Wednesday, February 24
Always 70 and Sunny
Always 70 and Sunny

Labor ‘day’ Pains


The Thang – The Labor Day weekend thinned out the herd a bit from the usual crew, so we were a two man team ready to tackle Tuesday! The first exercise was the burpee mile (12x Burpees every 1/4 mile).  After that we went into modified B.L.I.M.P.S. modeled after the DORA…. If DORA started taking performance enhancing drugs, this would be it…

  • Like a super jacked DORA (Partner runs to a fixed point while you exercise)
    1. Box jumps x 50
    2. Lunges x 100
    3. Imperial Walker x 150
    4. Merkins x 200
    5. Plank Jacks x 250
    6. Squats x 300

We ran out of time during Plank Jacks and finished w/ 4 minutes of Ring of Fire abs then ended w/ a COT.


COT – Preparing yourself daily to live with intention and purpose….

God doesn’t want us to live lives of comfort, but lives of purpose and action. Each day if not engaged in combat you are preparing for it. We each have unique circumstances and gifts that God has given us… don’t let the worries and stresses of life overcrowd your focus. Prepare and sharpen your sword…. Spiritually, physically, emotionally, relationally, and professionally.

Romans 12:6-8New Living Translation (NLT)

In his grace, God has given us different gifts for doing certain things well. So if God has given you the ability to prophesy, speak out with as much faith as God has given you. If your gift is serving others, serve them well. If you are a teacher, teach well. If your gift is to encourage others, be encouraging. If it is giving, give generously. If God has given you leadership ability, take the responsibility seriously. And if you have a gift for showing kindness to others, do it gladly.

1 Corinthians 12:4-6, “There are different spiritual gifts, but the same Spirit gives them. There are different ways of serving, and yet the same Lord is served. There are different types of work to do, but the same God produces every gift in every person

Winston Churchill

“To each there comes in their lifetime a special moment when they are figuratively tapped on the shoulder and offered the chance to do a very special thing, unique to them and fitted to their talents. What a tragedy if that moment finds them unprepared or unqualified for that which could have been their finest hour.”



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  1. Excellent Q! And a very relatable COT.

    Come on F3 Brothers! Not my first 2 man post and it was a great time with Airwolf BUT this thing works best when we all remain committed to the 3Fs. Let’s rebound strong!

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