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!

COP:

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.

Done.

COT

Keep Hairband’s daughter in prayer.

Moleskin

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!

 

About the author

Tommy Rose author

Subscribe
Notify of
0 Comments
Inline Feedbacks
View all comments
0
Would love your thoughts, please comment.x
()
x