Funk and Fibonacci
The 46 degree temps lured 8 Meatheaded Pax out of their fartsacks to continued journey into the Kettlebell life. Arriving at Calvary around 5:10 for awkward broga, the wind greeted me with an evil howling laugh. This wind would make the double KBs extra sucky today.
COP
- SSH IC
- Arm Circles IC
- Pryer Squat with a curl, repeat, repeat, repeat
The Thang
Double Swings 10 X 6 Work/Rest 20/40 10 min
Complex – Fibonacci Sequence – AMRAP for 15 min
- 1-Double Snatches,
- 2-Double Cleans,
- 3-Double Military Press
- 5-Double High Pull
- 8-Double Rack Squats
Easy Strength – Doubles
- 2 X 10 Deadlifts
- 2 X 5 See Saw Press
- 2 X 5 Bent Over Rows
- 2 X 5 Goblet Squat Press (1 bell)
Carries 1 min out and back
Farmers
Mary
- Plank 1 min
- Hollowed Body Hold 1 min
Moleskine
Well the good news is that this workout sucked so much that most of the PAX forgot about the wind, especially when the double rack front squats arrived…..I HATE ME TOO!. Great work by all the PAX today. Thanks to Voodoo again bringing the speaker for my old school Funk playlist and your leadership! Per usual, Ickey had a random musical fact about 80’s wrestlers covering a James Brown song. His depth of musical trivia always entertains. Soulglo while working hard tweaked his back. Heal soon brotha. War Eagle put in solid work while nicely reminding Soulglo of Alabama Football dominance, perhaps that’s what tweaked his back. Frehleys per usual doing solid work whilst telling stories that shall not be repeated! Uncle Leo, our meathead accountant, had to love the Fibonacci complex, what with all the counting and math and such. High Tide thanks for the idea to do a Fibonacci workout….all good ideas are stolen.
Fibonacci was an Italian mathematician who discovered a common sequence that occurs in nature. The pattern formed in pine cones, flower petals, pineapple skin, seashells, and even galaxy spirals all follow this pattern. Essentially: 1,2,3,5,8,13,21…. Add the previous number to obtain the next number. Personally being Italian and a bit of at math geek, I love Fibonacci. Creation has math and order built right in.
Teacher gonna teach.
Announcements:
- Blood Drive. Do it or Mighty Might will egg your house.
- CSAUP opportunity at UNCC from our brothers in F3 MeCA.
I Got Woods
So Chicken and I had this great idea to avoid all the traffic coming out of Nesbit that we would launch from my back yard. Little did Chicken know but I have a pool back there and he jumped in thinking I had the heater on. Never knew Chickens could move that fast. He leaped out of the water and said let’s go! So we went. Him sopping wet and me just surprise he’s alive and didn’t get hypothermia.
We ran into a few more PAX as we traversed the somewhat dryer than last week thread trail. First it was Paper Jam who got behind so he could “become one with nature”, then came Rubbermaid who was trying to avoid us but we tackled him and made him stop. While lassoing him to the tree stump for who knows what Chicken was going to do to him, Hollywood showed up and said “make sure to tie his ankles too! You don’t want him getting away”. So we took a photo that could use a lot of editing and more likely should not be shared on social so as not to scare anyone just so we had proof of our stupidity. (Like we need anymore proof?!) So long story, short. 5 dudes ran in the woods. We ran a long way and it was scary at some places because it gets dark under all those trees.
Half way is better than no way
I hadn’t done webbs in a while so I wanted to incorporate some into the workout today. 4 webbs, to be exact. However, that seemed like it might take too long so I decided we’d modify and do Half Webbs. Besides, it’s Wednesday and we’re halfway through the week!
11 other dudes joined me for the bootcamp and 2 MASHers (Penalty Box and Bunyan) did their thing in relatively warm weather. I had to look at my weather app on my phone twice this morning to make sure I was looking at Waxhaw. 48 degrees? That doubled yesterday’s temps!
DiCCS done.
Warmup
I like to do a moving warmup, so we circled the student lot, stopping at different locations to do SSHs, Imperial Walkers, Moroccan Night Clubs, Calf Stretches, Glidah Stretches, Hurry Stretches (we’re real inventive with the names here), and ending with some Mountain Climbers. Mosey back to COTish area
The Thang
Now begin the Half Webbs. What’s that, you may ask? A standard Webb is a 1:4 ratio. The Half Webb is a 1:2 ratio. So we started with 1 Merkin and 2 Air Presses and worked our way up to 10 Merkins and 20 Air Presses. On one hand, it’s easier because there are less Air Presses. On the other hand there’s less of a break between the Merkins…Regardless, everyone was happy they were done. Or so they thought.
Mosey half a lap to the opposite corner of the student lot
Half Webb number two: 1 Jump Squat and 2 Bonnie Blairs (1=1). I think it was Tanyatine who said this one probably looked better on paper. He was correct. Sticking with the “half” theme, I audibled and we made it to 5 Jump Squats and 10 Bonnie Blairs and that was quite enough. Mosey another half lap around the student lot to the corner we started at.
Half Webb number three: 1 Big Boi Sit-Up and 2 American Hammers (1=1). We went back to 10 and 20 with this round, but someone (Das Boot swears it wasn’t him) was trumpeting some noxious gasses nearly the whole time. It sounded like maybe someone thoroughly enjoyed Taco Tuesday. Another half lap mosey.
Half Webb number four: 1 Burpee and 2 Side Straddle Hops. On the mosey I mentioned this one might get another audible and I was correct. We finished with 5 and 10.
With the Half Webbs out of the way we made our way to the rock pile and grabbed a lifting rock as well as a partner. Standard partner work now with one lifting and the other running until all reps are complete:
- 100 Curls
- 100 Weighted Squats
- 100 Shoulder Presses
- 100 Bent Over Rows
- 100 Curb Dips
Dispose of your rock and your partner and mosey back to the Jump Squat/Bonnie Blair/Burpee/SSH corner.
With roughly 8 minutes remaining we needed a bit more running. Starting with one Merkin and incrementing by one at each stop, we snaked back and forth along the parking lot lanes. One at the bottom of the hill, 2 at the middle crest, 3 at the COT end, 4 at the middle, and so on until you reach 10 Merkins or until time expired.
Moleskin
4 Half Webbs using half the student lot parking lot. Still better than fartsacking. Dromedary is a bit further than most of the other workouts I go to (Clean Slate notwithstanding) but it’s good to get out there as I see PAX I don’t normally see. Crazy to think that I had never been until the beginning of September. We did the Passport Challenge, which was an attempt to get PAX to travel outside their comfort zone. Even though that’s over for now, I’d still encourage guys to try a new site every once in a while. Get up 5 minutes earlier. Drive a bit further. Meet some PAX you don’t know or don’t know well. There are some cool AOs out there that you’re missing out on.
Announcements
Blood Drive – Saturday January 30th from 9-1:30 at Five Stones
Waxtravaganza CSAUP – Saturday February 6th from 7:30 to 11:00ish+. Starts at The Floater and ends there too with 2nd F at the Waxhaw Tap Room following. Get out of your comfort zone and do something stupid
Praise – Shop Dawg has returned after a bout of COVID
Prayers – Shop Dawg’s dad is hospitalized with COVID and is on a ventilator
YHC took us out
Back to School
So I told C3PO last week I would get back to him about Qing Appetizer this week and while on a Mosey at Clyent Dinner said I was Qing Appetizer and C3PO overheard and said “Oh Really?” Anyway… so I never got back to him until that moment and today he regretted ever asking me…
So pulled up to Rea View about 15 mins early to check out potential pain stations while it was still light out. This AO is going to be ripe when the days get long again. No lighting outside of the parking lot so we had to stay on the paved surfaces today but can’t wait to explore the fields when it gets light out. Meanwhile as I was off on my adventure, several PAX started rolling in and before I knew it we had 20, yes 20!, 1:1 ratio of PAX to 2.0. Perfect!
warmorama:
shortest mosey ever around COT lot and circle up for the standards. SSH, IW, plank up for the Glidah stretch L/R and then up and down dog with Moroccan Nightclubs to bring it home.
Thang:
mosey to rock pile and grab a lifting rock or (2 year old 2.0) then long mosey to back parking lot for…. Billy Madison
In the movie, starring Adam Sandler, Billy has to repeat all twelve grades in school and pass in order to take over his family’s business from his father. In the same vein as 12 days of Christmas we did…
exercises were all X 12
1-Dry Dock
2-Squat
3-Calf Raise
4-Curl
5-Shoulder Press
6-Tricep Ext
7-Row
8-Big (Person) Sit-up
9-American Hammer
10-LBC
11-Superman
12-Burpee
So we were able to complete the 11th grade with Superman but we had to return the rocks and do 12 burpees by the rock pile until we had just Uber a minute left. Oh well. At least we did the burpees, right???
return rocks and back to COT. Done!
All of the 2.0’s seemed to have fun and enjoyed being with their Dad for a little bit of exercise and a whole lot of smiling. Great to witness but even better to be a part of.
Great seeing a couple of PAX that don’t post in the “deeper” parts of Waxhaw (Dwight & Trickle).
Trickle even brought his daughter Sabrina originally from TX and we named her Tumbleweed. Welcome Tumbleweed to the crazy! We hope to see you every week you’re able to post.
Announcements:
Blood Drive January 30th. More appt. times are available now that we reached our milestone of 40 so keep checking Red Cross website for times.
https://www.redcrossblood.org/give.html/drive-results?order=DATE&range=10&zipSponsor=F3
Waxtravaganza – Waxhaw World Tour. February 6 7:00 a for Ruckers 7:30 for the Bootcampers.
Watchtower Backblast
Warm up
Warm up lap around the big field in front of the elementary school and circle up in front of main entrance to the school.
20 x SSH
20 x imperial walkers
***Pause while shake-n-bake strolls in late***
5 merkins
5 diamond merkins (for most, Zinfandel is somehow not capable of putting his hands together in a diamond shape, so just 5 more regular merkins for him)
Various stretches.
14 mountain climbers
The Thang
Run over to flag pole area and partner up. P1 run lap around the field while P2 does exercise. Then switch.
200 big boi’s
150 Bobby Hurley’s
100 Merkins
Mosey around to back of school grab some wall.
20 Mike Tysons and run lap around track. Finish with wall sit until 6 is in.
15 Mike Tysons and run lap around track. Finish with wall sit until 6 is in.
10 Mike Tysons and run lap around track. Finish with wall sit until 6 is in.
5 Mike Tysons and run lap around track. Finish with wall sit until 6 is in.
Mosey to entrance of bus lot. Jail break from stop sign at bus lot to the stop sign near COT. Just so happens that there is a strava segment here. Thanks Chastain for setting that up!
The Moleskin
Another successful post at Watchtower. I’ll tell you what, the site Q’s have really taken this AO to the next level. They are amazing and every other site Q has a lot to learn from them. Great group of guys this morning! Appreciate you letting me lead you. Special shoutout to the Mash Unit. Those guys continue to show up and bring it in 20 degree weather. Way to go guys.
Announcements:
Blood drive January 30th
CSAUP event – Feb 6th
Short little mosey around the neglected 9.
The usual Bushwood crew has been Spotty over the last few weeks.. Whether from the holidays, vacations or Covid, its been a while since we have all been together. Today was no different. As One Star has passed the CO-Site Q flag on to YHC and taken the reigns on the new Last Call workout (Friday at Marvin High 6am start- Free Marketing) transition was slightly delayed with Both Fiji and Myself being out of Town for extended periods. Last night, we realized that here was no one on Q, thanks to Bottle Cap for TBD reminder! So we scrambled, drew straws, and went with it. I looked through some old Wienkes for a quick fix.. Well quick fix turned into something a little different where a text went out to the Pax to stretch early for a rather lengthy mosey… Not sure if the bitter cold or the text thwarted some Pax and directed them to some other Tuesday workout, but there is something to be said with a more intimate crew.
Warmup:
we started a quick stretch for those who were there early and watched Big Ben One Star come in Hot on two wheels. Found some nice mosey music on Sirius Spectrum Channel 28 and got the speaker going to set the pace for the aforementioned lllooonnnggg Mosey/Warmup (forgot to set the odometer sadly) of roughly 2 miles total… We went the a little different direction through the school path to Joe Kerr. This includes the neglected swamplands of Bushwood that reminds YHC of younger years and playing Cow Pasture golf. During mosey, YHC called out 3-5 Burpees a handful of times to keep pax together. Hooked a Left onto Autumn Blossom into MC and the traffic Circle at Running Horse to do the actual warmup.
- 18 SSH IC
- 18 Imperial Squawkers IC- Had a little trouble counting these and kept laughing and getting laughed at.
- 18 Merkins
- 18 Peter Parkers
- Calf Stretch
Finished up the last 1/2 mile of our mosey back to the school.
Thang: the music on Spectrum was getting less and less workout friendly, so we had to amp it up and switch to Lithium 34 just in time for Rage Against the Machine to get us going.
Hit the wall for
- 15 Tysons
- 30 Jabs IC
- 20 Dry docks
- 30 Press IC
- Repeat
Head to the rock pile grab a lifting rock and head to the parking lot. We did two exercises then ran a full lot loop together.
- 20 Squat thrusters
- Curls -21’s
- 1st Lap
- 20 Lat Lift Merkins- these are tougher than I thought and got some grunting. Right Hacksaw, Merkin, left Hacksaw equals 1. Working Lats, shoulder and chest.
- 50 LBC
- 2nd Lap
- 20 Shoulder raises
- 20 Rows
- Last Lap
- 20 Tri ext
- Rifle carry rock back to pile.
Head back to COT for some V-ups and Chippy crosses to finish out.
Moleskin:
Was mentioned that we will get a lot in with mileage. We ended covering a full 5k while pretty much working every muscle group. The longer mosey gave the Pax time to chat some which is always great. As mentioned earlier, we were finally able to Pass the Bushwood flag on, where YHC was told it may need to be “reworked” a little. As always, its great to get out and lead folks on this journey. Speaking of, we are looking for Q’s at Bushwood if you are interested. this is an interesting location for some folks that have not attended, we get both Waxhaw and some SOB pax crossing over to switch things up. So there are opportunities to meet some new faces.
Announcements:
- Blood Drives for Both Waxhaw and SOB coming up–See Groupme or Slack
- YHC had a few Prayer Requests; Rory 17/18 boy who was in a serious car Accident over thanksgving and slowly progressing from a head injury. River a 7yr old boy that was diagnosed with a Cancer I can’t even pronounce in the nasal/brain area and undergoing weekly chemo. Then My brother Kevin (Cancer), who is having the second of his surgeries today to finish out the one over the holiday. Watch over all those that are sick and battling ailments.
- Finally watch over the country as we go forward in the next few weeks/months no matter what our affiliation or beliefs may be. Let us be the Men to help lead and make positive difference.
Fartleks > Fartsack
What’s a Fartlek?? What’s a Fartsack? Which is better? Well, we all know what a fartsack is. Some more recent than others (BC). That being said, you’re only as good as your last post and while a fartsack feels good when the alarm goes off at 4:30am, it doesn’t feel good when you roll out of bed and know you missed a workout at 7:30am.
Fartlek, which means “speed play” (not the speed play most PAX are probably used to) in Swedish, is continuous training with interval training. Fartlek runs are a very simple form of a long-distance run. Fartlek training “is simply defined as periods of fast running intermixed with periods of slower running.” (Thanks Wikpedia).
With the call out yesterday for all those with a desire to get faster to come out 16 pax hopped aboard the train this morning.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm-up:
- Mosey behind school to HS parking lot
- SSH x 10 IC
- IW x 10 IC
- Jimmy Dugans
- Glidah stretch
The Thang:
5-4-3-2-1 and 4-3-2-1 Fartlek
SET 1:
- Hard 10k pace for 5 minutes
- Recovery run for 3 minutes and collect everyone
- Hard 10k pace for 4 minutes
- Recovery run for 2 minutes and collect everyone
- Hard 10k pace for 3 minutes
- Recovery run for 2 minutes and collect everyone
- Hard 5k pace for 2 minutes
- Recovery run for 1 minute and collect everyone
- Hard 5k pace+ for 1 minute
Recovery run for 5 minutes
SET 2:
- Hard 10k pace for 4 minutes
- Recovery run for 2 minutes and collect everyone
- Hard 10k pace for 3 minutes
- Recovery run for 2 minutes and collect everyone
- Hard 5k pace for 2 minutes
- Recovery run for 1 minute and collect everyone
- Hard 5k pace+ for 1 minute
Recovery run for last 5 minutes
Finished! I think everyone had somewhere between 4+ and 8+ miles
MOLESKIN:
The Fartlek workout can be great for large groups and varying speeds (which we had today) because the goal isn’t distance, but time. With the middle school loop and the COT parking lot acting as an equalizer we could have 16 pax of varying speeds finishing each rep at about the same time.
Awesome to see 16 people at Waxhaw Express. Great to seeing Bypass, Loafer and Flanders continuing to come out and put in the work.
Solid group as always with the “Antelopes”. They are getting faster every week. It shows how having a group to keep you accountable and push can and will make you better (and not just more physically fit).
Welcome Red Tape and Ex Lax to Waxhaw Express. Keep coming back!
Great to see Fuse Box and Posse out today pushing themselves.
Hurry, TT, and BC killed it today as usual. Well done and thanks for the push, especially on that last sprint BC.
If you are on the fence about coming out to Waxhaw Express, come on out. You can’t get faster and can’t improve without getting uncomfortable. If this type of workout is outside your comfort zone that it may be just what you need. See you there!
Announcements:
Blood drive is January 30th from 9:00 until 1:30. Use the link below to sign up and post it across your social media channels (I’ve found in the past that neighborhood facebook pages tend to bring in the highest number of signups). If you haven’t seen this posted in your neighborhood, take a minute to go post this up now please.
- https://www.redcrossblood.org/give.html/drive-results?zipSponsor=f3
Wax-Travanganza: CSAUP event (Completely Stupid And Utterly Pointless)
- Saturday Feb 6th
- Starting and ending in Downtown Waxhaw
- Great opportunity for 1st F (about 3 hours of working out)
- Great opportunity for 2nd F (Waxhaw Taphouse opening early for us after the workout)
These Contenders Didn’t Give Up
@ #F3Thrive 10 PAX didn’t hunt chickens like Bernanke wanted but we did enjoy some chilly, rocky fun. The Warmup- 3-Minutes, 6 Running Stretches + neck stretch + hanging hammy stretch > https://www.youtube.com/watch?v=4jCDjnzI6W0
- 60 hillbillies
- 20 calf raises
- Mosey over to Town Hall.
- 50 hillbillies
- 4 Corners.
-
20 highkicks (each side)
-
20 oblique LBCs (each side)
- 20 Fondas (each side)
- 20 high knees (each side)
-
- Mosey down the lighted Philadelphia trail over to the Sheriff’s station.
- At the rockpile, we found 2 rocks that we could hold one in each hand.
- Each round a different PAX led the 20-count. After each round, we ran to the gate of Crossing Paths Park.
-
20 curls
-
20 rows
-
20 reverse curls
-
20 squats
-
20 skullcrushers
-
20 butterflies
-
20 overheads
-
- Moseyed back down Philly trail. Hillbillies while we wait for 6, always hillbillies while waiting.
- Skips over to the military fountain.
- Mary
-
side hip thrusts
-
dying cockroaches
-
American Hammers
-
reverse leg kicks
-
merckens AMRAP
-
- El fin.
- Q Circuit from Ballantyne to Matthews hitting all the AOs.
-
- None.
One-Year Anniversary of Fun…
The Warmup
Starting the morning at HOT 25 degrees can always be painful especially when “fart-sacking” feels like heaven. Anyway, 20 PAX came out and we started with DiCCS and then Mosey to Rudy’s Poop shed for some dynamic stretching:
- 15 Side straddle hop
- 11 Imperial walkers
- 10 downward and 10 upward dog
- Left and right runners stretch
- Hurry IT Band stretch per leg (Chicken Little was loving it)
- Mosey to the large open parking lot to start the Thang
The Thang
The Thang was simple many exercises and some running. Cannot get any easier.
PAX broke up into 4 teams to complete one round of four corners using Premature’s famous cones which identified the exercise at each corner. The teams were required to complete 20 reps at each station and then run once around the perimeter of the parking lot. After the run, teams headed to the middle to complete some marry until the 6 arrived. Next, PAX teams rotated counterclockwise to perform the next exercise and repeat0 three more times.
- Dips on curb in cadence
- Mike Tysons
- Squats
- Heels to heaven
Round two: Same PAX teams stayed together and got a lifting rock to perform more exercises. Half the team ran to the other end of the parking lot and back while the other half completed exercises with the rock. The reps were per individual:
- 50 Curls
- 50 Heels to heaven (hold rock above chest)
- 50 Squats
- 10 per arm merkin on rock
- 50 Flutters
- Last, but not least, rifle carry rock across parking lot and back
- Mosey back to COT
Everyone pushed it today and got in a good workout to start off the week and great job our FNG Hot Tub completing all the exercises. Welcome!
Announcements
6TH Guy – Hurry, last name Scurry and it obvious how he got the name
FNG – Jeff Trembell (I hope I got it correct) – works for Bath Fitter so properly named Hot Tub
Blood drive Jan 30 Five Stone Church
Need volunteers for Rice and Beans
CSAUP – 2/6 approx. 11 miles, start at any AO – Ruck also part of CSAUP
Opening enrollment for Northpoint Christian Academy starts 1/18
Today is my one year anniversary message : My wife, Kelli, asked me over the weekend “What are you going to tell Ryan how F3 has helped you over the past year?” Before I answer, I need to provide you some insight of my life:
I grew up living in low income housing, on welfare, in Middletown, Ct. Times were rough to the point my sister, brother, and myself would steal food at times in order eat. Father was an alcoholic, very abusive, and left us when I was eight years old. Trust me I was glad!!
I started working at 11 years old delivering newspapers (no internet in 1982) and all the money I made, I gave to my mom for food. During high school I partied a lot and was wild but managed to still maintain good grades. My senior year, I was a young punk who disrespected adults and thought I was “king-crap” until I pushed the wrong buttons with my machine drafting teacher, Mr. Lewis. I remember very clearly, to this day, how being a punk in his class has repercussions. I was showing off and being disrespectful during his class and scheduled me for detention. I stood after school in a room by myself and he comes over to me, grabs by shirt, and pushes me into the wall and told me “you have the ability to be something if you just get your head out of your ass!” I was not so tough at that moment and never disrupted his class the rest of the year. He even went out of his way to get me a part time job as an entry level draftsman and yes a whole $4.58 and hour. I did well at the job and after a couple of years, I told my mom “I am leaving the projects and never coming back.”
I started to learn more and more in my career and my goal was to become a mechanical engineer. My boss, Larry Alonzo god bless his soul, was like a father figure and he recommended I go to college at night to become an engineer. He also helped me get into a community college. Finally, after 10 years I graduated from UCONN with a BS in Mechanical Engineering and yet my satisfaction was short lived and something still was missing. I did not plan on going to graduate school but I did and after 2.5 years got my MS in Engineering. However, satisfaction again was short lived and I proceeded to get my MBA. After, 17 years of going to school at night and weekends I was emotionally done. During that same time period, I had my oldest son Michael 28 who unfortunately is an alcoholic today, got married at 23 and divorced at 33. Five years later at 38, I got remarried to my current wife Kelli which is the same year I finished my MBA. My wife knew I was driven and my aspirations in becoming an executive. At the age of 40, we had our son Ryan who is 9 today and at age 45 I moved my family to Charlotte to become the Director of Operations at Siemens. It was tough to leave my family and a 22 year career in Aerospace manufacturing to start a new life and career.
One year ago today, I was on a business trip in Orlando and a guy from the Fort Mill F3 asked me to work out him but did not realize it would be outside in a parking lot. Little strange but I liked it AND very challenging. He told me to lookup Waxhaw F3 on Facebook and send out a request. I did that day and received a reply from Zin. We exchanged messages a few times and said he said “Just show up.”
First time I posted was Jan 18, 2020 at Commitment and I had no idea I was going to get a name like Premature and ending a workout in prayer. After, people said come to Coffeteria. I said, what is Coffeteria but let me go home to get some money. Popeye said do not worry, we got it. I went to Dunkin Doughnuts and sat with a bunch of guys I did not know and they treated me like we knew each other for years. I went home and explained to my wife the F3 philosophy and she asked “Are you going back and is it a cult?” I laughed and said yes going back and no not a cult. I told her it is a bunch of guys helping the community who have fun and care for other people. After a few weeks, COVID started and was still doing the workouts virtually and then Open Door bible study started with Bottlecap. I attend the bible study every Sunday and it has become one of the best parts of my week. The open door group is like having a brotherly family. Everyone on the call are vulnerable, broken guys, that are willing to help. Also, I am part of a team called the Antelopes which consist of Chicken Little, Carb Load, Sugar Daddy, and Mad Dog. These guys help hold me accountable to post and our team Group Text each other daily. Today, I am physically, mentally, and spiritually in a greater place than a year ago which is beyond anything I could imagine. Sorry for the long winded story but now to the question:
“What are you going to tell Ryan how F3 has helped you over the past year? Simple answers F3 has help me:
1) have more compassion for people and the willingness to help
2) understand family is priority, not chasing corporate ladder – still working on this
3) learning about the bible and how God’s will is help our brothers and sisters which is the key to eternal life
I still have a long way to go but I am in a much better place and thank you to F3.
Muscle Shoals, more like Muscle Swoles!
On a frosty Monday, six movers of metal joined me for a salute to the Muscle Shoals sound.
During the ’60s and ’70s, the biggest artists in the world retreated to small-town Alabama to work with famed music producer Rick Hall and the legendary Muscle Shoals Rhythm Section, aka the Swampers. Away from the hustle and bustle of places like New York and Los Angeles, the artists were isolated and distraction-free with only one thing to pass the time: make hit records.
And that’s what happened. Over and over again.
But Muscle Shoals isn’t some musical relic of the past.
Still today, artists continue to make the pilgrimage to record there in search of that elusive Muscle Shoals sound that created so many iconic songs over the years.
15 Famous Songs Recorded in Muscle Shoals – Tennessee Valley Weekend
- Warm-up
- Side-straddle hops
- Steve Earls
- Arm circles
- Neupert
- Clean + press 6 sets of 2 reps (go as heavy as possible)
- Complex
- Two-handed swings, optimally with two bells, pyramid 2, 4, 6, 8, 10, 8, 6, 4, 2
- Thrusters, optimally with two bells, pyramid 2, 4, 6, 8, 10, 8, 6, 4, 2
- Easy Strength
- 2 set of 5 reps, sumo deadlift, diamond ‘mericans, lawnmower rows
- Snatches – 5 sets of 5 reps each arm (50 total)
- Mary
- Sit-up and twist with bells x 20
- Elbow plank – 1 min
- Hollow body hold – 1 min
- Glute bridge – 1 min
Muscle-skine
I’m still settling into this new program. It’s a bit more to remember as a Q, but I welcome the variety after months of swing after swing. My advice is to use Voodoo’s notes and plan a little extra to ensure it meets the time requirements. Thank you to the guys that came out on a banker’s holiday. Let’s keep getting better together.