Posted on Posted in Backblasts
  • When: 10/17/2022
  • QIC: Saigon Sam
  • The PAX: Goggins, Felony, 3 Peat (RR), Porky’s and FNG Southpaw

YHC woke up at 430am before the alarm.  I was planning to sleep in and go to HardNocs but I think the SkyQ had other ideas and put a message on my heart to go to Pool Party to meet an FNG after seeing Hey Boss’s message on Slack.  Little did I know Papa Smurf was up all night with sick kids so the nudge from the SkyQ fulfilled two purposes!

YHC was greeted by 4 Pool Party regulars and soon to be 5 eager Pax.  Gave the welcome to F3 – Fitness, Fellowship and Faith.  One FNG (Southpaw), disclaimer stated.


Mosey lap back to circle, SSH, Imperial Walkers, Hillbilly, temp squats, toy soldiers, inchworm to plank to merkin inchworm back while standing on one leg, 5 reps each side.

The Thang:

Mosey to pool and partner up. One Pax does an exercise while your partner does a lap.  Keep doing the exercise called until partner returns.  Exercises – Dips, Derkins, Irkins.

As we finished the first part of the workout, we discussed a devotional YHC had read before heading to the workout this morning.

In the Bible we find the stories of people who made good choices and bad ones. Moses chose to help his fellow Hebrews rather than enjoy the riches and power of Egypt. Joseph chose to resist the advances of Potiphar’s wife. Daniel chose not to eat the food from the king’s table. All of these choices were good ones that resulted in wonderful results.

But we also read the stories of some who made bad choices in life. Adam’s wrong choice cost him the Garden of Eden, Esau’s choice cost him his birthright, and King Saul’s choice cost him his kingdom.

God will show us what we ought to do and what path to follow, but He ultimately leaves the choice up to us. He has given us free will. And even when we don’t make a choice, that, in and of itself, is a choice.

The choices we make today not only will affect us, but they can affect our children, grandchildren, and so on. If you make the right choices and leave a godly legacy, that will impact those around you.”

YHC gave the Pax a “choice” on what to do next, Bull Shark or Big Bird?  The Pax chose Bull Shark and we Mosey’d back to turf

At turf field – bull shark 🦈 (Phrase coined by Left Turn).  Apparently lunge walks build up your testosterone levels…the silver sneakers boys could use some extra lead in the pencil LOL!

Line up Pax lunge walk to top of the goal box then run to opposite goal line and back then lunge walk to next line, run to goal line and back then lunge walk to midfield run to goal line and back.

Next we were going to do Big Bird’s convergence ladder workout but the field didn’t have yard lines so we pivoted to a Dora 1,2,3. 100 Merkins, 200 squats, 300 flutter kicks(counting 1 leg).  Good work by all Pax!

After a quick 10 count we went back to the circle and YHC had to take advantage of the pull-up bars in close proximity.  We had one Pax perform a core exercise while the other Pax ran to the pull-up bars and did set of max pull-ups.  We did two sets of pull-ups with American Hammers and Pickle Pointers for core.


Countarama, Namarama and recited the F3 Mission and Core Principles for the FNG.

Back on “Choices”. The Daily stoic also discussed the topic of choices referring to Thomas Jefferson who used a quote by Epictetus in a letter to his daughter.

Everything has two handles, one by which it may be carried and the other not. If your brother acts unjustly toward you, do not take hold of it by this side, that he has acted unjustly (since this is the handle by which it may not be carried), but instead by this side, that he is your brother and was brought up with you, and you will be taking hold of it in the way that it can be carried.”

What he means is that we always have a choice in whether to bring a negative or a positive approach to any situation. With a positive approach we can ‘carry’ that situation; with a negative handle we can’t.

Link to Daily Stoic for more on this:

Look for the Smooth Handle

After some deliberation we named the FNG Southpaw as he is a lefty and spent some time in the big leagues.  Southpaw was a close friend of Heisenberg who had a big influence on him much like the rest of us. He wanted to join us after hearing about F3.  We are glad to have you with us Southpaw!

Announcements for Heartbreak Bridge event on Saturday and shifting of HardNocs AO to support.

Congratulations to 3 Peat on becoming a GrandPa! His daughter had a baby girl! 

Continued prayers for peace during the grieving process for Heisenberg’s family and friends.  Prayers for Pax to be led to make good choices and finally for knowledge of God’s will and the power to carry it out!

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