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A Year in Review

January 17th, 2019 was my first official post back after my second hip surgery.  Today’s Q was about revisiting some of my favorite/least favorite called exercises from some of my previous Qs of 2019.

Only 5 men made it to Swarm this morning thanks to tomorrow’s Gremlin and trail races.  Not sure what happened to Bottlecap, I hope he’s ok…

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)

Long mosey to the side of the stadium

  • Side Straddle Hop x 20 IC
  • Merkins x 10 IC
  • Imperial Walkers x 15 IC
  • Calf Stretch

Mosey around the side of the stadium to the bleachers:

  • Run up the stairs, 5 LBCs
  • Run back down, and continue to next stairway up
  • 5 LBCs at the top of every flight
  • All the way down the length of the stadium and all the way back
  • 17 flights up, 17 flights down

Mosey to the stop light at Cuthbertson Rd.

  • 10 Monkey Humpers at every other light pole

The Official Burpee Mile®

  • Waynewood Dr. is exactly a mile from Cuthbertson Rd. to the cul-de-sac
  • There are 19 street lights along the way
  • Start with 5 burpees and run to the end of Waynewood Dr. with 5 burpees at every light pole til the end
  • 1 mile and 100 burpees

Mosey to the start of Dobson Dr.

  • Run to the 4 way stop
  • 10 gas pumps at every other street light
  • Run to the stop light at Cuthbertson
  • 5 Mike Tysons at every other street light

Mosey to the benches in front of the high school

  • Derkins x 10
  • Step ups x 20
  • Dips x 30
  • Hot lap around the small parking lot
  • Repeat for a total of two sets
  • 90 seconds left, mosey back to start, try not to get hit by the exiting buses



So back to January 17, 2019.  I had just received clearance from my doctor the afternoon before and went out and ran two slow miles on the greenway.  I could barely walk when I posted the next morning.  It was the Floater no less that day, Dancing Bear was on Q (where has he gone lately?) and my legs were so sore from that two-mile run that I honestly thought of how I could quit and disappear the first 10 minutes of the workout.

I didn’t quit that morning.  I struggled and I was miserable.  I was so sore and in so much pain for two weeks.  Last year was tough.  It still is tough.  But, I keep coming back and everyone here keeps pushing and encouraging me.  Last night was my 181st post to complete my year back in the saddle.  Maybe this year I can hit 200 posts?  250?

Life is all about perspective.

Last year on January 17th, 2019 I was 205lbs and not where I wanted to be physically.  For me, working out is also about my mental release and my mental well-being.  So, to say I was not only physically out of shape but not in the best mental state last January would be an understatement.  I was ashamed of the way I looked and the way I felt.  Nothing fit.  Starting in December 2018 I starting wearing a shirt to bed which I have never done my entire life.  I remember after a few days my wife even asked, “Is everything ok?  You’ve never worn a shirt to bed before”.  I just replied, “yes, I’m just cold”.  I wasn’t where I wanted to be and I wasn’t where I knew I could be and I wasn’t ok with it.

This year on January 17th, 2020 I’m down 30lbs or about 14.5% of my weight from a year ago.  More importantly I feel healthier mentally.  I think this mental (and physical) health transitions to my relationship with my wife, my kids, my coworkers, friends, family, everything.

I don’t think it matters if you’re 205lbs today or 305lbs today or 150lbs today.  There are always goals to strive for.  The important thing is to continually work towards moving in the right direction.  I think the best way to do that is to surround yourself with people that can and will hold you accountable and surround yourself with people that are moving in the same direction in life that you want to go.  Don’t surround yourself with people that are just going to hold you back.  Go with the ones that will push your forward. F3 does that on so many levels, you just have to be willing to challenge yourself and to be challenged.

So this year, I encourage everyone to push themselves with their goals.  Whether it is to get more physically fit, mentally fit, lose weight, spend more time with your family/kids, spend more time in the Word, go for it!  And if you want to really improve your odds, surround yourself with people that can help you get there and are headed that way.  You are not alone in whatever you are struggling with and whatever you want to work towards.

Most importantly, KEEP COMING BACK!

Thank you for the opportunity to lead today.  Thank you for welcoming me back the last year.


  • Commitment at Nesbitt Park tomorrow with JWow at 6:30am
  • Homecoming tomorrow at Weddington Elementary with Goodfella at 6:30am
  • Gremlin is tomorrow morning. See Zinfandel or Mad Dog for more info
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