• When: 1/30/2020
  • QIC: Siesta
  • The PAX: kickballz, derailleur, IPA, KFC, STEM, BigStar, Tallidega, Kenobi,  NoMas, tater, Barcelona, MoneyBall, SpaceBalls, Beetlejuice, and rebar
16 PAX took their Daily Red Pill #DRP to knock out a Thursday Morning Siesta Anniversary Q

Cool temps around 50F – perfect temperature for a story


YHC is not a professional. F3 workouts are voluntary and FREE – you are here voluntarily #YouAgainstYou. Modify as needed. Notify the Q or rest of Pax of any serious medical conditions #PushYourselfButDontHurtYourself.

The Thang


  • Circle up at Flags
  • SSH x10 IC
  • AV x10 IC
  • Count off 1/2s
  • 1/2 Mile warm-up DAS jog around church
  • SSH x10 IC
  • GG x10 IC

YHC threads a story about the crash diet lifestyle before joining F3.  YHC grew up thin and never had to work hard or worry about weight.  YHC ate whatever he wanted and all was well until his 20’s.  Once adulthood hit, the weight followed.  YHC began a periodic cycle of dieting to lose weight and then gain it all back plus some more.  Crash Diet exercise replicates YHC lifestyle pre-F3

Crash Diet #crashdiet

  • PAX line up in a line called “starting weight”
  • PAX walk with YHC ~20 yards to a place I call 10 pounds
  • To lose weight PAX must complete 10 burpees and bear crawl back to “starting weight”
  • PAX walk with YHC ~40 yards to a place I call 20 pounds
  • To lose weight PAX must complete 20 burpees and bear crawl back to “starting weight”
  • PAX walk with YHC ~70 yards to a place I call 40 pounds (yes, that’s right, 40 pounds)
  • To lose weight PAX must complete 40 burpees and bear crawl back to “starting weight”
  • PAX are toast and YHC stops PAX 15 yards shy of “starting weight.”  YHC never returned to starting weight

YHC discovered F3 52 weeks ago on this Thursday last year and committed to taking his DRP three times a week to get healthy.  DRP required YHC to wake up and make it to F3 workout

WakeUp at 5am

  • Start on your SIX
  • BBSU
  • Merkin
  • Squat
  • x5 – on my “up”

Lunge Walk 20 yards to complete first DRP

Repeat WakeUp x5 – on my up

Lunge Walk 15 Yards

Repeat WakeUp x5 – on my up

Lunge Walk 10 yards

PAX ended up at spot representing 10 pounds from starting weight line which represents the 10 pounds YHC gained this holiday season after return to healthy weight earlier in year

CrashDiet of 10 burpees and bear crawl back to “starting weight.”

Knob Creek Recovery Mosey to Flags

CountORama and NameORama



StoryTime was designed to replicate my struggle  to stay healthy and how each successive rebound from a CrashDiet resulted in more weight gain and further away from starting weight.  Each additional CrashDiet required more work to get back to “healthy weight.”  I finally settled for being heavier than “starting weight” since it was too much work to get to “healthy weight”.  I gave up and CrashDiet was not enough.

What I’ve come to understand in the last year was that the idea of arriving at the “destination” of health does not exist in practice.  The pursuit of “health” is a daily battle that never lets up.  It might get more manageable but it still requires work to keep yourself in check.  During the CrashDiet cycle, I would think I arrived, let up and end up gaining more weight than before the previous CrashDiet.

Health requires the DailyRedPill of effort and discipline.  If I am not moving forward, I am moving backward.  Our character is built in the daily work we put in to improve ourselves (physically, emotionally and spiritually).  Our lives depend on it from a health perspective and our families, communities, and jobs depend on us putting forth the effort to take the DRP and become better version of ourselves.

I am grateful for F3 and what it spurred in my health transformation. But, I am more grateful for the internal transformation that has occurred as part of my discipleship in F3. Getting up way too early to workout with a bunch of guy that stink and leave it all in the GLOOM!

Until Next Time – SYITG


Kingdom Happy Hour tonight – GRUB 5pm.  Please see BAND for details

– siesta (now I need to go take a nap)