Always 70 and Sunny
Always 70 and Sunny

Down Range, Missionary Style


Guatemala Medical Mission Trip 2019 – After a long clinic day in a remote jungle village, then a harrowing 4×4 trek across flooding rivers (had to tow the van stuck mid-river on one of them), we finally arrived back at the hotel and Seadoo joined YHC to cool off in the pool before dinner. No sooner had we arrived but the heavens opened and we swam a few laps while thick cold rain pelted us from above and drowned out the mumble chatter. YHC suggested a little Dora action might be fun, and Seadoo readily agreed. No sooner had we started but one of our translators, a young Guatemalan man named Danny Harrera, came out to the pool and watched us with that “whatever you’re doing looks awesome” look – so we naturally invited him to join us – and he jumped right in! So here’s how a few regular guys, thrown together with God’s perfect timing, chose to plant the F3 Flag on virgin Guatemalan soil…


COP #1 — Dora 1-2-3

  • Alternate swimming the length of the pool & back, while the following exercises completed:
  • x100 Merkins
  • x200 Squats
  • x300 LBC’s

COP #2 — Triple Check

  • Dips, Flutters, and “Wet” Seal Crawl around inside circumference of kiddie pool – 30 yards of walking yourself by hand (legs dragging behind) in 1’ of water

COP #3:

  • Hold Al Gore while providing F3 Welcome & Disclaimer (…better late than never)
  • Plank for Tempo Merkins
  • x10 Carolina Dry Docks IC
  • Holding plank, reviewed F3 Core Principles and then completed more Tempo Merkins, invoking a Swirly-style HOLD IT at the bottom each time! 🙂
  • APD’s x10 IC
  • Imp Walkers x10 IC
  • Crab Cakes x10 IC
  • Dancing Bears x10 IC

COP #4 — Poolside Elevens:

  • First side – lift body up out of water pressing hands down on edge of pool…like vertical merkins
  • Second side – legs up on edge of pool performing sit ups for chest to touch thighs
  • Swim between sides of pool


  • Counterama #3
  • Namerama (FNG Pacifico, 37yo)
  • YHC took us out in Prayer


  • Life can be exhausting, and you might think that you deserve a little relaxation at the end of a hard day of work… but sometimes giving your body a good whipping is the best way to release stress! …especially in the pelting rain, especially with F3 brothers, and especially when you’re full of the joy of the Lord serving on a missions trip. But what really made this workout special was Pacifico, who didn’t hesitate one bit to jump in and try something entirely weird and exhausting, with guys he barely knows. And the COP was powerful! It felt great to share with him the essence of F3 which is such an integral part of YHC’s life now. May God grant Pacifico the desire to ignite F3 Guatemala! 

About Author

Inducted into F3 at NoToll 9/25/18 (Ollivander's VQ). [Back Story: VMI Class of 2005, Grad work at UVA, Med School at PCOM in Philly, Pediatric Residency at VCU, Served medical missions x1 year in Papua New Guinea, Settled in Bon Air with hot wife and 2 terrific kids. Work at PAHP (Pediatric & Adolescent Health Partners) and serve at Crossover Clinic. Attend WEAG (West End Assembly of God) - serve on leadership teams for Small Group and Marriage ministries. Serve abroad annually on medical mission trips. Love to hunt and fish at my parent's farm in Lexington VA. Enjoy a monthly Texas Hold'em night with the guys. Build furniture and landscape for fun.]


  1. Prayers appreciated for ongoing excellent medical and Spiritual care for the remote peoples of Guatemala we are serving, and of course for safety in our travels which are sometimes treacherous. And pray for our M’s and little ones back home without Papas for a week.

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