January 17th, 2019 was my first official post back after my second hip surgery. Today’s Q was about revisiting some of my favorite/least favorite called exercises from some of my previous Qs of 2019.
Only 5 men made it to Swarm this morning thanks to tomorrow’s Gremlin and trail races. Not sure what happened to Bottlecap, I hope he’s ok…
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Long mosey to the side of the stadium
Mosey around the side of the stadium to the bleachers:
Mosey to the stop light at Cuthbertson Rd.
The Official Burpee Mile®
Mosey to the start of Dobson Dr.
Mosey to the benches in front of the high school
Done!
MOLESKIN:
So back to January 17, 2019. I had just received clearance from my doctor the afternoon before and went out and ran two slow miles on the greenway. I could barely walk when I posted the next morning. It was the Floater no less that day, Dancing Bear was on Q (where has he gone lately?) and my legs were so sore from that two-mile run that I honestly thought of how I could quit and disappear the first 10 minutes of the workout.
I didn’t quit that morning. I struggled and I was miserable. I was so sore and in so much pain for two weeks. Last year was tough. It still is tough. But, I keep coming back and everyone here keeps pushing and encouraging me. Last night was my 181st post to complete my year back in the saddle. Maybe this year I can hit 200 posts? 250?
Life is all about perspective.
Last year on January 17th, 2019 I was 205lbs and not where I wanted to be physically. For me, working out is also about my mental release and my mental well-being. So, to say I was not only physically out of shape but not in the best mental state last January would be an understatement. I was ashamed of the way I looked and the way I felt. Nothing fit. Starting in December 2018 I starting wearing a shirt to bed which I have never done my entire life. I remember after a few days my wife even asked, “Is everything ok? You’ve never worn a shirt to bed before”. I just replied, “yes, I’m just cold”. I wasn’t where I wanted to be and I wasn’t where I knew I could be and I wasn’t ok with it.
This year on January 17th, 2020 I’m down 30lbs or about 14.5% of my weight from a year ago. More importantly I feel healthier mentally. I think this mental (and physical) health transitions to my relationship with my wife, my kids, my coworkers, friends, family, everything.
I don’t think it matters if you’re 205lbs today or 305lbs today or 150lbs today. There are always goals to strive for. The important thing is to continually work towards moving in the right direction. I think the best way to do that is to surround yourself with people that can and will hold you accountable and surround yourself with people that are moving in the same direction in life that you want to go. Don’t surround yourself with people that are just going to hold you back. Go with the ones that will push your forward. F3 does that on so many levels, you just have to be willing to challenge yourself and to be challenged.
So this year, I encourage everyone to push themselves with their goals. Whether it is to get more physically fit, mentally fit, lose weight, spend more time with your family/kids, spend more time in the Word, go for it! And if you want to really improve your odds, surround yourself with people that can help you get there and are headed that way. You are not alone in whatever you are struggling with and whatever you want to work towards.
Most importantly, KEEP COMING BACK!
Thank you for the opportunity to lead today. Thank you for welcoming me back the last year.
ANNOUNCEMENTS:
Nine PAX stumbled their way to Overdrive for the weekly kettlebell beating. YHC upon arriving assessed the windy conditions and decided to huddle the PAX under the covered picnic area. What a guy I am! Hairband arrived early to get in a little Dora backpack time while YHC warmed up with yoga stretches for his broken back. 5:28 Bernanke rolls in on two wheels, per usual. Shepherd eventually showed up after slaying some Philistines with the jawbone of a Glass Joe.
We have a Kotter – Playoff.
A moderately executed DCCS and we’re off for a long(ish) mosey around the parking lot. Circle up by the under the picnic area.
COP:
The Thang: 4 X 10 X 1 HB mile
PAX completed 4 rounds: 10 reps of the called exercises for 5 minutes. Repeat exercises in the round until the 5 mins are up. Focus was on form (ahem Glass Joe) and not necessarily speed (ahem Shepherd).
Round 1:
Round 2:
Round 3:
Round 4:
Round 5: (Ran out of time for this round, posted here for posterity)
After four rounds, ran short on time so did 1 minute waiter carries, each arm. Many jokes were made about keeping the body erect and tight for whole minute.
Mary
Moleskin:
The PAX did a great job working through some full body movements. The hairband miles in the wind were a bit of a beast but all got through it with guts and grit. Thanks for the opportunity to lead and workout.
Announcements:
Sometimes when a cook is asked to prepare a meal with only a few days’ notice they open the cupboard and grab a few tried and tested plant based ingredients to whip up something they hope will satisfy everyone. Tonight was no different except I did add a new exercise from the test kitchen.
8 men and a 2.0 came calling when they heard the dinner bell.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Pre-Dinner Stroll:
This evening’s menu:
1st Course: Cheese Plate
2nd Course: Salad
Main Course: Triple Nickle
4th Course: Dessert
5th Course: Nightcap
Done!
MOLESKIN:
I’m surprised only 9 came out for dinner tonight. Might be a few months before we see a mid 60’s seating possibility again.
Hopefully everyone enjoyed the “Inchworm Shredders”.
Great to see Centerfold out MASHing as he gets ready to go under the knife for his knee, get well brother.
I think everyone got between 2.5 and 3 miles tonight, well done.
Thank you for the opportunity to lead today.
Week 1 results are in and we are off to a great start with all but 1 Pax posting a positive result. Time will tell as week 1 usually is the easiest and the real challenge comes in the upcoming weeks. So with that lets take a look and see what the leader board shows.
Current Top 3 Individuals who are in the money:
Additional Pax who are safe this week from week 1 penalty:
Pax who face a 100 merkin penalty this week:
Team Standings:
For those who owe penalty need to complete prior to next Thursday. Week 2 penalties are 100 Bobby Hurley’s
Keep the calories down and exercises going.
26 PAX braved the mid-January morning weather for a little fun at F3 Hydra this morning. A brief disclaimer was given to the 3 or 4 guys listening and then we were off.
The Thang
To celebrate Clemson’s dominance over the past week (on the hardwood, of course), we circled up at the OPE basketball court for a little warm-up.
That’s 59 total warm-up reps for those keeping track at home in honor of the great Luke Kuechly, who announced his retirement earlier this week. Cheers to one of the best linebackers to ever play the game.
From there, we moseyed over to Windyrush and Summerlin aka Evelyn’s Rock. Everyone’s favorite Hill/Rock combo east of Death Valley meant it was time for some 11’s. Start at the bottom with 1 squat jump, head up the hill for 10 burpees, and so forth. Maybe the PAX listened to the disclaimer more than I initially thought because there was certainly a lot modifying here. The tag team of Sprockets and Cheese Curd led us in planks while waiting for the 6, which included YHC.
Mosey to Wesley United Methodist Church parking lot – split into groups of 2. Grab a lifting rock. Partner 1 runs to opposite corner of the church parking lot and does 20 merkins. Partner 2 stays back and does rock curls until P1 gets back. Flapjack. Next set was 20 Carolina Dry Docks for P1, while P2 did overhead presses with the rock. Flapjack again. The plan was to do this until each partner had done 2 sets of merkins, curls, CDDs, and overhead press, but we had to modify before the last half of the rotation due to time. Sorry Partner 1’s. Or Partner 2’s…I’m not sure who complained more.
Mosey back to the starting point and count it off.
Moleskin
26 PAX was nearly a record at Hydra. Like Gummy said, the 11’s was one way to quiet them quickly.
Tripp, like Austin Powers, had some trouble controlling the volume of his voice by the houses at Evelyn’s Rock. He apparently thought he was in the Astros’ dugout. In his defense, he was merely trying to encourage the PAX, but was quickly told to hush. I think the only acceptable yelling this week would have been “LUUUUUUKE.”
Per Hopper, the circuit finished just north of 3 miles. A handful of guys ran in and probably doubled that total. Respect. Claim your extra credit below.
Sprockets used a lifting rock about the size of the WUMC parking lot. It’s a good thing he wore a bright highlighter vest so nobody even noticed.
No announcements other than the standard beer run announcement from Gummy. Details are on Slack apparently. I’m with Puddin – don’t drink and run.
Sprockets/Gummy – Thank you for the opportunity to Q this morning. Always an honor at Hydra. Especially when the weather is in the mid-60s in January.
27 Pax came to Floater this morning for an fun filled workout. Upon entry YHC and remaining LRC crew got to see Bottlecap and Gerber doing a pre-run. Unfortunately, they were unable to find a 3rd pax to join them so will not receive an additional post credit. As we set to park we got to watch Deadwood completing his 100 merkin penalty (+4 lbs….wtf?) for weight loss challenge. Few final participants getting in their week 1 weights and with about 4 minutes to go we reviewed DCCS. What is this…could it be did YHC call in a favor and request an early train to avoid traditional warmup and listening to a sober Damascus requesting more calf stretches. Why yes in deed. Clock hits 5:30 and circle up boys we have burpees!
Kid Rock now decided to join the pax. Instead of jumping right in and completing the burpees he and Damascus decide to take a few minutes to discuss the Birds & Bees….or was it proper burpee form. Either way you have to go down first.
Train passes and we are off and moseying towards “Another Bad Idea” and Q accommodated pax with quick calf stretch while explaining the next series of events. We will continue to circle up and down the hill. Alternating between 1:30 secs of running and 30 secs of called exercises. Each round will consist of 3 sets
Goal was to do another 2 rounds but at one point I overheard assault plans being discussed by Easy Button/Dasher so decided to end after 4 rounds. Gather group at bottom of the hill and mosey towards the parking lot on Main St. Finish with our last set of Dry Docks waiting on the 6 and a quick routine of Pistol LBC’s and off for another short mosey towards Pelicans Snoballs parking lot. Circle up and do the following:
Next hand it over to Carb Load with request for 1 more exercise for 25 count….lost in translation as to what to do. As YHC slips out of the circle. As Pax starts to mosey back towards COT….YHC appears from Burney’s Bakery Shop with box of glazed croissants waiting for the group. Quickly pile the whole crew into the store, snap our family photo….Nailed it! And we jail break to COT with a +1 min on time.
Additional Mumble Chatter:
13 (I swear it was 14, but no one can account for the missing PAX) men of F3 walked, jogged, ran, rucked, hiked, and moseyed around Millbridge for an hour. Miles were gotten. Lots by some and even more by others.
10 pax (with 2 pre-runners) made it out to Meathead this morning for
Following an effective disclaimer, Champagne got straight to work and the rest of the pax followed, eschewing the usual SSH and arm circle warm up.
The Thang:
COT: We went over the allotted time slightly, but the Anvil pax were kind enough to re-do the count and name-o-rama.
Announcements:
Moleskine:
14 PAX made it out to the fog and wet to lift lots of heavy objects. I’m sure Deadwood would like me to give a summary of our directions but due to the lateness of the BB and the lack of time, I’m going to make this simple.
The Warm Up – we took a quick lap around Mount Chiseled to get the juices flowing. Circle up for:
The Thang – Mosey over to gear where we separated into partners to start. Yes Deadwood, I explained the stations. With one station being the runners, these PAX were our timers. The rest of the PAX worked on the following stations:
The Moleskin – The PAX worked hard today, great job guys! We had no rain and the temperature was warm enough for shorts and a t-shirt. Thanks to Rudy and Chastain for helping me get ready for my Q today. It was a pleasure leading the team today in the workout.
Announcements –
Thank you to Chastain for taking us out.