the room.

He explained that he had been noticing our workouts on Friday mornings and had asked the manager about our group.  She informed him that we workout every Friday and that we met for bible study afterwords.  He further explained that he used our group as an example in a devotion that he led at his company (Samartan’s Purse – Operation Christmas Child) and how we were exemplifying what God had called us to do…Strengthen both your minds and Body.

He encouraged us to keep setting a great example and reminded us of the impact we have with our daily actions.

Turns out that he and his wife are heading to Iraq for missions and later this year will be going to Alaska to work with wounded Vets.  He accepted our offer to pray for him and it was he that left with a blessing as well.  God Rocks!!