I really appreciate my good friend and brother Horny Toad, who not only offered to drive us to Paradise this morning, but also agreed to get out to the AO extra early in order to help me game plan for today’s workout. He is the best type of friend. Steadfast and a voice of reason. He gives me honest feedback and brings me back down to earth when I try to get too fancy or cute. Note to self: Do not plan a workout solely based on (1) memory and (2) Google Maps. Memory, at least for me, tends to get hazy and mucked up over time, and Google Maps, like rear view mirrors, always seems to make things look closer than they actually are.

I want to give kudos to brother Nightshift who is starting up a 3rd F Bible study. Like time spent in Paradise, time spent meditating on scripture is always time well spent. I know he will help you get your body jacked, but I look forward to participating to get my faith and understanding jacked as well. I am glad to see brother Germ back in action after an extended absence due to a hip flexor injury. I have to admit that Germ’s IQ intimidates the heck out of me, but he has this awesome way of making me feel like I am not such an idiot, even when I clearly am.  Brother Bandcamp strikes me as one of those guys that you know is true grit. Hardworking, methodical, down to earth, solid business sense. A good drinking buddy. Brother Nescafe, sophisticated, world conscious, someone who is always seeking new ideas, perspectives and applauds you for thinking outside the box and getting beyond your comfort zone. And Brother Spooky. I first met Spooky at The Cougar. We were doing some awful exercise that required us to do a thousand WWIIs on that horrible, pitted, gravely asphalt out there and after about the first 5 or 10, I could tell my backside was getting ripped to shreds and I made some comment to that effect. Spooky gave me sage advice back then, advice that to this day I follow – he said, man, you gotta go cheek to cheek, alternate left and right. From that point on, I knew. This man has my 6. Fact is, he always has everyone’s 6. He never fails to absolutely crush every exercise, then he goes right back in to help his brothers out with a ton of enthusiasm to spare. He is a whole new level of Beast.

Q’ing a band of brothers like this is an honor and a privilege. I only hope I was able to do these fine men justice.

BEGINNING

Warm up circle:

• SSH, x18, Cadence
• TTT, x18, Cadence
• WMH, x18, Cadence
• Seal Jack, x18, Cadence
• Overhead Clap, x18, Cadence
• Squat Kick, x18, Single
• Mountain Climber, x18, Cadence

MIDDLE

Ricky Bobby Run one lap CCW around Carrboro High perimeter road. End at the south side entrance of the school where there is a long bench and a long stretch of brick wall.

Split into two groups. Group 1: Dips/Derkins, Group 2: BTTW/People’s Chair. Dips/Derkins x20 Single. Derkins calls count for self/Dips and serves as time keeper for BTTW/People’s Chair. Flapjack, then groups switch sides until everyone performs each of the 4 exercises.

Make way to parking lot. Ricky Bobby Bear Crawl (last PAX gets up and runs to the front, resumes Bear Crawl) from north end of parking lot to the south end by the Cinder Block area.

Each PAX grabs a Cinder Block and we form a single line for the following:

Perform Block Exercise –> Sprint 50 Yards –> Perform 5 Burpees –> Sprint back 50 Yards –> Perform 2nd set of Block Exercise –> Sprint 50 Yards –> Perform 10 Merkins –> Sprint back 50 Yards –> Block Plank until everyone finishes.

– Block Curls, x18 (x2)

– Block OH Press, x18 (x2)

– Block Rows, x18 (x2)

– Block Squats, x18 (x2)

– Block Burpee, x10 (x2)

Mosey to bottom of the stadium stairs for Usain Bolts. Each PAX takes turns calling out an exercise that the group will perform while he runs up/down stairs.

– Exercises called: Monkey Humpers, Crab Jacks, Squat Jumps, WWIIs, Freddy Mercuries, Jump Lunges, Dry Docks

MARY

– Plank Hold Ring of Fire (Went around circle 1x, each PAX called out a plank variation for a count, some great plank exercises called out!)

– Additional exercises called out: Merkin Jacks, Low Plank Hold, Boat/Canoe

END/COT

Announcements

– Continued prayers for LoPair as he completes his final round of chemo. Blessings as he continues his fight                     and recovery.

– Germ reports that his hip flexor injury is feeling better and that he is looking forward to his vQ at The Jag in March. Good to have you back!

Name-0-Rama

BOM

Many things come to mind when you think of Paradise. Maybe a beautiful island in the South Pacific or Caribbean, maybe a state of mind, perhaps even a song. In my preparations for this morning, the thing that came to mind is Luke 23:43 when Christ was crucified at Calvary and he had two thieves, one on his left, the other on this right. The one thief in his anger, obstinance, and hardness of heart trolled Jesus, taunting him to prove that he was indeed the Son of God, while the other, in his state of broken mind and body, proclaimed that Jesus was innocent and asked to be remembered. It made me think of the state of the world today where there are two camps of people. The one camp is made up of haters. They are the ones who try to make themselves feel better by putting others down. The second camp is comprised of supporters, or those that help and encourage others. Science has proven that when one feels down on themselves, when they encourage and help others, it provides an immediate boost which in turn, makes them feel better about themselves. The opposite is true of the hater. Despite their efforts to pull themselves up by pushing others down, they are actually pushing themselves down further into darkness, depression and self hate. So what is the point in being a hater? Why is it considered cool? It does nobody any good.

I am very grateful for F3 and the brotherhood as virtually everyone I know is totally positive and encouraging. I have had my share of dark days and times, but my brothers always give me a great boost and lift me up. I hope I have been able to do the same. I encourage us all to continue to reach out and seek those haters out there that are suffering. Encourage them, even in the trolling, and do our best to help them to possibly turn things around. Aye!