5.4.19 Embrace the Suck

THE SCENE: A beautiful, sunny day. Low 40’s with light breeze. Water on the ground from days of rain, to ensure we don’t stay too clean.


[Truncated] You accept all risks associated with this activity. Modify as necessary.


Side Straddle Hops x 30

Mountain Climbers x 20

Copperhead Squats x 20

Copperhead Merkins x 15

THANG ONE: Doozy of a Dora

Dora’s from base of hill, up and around summit, completing the following as pairs:

100 Burpees

200 Merkins

300 Squats

Complete one Partner Carry lap around base of hill

THANG TWO: Playround Around

Starting at one of three stations, complete the following, running between stations, decreasing reps until finished:

Pullups, starting at 10, decreasing by 1

Suspended Merkin Crunch, starting at 20, decreasing by 2

Dips, starting at 30, decreasing by 3

1 MoM:

Flutterkicks x 50

Side Plank Arm Swings x 10 each


9 strong PAX total, including 4 from Naperville


Q’s Word of the Day

Today you heard me say, “embrace the suck,” during the workout. It’s a way to motivate us to push through the pain and keep going. By fully embracing the difficulty of the task at hand, we’re expressing our determination to not let the situation get the best of us.

On the surface, it sounds like that’s the extent of it. But there’s more.

Because we can all do more than we think we can. When it gets uncomfortable, when it starts to hurt, the physical pain can lead to an emotional crisis. And that’s the crisis we really need to avoid. While our bodies can still go further, we may lose the will to keep going, or we start to question our place in that situation, or we lose confidence in our abilities, and all the demons of our past failures, insecurities and uncertainties creep into our headspace.

That when we need to embrace the suck, in a positive way. To embrace a positive emotional connection to the physical pain, laughing at it, joking about it, not letting it get the best of us. Then, once we’ve put physical suffering back into its place, then that’s all we need to deal with. And when we’re in a positive emotional and mental state, we can go much further.

There’s also a spiritual element to this. For suffering is essential to the formation of character and beyond. As Paul says, “… we also rejoice in sufferings, knowing that suffering produces endurance, and endurance, character, and character, hope. And hope does not disappoint…” (Romans 5:3-5)

So the next time we suffer, let’s remember to embrace the suck!


For the growth of F3 Wheaton, so that it can be a powerful channel for physical, mental, and spiritual growth among the men of Wheaton who join. That they would be inspired for community leadership. That we may all be fortified for the work we are called to do.

For prayers spoken and unspoken. For blessings throughout this weekend.