One year later I’m no different but not the same. Huh?

One year later I’m no different but not the same. Huh?

Five Pax roused themselves for a balmy 49 deg Tuesday AM at #Thrive.  This was my one year F3versary with these dudes in F3 Union County.  More on that in the Moleskine

Hairband led a workout a year ago and almost killed the FNG-me, in a good way.  He broke out his new F3 Workout Deck and put on a beat down as each of the PAX randomly selected a card.  The only exercise I remember  was the excessive amount of bear crawls we completed in that workout.  Bear crawls aside, by the end of the workout I knew I found a group of guys to workout with and build friendships.

To honor day that we completed a workout using the same F3 Workout Deck.  Spoiler alert bear crawls were not drawn!


Disclaimer given and off we go for a short mosey.  Circle up

  • SSH 20 – IC
  • LSS 20 – IC
  • 3-2-1 Slow Merkins 15 – IC
  • MC 15 – IC
  • Arm circles – big and little 10 each – OYO
  • Potato Pickers 10 – IC

The Thang:

Each PAX selected a card from the Workout Deck.  We complete the exercise on the card.  Reps = vaule of card +10; face cards were 25 reps, Aces 100 reps.  Every 4 or 5 cards we ran an extended HB mile.

Here are the cards pulled, in mostly the correct order:

  • 19 Ranger Merkins
  • 18 Squat Thrusts
  • 100 Arm Circles
  • 25 Freddie Mercury
  • 60 second Elbow Plank

Run long(ish) HB mile.

  • 25 Burpees (no surprise that Shepherd pulled this card…)
  • 25 Diamond Merkins (a Glass Joe fav)
  • 90 High Plank (YHC’s for real fav)
  • 13 Wojo Squats
  • 20 Rosalita

Run long(ish) HB mile.

  • 25 Plank Jacks
  • 25 Mtn Climbers
  • 18 Merkins
  • 13 High, Slow Flutter Kicks

Sprint 300 Meters (to the Dumpsters and back)

  • 17 Monkey Humpers
  • 12 Hand clap Merkins (again Glass Joe filled with joy)
  • 13 Church Norris Merkins none of the PAX knew what those were so we did Wide Merkins
  • 100 Flutter Kicks (count only right leg)

Run long(ish) HB mile.

  • 19 High Knees
  • 25 Monkey Humpers
  • 16 Jump Lunges
  • 18 Squats.

It’s 6:10 so….TIME!

5 minutes of Mary.



Keep Hairband’s daughter in prayer.


One year ago I was frustrated by my workout intensity.  Constant back injury kept me sidelined making maintaining endurance and fitness levels difficult.  I simply loved lifting weights and was a heavy barbell addict; me love some squats and deadlifts.   But my back issues prevented from being consistent.  I had the will but not the ability to keep in shape.  Also a year ago, I read a book called Digital Minimalism that changed the way I view my use of technology; hence my F3 name of Unplugged.  There was a section in that book about F3.  I checked out the website, found the closest workout and posted to Thrive.  Body weight workouts mixed in with some gear has kept me healthy and mostly injury free.  I appreciate the brotherhood of men to keep me going and to rise @430 am when the fartsack seems like a better choice.  It never is.  Workout in in 23 deg or rain is always better than sleeping.

Great work men. Appreciate the change to lead.

Unplugged out!


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