YHC realizes he should change the headline of this BackBlast to Tuesdays on Sundays for the timeliness of his post, nevertheless he is taking the F3 #nopostleftbehind mentality. A total of 7 men, including the Q, rushed to Irving Park to #standapost on the driest, most reasonable weather Tuesday of the year. Due to the overwhelming positivity of the previous Tuesday’s workout, YHC decided to duplicate the workout but with a little twist. Advertisements held this workout as a Sprint Murph in the variety of a Sprint Triathlon if you follow my logic.

***3F Highlights Below*** Bird’s Nest Site Q

It went down like this:


Posting of Exercise to accomplish in totality (See the Thang below)


  • 30 SSH IC

The Thang

  • 10 Laps of Stairs
  • 50 Man Dips
  • 50 Box Jumps
  • 200 SSH (First 100 IC)
  • 200 Merkins
  • 200 Squats
  • 200 Dips
  • 200 Plank Jacks
  • Mosey to Baseball Diamond for Positional Sprints
    • Since Catchers have nowhere to go..We did 16 sprints
      • Sprint to and from each position starting at home plate
      • Positions 1-9 (skip 2)
  • Mosey back to basketball court for a long Mary


  • 10 WWII Sit-ups
  • 20 Intermediate Crunches SC
  • Heels to Heaven x 20 IC
    • Elbow to knee x 15 IC (each knee)
  • 20 LBCs IC
  • 3F
    • Flutter Kicks x 15 IC
    • Figure 8’s x 15 IC
    • Freddie Mercuries x 15 IC
  • Simpsons
    • Homer to Marge x 20 SC
    • Marge to sky x 10 SC


  • Bird’s Nest offered prayers for YHC’s grandmother who passed away on 2/28. Much appreciated for all the support.
  • YHC verbally announced what was in his Back Blast last week via his Sister-in-law in Birmingham
      • Ashley Lyon’s brother, Jason Lyon, had just turned 18 in June of last summer when he found out he had been diagnosed with DIPG cancer. The tumor was found on the pons of his brain and was inoperable. He passed away in October.
      • The family is now participating in a virtual Run for the White House for Childhood Cancer Awareness 2016
        • There is a Facebook Group where all the groups are tracking their mileage towards the goal. 1,000,000 miles
          • https://www.facebook.com/events/680528998751387/
          • Each 10 minutes of intentional activity counts as a mile or each mile run or biked counts individually. Whichever is greater. If you run like I do, count the time.
          • If you feel led, please post your workout contribution to the group in a simple post i.e. Ran 5 miles, Biked 10 miles, Exercised 4.5 miles (standard F3 post) and add #LyonHearted as a hashtag
            • The goal is 1,000,000 miles by September
        • Although the family is in Southern California, and daughter is in Birmingham, I know the #NatvillePax can make a difference
        • Jason’s powerful testimony can be heard here: https://www.youtube.com/watch?v=aR23efBkMoc
          • This is not limited to F3Greensboro. Pax, Ms, 2.0s can join in. YHC just asks as long as it is spread, Jason’s story follows it. He IS a true inspiration to us all and men of the faith.


  • Props to Stella for posting back to back after what was recorded as the Burpee Beatdown of the century at Grinder on Monday


YHC took us out. As always, it was a blessing and honor to share the AO with these men of #Natville


~ Big Mitt

Highlights from 3rdF at Search Office on Pembroke led by Bird’s Nest

We started the week looking at chapters 3 & 4 of the book John. The 4th book of the New Testament.

Background on Jesus was given.

  • Things only God (Jesus) could know

Chapter 4


  • Jews and Samaritans hated each other
    • bitter rivals
    • don’t know exactly why
  • Jesus cared for everybody
    • poor, sinners, wretched
    • but also, rich and well to do. Remember Nicodemus
  • vs 3 first anointing of the word “Lord”
    • also in Exodus 3
    • NOTE: If your Bible does not use the term Lord do not be alarmed. Mine did not either. Does not mean that He was not Lord, nor did they refer to Him as Lord. 
  • Samaria was northern part of the Israel we know today
    • Landlocked (map available)

Samaritan Woman’s encounter with Jesus

  • Ancestors referenced
    • Isaac > Jacob > Joseph
    • Important because they were at Jacob’s well.
  • Woman was taken aback that:
    • 1. a man could/would talk to her in public &
    • 2. a Jew would talk to her, period. vs 9 “(For Jews do not associate with Samaritans)”
  • Jesus
    • Gift of God
    • spiritual need
    • pursued the woman
    • He wasn’t talking about “physical water”
      • woman not realizing what was happening. Even Jacob needed something to draw the water and Jesus had nothing
      • The water the woman was drawing and seeking would leave her thirsty
    • Question:
      • What in your life are you chasing, pursuing, trust? Does it ever fulfill that need, or do you need more?
      • Are those things worthy of constant chase, pursuit?
      • Are they worthy of laying down for and serving?
    • Note:
      • We cannot outgive God!
      • Our plans are not better than God’s plans for us!
    • Spiritual Water
      • never thirst – vs 14
      • well that cannot be plugged
    • Skeletons
      • You have no skeletons with God. Nothing to hide. Nothing you can hide.
        • Men – Lust
        • Women – Lust to be lusted after
          • women desire affirmation from men
      • Jesus reveals the skeletons in the Samaritan woman, a stranger
        • she realizes He to be a prophet of God – vs 19
    • Messiah lineage
      • Jesus references Samaritans worshipping idols
        • Jews required worship in Jerusalem, Samaritans worshipped on mountain
      • Salvation will come from the Jews
        • time is NOW
      • Woman is aware of the Messiah
        • You don’t talk about a messiah unless you have a need, unless you are broken. -vs 25
        • We hope!
      • vs 26 – Jesus announces Himself as the One!
        • “26Then Jesus declared, “I, the one speaking to you—I am he.”


  • What sort of water are we seeking?
  • What type of worship are we taking part in?
  • How are we loving others?
  • Is your spring overflowing?

Bird’s Nest prayed us out and we’ll start next week in John, Chapter 4 as Jesus visits with a Samaritan Woman. #giveitaway #inviteinviteinvite




PAX: Big Mitt

QIC: 03/01/16