Dueling banjos taken to 11

Date: 2024-03-04 AO: swole Q: high_tide PAX: Uncle Leo, wildturkey, ickey_shuffle, flipper, Soul Glo FNGs: None COUNT: 6 We kicked off a new 8-week program today, commemorated YHC’s 11th year of hanging out with (and being a) knuckleheads, and listened to dueling banjos. Here’s how that went down: WARMUP: Pff…we don’t need no stinking warmup (actually we may, but we’ll start slow) Mosey with a waiter carry of your 20 kg bell to the basketball court. 3 sets of: 3 pull-ups 6 goblet squats 9 explosive Merkins Waiter carry back to the parking lot THE THANG: 6 sets of 5 presses per side (20 kg) 16 sets EMOM of 10 one-hand swings, alternating hands each minute 4 rounds of 90-second heavy farmer carries #crowdpleaser MARY: We don’t need no sticking Mary (well, actually…) ANNOUNCEMENTS: Blood drive – 3/8 Madison’s daughter’s run – 3/9 COT: 11 years ago today YHC posted bleary eyed at Base Camp and began a journey I couldn’t have imagined. I’ve bootcamped, I’ve swung (swang?) kettlebells, and I’ve even “ran” (more of a shuffle, really). Through the First F, I’ve made some good friends – friends I didn’t know I was missing, friends I likely wouldn’t have met otherwise, friends who have challenged me and helped me grow. #ironsharpensiron And, perhaps most surprising to that bleary-eyed younger me 11 years ago, God has used this fitness journey and these new friends to draw me closer to Him. And that, knowing and drawing closer to Him – Jesus – far surpasses any fitness gains or involvement in my community or caring for my family, each of which F3 has also brought me.
Oh, and as for the workout, the SFG 1 prep course we began today is a good one. We’ve had good success with it the past few times we ran it (several years ago). It’s taxing on the grip, but that is a big focus, along with building snatch capacity and pressing strength. And fittingly, YHC ran off without his speaker, after having flipper so looking forward to a banjo playlist. We did eventually cue up the playlist on the phone, but it just wasn’t quite the same. Oh well, next time.
Enjoyed it, brothers. Let’s keep this thing going, getting up at the butt-crack of dawn and doing this F3 thing, and let’s keep giving it away to those bleary-eyed FNGs who have no idea how much they need it. Aye.