Bakers dozen on a Saturday!

09.26.20 at the Yacht Club

PAX:  Chumbucket, Hard Hat, Earhart, Minivan, Ambien, Brutus, Sleeveless, Gump, Singlet, Nae Nae, JV, Neutron, Spaulding-QIC

Conditions:  73 degrees with humidity!

Disclaimer: W/O at your own risk, push yourself and the guy next to you.  We are here to get a little sharper, stronger and faster today.

Warmup:  SSHx25, IW’sx15, Copperhead Squatsx20

Indian Run around Town Centre

Thang – in the small field near the playground

15 Merkins, 15 BBSU’s, 5 Pullups

14 Merkins, 14 BBSU’s, 5 Pullups

13 Merkins, 13 BBSU’s, 5 Pullups

all the way down to 1 Merkin, 1 BBSU, 5 Pullups

After your 5th round, 10th round and last round take a mosey around the long loop of the park

Not done yet!  Each PAX grab a block

1 Squat/4 Curls………..up to 10 Squats/40 Curls

1 BBSU’s with the block/4 Chest Presses……….up to 7 BBSU’s with the block/28 Chest Presses


Fluttersx25 IC



Turtle Trot on Thanksgiving Day at 9am in PD.  Advance registration at

Brutus with the Q next Saturday for flag football

Prayer: In lieu of a pray, I shared the following:

Ecclesiastes 4, “I observed yet another example of meaningless in our world.   This is the case of a man who is all alone, without child or a brother, yet who works hard to gain as much wealth as he can.  But then asks himself, “Who am I working for?  Why am I giving up so much pleasure now?”  It is all so meaningless and depressing.

Two people can accomplish more than twice as much as one; they get a better return for their labor.  If one person falls, the other can reach out and help.  But people who are alone when they fall are in real trouble.  And on a cold night, two under the same blanket can gain warmth from each other.  But how can one be warm alone?  A person standing alone can be attacked and defeated, but two can stand back-to-back and conquer.  Three are even better, for a triple braided cord is not easily broken.

This perfectly describes the fellowship and brotherhood in F3.  We are here to pick up other guys when they need it.  We get stronger physically, and more importantly, spiritually, and mentally. Many guys have shared how F3 has changed their lives and how they did not know they were missing the relationships or “secret thread” that braids us together.


-Good turnout for a Saturday

-PAX were not expecting a block workout after the Thang

-Hardhat actually showed up a Saturday w/o……and yes we still do coffee afterwards. Thx for the coffee brother.

-JV “Good one today Spaulding.  Far better than anything I’ve seen out of Minivan”

-Minivan’s reply “Still sore over that opening sprint loss I see….or is it the local legend title?

-Most of the PAX headed over to Starbucks for some fellowship and Joe,  Schnitzel joined in.

Until next time ~Spaulding

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