Finding Balance in Isolation 4/22/2020

Finding Balance in Isolation

*** Coupon required         Medium size weight suggested

Weather you like it or not, It’s going to be Humid!

Q: Lancelot


15 Michael Phelps
15 Arm Circles forward
15 Arm Circles Backward

20 Strawberry pickers

30 seconds of high knees to loosen up the joints

*** Grab your Coupon, it’s go time!

The Thangs

Thang 1: All about balance and isolation…

20 Balance Squat Right leg (use Coupon for left toe)
20 Balance curls (stand on right leg)
20 Balance Press (stand on right leg)
20 Upright Row (stand on right leg)  : both arms stretched down with Coupon in hand,  then pull up to chin
20 Y-T raises in lunge (right leg forward. Lean forward so chest is near leg. Arms raise in a lateral raise to form a “Y” [like YMCA], then a “T” [straight out to side]. This is done quickly, and it makes the shoulders burn!)

Mosey down the street to the 5th house & back

Rinse and repeat – only switch legs.

Thang 2:

20 Supermans: Lie prone on the ground with arms, legs, and head held up as high as possible. Hold position to tolerance.

20 Plank Mogul Jumps (Plank > Jump in and twist legs to left > jump back to plank > Jump in and twist to the right > Plank)

Hold plank 10 seconds, raise right arm 10 seconds, raise left arm 10 seconds, back to plank 10 seconds.

Thang 3:

30 Merkins
40 LBC
50 Squats

Rinse & Repeat until the End!


Circle of Trust

Life is like riding a bicycle – to keep your balance, you must keep riding. – Albert Einstein


A story about balance – a story you have probably heard, but, let’s reflect once again.

A professor of philosophy came into his class. He brought some items with him and put them on the table. When the class began, he took a large transparent empty jar and started to fill it with rather massive stones. Then the professor asked his students: “Is the jar full?” They confirmed that it was.

Now the professor picked up a box of small pebbles, poured them into the jar and shook it, so that pebbles filled the open areas between the rocks. He asked once again: “Is the jar full?” They agreed that it was.

This time the professor poured a bucket of sand into the jar, and the sand filled up everything else.

“Now,” said the professor, “I want you to see that this jar is just like your life – the stones are the most important things, your main values – your family, health, morality.

The pebbles are other things that matter – your job, house and car. The sand represents the small stuff.

So if you put the sand into the jar first, there would be no place left for pebbles and large stones. Therefore pay most of your attention to the things, that are the most important in life – spend enough time with your family, take care of your health and don‘t forget to develop spiritually – be kind, honest, sensitive, helpful. These are the things that really matter. They should be your priorities. The rest is just sand.”

Prayer :

As we approach the upcoming weeks with optimism and attempt to maintain normalcy, let’s allow our Lord Savior to help us identify those big boulders that are important in our lives so we can be sure to fill up our jar with those things. Help us not be distracted by the sand that can easily fill our jar, leaving no room for our family, our faith, or our health. On a personal note, help me to find a way to balance my perception and my F3 Brothers’ perception of what is “needed” from  them to help forge a better relationship with life, family & friends.

Let us pray for…

  • Defib in NJ, those working with him, and his family here in Fl
  • Lukas, I Spy and his M.
  • Sara and Lori
  • Desani & Sarah with their transition to a larger family
  • All those affected by Covid-19
  • Medical Specialist, Nurses, & Hospital Staff
  • First Responders, Law Enforcement, & Military
  • Those who are struggling with their Employment, Businesses, & Finances
  • Those taking challenges on their own, needing silent prayers & strength


Thank you for joining me on this work-out and starting your day on the “right foot”.  In this challenging time of uncertainty, not only does the work out benefit us, the message can play a significant role on how we approach our daily tasks, moving forward.  Thank you for pushing hard through the whole thing. As you all know me, I am constantly seeking challenges to continually help me become better, stronger and faster, not only in F3, my running, as well as in Life!    ” If another man doesn’t tell you this today, I Love you Brother”  and with that …”I got to go!”


“You must never confuse faith that you will prevail in the end — which you can never afford to lose — with the discipline to confront the most brutal facts of your current reality, whatever they might be.”

F3 Suncoast