Fitness, Fellowship, Faith

Day: December 20, 2022

Deep Roots

The Site Q reached out with a series for the month on Living Third and YHC was honored to get a chance to lead.  8 PAX scampered all over Cramer Woods for a high mileage bootcamp courtesy of Fred’s 2 Feet.  Here’s what I remember:

The Thang:

  • 10 x Toy Soldiers (IC)
  • 20 x Elwoods (IC)

Hot start on the track for a Wolfpack Warmup, a YHC staple at TRB.

  • Half a lap
  • 10 x Don Quixotes (IC)
  • Half a lap
  • 10 x Hillbillies (IC)
  • Half a lap
  • 10 x Hi-Lo Punches (IC)
  • Half a lap
  • 10 x Mike Tysons (IC)
  • Half a lap
  • 10 x Dying Cockroaches (IC)
  • Half a lap
  • 10 x Hello Dollies (IC)

Everyone kept up.  We’re gonna have a good time running today.  Let’s mosey to Winder and the entrance to the neighborhood.  3 different sets of exercises today with a long mosey between each set.

Set 1:

  • 3 x Chuck Norris Merkins (OYO)
  • 10 x Rocky Balboas (OYO)
  • Repeat 3x
  • 30 x Toe Touches (OYO)


Set 2:

  • 3 x Perfect Form Merkins (OYO)
  • 10 x Mountain Climbers (OYO)
  • Repeat 3x
  • 30 x Flutter Kicks (OYO)


Set 3:

  • 30 x American Hammers
  • Thoughts on Living Third

The 3rd F is Faith, which F3 describes as a belief in something bigger than yourself.  If we only think about ourselves, we never seem satisfied.  It’s when we give of ourselves that we can be content.  Living Third is about prioritizing your community and those in your orbit and working to meet their needs.


Set 1


Set 2


Set 3

The most valuable thing we have isn’t money but time, and when it comes to community and how to prioritize it, F3 gives us the Concentrica.  At the heart is a man’s spouse, then his family, then his shieldlock, then other friends, and then work.  We think of our time as arrows, and there’s a time and place for each of these, but our arrows should be properly distributed through the Concentrica, with the highest portion of them going to the center.  Ultimately, how we spend our time defines our lives and our legacies.


Set 1


Set 2

Time is short, so rather than wrap up in the neighborhood and do the Triple Nickel on the Weinke, we just started back towards the flag, stopping at a certain house on Winder Trail for

  • 30 x Monkey Humpers (OYO)

Mosey back to the school

Set 3

I can’t say that it happens to everyone, because I don’t know, but I know that there’s a lure to going through life undetected.  If we stay under the radar, we won’t be noticed.  Praise and criticism are both uncomfortable, so it’s better to not be known.  It’s what gyms offer–a “judgement free zone” of anonymity.  In F3, we talk about the idea that if you stop showing up, someone will know and will reach out.  That sounds great in theory, but in practice, in a region our size, you can be both well known and not known at all.  People know you just well enough to know your name and some of your story, but they don’t rely on you to be there every week due to work responsibilities, inconsistent posting, or nomadic tendencies.  If you’re not there, you’re not really missed.  Nobody expected you to be there anyways.  For some people, that’s the way they like it.

My charge for the day was to make the conscious decision to be a regular at the AO of your choice.  To make a contribution, you’ve got to leave your mark, and you can’t leave your mark if you stay undetected.  Show up regularly.  Get to know the other PAX.  Take a turn Qing.  Be reliable.  A lot of AOs have 1 reliable PAX showing up–the Site Q.  The bonds get tighter, the mumblechatter gets more lively, candor is dealt more consistently, and everyone grows if it’s more than just the Site Q that make it a point to show up every opportunity.

It’s the difference between pickup basketball and a well organized team.  Pickup ball is great, but when you get to know your teammates and can anticipate their next move, there is a synergy that develops that makes everyone better than they could be on their own.

As we talked about in the Concentrica, time is limited.  You can’t always be everywhere, and can’t necessarily be reliable everywhere, but you can choose where to focus your efforts and make a decision to let your roots grow deep.  Strength and durability in the face of hardships come from the deep roots established by repeatedly showing up and being reliable.

And time was called and that was that.  Had a blast.  Always a fun time at The Ricky Bobby.  Thanks the opportunity to lead.

Yabba Dabba Doo

Back to the Future (Times) Two

It was YHC’s first Q as the new Site Q of The Sandlot. I usually like to come up with a theme for the Weinke if for nothing else to keep myself entertained. Since this was the beginning of a new Site Q era at The Sandlot, YHC decided to take it back to when it all began. I found the Weinke from my first Q at the Weds Martha’s House workout (whatever it was called at that time) so I decided to go with that. Upon looking at workout, YHC decided this sequel needed to up the ante.

YHC arrived to find several PAX stretching and ready to go. After planting the flag for the first time and watching several PAX roll in hot, it was 0530 and time to go.

The Pledge

It had been 2,412 days since that original Q so that would inspire the warm-up counts
SSH x 25 (OK, so 24 isn’t a typical number to stop on so I forgot to raise the inflection on 24)
LBCs x 24
Merkins x 12
Imperial Walkers x 12

Mosey past Plant Fitness to the Food Lion parking lot. The original Q was done in the empty Harris Teeter parking lot which is now the busy Planet Fitness parking lot so for safety reasons the sequel modified the location.

Partner up. Partner 1 ran 4 corners around the light posts while Partner 2 completed exercises.
Exercise 1 – 200 Lunges
Exercise 2 – 250 American Hammers
Exercise 3 – 300 LBCs

The counts were doubled from the original Q so we had to Omaha at certain points for time consideration. It was also during my first lap that YHC noticed the notecard with YHC’s Weinke which I’d casually laid on the ground had been stolen. This would not serve as a problem.

At this point, we moseyed to the far end of the Food Lion parking lot. 20 Floyd Mayweather’s were called (doubled from the original Q), but there was discussion about the appropriate execution of this exercise. Here are the official definitions from the Exicon. The PAX can determine what they think…

Floyd Mayweather’s
From a basic plank position, raise one hand off the ground and punch across, behind and under the opposite arm, keeping the core stabilized. Complete in cadence and switch to other arm. Add a small dumbbell or brick for an extra challenge. Can also be completed from a Knerkin Plank position.

Nolan Ryan’s
Start in a side plank position with your ungrounded arm extended. Complete a punching motion as if someone, namely Robin Ventura, were under your other arm.

Another round of 4 corners, this time with 200 Merkins, 200 Squats, and 200 Flutter Kicks

To the wall for 20 Hip Slappers (doubled from the original Q)

Back to the parking lot for a round of 11’s. Was planning on 22’s with Merkins and Squats, but due to time constraints, called 11’s with Hand Release Merkins and Jump Squats

Mosey back to the flag.

Quick round of Mary, Birthday-Boy Flintstone called flutters (I think) and Short Sale called Peter Parker/Parker Peters.

12/31 – Some sort of beer something, Details to come
Push the Rock Challenge
Jan 14/15 – Join Roundup and Hacksaw for 24hr run in Dallas

Prayer Requests
Watts Up’s niece’s son, Charlie, heart surgery
Wanda Williams, the secretary at our church, just lost her husband Gary very suddenly to a stroke

Prayer to take us out.

Until next time…

I thought it would be colder

Warm Up,

Mosey to the triangle for a lil 20,20, twen,

Cdd’s , Squats, LBC,

11s at the stairs, Dips and Hill Billys

run and fun

5 burpees then run to the end of the street 44 American Hammers,

5burpees —->44 Swimmers

5burpees —–>44 ssh

5burpees——> 44 MTN Climbers

back to the flag for some mary


We talked about helping each other in tuff times. If you see a brother or friend who is struggling talk with them.

Let them, know you are thinking of them.

Several Prayer request

Second F at Los Arcos

The BedPan is Full…

Plan C

Medicine Woman had the Q and he became Ill, then Pappy took the Q and he was kicked by a racing Mule in the hip.

Sounds painful and I’m glad the mule did not hit his Lil Pappy.

So being a hand raiser before I know the question I was plan C for the morning.

10s at the parking lot.

then dora at Carr, once we arrived pockets felt it best to mark the area.

Downtown Dallas has a lot of stop signs. We did 5 burpees per sign we came up to.

Wire nut suggested that we make a visit to Pappys house so we did and gave him about 10 monkey humpers in the front yard.

I would estimate we did between 46 and 253 burpees this morning.

The Bed Pan is full…

Three Amigos

Strong werk today by these men. Two things great about f3 when you have a large group it looks awesome.

When you have a small group you get to know each other on a better level.


Mumble chatter is always going to happen.


The Bed Pan is Full.

Wet Weinki

Well this morning was a little wet and some of the pax were concerned about getting some downtown juice on there F3 shirts.

I made sure we did a lot of werk on the ground.

11s at the post office.

foxholes per light post down the street.

Some other stuff but I’ve been lazy and forgot. Also see the name of the title. Wet weinki when we were done it looked like an old chewed up piece of toilet paper.


the Bed Pan is Full,



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