Chasing Blue Zones

Nine of the fine regulars of The Ballroom posted for YHC’s first time Q’ing at the AO’s new locale of PKMS.  The temp was mid-40s, but the breeze seemed to bring a chill that made a few spend just a half second wondering if they’d be better off hopping back in the car.  But the thought evaporated as the disclaimer was given, and then we were off…

We took a warm-up mosey around the parking lot, then to the very front of the school for warm-up COP.

  • Seal jacks x20 (IC)
  • Mountain Climbers x15 (IC)
  • Tunnel Touches x10 (IC)
  • Wind Mills x10 (IC)
  • Plank jacks x15 (IC)
  • Speed Skaters x10 (OYO)

The Thang

We then moseyed to the parking lot on the south side of the school where 4 cones were set up in a rectangle (about 15yards by 40 yards.  Pax were told to partner up, size not mattering.  We then engaged in 8 rounds “Catch Me If You Can”, which worked like this: Partner 1 did the stationary exercises, while partner 2 did the moving exercise on a path toward the next cone.  Once Partner 1 was done, he ran to catch Partner 2.  Once caught, they flapjacked.  The round was complete when both partners got all the way around all 4 cones.  In between each round, we talked about what Blue Zones are, and what people can learn from them.  See further down for more details.

Catch me if you can  rounds:

  1. 20 SSH and toy soldiers
  2. 20 LBCs and lunges
  3. 10 squats and power skips
  4. 10 merkins and butt kickers
  5. 10 crab cakes and high knees
  6. 3 burpees and karaoke (alternate left/right)
  7. 10 Imperial Walkers and bear crawls
  8. 10 Monkey Hummers and backwards jogs

To the wall for People’s Chair – one round of Jack Reachers, and a follow-up round of arms up, arms out.

Moseyed back near the shovel flag for some Mary

  • Flutters x15 (IC)
  • Hello Dollys x10 (IC)
  • Russian Twists x15 (IC)
  • LBCs x10 (IC)

6am – Time’s up.  Take a few steps to gather at COT.

Blue Zones
During the main part of the workout, I shared some information I had originally heard about a few years ago.  The cover of National Geographic, November 2005, highlighted their feature article on Blue Zones.  These Zones are 5 areas in the world where people statistically live the longest.  Researchers identified 9 lifestyle “principles” in these areas that, they claim, contributes to their long lifespans.  Small spoiler alert: all 3 F’s of F3 are in the list.

Before covering the principles, it’s important to remember that from the Christian perspective, God is in control of everything.  If we pursue any fountains of youth for the sake of trying to be in control and god-like, I believe that would be a case of doing good things for the wrong reasons.  My personal perspective is that God has blessed us with these bodies (healthy or not), and we should be good stewards of them, treating them like temples.  Most PAX probably already feel this way, but I deemed it worth mentioning, given how this topic has a very “self-help” feel to it.  Now, for the 9 principles (my comments follow the [ob] tag).  These items were taken from a QCTimes article.

  1. Move naturally – Get more physically active by walking in the community, do manual labor around the house and yard, and grow gardens. [ob] This is our 1st F in F3.  Many might say there is nothing natural about burpees. But I’d argue the calisthenic-style bootcamp workouts actually mimic natural movements, at least more-so than you’d see in a weight room.
  2. Know your purpose – People who know why they get up in the morning live up to seven years longer than those who don’t. [ob] For those of use that follow Jesus, our purpose should be a little easier to identify.  But not always. If you don’t know your purpose, it’s important you start looking!
  3. Down shift – To reverse inflammation related to every major age-related disease, find time each day to meditate, nap, pray or enjoy a happy hour. [ob] This even includes making efforts to reduce worry!
  4. 80 percent rule – It takes the stomach 20 minutes to tell the brain it is full, causing most people to accidentally overeat. Stop eating when 80 percent full. [ob] Not much more to say here, except that I can think of other areas of my life where 80% is all I really need.
  5. Plant Foods – Eat a mostly plant-based diet heavy on beans, nuts and green plants. This is consistent with U.S. Department of Agriculture recommendations. [ob] This one sounds really good to me, as long as BBQ is consider a plant food.  Seriously though, this is exactly what my doctor recommend to me after my last blood test results.
  6. Wine at 5 – For those who have a healthy relationship with alcohol, 1-2 glasses of wine daily can add years to a life, especially when combined with a healthy diet.
  7. Family first – Living in a thriving family is worth six extra years of life expectancy. [ob] Early morning F3 workouts can sometimes result in taking time away from family the evening before.  Workouts are important, but quality family time is critical.
  8. Belong – Recommit, reconnect or explore a faith-based community. No matter which faith, studies show that people who show up to their faith community four times a month live an extra four to 14 years. [ob] This is our 3rd F in F3.
  9. Right tribe – Friends have a long-term impact on well-being. Expand a social circle to include healthy-minded, supportive people. This could be the most powerful way to add years to a life. [ob] This is our 2nd F in F3. And I’m not at all surprised at their claim that this could be the most powerful way to extend life.  Just remember, you get out of it what you put into it.

 

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Be Still

18 pax posted ’round the Shovel Flag at Slow Burn for some usual Fri 1st F and 2nd F engagement. Well, at launch, we actually had 17 pax and reports of an 18th enroute.   Disclaimer was proclaimed.  February theme of #Worry was noted and the pax were informed that YHC would not disrupt the the Slow Burn rhythm of #moderation and #mumblechatter, though this adventure would force them to talk out their worries.  With that, we launched.

The Thang

Warm up run around CFA through Drive Thru lane

Karaoke lap around CFA through Drive Thru lane

COP alongside CFA — SSHs, Hillbilly walkers, Imperial walkers, Mtn climbers, Windmills

Lugnut posted at this point, so we moseyed on down to the parking lot between the retail strip and Lowes

10 strong form burpees OYO (requested by Twister)

SSH

10 strong form burpees OYO

Partner up to complete all exercises together and talk out your anxieties/worries
Round 1: Merkins x5 + Squats x20, Merkins x10 + Squats x15, Merkins x15 + Squats x10, Merkins x20 + Squats x5
Round 2: CDDs x20 + Bombjacks x5CDDs x15 + Bombjacks x10CDDs x10 + Bombjacks x15CDDs x5 + Bombjacks x20
Round 3: Partner legthrows x20 + LBC x5, Partner legthrows x15 + LBC x10, Partner legthrows x10 + LBC x15, Partner legthrows x5 + LBC x20

Line up along curb

Bear crawl to center parking line, sprint to other side, jog back
(Rinse and repeat for 3 total cycles)

Run home

COT

NMM

Slow Burn has such a great vibe.  It’s always a treat to Q at that AO — it’s Fri, plenty of energy, plenty of mumblechatter, guys looking out for each other and challenging each other, great 1st and 2nd F warm-up for 3rd F experience at CnW afterward.  S/O to Hard Drive for launching it and to Barry Manilow for continuing to carry the torch.  Well done!

As the pax gathered, it appeared Spitz would be the last one in…until he made it to the circle and alerted the crowd that Lugnut was still inbound.  Glad we were able to get him onboard before departure.

I kept the Weinke in the moderate zone, and there were plenty of breaks to discuss Worry and Anxiety.  Somehow I awoke on Sat with a little soreness in spots, so clearly my fitness level needs some attention.

Thanks to pax for engaging fully in dialog and sharing re personal anxieties.  If you haven’t read Chicken Hawk’s February theme one pager, take a look here.

“Be still and know that I am God.” (Psalm 46:10)   This has become one of my go-to verses in times of worry and anxiety.  I could go on forever about worry/anxiety…I’m closer friends with those two than I ever thought I was or wanted to be.  But when I leave it all in God’s hands and just allow myself to “BE,” I mostly come to realize that (a) my worry is worthless, (b) it’s mostly CREATED by me and (c) it’s too much ABOUT me.  There are many ways to turn this verse into a meditative prayer that cuts through anxiety.  Here’s one:

Be still and know that I am GOD
Be still and know that I AM God…
Be still and know that I am God…
Be still and know THAT I am God…
Be still and KNOW that I am God…
Be still AND know that I am God…
Be STILL and know that I am God…
BE still and know that I am God.

Here’s another:

Be still and know that I am God…
Be still and know that I am… 
Be still and know that I…
Be still and know that…
Be still and know…
Be still and…
Be still…
Be.

Try ’em and let me know what you discover.

Thanks to Barry Manilow for the chance to lead.  Always an honor.

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A Primer on The Mission and Principles of F3 served with a side of pain.

Another day at The Ballroom dawned clear, cold and windy. Kept the Shovel Flag in the trunk for fear it would be blown away. Excellent mixture of veteran and new pax were ready to get warmed up and take on the Weinke. Think that we got some Pax scared away from Jedi’s Q at Golden Corral.

Mosey around the school for  COP:

  • Windmill* 10
  • IW * 15
  • SSH * 20
  • Merkin * 10
  • Squats * 15
  • Plank-O-rama
  • DIAMOND MERKINS *10

Mosey to hill between PKES and PKMS. Word on the Misssion of F3: For our NEWER PAX: WHAT IS THE MISSION OF F3? PLANT, GROW AND SERVE MEN’S SMALL WORKOUT GROUPS FOR THE INVIGORATION OF MALE COMMUNITY LEADERSHIP.  The Nation is here to serve the Pax not the other way around.

Partner up FOR MODIFIED DORA 1,2,3

P1 RUNS TO TOP OF HILL, P2 DOES EXERCISE

54 Donkey Kicks TOGETHER with your Paartner, 108 MERKINS, 216 LBCs, 324 SQUATS. PLANK ON THE 6

Mosey to wall- Word on the  Core Principles of F3:

  1. Free
  2. Open to Men of all ages, fitness levels
  3. Outdoors, rain or shine
  4. Peer Led
  5. Ends with a COT

Peoples Chair while each Pax does 5 Bombjacks. Mosey to field-partners do 20 leg throws, 20 cherry pickers, 20 Big Boy sit ups (ouch)

Circle up for some scorpion dry docks & Jack Webb.  Back to COT and a word on one of my favorite F3 themes- PROVERBS 27:17-AS IRON SHARPENS IRON, SO DOES ONE MAN SHARPEN ANOTHER.

The camaraderie and banter among the Pax today was great to experience. Never hurts to remind the group how this crazy thing called F3 came to be and, more importantly, what it stands for. Always a pleasure to lead even when the Q-drenaline means a night of fitful sleep.

This is Short Sale bidding you a pleasant adieu.

 

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No Rain At The Ballroom

I awoke to the sound of raindrops outside my window and mumbled a bit and got after it and I’m thankful eight other brothers decided to do the same.

This morning was pretty simple but it resulted in a bit of complaining, but I won’t talk about Destiny yet.

After your typical COP we ran a double circuit as follows:

Circuit 1 – 10 bombjacks in the middle, 10 merkins at one end and 10 squats at the other end of the parking lot.  Repeat until you’ve completed ten sets.

Circuit 2 – 10 SSH’s instead of bombjacks but otherwise the same thang.

We completed those two circuits and made our way to the wall for some people’s chair and arm raises.  There was much rejoicing.

We stretched a little, worked our core a bit and then it was time!

Thanks Short Sale for the opportunity to lead at The Ballroom for the first time.   I think the rain scared away people but it didn’t even rain at all the whole time we worked.

Destiny mentioned a 5k coming up and there were a few other announcements.  Shout out what I forgot.

Strong work brothers.  Have a great week.

DT out.

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#218in18 Kick-off Convergence BackBlast

76 PAX (including 4 FNGs) met in the gloom at Harris Teeter this morning to kick the year off the right way.

Group 1 – Jedi

Start with 60 seconds of plank tutorial, then a fairly lame attempt to explain the exercise “routine” for the upper body station. The routine, to be done in increasing AMRAP style:
· Incline Merkins
· Low Country Crab Boil (One leg, one hand dips)
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Left hand on curb)
· Staggered/Uneven Carolina Dry Docks (Left hand on curb)
· 90° Turn clockwise
· Pseudo Planche Merkins
· Donkey Kicks
· 90° Turn clockwise
· Staggered/Uneven Break Dancer Merkins (Right hand on curb)
· Staggered/Uneven Carolina Dry Docks (Right hand on curb)
· 90° Turn to starting position

Start with 10 reps for each exercise, then add 2 reps each round after that (10, 12, 14, 16, …). Only the elite few made it past the round of 12.

Group 2 – Peabody

An absolute honor to lead a convergence and had so much fun working with all the guys. Here’s the fun of the cardio Q.

SPRINT Relays!!!  

3 team

60 Yard sprint

Team members are doing Seal Jacks, side straddle hops, or flutters while teammate runs.

Winning team selects penalty exercise for 2 losing teams. (Unknown is losing team has to do the penalty exercise too but only half the reps).

Rinse and repeat the sprint relay races once teams are mixed up.

Mary to follow:

  • 50 LBCs
  • 25 Flutters
  • 10 Freddie Mercury’s

Lists of fun to hear the encouragement of other Pax and see the competition bring out the most in guys.  Saw lots of guys really push hard to win for their team.

Group 3 – Jekyll

Motley Crue and 80’s hairband soundtrack

  • COP: SSH, IW, Squat
  • 5 Burpee OYO, 4 OYO, 3 OYO
  • Lt Dan: squat and jumping , 1:4 ration
    • 1 squat: 4 jumping lunge, 2 squat: 8 Jumping lunge…10 squat: 40 jumping lunge
  • 5 burpee OYO
  • Calf Raises 25 each: Straight, Toes Out, Toes In
  • Donkey Kicks

COT

Welcome FNGs Iron City, Humps, Hillary, and Juliet

Prayers by CakeBoss for leadership.

– Ginsu

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Footloose – Balmy weather

What a difference a week makes.  Who would have thought we would be out in tee-shirts and shorts after a week of the teen temperatures.  Fortunately the rain finished up a few hours before we kicked things off at 5:15.  17 PAX were ready for a saucy challenge.  We started out with a mosey around the FBC parking lot Indian run style.  Towards the end it became quite comical with more mumble chatter going on than running.  So Ihad to circle up quickly to get back control.  We did a few rounds of SSH, Moroccan night clubs, merkins and imperial walkers.  Then off for another mosey down to the Church of God parking lots.  We circled up again for a few additional paleo exercises while the six rolled in.

The Thang:

We started out with 4 corners, but made it crisscross style to keep the cardio going.  Do 1 exercise and go to then run to the next corner.  Once you finished the round plank it up in the center for a dealers choice exercise.  Then on to the next round.

Round 1 (15 reps) : Flutters, Calf Raises, Peter Parker, Shoulder Taps

Round 2(15 reps) :: LBC’s, Lunges, S.S.H, CDD’s

Round 3(15 reps) : Hello Dolly’s, Squats, Mtn. Climbers, Merkins

Rinse & repeat increasing the reps to 20.  That was a big hit with the PAX.

Round 1 (20 reps) : Flutters, Calf Raises, Peter Parker, Shoulder Taps

Round 2(20 reps) :: LBC’s, Lunges, S.S.H, CDD’s

Round 3(20 reps) : Hello Dolly’s, Squats, Mtn. Climbers, Merkins

Jailbreak back to COT for some mary to wrap things up.

Appreciate the opportunity to lead such a fine group of men!

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The Armory – Keeping warm while listening to Death Metal

8 pax came to get stronger, better, faster and so they came to The Armory of course.
It was a chilly morning so we had to keep moving but I wanted to keep to kettle-bell tradition.
The Thang:
  • Mosey around church
  • Shuffles
  • karaoke
  • toy soldiers
  • SSHs

 

Go Grab bells and meet at the circle

Partner up and here we go…

  • Partner does exercise while other partner runs the circle around the lot or optional bear crawl up to church doors and back. It was a nice mix.
Flutter kick
Russian twist
V up
Hello dolly
Leg raises
Lunge
Squat
Right leg
Squat figure 8
Left leg
KB Swing
Shoulder press
Upright row
Bent row
Lat raises
R/L Curl
Concentration curl
Tri extention
Skull crushers
R/L Curl
Great time by all and we stayed warm.
The PAX for The Journey showed up at 6 so we knew it was time to go.
Thanks for Q Assassin!
Cake Boss
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Frosty Footloose

11 PAX gathered in about 18 frosty degrees at Footloose.  The most important thing is that they showed up!!!  That is the first step – show up!  Great job.

The work:

A brief disclaimer followed by Windmills and SSHs with a mosey to a church parking lot.  YHC has no idea which church it was as there are about three or four within rock throwing distance.

The main work was centered on a triangle – enough of the four corners – we went with the triangle symbolized by the triangle of pain, the Illuminati or the Taco Bell Stacker.

Three stations, with three rounds at each station with legs, abs and upper body.  After each rotation the PAX ran up and down the church stairs.  On round followed by a brief moleskin and then rinse and repeat.

With time still permitting and the temp only dropping the PAX serpentined the stairs followed by 50 calf raises.  With still more glorious time remaining,  we Indian ran to downtown FM and back to our COT.

We prayed for Squeaky’s daughter as well as Reece and Maggie – Mr. Clean’s 2.0s.

 

The moleskin:

When I was in college one of my room mates uncles was a priest.  Often, on Sunday, he would call and if we answered (no cell phones in 1981) he would ask whoever answered if we had been to Mass.  When I said no, he asked why.  Why?  Because, I said, I got nothing out of it.

Well, he said, it isn’t about you.  It is about you supporting the others are that are there.  By your mere presence you may mean something to someone.  And . . . maybe, you will benefit.

It is the same with posting in  the gloom – we are there to support each other.  To lend encouragement, a hand when someone is down, to offer advice (its free so its worth what you paid) and to just be there.

 

That’s all – Twister out.

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Island Vacation at Footloose

My Qotter (thanks Anchorman) after many months.  I’ll keep it short:

The Thang:

Mosey to back lot

COP
SSH
IW
Windmills
Merkins
Mountain Climbers
Double Applesauce around the lot

Stretch-o-Rama

Forest to the Sea
Island Dips
Forest to the Sea
Island Dips
Double Applesauce around the lot

Side Shuffle Bear Crawl on long lot

Double Applesauce around the lot

Side Shuffle Lunge Walk on long lot

Double Applesauce around the lot

PAX Plank Hurdles

Mosey to Flag
6 MOM

 

Announcements:

Joe Davis, Convergence, Read Your Newsletter

Prayers/Praises shared by all in COT

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7

Ballroom Beatdown

So as I stepped outside this morning my first thought was “this is 44 degrees?” As the wind cut straight through my workout gear.  I was cold…so I guess we need to keep moving to stay warm.

At 5:15 sharp we stared off with a mosey down the entrance road to the bend by the field for our warmup. The warmup consisted of the following, all in cadence:

  • SSH – 15
  • Imperial Walkers – 15 (in honor of the new Star Wars movie coming out this week)
  • Move aside for a better late than never greatly missed kotter, Uncle Cracker (who EH’d me into F3 just 10 short months ago)…treated with a wave
  • Windmills – 10
  • Low Slow Squat – 10

Then it was time to mosey around to the wall at the back of the school for The start of The Thang

  • Everyone grab some walls for The People’s Chair as each PAX took their turn with a 10 count
  • A little talk about the word of the month, Gifts
  • Balls to the Wall in the same fashion as The People’s Chair…each PAX with a 10 count (the counting pace was MUCH faster this time around…Hmmm)
  • A couple of 10 counts to recover
  • Another round of People’s Chair, same as before
  • Another round of Balls to the Wall, only this time a single count like when we count off at COT

Mosey across the bridge to the football field and partner up…size does not matter

For a series of 3 exercises one PAX will stay in the end zone while the partner runs to the 50 yard line and back, then switch.  Plank for the six.

  • LBC’s
  • Merkins
  • Flutter Kicks

Break

  • Carolina Dry Dock’s
  • Hello Dolly’s
  • Wide-Arm Merkins

We still had some time left, so it was perfect for a little Reince and repeat.  The only difference was on the last set of 3 we ran to the 30 yard line, but ran back at 75%

After a couple of 10 Counts I had one more beatdown attempt.  We all lined up on the goal line, and ran to the 50 yard line like normal, then continued to the other goal line at full out sprint…100%.

Took a couple 10 Counts and did the same thing back to the other goal line.  At this point I was so close to passing out, I honestly don’t know how any of the PAX was doing.  I just know they all beat me back to COT!

Mosey back to COT for a few minutes of Mary where we got the following exercises in (Probably a few others) all in cadence:

  • Mahktar Jai – 10
  • Side Stradle Hop (Twister style) – 10
  • Peter Parker – 10
  • Superman’s
  • LBC’s – 10
  • Imperial Walkers – 10
  • Morrocan Night Club’s – 15

Name-o-Rama, Announcements, Prayers and Praises

Then off to the cars…

Smithers….Out

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