Pulling into the station to drop a beatdown on Dark Tower at 5:15AM. Bring your Coupons. HC in the thread. We will be on pavement, grass and trail.
The Scene: Balmy 46 degrees and partly cloudy. I arrived before everyone else. I was a little concerned about the path I chose for the Burpee Mile.
Welcome & Disclaimer
Open to ALL men,
Peer led in a rotating fashion
Held outdoors rain or shine, heat or cold.
Ends in a Circle of Trust
I am not a professional. You are here of your own free will. I have no knowledge of any injuries or fitness considerations. It is your responsibility to be safe and modify exercises as needed. Maintain 10-15 feet between you and the next guy at all times. In cadence (IC) is the rhythm in between each rep or the body movement between each rep.
Burpee Mile – 12 burpees, run ¼ mile – repeat 4 times
12 burpees run from parking lot to edge of volleyball courts
12 burpees run from volleyball courts to Centennial Park Warming house
This is where I took us a bit farther than a ¼ mile as we were almost already to the amphitheater. For future reference this is at the corner of Jackson and Ewing streets.
12 burpees run from warming house to amphitheater
12 burpees run from amphitheater to base of Rotary Hill
Partner up – one person does exercise, the other will Murder Bunny up the hill and then run back down. Everyone kept their distance. Complete reps as a team.
Cora, The Coupon Dora
200 Big Boy Sit Ups – holding coupon
300 Goblet Squats
Sweeney Todd and I finished first. We encouraged the PAX to do 40 more squats before Mary.
Blades of Steel IC (4 count) x 5 – Start in plank position with hands directly under shoulders, keeping arms as straight as possible. Slowly perform merkin with only your shoulders doing the movement, no bend in your elbows. At your lowest position your shoulder blades are close together, with elbows and back still straight. Slowly raise your body with only your shoulder blades pushing away from your spine. Your shoulder blades will be slightly rounded at top once complete. Suggested to move slow.
5x Mountain Merkins IC (8 count – 4 count Mountain Climber plus 2 merkins)
Circle of Trust
See the info only no chatter channel in Slack
F3 Concierge service – this is an ongoing initiative
Sign up to Q
Wet Wipe’s family
Sonny Bono’s wife’s cousin and family battling Covid.
Judge Smails colleague’s daughter, Tabitha. She was killed in a car accident late Saturday night. She was 17 years old.
Naked Man Moleskin
Earlier this week I talked about how 32 years ago my whole world changed. On November 21, 1988, my father died from Hodgkin’s Disease which is a form of lymphoma or cancer of the lymph nodes. It started with what he thought was a pulled muscle in his armpit. So it’s never too early to get something checked out if it isn’t right.
1988 had Wrestlemania IV, and the first ever Summer Slam. it was a great year to be a 12 year old boy sharing memories with your dad. On this day my dad was in the hospital. He had just come out of a coma not too long ago and I had a chance to see him. I remember feeding him ice chips and giving him sips of water. His lips were very dry and cracked. Little did I realize that this would be the last day I would see my father alive.
According to the calendar, Nov 21 1988 was a Monday, 3 days before Thanksgiving. When I got home from school that day I remember asking my step mom to go see my dad. I’m not sure why but I just had a feeling that I needed to see him. She said, “No.”
So trust your gut, your instincts. And if someone or something is in your way, do what you can to bust through it.
Let us pray: Thank you God for giving us the power to get out of bed this morning, for protecting our homes as we try to better ourselves. Thank you, Lord for the time we have with our families and that we cherish each moment and take none of them for granted. Protect all of us and our families in F3 nation as we go about our day. In your name we pray, Amen.