Always 70 and Sunny
Always 70 and Sunny

The Valley of the Shadow of Death


Psalm 23:4 “Even though I walk [workout? do burpees?] through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff they comfort me.”

10 warriors, including 1 FNG, left their beds and pillows in order to enjoy a beat down in the gloom at DaVille this morning. The shovel flag was smashed into the ground, cars stormed into the parking lot and the workout went something like this…

Mosey to bus loop and move off to the side…


50 SSHs, 10 Don Quixotes, 20 Freddie Mercuries, 20 Imperial Walkers, Arm Circles (10 / 5 – reverso), 50 SSHs

Mosey to the tennis courts behind the middle school

Count off by 4, go to your station number and work through the following:

  • Station 1 (Merkins), Station 2 (WWII situps), Station 3 (Werkins), Station 4 (American Hammers)
  • Round One – 15 of each exercise, bear crawl between 1 and 2, 3 and 4, crab crawl between 2 and 3, 4 and 1.
  • Round Two – 10 of each exercise, bear crawl between 1 and 2, 3 and 4, crab crawl between 2 and 3, 4 and 1.
  • Round Three – 5 of each exercise, lunge between all stations
  • Meet in the middle upon completion to plank

The Valley of the Shadow of Death

Mosey into the darkness and through the valley and back up to the far fence for 11s

  • 10 burpees, sprint through the valley and up and then 1 LBC
  • Decrease burpees down to 5 (due to time constraint) and increase LBCs up to 6

Mosey back to the Flag

Numberama, Namerama, Announcements, Spike took us out

Announcements – Ashcreek 5K (http://www.ashcreek5k.com) on May 20th, 3rd F spiritual workout (The Shining) at Rise & Shine Diner on Thursday mornings at 6:30 am.


YHC wasn’t sure what to expect since Circle K and Lab Rat were taking a road trip to No Toll this morning, Emoji was away on business, Abacus had an early meeting and others had shared that they were more committed to their pillows than the discipline of working out…

The PAX came to work and we worked hard. There was limited mumble chatter during the bear crawls and crab crawls except for Mudface and Yardsale. They may have been implementing a strategic delay tactic to survive. YHC has to admit that he thought that there were two tennis courts instead of three. He called an audible for the third round and switched up the crawls to lunges. That didn’t make it easier but it tricked more muscles.

YHC promised some new territory this morning and he delivered by taking everyone into the “valley” behind the tennis courts. Psalm 23:4 came to mind in planning for this workout in the valley (Even though I walk [workout? do burpees?] through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff they comfort me.) All kinds of connections can be made with this…

This valley is a far cry from some of the terrain that is available at Dogpile and other AO’s but it gave us a taste of the ups and downs. Kit Kat located a massive hole in the ground that could have taken someone out and smashed an ankle for months. He graciously dropped his jacket over the hole so as to avoid unnecessary screams and potential crutches. Has anyone ever posted with crutches before? That thought went through YHC’s mind…

It is getting lighter outside and the rising sun provides some breath-taking views in the morning. Every member of the PAX should be encouraged by the benefits of the discipline of getting up and stepping up to fight back the Sad Clown syndrome and rejecting mediocrity through posting to these workouts. Every day is a gift and F3 shines a bright light on that truth as we get to fire it up with other men who are looking to go on offense in this world.

Let’s keep pressing on!

The Carpenter


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  1. Great work, team. Spike, Spit and Helix pushed the pace while others worked together to keep everyone moving forward. It is always an honor to lead this crew of fighters.

  2. Not gonna lie, it felt a little silly driving straight past Atlee Station this morning. Everything settles back to normal next week….I think Spit is Q, right?

  3. Great beatdown, TC. Apologies to Opus for messing up the count on the 2nd lap on the tennis court. A few extra Mekrins only makes you stronger! Right?

  4. Helix – You killed it as always. Thank you for fighting through every workout and not taking any shortcuts in numbers or form. You keep us all sharp out there.