F3 1/30/23 “Perspective” My recent mission trip to Mexico to build a house for a local family in need provided me with added perspective. Some of our biggest decisions pale in comparison to living “crisis to crisis”. In other words, this family does not always know where its next meal will come from. It is […]

F3 1/17/23 The ruckers departed at 5:15am and the runners began the day at 5:30am with some stretches, then headed to Nocatee for 4.2 miles round-trip on Run Day. COT COUNT-O-RAMA NAME-O-RAMA MESSAGE Never give up. See Jaguars shocking 27-0 comeback in the playoffs to beat the Chargers 31-30 three days ago. Have purpose. See […]

F3 1/4/23 “Just Q It” Holidays were great, but the PAX are excited to get back to the routine. With that, comes the responsibility of leading our peer-led group from time to time. My goal last year in 2022 was to Q 20 times. I ended up doing 26 (Yes, Run Day Qs count!).  My […]

F3 12/21/22 Warm-up -SSH, Michael Phelps, Merkins, Flutterkicks, LBCs, Limp Member, other stretches Mosey to turf football field with exercises along the way -American Hammers, Mountain Climbers, Hello Dollies The Thang with Christmas music in the background  Dora: 100 Merkins, 150 LBCs, 200 Squats Dora: 100 Shoulder Taps, 150 Big Boy Sit-ups, 200 SSH (Each […]

F3 11/28/22 I celebrated my 4-year F3 JAX anniversary with 9 other PAX this morning. We began the day with a warmup, then worked our way to the turf football field with exercises along the way, including SSH, Michael Phelps, The Reacher, Merkins, Flutterkicks, Hello Dollies, LBCs, Limp Member, Plank, Air Chair, Bear Crawls, Lunges, […]

9 PAX gathered on a warm, 70-degree November morning. Going in, the PAX knew there would be no running and no block work today.  But work we would do. We warmed up, then did lots of stretching, band work and exercises.  Including: SSH, Michael Phelps, Merkins, The People’s Chair, Plank, Flutterkicks, LBCs, Mountain Climbers, Hello […]

F3 11/8/22 Thirteen PAX began the day with some stretches, then headed to Nocatee for over 4.5 miles round-trip on Run Day. COT COUNT-O-RAMA NAME-O-RAMA MESSAGE Complaining about not achieving success despite working hard is like complaining about an ice cube not melting when you heated it from twenty-five to thirty-one degrees. Your work was […]

F3 10/26/22 Warm-up -The Reacher, SSH, Flutterkicks, LBCs, Limp Member, other stretches Slow mosey to turf football field and back with exercises along the way -Lunge, Merkins, Squats, Shoulder Taps, Big Boy Sit-ups, Hello Dollies, Little Baby Arm Circles (forward & backward), Plank and more -Dealer’s Choice on the football field in all four corners […]

F3 8/10/22 VQ: Spaceballs! Thanks for stepping up and joining me for your first Q! Warm-up -SSH, Michael Phelps, Merkins, Flutterkicks, LBCs, Limp Member, other stretches Mosey to turf football field with exercises along the way -Mountain Climbers, Hello Dollies, Plank and more The Thang Dora: 100 Merkins, 150 LBCs, 200 Squats (Each partner ran […]

F3 7/27/22 WARM-UP SSH M Phelps Reacher Merkins Flutterkicks Limp Member  AMRAP (As Many Reps As Possible) #1: 10 minutes  10 merkins 20 LBCs 30 flutterkicks  -lap around parking lot after each time through  #2: 10 minutes  10 shoulder taps 20 American hammers 30 hello Dollie’s  -lap around parking lot after each time through  #3: […]