4:55am I arrived and Disco Ball was next and let me borrow 4 of his bright lights. We chatted and the virtual BC prior to this one just never happened, bummer, but he quickly lined up another one at 8:00am. After this evening Disco Ball will be posting #200 tomorrow morning at the Black Diamond, wow! Farmer carried both coupons up the hill and that woke me up quickly, then another time with the lights and headed over to the flags where 8 other PAX arrived shortly after. No fartsacks, no one missing and no excuses. 10 total! 1 Respect Respect, 4 Respect, 4 PAX and 1 Hate Hate….LFG!
Disclaimer, I am not a professional, I do not know of any injuries. You have come of your own free will and should know your limits, but I’m going to challenge you today to push beyond what you think you can do.
Vultures (during give disclaimer, principals)
1. Run around the Q in a circle
1a. High knees
1b. Butt kickers
1c. Shuffles facing Q
1d. Shuffles facing the outside
2. Disco Ball knee and ankle rotations
3. Heel to toe calf raises – Rocking Horses
4. Sumo deep squats
5. Kiss your 6 goodbye 10 count back then forward
6. Michael Phelps
8. Credit card jumps while explaining the Thang
Instructions: Respect picks their partner – Schoolyard – 1040EZ first pick was Disco Ball, Bunny Hill picked YHC, Hangar picked Binford, Pi picked Better Call Saul and JFD and Second City paired up.
*There is no where to hide in this Thang. We will complete this as one unit. We will run the quarter mile loop around the hill nonstop for 25-30 minutes until 0550.Running in a line together. Two partners in the back will run to the top of the hill, complete an exercise and take the lead/pace of the group when they return. The last two pairs in the back will then run the hill and then catch the front of the group and set the pace. Rinse and repeat. Top of the hill exercises per each pair to complete.
1. 5 blockees
2. 10 lunges
3. 20 mountain climbers (each leg counts)
Modified to entire group Jail Break on the back steep of the hill to complete the following together
1. 30 line jumps
2. 35 second squat hold
At time 0550 Jail Break all to top of hill. SSH until 0556 in cadence. Goal of 150, We completed 115.
WW2’s until 0600 with a goal of 100. We completed 86.
CoT – From the top of the hill, sunrise was glorious.
Society has set fake expectations that people tend to follow in order to feel adequate for where they are at. Age – you are too young to lift with 20 year olds. You are too old to run with 30 year olds. You are retired so you just need to sit around. Where did that come from? It’s just something people started saying to validate doing nothing, being lazy and letting themselves go.
Then there is the hate on Monday and I don’t get it. I have a job and purpose with an opportunity on the week ahead. We should be thankful for a new week, to have a job and receive and income and be looking forward to making a difference.I’ve heard countless nonsense about F3 from people that have never even considered being outside for a workout. Yes F3 is whatever you say it is and I am whatever you say I am.
We do not need to follow what society says we should be doing and we can create our own perceptions of what we should be doing. You have to embrace mental change, listen to yourself and climb the next mountain then the next then the next and never be satisfied in order to constantly get better physically, mentally and spiritually. If not, you will fall into what societies fake expectations of what they think life should look like. Aye!!
Dear God, Thank you for the men at the top of this mountain and this opportunity for us to get better. Many need something like F3 but they also need you. So help those that are seeking and asking questions to find their way. Let’s take a moment to pray silently and think about those that need you the most right now…………. In your name, Amen.