Low Slow Burn

The GLOOM! What does it mean to you?

The question of the PAX is what does the gloom mean to you? To me the gloom is growth. It means I am getting better. I am kicking that Sad Clowns ass to the curb. You are gone to never be heard of again.  But in order for that to happen I must make a decision every day. Red pill or blue pill?

The Red pill is my choice, what is yours? The reference is to the movie The Matrix. The lead character Neal had a daily choice to make; take the blue pill and continue in an alternate reality that is full of lies and diception. In this alternate reality everything seems ok but it really is not. Neal was a sad clown until he took the red pill. The red pill opened his eyes to the truth. Now he could decide how to live his life and make his own choices by defeating the very thing that was holding him back. This is known in F3 as “Taking the DRP (Daily Red Pill). Which color will you choose?



Mosey for a lap

15 each:

  • SSH ic
  • Grass Pickers ic
  • Mountain Climbers ic
  • LBACs (little baby arm circles)

Mosey for 2 laps

the THANG: Burn Baby, Burn

All exercises will have four positions (Up, 1/2, down, 1/2). There will be a pause at each position. PAX moves to next position on the Q’s cue.

  • Merkins
  • LBC’s
  • Squats
  • Lap
  • Derkins
  • Flutter Kicks
  • Lunges
  • Lap
  • Carolina Dry Docks
  • Crab Cakes
  • Line Dancing
    • (jumping over line)
    • rounds: 1-3 double leg forward, right, left
    • rounds 4-6 single leg forward, right, left
  • Lap to shovel flag


Victory and Militray Sit-ups for the balance of time. This ended being four minutes with a two minute low plank.

Count-O-Rama — 8

Name-O-Rama — Hawkeyes, BooBoo, Uptown Girl, Neon, Cooter, Sensei, Colombia (early out), Flame

Announcements — Next workout: Sat Emmaus Community Park, Q: Sensei.

The Allentown Rescue Mission dinner is a go. December 13th 4:00 – 7:00. Neon discussed the plans to serve dinner to 70 plus needy men from the Lehigh Valley area.

Circle-of-Trust — Prayers for situations that happen. How to handle being betrayed by a close friend. Prayers for Colombia’s M for healing of illness and for Colombia to manage his task efficiently.