Posted on Posted in Backblasts
  • When: 4/25/19
  • QIC: Bada Bing
  • The PAX: McDreamy (respect), Doink, Full Monty (respect), Wylie Coyote (respect), Dollar Bill, Aquaman, Show n Tell, Snaggle, Copperhead, GNC, Airbags (respect), Blowout, Outhouse, Red Hat (welcome from F3 Cherokee)

Proximity – YHC has been doing some introspection lately around adding guardrails to protect and avoid regret in his life (some excerpts from the book Guardrails by Andy Stanley). First and foremost, having found F3 almost two years ago has had a major impact on YHC. 15 PAX posted in the gloom and as we mosey’d became the stinky gloom. We also welcomed a downrange PAX, Red Hat from F3 Cherokee who was in town. Today the guardrail YHC wants to PAX to examine is Proximity. YHC threw out on Slack for the PAX to think about this. What is the mission of F3? To plant, grow and serve small workout groups for the invigoration of male community leadership. You are wired to be influenced by the people you have the closest proximity to you. The people you do life with will influence your future. Back to the F3 mission, that is to say, being in proximity with the other men of F3 should make you capable of being stronger physically, mentally and emotionally. When you get better you can help to lift up your family and the community nearest to you. When enough men get stronger together we create a current that lifts the people around us up. And that’s what being a leader is all about. Encourage all PAX to post for the fellowship and faith as much as you want the fitness benefits. 

You may not know this but you are an acceptance magnet. We all are. It’s human nature. We are drawn to whichever groups of people accept us as we are. But acceptance isn’t the best measure for choosing our friends. You have probably seen someone join a group that exerted a negative influence on them. Maybe thats happened to you and suddenly you are making bad choices that was out of character for you. It’s easy to do. If you want to maximize happiness you need to be intentional about surrounding yourself with with people who embody the traits you want to create in your own life.

The Warmorama (COP)

  • Invisible Jump Rope IC x10
    • 60 Sec Lap around the parking lot
  • High Knees IC x10
    • Butt Kicks around the circle
  • SSHs IC x10
    • Fast feet toes only around the circle
  • Michael Phelps IC x10
    • Side shuffle around the circle
  • Pop Jacks IC x10
    • Bear Crawl around the circle


Mosey to the Football Field – Two lines for Scout Run. Like a reverse Indian Run, The point man sprints 20 yards ahead of the PAX and back peddles to the back of the group while entire group still accelerates forward; rinse and repeat. 

You are wired to be influence by the people who have the closest proximity to you. The people you do life with will influence your future.

An Exercise in Proximity – Circle up. One PAX at a time will join me in the middle to lead the group in an exercise while another PAX will run 50 yards and back carrying 40lbs weight. All other PAX make up the outside ring of the circle and do the exercises as called. Circle shifts clockwise when PAX returns with weights and PAX rejoins the proximity of the circle. Rinse and repeat until all PAX have done and/or lead multiple rounds of the below exercises with YHC and have run with the weights. Interestingly, running back towards the PAX seeing the group getting after it was super encouraging…again it’s all about proximity to your group. 

  • Perfect Merkins IC (all the way down, lock out at the top)
  • Stump Huggers IC
  • Burpees IC 
  • Hollowbody Flutters IC (laying flat, hands above head, hollow body)

Mosey to 2nd parking lot where cones are set up in a parallel fashion

We need guardrails in our lives and accountability. Guardrails safeguard you from handing over control of your life to someone or something else.

An Exercise in Guardrails – 40 yard shuttle sprints in 10 yard increments  (down, back, down, back) while all PAX surround sprinter in two parallel lines as physical guardrails doing the following exercises until their turn. Felt like we were running the NFL combine shuttle drill. 

  • Seal Jacks
  • SSH
  • High Knees

Friends who aren’t careful with their health wont be concerned with your health. Friends who arent careful with their marriages wont guard your marriage. Friends who arent careful with their finances wont positively influence your finances. Friends who arent concerned with their reputations wont protect your reputation. Friends who don’t have any kind of faith wont want to bother with your faith. And friends who dont care about their futures wont care about your future.

An Exercise in Friends – Baseball Field. Line up in a row facing the outfield fence. One PAX run to outfield fence and back peddle back while all other PAX do the following exercises in order. 

  • Jump Squats
  • Michael Jordan’s
  • Jump Lunges
  • Monkey Humpers
  • Squats
  • Lunges

Mosey to Lunge Lane for a little two man race and some penalty burpees for a late arrival. Sprint to first light pole, complete 10 burpees, mosey back to the flag for some flutter kicks. 

Core Burner Finisher

Partner up and wheelbarrow your partner around flagpole then switch, Sprinter sit-ups IC, toe reaches IC, and finish with leg raises IC. 


Walk with the wise and become wise, for a companion of fools suffers harm (Proverbs 13.20)

Remember, if you hang out with positive influential people who are wise and care about you, you will become wise and get better. However, if you hang out with fools, you will suffer harm…negative effects on your life based on your proximity. When their lives blow up you will be in range of the shrapnel.

Relevant quote from Snaggle, Bad company corrupts good morals. 

Prayer Requests: McDreamy job, Pax whose dad had a stroke, Bada Bing mother in law

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