Peace Amongst Panic

Posted on Posted in Backblasts
  • When: 03/18/20
  • QIC: Bada Bing
  • The PAX: Brexit, Wasted, Full Monty (r), Saigon Sam (r), Blackout (r), Bloomer, Squeege (r), Kodak, Zamboni (r)

Fitness Fellowship and Faith – Leave no man behind, but leave no man where you found him. F3 is always Free of charge, Open to all Men, Always Outdoors, Peer Led and Ends in a Circle of Trust.  

YHC showed up early to the AO only to find that the sprinklers had been turned on throughout Davis Park. This would not stop us from the important mission of accelerating our fitness in spite of the obstacle. It would just mean getting a little dirty and embracing the suck all the more. YHC started with a relevant message for the times we now live in. There is a lot of fear and panic in the world today from the Coronavirus, the stock market, job concerns, money, even death. Fears driven by uncertainty, the unknown! What is the solution to overcome the fear of uncertainty? How do we find peace among the panic? Is it Social Distancing? That may solve the germ problem, but not the fear problem. Some things to think about…the cure for fear, worry and panic comes from speaking truth to yourself, being courageous, facing the fears, hardening your thoughts and minds and building mental and spiritual toughness. We will talk about this more later, but this morning in the gloomy darkness of Davis Park the PAX were going step into bravery and use physical activity to build some of this mental toughness.


  • Big Lap around parking lot
  • SSH IC x10 (jumping jacks)
  • The Reacher IC x10
  • Hillbillies IC x10
  • Michael Phelps IC x10
  • Prisoner Squats IC x10
  • Merkins x10 (pushups)

Duck Walk around the Bollards on way to Area of Operations (AO)

Scout Run to Football Field (main AO for the workout)

Today we experiment with Social Distancing and thus the Q set up a sort of T-shaped element that would allow each man to have space between them but to also be together holding one another accountable for their reps. Once the men assembled in their side-by-side positions, they were immediately presented with four vertical lanterns. But first, YHC must articulate both the importance of social distancing (from a germ perspective…sanitize people) and the potential danger in doing so from a societal perspective.  

– Social Distancing is a good thing on the one hand to not spread germs during these times (all for not spreading Coronavirus), however, it can lead to Social Disconnection which can lead to Social Isolation. These can be associated with negative health effects including a man turning into a sad clown (depressed) and without hope. This is one of the reasons why F3 meets…to help solve the problem that most men face which is a lack of real relationships with other men. 

Back to the workout which would be 11 rounds of approx. 3 mins each. YHC would call out the three exercises in each round and the lantern each man would need to run to once the exercises were completed. Very little rest in between…the rounds were as follows:

Round 1

  • Side Straddle Hops – 30
  • Prisoner Squat – 20
  • Burpee -10

Round 2

  • Rocky Balboa Jump Ropes – 30
  • Seal Jacks – 20
  • Iron Mikes (Jump Lunges, Hands on head) – 10 each side

Round 3

  • Mountain Climbers – 30 each leg
  • Hollowback Flutters – 20 each leg
  • Groiners – 10

Round 4

  • High Knees – 30
  • Merkins – 20
  • Double Trouble (Burpee + Air Jordan) – 10

Round 5

  • Plank Jacks – 30
  • Sprinter Sit Up – 20
  • 2-way Squat Jumps – 10

Round 6

  • Smurf Jacks – 30
  • Box cutters – 20
  • Shoulder Tap Merkins – 10

Round 7

  • Monkey Humpers – 30
  • Pop Jack – 20
  • Speed Skaters – 10 each side

Round 8

  • Bobby Hurleys – 30
  • Toe Reaches – 20
  • Hand Release Merkins – 10

Round 9

  • Air Jordans – 30
  • Diamond Merkins – 20
  • Shoulder Tap Burpee – 10

Round 10

  • Squat Pulses – 30
  • Spider Man Merkins – 20
  • Star Jumps – 10

Round 11

  • Suicide sprints “all out” down and back to all 4 lanterns

Mosey back to the flagpole with an all out sprint at the end. Finish with Flutter Kicks, Bicycles and Abdominal Leg Lifts

COT (Circle of Trust) –

The cure to Fear – Do not be Anxious – Replace Panic with Peace

Found in the Bible – Matthew 6:25-31 Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on….And which of you by being anxious can add a single hour to his span of life?…. O you of little faith? Therefore do not be anxious, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ …..But seek first the kingdom of God and his righteousness, and all these things will be added to you. “Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is it’s own trouble. 

Image result for anxious for nothing 

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