YHC has no idea why, but the number 3 was stuck in my head over the last couple days in thinking about what might constitute an effective Q strategy. Considering the Bullpen landscape and browsing the Exicon, the following beat-down emerged. As always, I conferred with my M to ensure it met her high standards for optimal fitness activities.

WARM-UP

• 30 SSH
• 24 Imperial Walkers
• 18 Good Mornings
• 12 Chinook Arm Circles and Reverse
• 6 Willie Mays Hayes
• 3 Burpees OYO

THE THANG

• PAX split into 3 Threesomes and 1 Foursome, Indian Run to Motorco
• In Small Groups at Tables: 12 Dips, 9 Derkins, 6 Dips, 3 Derkins
• 12-9-6-3 Pull Ups, Booyah Merkins, Tuck Jumps, Run to Corner in Between Each Set
• Diamond Plank when done
• Catch Us If You Can, Part 1
  • Partner A Carries Partner B, Partner C does 3 Burpees then runs to front of partners
  • Partner B (Dude on Back) Drops to Burpees
  • Partner C (Burpees) Carries Runner
  • Partner A (Runner) Hops on Back
  • Repeato 5 blocks to parking lot adjacent to Central Market
  • Diamond Plank while waiting
• Catch Us If You Can, Part 2
  • Partner A Wheelbarrow, Partner B Holds Legs, Partner C 3 Burpees
  • Partner B (Leg Carrier) drops to Burpees
  • Partner C Wheelbarrows
  • Partner A Holds Legs
  • Cycle Up and Back in Parking Lot
  • Low squat hold, then pick up 6 with Bear Crawls
• Three Amigos
  • Lame attempt fails, Q says “Basta,” but salutes the effort:

• PAX mosey back to ReCity for Mary

MARY

• 3 minutes of Three Dog Night’s “Joy to the World”
  • Boat Hold, Canoe on “Joy”

ANNOUNCEMENTS

• Happy 40^th Birthday to Knope!
• Happy 1^st Birthday to Colgan (Justice’s son)

COTS
Upon concluding the morning’s workout, YHC was semi-delirious and unexpected “Deep Thoughts with Soybean” flowed. Long and short: May 9 marks my F3nniversary. It’s been life-changing in a few ways: (1) I’m at levels of fitness I hadn’t enjoyed since early college days. (2) You guys and the camaraderie. ‘Nuf said. (3) It’s resuscitated my prayer life. Honestly, before F3, I had fallen away from a consistent routine of being in the Word and spending time in prayer. But F3 has me up and home by 6:30a. Usually, the house is quiet and I have 30 minutes to rest with the Lord and align myself to His will before the demands of the day take over.  Perhaps the best moments have been when my children come downstairs and join me, watching a video from The Bible Project together or reading and talking about a verse or two. That’s what’s been truly remarkable about F3. Its impact, if we let it, can reverberate into so many other areas of our lives. I hope that’s your story. You are most certainly part of mine. Thank you.