I arrived at 4:30am to the AO and realized that the parking lot was too icy in spots to do my workout as I had planned. So, as we do in F3, I adapted and overcame the obstacle. I shoveled off the area by the flags for warm-o-rama and two stations about 350-400 ft apart in the far portion of the parking lot which wasn’t too icy. Thank you to Denmother (awesome SiteQ as always) and to the other 8 PAX who came out this morning.
We started at 5:15am. This is a free, volunteer, peer-led workout. I am definitely not a professional. I have no knowledge of any injuries or fitness considerations that you might have. It is each person’s responsibility to be safe and modify exercises if you need to. We all do it, most important thing is that you don’t get hurt. F3 has 5 principles to make sure that it is an F3 workout:
- Be free of charge
- Be open to all men
- Be held outdoors, rain or shine, heat or cold
- Be led by men who participate in the workout in a rotating fashion with no training necessary
- End with a circle of trust.
7 Abe Pagodas
7 Tappy Taps
5 Seal Push ups – you are down on the ground like you are getting ready to do a push up and then slowly push backwards keeping your hips on the ground to the seal position then hold the tension in your lats/back as you slowly come back down
Thang #1 – Working on the Lower Body
Lined up on one side and did 15 air squats then did leg lunges to the other side about 60 feet away. There we did 15 Bobby Hurleys and then leg lunges back to the original location. We did another round for two total.
Thang #2 – Working on the upper body – two tickets to the gun show
Two stations about 350-400 feet apart. We started by doing 15 coupon curls and15 skull crushers at station #1. Then, we ran to station #2 and did 15 merkins and15 big boys. Then, rinsed and repeated until mary.
Flutter Kicks – in cadence to 25
LBCs – in cadence to 25
Leg Raises – on my count – to 25
Star Gazers for last 30 seconds
For today’s circle of trust, I wanted to talk about keeping focused on what is important in life and maintaining balance.
It seems like each year is quicker than the last. As we grow in our work lives, we typically see an increase in responsibility which usually can involve more time at work or doing work related tasks.
The same time that we are handling the increasing pressures of work and life our kids are growing quickly as well. It’s so easy to say “I’ll play with you later after I finish this” or “Dad has work to do, we can play catch later”. Like I said, they grow so quickly and time slips away from us. Don’t miss out on the times giving a horsey ride to your toddler in the family room or tossing around the baseball or playing a board game together. These are the moments that are cherished and looked back on fondly. Spend time with your loved ones, your M’s, 2.0’s, brothers, sisters. Going for a family picnic or taking the kids fishing instead of watching football or baseball some weekend. You won’t remember even who played in that game a year from now but the special family time memory will be there for a lifetime.
I’ll finish with this thought.
20 years from now, you will say “I wish I had” or “I’m glad I did”. Which will it be for you? Make today count.
Ended with prayer