We get knocked down, and get up again, you can never keep F3 HIM’s down!

Posted on Posted in Backblasts
  • When: 07/29/2021
  • QIC: Wasted
  • The PAX: Sushi, GNC, Gizzard, Smashmouth, Narkle, Tackleberry, Left Turn, FNG Willie Mays Hayes, Yard Sale, Flo, Prunetang, Airbags, Snowden, Penguin


YHC welcomed 14 additional PAX on this glorius Thursday morning –  Sushi, GNC, Gizzard, Smashmouth, Narkle, Tackleberry, Left Turn, FNG Willie Mays Hayes, Yard Sale, Flo, Prunetang, Airbags, Snowden, Penguin to a F3, a free, volunteer peer-led workout…howver this was down after a few rounds, since QIC was eager to begin.  Thus, I am stating in writing (per Dollar Bill’s legal counsel) that I am not a professional, had no knowledge of any injuries or fitness levels, and it was each individual’s responsibility to exercise safe and modify as necessary to avoid injury.  F3 stands for Fitness, Fellowship and Faith.


Ah, the wonderful ear worm that is Chumbawumba’s Tubthumping song. Such a mouthful that band name and title but the lyrics are still quite inspiring:

“I get knocked down, But I get up again. You’re never gonna keep me down.”

 For so many of us, success in leadership is our primary goal. We want to be successful, we want to achieve something great, make a difference and be remembered. Yet, so often we view success from the rear view mirror. And when we do this, the path to get there looks so much straighter and smoother than it really is. We hear about successful people and what they achieved. Yet only in a few cases do we ever hear the other side of the story, the one that shines a light on all the times they got knocked down or failed before they pulled all those wins and losses into a long-term victory.


  • 2 rounds of steps

 The Thang:
Ladder Workout

10 Rounds of excercises listed below – we achieved 9 rounds in our workout time…

BURPEE MERKIN (push up) V – ups (crunch) LUNGE MOUNTAIN CLIMBER PLANK (seconds) AMERICAN HAMMER (mason twist) SSH      (jumping jacks) BBSU      (sit ups) SQUAT
Round 1 5
Round 2 5 10
Round 3 5 10 15
Round 4 5 10 15 20
Round 5 5 10 15 20 25
Round 6 5 10 15 20 25 30
Round 7 5 10 15 20 25 30 35
Round 8 5 10 15 20 25 30 35 40
Round 9 5 10 15 20 25 30 35 40 45
Round 10 5 10 15 20 25 30 35 40 45 50
50 90 120 140 150 150 140 120 90 50

Announcements – beach workout saturday in lieu of HN AO 7am Micklers Beach
Prayer requests – 2 month old baby for new FNG Willie Mays Hays, all fine with baby, just

No matter how pragmatic or balanced you are as a leader, we all tend to magnify and get stuck by our failures. It isn’t a matter of if we will get knocked down or knocked out by something but when. And what matters most is how we deal with the adversity and failure that pave the road to those really big wins.

One of my favorite quotes, “It’s what you do after you get knocked down that people remember.” If we as leaders can channel humility, grace, resilience and even humor when life throw us a left hook, we will both teach our teams that its okay to be human and we will engage their support and goodwill in getting out of rough patches. So when that left hook lands, get your bearings, stand up, shake it off and even laugh at yourself and keep moving forward.

Christian Prayer:
Heavenly Father, we gather together and come into agreement in the wonderful and powerful Name of Jesus Christ.  Where two or more are gathered there You’ll be in the midst of us and anything we agree upon as touching You will surely do.  Father in Jesus Name, there is no distance in the spirit and we thank You for the person I am praying for who desires a prayer for strength to get back up after getting knocked down. Father, thank You for Your hand of grace that is always extended to pick us up when we fall.  No weapon formed against them has the power to defeat them.  The righteous fall down 7 times and get up 8!  You promised to help them anytime they called out to You in faith.  Strengthen them right now. Refresh them right now.  In your name Lord, AMEN!

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