Hair Nation beatdown & 2 years in the gloom

Hair Nation beatdown & 2 years in the gloom

The morning started like any other except I had to take my daughters car and load it up with some toys and tunes, as I left I realized I forgot my iPod which was an integral part of my workout so back I went along with wanting to be 10 minutes earlier than normal I was 5 minutes late. #cobains for the #Qfail (At least my watch was right this week!)

The Thang

COP

No idea because I was setting up due to being late, thanks Glass Joe for taking that, I’ll let you fill in the details below.

Here is what is on the agenda for today… A HIIT workout, High Intensity Interval Training. There are 10 stations set up, 45 seconds of activity followed by 15 seconds of rest for 30 rounds. The stations are as follows:

• Step ups/Jump ups
• Merkins
• LBCs
• Burpees
• High Knees
• Elbow plank
• Dips
• Kettle bell curls (choice of 25, 35 or 40lb)
• Kettle bell bent row (choice of 25, 35 or 40lb)
• Overhead press with Ruck (6 bricks ≈ 30-35lbs)

6MOM

Dolly x 15
Freddie Mercury x 15
Manmaker Merkins x 10
Flutter x 20

DONE!

Announcements

• “Flash” is the newest Union County AO Launch and it starts this Monday 7/13 Nesbit Park in Waxhaw, near Kensington Elementary.
• Double E has the Q for Outland tomorrow
• Keep Drop Thrill in your prayers as he is on IR for 2-3 weeks for his IT Band.

Moleskin

Great work out there, it was a full body beatdown that everyone will hopefully feel tomorrow. I did this once before around the launch of Overdrive and remember Countertop saying we need music. Well we had music and of course I had to throw some Hair Bands into the playlist. I didn’t hear much #mumblechatter since the 15 seconds was just enough to breath a little and get into position for the next station.

If there is any interest I can post the playlist also.

So 2 years in F3… My first year was an amazing time of going from out of shape #sadclown to much better shape F3er. After being in it a year it was time for a #CSAUP event, in my case the Red, Light & Blue GORUCK. The downside was 2015 brought a bunch of health issues starting with the flu which took me out for 2 weeks then a shoulder injury, found out I need oral surgery and then the eye blister thing I had. In other words the first 6 months of 2015 sucked.

I am hitting my 2 year mark in F3 as if I have only been doing this for a couple of months after just getting off the couch. Here is the biggest difference though between this and almost any other gym, workout etc., the Pax. The 2nd “F” of fellowship helped create a bond that does not exist in many places, and if I was anywhere else, I know me, I probably would have just quit. With F3 though I didn’t and I am not. I am not where I think I should be physically after 2 years of F3 due to the IR time but I am still going after it because of the brothers I have in F3 that stayed with me through the crazy stuff. And don’t get me wrong, I realize that while my list of sickness & injuries are frustrating, in the scheme of life they are minor and I am thankful for that and the ability to get back out in the gloom and push to do better each day. Thanks to my brothers for supporting me, pushing me and busting my chops and having fun along the way.

AYE!

Hair Band